Forever Fit Meal Plan

By: Briana K Inc.

LEGAL DISCLAIMER:
No part of this eBook, in part or in full, may be reproduced, stored, copied, or

transmitted by any means without the express written consent of the owner,

Briana Shaffer. Violations of this copyright will be enforced to the fullest extent
of the law. Please read and understand the following terms carefully before

using this meal plan.

Briana Shaffer strongly recommends that you consult with your physician

before beginning any workout program and professional before doing any diet
plan. You should be energetic and in good physical condition to do any exercise.

Briana Shaffer is not a licensed medical care provider and represents that it has
no expertise in diagnosing, examining, or treating medical conditions of any
kind, or in determining the effect of any specific diet on a medical condition.

You should understand that when you are involved in any diet or workout

program, there is the possibility of physical injury. If you engage in this

exercise or meal plan, you agree that you do so at your own risk, are

voluntarily participating in these activities, assume all risk of injury to

yourself, and agree to release and discharge Briana Shaffer from any and all
claims or causes of action, known or unknown, arising out of Briana

Shaffer’s negligence. Please consult your doctor for medical advice, if you are
suffering from any workouts or diets.
MY TRANSFORMATION STORY:
Before we get started, I want to take some time to talk about my own fitness journey and
what made me want to write this meal plan.

I started my fitness journey September of 2015, which seems like yesterday!

I had no idea where to start, what to eat, or how to workout. I just knew I was unhealthy
and needed to make a change. I was always very thin growing up and never had to watch
what I was eating. I was a dancer in high school and played many sports growing up. When
I stepped into a gym for the first time, I remember feeling scared and intimidated because I
had no idea what I was doing. I found myself migrating to the cardio machines, doing some
ab workouts, and going home.

I had absolutely no idea about nutrition, how the food I put in my body was
responsible for how I felt on the inside, or of the health problems that would emerge. When
I was 18, I lost my best friend in a car accident and it turned my world upside down. I took
my pain out on food and stopped exercising completely. I ended up gaining 70 pounds,
became very unhealthy and lost sight of myself.

Now, fitness and health is my passion. I now know how important it is to love yourself from
the inside out. I’ve learned the power of motivation, dedication, and commitment. I want to
share this with all of you, and help you achieve the same mental and physical
transformation that I have. Not only will you feel happier and healthier, you’ll gain a
newfound confidence you never thought was possible. This guide is so much more than
weight loss. It’s about showing yourself just how strong and capable you are when you set
your mind to something. You will amaze yourself!

I have dedicated my time to learning, improving, and finding ways to make healthy food
taste good and to make workouts more fun while keeping that balance! I’ve gone through
times when I thought to myself, I can’t do this, there’s no way I can transform my body.

I have conquered those doubts that many people go through when first
embarking on their own fitness journey. I am so excited to share what I have learned with
you. So now it’s your turn! I am going to guide you through your journey and I couldn’t
be more excited!

This is not a diet, it’s a lifestyle.

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INTRODUCTION :
Hello! If you’re reading this, that means you’ve taken the first step
towards a healthier lifestyle and getting the results you want. I am
so happy to help you get started and on your way to being a happier,
and healthier you!

Let me just say this guide is not to promote extreme dieting,

excessive hours of exercise, or poor body image. It is not a program
that is going to make you lose crazy amounts of weight within a
matter of days or even a few weeks. The faster you lose weight,
there’s a higher chance you’ll gain it all back.

I believe in following a balanced, healthy lifestyle, while losing

weight and keeping it off! You will achieve this with a healthy,
balanced meal plan, and regular exercise. There is no secret diet
pill, tea, or quick fix. It is all about being consistent and
staying motivated. I am here to give you the knowledge you need to
succeed. To me, this program isn’t about a certain body weight or
size. It’s about the self love and confidence you’re going to have
after completing this meal plan.

These next 4 weeks are going to be challenging, but also rewarding.

You are going to have not only physical, but mental changes. No one
is going to give you the body you want by reading this. If you put the
work in, you will see the results you want. The amazing confidence
we all want is earned by people who are willing to put time and
effort into themselves. Now, let’s get started!

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MEAL PLAN BREAKDOWN:
This Meal Plan is based on having a healthy, well balanced diet. These days
there are so many diets, fads, and programs out there on how to eat
healthy. I think that is why many people fail and feel overwhelmed when
trying to eat better. Healthy to me means eating foods that you enjoy, that
will make you feel good, and most of all help nourish and fuel your body for
your workouts. The Forever Fit Meal Plan will do just that while helping
your body burn calories and regulating your metabolism for long-term
health. I am a huge believer in balance, I think that eating healthy 100% of
the time is near impossible and can be extremely stressful! I aim for a realis-
tic 80/20 approach with eating. 80% of the time you will be eating healthy,
natural foods. The other 20% of the time can be cheat meals and treats. I
believe that is a lifestyle, and I was successful with my weight loss journey
because I gave myself those cheat meals along the way. I don’t want you to
finish this program and go back to previous eating habits. I want to help
you gain control and know that it is OKAY to treat yourself every once in
awhile!

Eating Schedule:
It is good to eat 5-6 smaller meals a day to help boost your
metabolism and avoid cravings. If you wait all day to eat, then you are more
likely to eat something processed and bad for your body. I am going to give
you snacks in between each meals, with a snack
after dinner. With losing weight, you don’t want to eat too little. Your body
will hold onto the fat and go into starvation mode. The best thing to do when
trying to lose weight is to eat a healthy meal every 2-3 hours. I know many of
you have busy lives and eating healthy can be difficult when you’re on the go.
This is where meal prepping comes in handy! Setting yourself up for
success is key when trying to eat healthy.

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 WEEK 1 & 3 Grocery List:

Grains: Meat:
(1) pack Thomas whole grain or whole wheat English muffin (1) dozen eggs *need 7 for the recipes*
(1) pack Arnold or Orowheat sandwich thins (1) package slices turkey bacon
(1) pack Angelic Bakehouse Flatzza flatbread (1) small package of turkey burger patties
(1) loaf whole grain or whole wheat bread of choice (1) pack honey ham slices
(1) pack La Tortilla Factory low carb tortillas (8) 4 oz chicken
(1) small bag of rice (1) lb beef
(1) small bag of granola
(1)small bag Goya black beans
Cans & Sauces:
Dairy: (1) small can marinara sauce
Butter (1) bottle sesame teriyaki sauce
(1) pack Pepper jack cheese slices (1) small can green chiles
(1) bag shredded Mexican cheese blend
Almond milk

Condiments: Veggies:
Fajita seasoning/mix (2) red bell pepper
Frozen:
Salsa of choice (2) green bell pepper
(1) Sambazon acai frozen puree packet
Dijon mustard (3-4) small white onion
Italian dressing (1) small red onion
Balsamic vinegar (1) small head of broccoli
Fruits:
Extra virgin olive oil (1) medium carrot
(4-5) avocado
(1) medium zucchini
(1) banana
(1) medium cucumber
(1) small container of strawberries
(1) lemon (1) clove garlic
(3-4) small tomato (1) bunch romaine lettuce
(1) small bunch of cilantro
(1) small bunch of rosemary
(1) small bunch of basil

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 WEEK 2 & 4 Grocery List:
Meat: Condiments:
Grains: (1) 18-count carton of eggs *need Chipotle powder
(1) pack Arnold or Orowheat sandwich thins 14 for the recipes* Italian seasoning
(1) pack La Tortilla Factory low carb tortillas (1) carton of egg whites Minced vinegar
(1) box Kodiak Cakes waffle mix (1) package bacon Honey
(1) small bag of rice (1) package turkey bacon Sriracha
(1) small bag of Goya black beans (1) package ground turkey Salsa of choice
(1) small bag of Goya pinto beans (6) 4 oz chicken Pico de gallo
(1) box whole grain pasta (2) lb boneless. skinless chicken Extra Virgin Olive Oil
breasts Balsamic vinegar
(1) 1/2 lb chicken thighs
Dairy: (2) lb beef
(1) pint heavy cream
(1) bag shredded Mexican cheese blend
(1) small bag shredded Parmesan cheese
(1) small bag shredded mozzarella cheese Veggies:
(1) pack cheese slices of choice (2) red bell pepper

(1) small carton crumbled feta cheese (2) green bell pepper
(1-2) small white onion
(1-2) small red onion
(1) stalk of corn
Fruits:
(2-3) avocado (2) medium sweet potatoes

(2-3) small tomato (1) 3/4 lb asparagus

(1) small container of cherry tomatoes (1) small bag of green beans
(2) small head of broccoli
(1) bunch romaine lettuce
Cans & Sauces:
(1) small can of sun-dried tomatoes (1) bag of lettuce blend of choice

(1) small can pesto (1) small bunch of spinach

BBQ sauce (1) small bunch cilantro

(1) small bunch of parsley

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WEEK 1 & 3:
Monday Simple Egg & Avocado Breakfast

Ingredients:

1 english muffin
1 tbsp butter
2 eggs
¼ avocado
2 slices turkey bacon MACROS: 438 CALS | 28.8g Carbs | 23.2g Fat | 28.7g Protein

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WEEK 1 & 3:
Monday Bell Pepper Chicken Pizza

Ingredients:

1 Flatizza flatbread (or

flatbread of your
choice)
½ cup marinara
¼ red bell pepper MACROS: 393 CALS | 35.2g Carbs | 12.8g Fat | 37.8g Protein
sliced
¼ onion sliced
4 oz shredded chicken

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WEEK 1 & 3:
Monday Chicken Stir Fry

Ingredients:

4 oz chicken
4 oz white rice
¼ cup broccoli
¼ cup carrots
¼ cup onion
2 tbsp sesame teriyaki
sauce MACROS: 310 CALS | 38.9g Carbs | 5.9g Fat | 29.4g Protein

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WEEK 1 & 3:
Monday
Homemade Acai Bowl

Ingredients:

1 unsweetened acai puree

packet (available at most
grocery stores)
1 banana
2-3 strawberries
¼ cup unsweetened
almond milk
½ cup granola

MACROS: 346 CALS | 58.8g Carbs | 10.9g Fat | 4.7g Protein

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 Congrats on your first day of eating healthier!
In this plan, we will be eating the recipes Monday-Friday.
The weekend will be used to eat healthier options while
not completely restricting yourself! I enjoy a cheat meal on
the weekends, then it’s back to work during the week.
Treat yo self!

This plan is meant to have snacks in between meals, here are

some healthy snack ideas to help you out:

• Rice Cakes w/ Peanut Butter


• Popcorn


• Apples & Peanut Butter


• Acai Bowls


• Protein Shakes


• Banana


• Yogurt


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WEEK 1 & 3:
Tuesday English Muffin Breakfast Sandwich

Ingredients:

1 english muffin
2 pieces honey ham
1 egg
1-2 slices avocado
1 piece pepper jack cheese

MACROS: 300 CALS | 26.9g CARBS | 12.2g FAT | 19.5g PROTEIN

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WEEK 1 & 3:
Tuesday
Chicken Taco Bowl

Ingredients:

4 oz grilled chicken
4 oz white rice
3 oz black beans
1 oz green chiles
1 oz red onion
1 oz cilantro
¼ cup tomato
3-4 slices avocado
¼ cup romaine lettuce
2 tbsp salsa of your choice

MACROS: 371 CALS | 49.5g CARBS | 7.3g FAT | 31.4g PROTEIN

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WEEK 1 & 3:
Tuesday
Rosemary Chicken With Potatoes

Ingredients:

4 oz chicken
½ red bell pepper
½ green bell pepper
½ white onion
1 lemon
4 oz red potatoes
2-3 pieces rosemary
leaves
MACROS: 214 CALS | 24.7g CARBS | 2g FAT | 27.3g PROTEIN

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WEEK 1 & 3:
Wednesday
Avocado Toast

Ingredients:

2 slices of bread
½ avocado
2 eggs
2 slices turkey bacon
MACROS: 462 CALS | 47.6g CARBS | 21.5g FAT | 19.7g PROTEIN

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WEEK 1 & 3:
Wednesday

Shredded Chicken Burritos

Ingredients:

4 oz shredded chicken
2 low carb tortillas
¼ cup mexican cheese
½ cup romaine lettuce
2 tbsp salsa
¼ cup tomato

MACROS: 266 CALS | 26g CARBS | 7.8g FAT | 36.5g PROTEIN

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WEEK 1 & 3:
Wednesday
Skinny Bruschetta Chicken

Ingredients:

4 oz chicken
2-3 small tomatoes
(chopped)
1 clove garlic
1 tsp olive oil
1 tsp balsamic vinegar
1 handful basil
4 oz white rice

MACROS: 254 CALS | 33.5g CARBS | 1.9g FAT | 27.2g PROTEIN

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WEEK 1 & 3:
Thursday
Eggs Benedict

Ingredients:

1 english muffin
2 eggs
1 tomato
½ avocado
1 slice turkey bacon MACROS: 382 CALS | 32.9g CARBS | 20.6g FAT | 17.7g PROTEIN

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WEEK 1 & 3:
Thursday
Turkey Burger

Ingredients:

1 sandwich thin bun

1 turkey patty
1 slice pepper jack cheese
2 tbsp dijon mustard MACROS: 401 CALS | 29.5g CARBS | 16.1g FAT | 31.5g PROTEIN
½ cup romaine lettuce
2-3 slices avocado

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WEEK 1 & 3:
Thursday
Grilled Chicken Tacos

Ingredients:

2 low carb tortillas

4 oz chicken
1 onion
½ cup romaine lettuce
½ avocado
(or guacamole) MACROS: 373 CALS | 36.5g CARBS | 16.1g FAT | 37g PROTEIN
2 tbsp salsa

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WEEK 1 & 3:
Friday
Egg White & Veggie Scramble

Ingredients:

½ cup egg whites

¼ cup red bell pepper
¼ cup green bell pepper
½ cup onion
1 oz zucchini
2 slices turkey bacon
MACROS: 210 CALS | 10.8g CARBS | 5.5g FAT | 28.6g PROTEIN

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WEEK 1 & 3:
Friday
Chicken Avocado Salad

Ingredients:

4 oz chicken
1 cup romaine lettuce
¼ cup red bell pepper
¼ cup cucumber
3-4 slices avocado
2 tbsp italian dressing

MACROS: 219 CALS | 11g CARBS | 9.3g FAT | 23.3g PROTEIN

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WEEK 1 & 3:
Friday
Slow Cooker Beef Fajitas
(serves 4)

Ingredients:

1 lb beef
2 low carb tortillas
1 red bell pepper
1 green bell pepper
1 onion
Fajita seasoning of
choice
¼ cup mexican cheese
2 tbsp salsa

MACROS (1 serving): 333 CALS | 34.8g CARBS | 11g FAT | 37.2g PROTEIN

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WEEK 2 & 4:
Monday
Protein Waff le, Eggs, & Bacon

Ingredients:

1 Kodiak cake waffle

2 eggs scrambled
1 red bell pepper
1 green bell pepper
2 slices turkey bacon

MACROS: 353 CALS | 28g CARBS | 13.5g FAT | 31.7g PROTEIN

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WEEK 2 & 4:
Monday
Sriracha Chicken With Rice

Ingredients:

4 oz chicken
2 tsp sriracha
4 oz white rice
1 oz mexican cheese

MACROS: 290 CALS | 34.2g CARBS | 4g FAT | 31.2g PROTEIN

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WEEK 2 & 4:
Monday
Ground Beef With Rice & Veggies

Ingredients:

4 oz ground beef
4 oz white rice
4 oz green beans
2 tbsp salsa

MACROS: 358 CALS | 39.7g CARBS | 11.1g FAT | 28.5g PROTEIN

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WEEK 2 & 4:
Tuesday
Breakfast Pizza

Ingredients:

12 eggs
½ cup heavy cream
Salt & pepper
8 oz sausage
2 cups bell peppers
1 cup shredded cheese

MACROS: 307 CALS | 3g CARBS | 24g FAT | 18g PROTEIN (serves 8)

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WEEK 2 & 4:
Tuesday
Ground Turkey Burrito Bowl

Ingredients:

4 oz ground turkey
4 oz white rice
1 oz red onion
1 oz cilantro
¼ cup pico de gallo
¼ cup black beans
¼ cup corn
3-4 slices avocado
¼ cup romaine lettuce
2 tbsp salsa of your choice

MACROS: 380 CALS | 39.8g CARBS | 15.3g FAT | 27.4g PROTEIN

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WEEK 2 & 4:
Tuesday
Garlic Chicken With Rice

Ingredients:

1 chicken breast (with skin)

4 oz white rice
4 oz broccoli
1 tsp parsley
MACROS: 235 CALS | 29.6g CARBS | 1.7g FAT | 27.5g PROTEIN

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WEEK 2 & 4:
Wednesday

Egg White Breakfast Sandwich

Ingredients:

1 sandwich thin bun

¼ cup egg whites
1 slice turkey bacon MACROS: 248 CALS | 21g CARBS | 8.5g FAT | 21.7g PROTEIN
1 tbsp spinach
2 slices tomato
1 slice cheese

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WEEK 2 & 4:
Wednesday BBQ Chicken & Sweet Potato Bowl

Ingredients:

2 medium sweet potatoes

1 onion
2 tbsp olive oil
½ tsp chipotle powder
1 head broccoli
1 lb boneless/skinless
chicken breasts
½ cup BBQ sauce

MACROS: 447 CALS | 53g CARBS | 13g FAT | 34g PROTEIN

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WEEK 2 & 4:
Wednesday Whole Wheat Chicken Pasta

Ingredients:

1 cup whole wheat

pasta
4 oz chicken
1 onion
5-6 asparagus spears
1 tbsp parmesan cheese
MACROS: 410 CALS | 50.9g CARBS | 4.2g FAT | 36.9g PROTEIN

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WEEK 2 & 4:
Thursday

Breakfast Tacos

Ingredients:

½ cup egg whites

2 low carb tortillas
2 slices turkey bacon
1 oz mexican cheese
2 tbsp pico de gallo

MACROS: 262 CALS | 25g CARBS | 7g FAT | 35.3g PROTEIN

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WEEK 2 & 4:
Thursday
Chicken Burritos With Avocado

Ingredients:

4 oz shredded chicken
2 low carb tortillas
2 tbsp salsa
6 slices avocado
1 oz onion
4 oz pinto beans

MACROS: 394 CALS | 40.5g CARBS | 16.2g FAT | 39.5g PROTEIN

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WEEK 2 & 4:
Thursday
Bruschetta Chicken Wraps

Ingredients:

1 cup tomatoes
1 cup fresh spinach
¼ cup red onion
1 tbsp shredded parmesan
cheese
1 tsp balsamic vinegar
4 boneless, skinless
MACROS: 330 CALS | 25g CARBS | 10g FAT | 31g PROTEIN
chicken breasts
2 oz mozzarella cheese
4 whole wheat tortillas
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WEEK 2 & 4:
Friday
Breakfast Quesadillas

Ingredients:

½ cup spinach
¾ cup egg whites
1 oz shredded cheese
1 whole wheat tortilla

MACROS: 323 CALS | 25g CARBS | 11.5g FAT | 25g PROTEIN

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WEEK 2 & 4:
Friday
Pesto Chicken And Veggies

Ingredients:

½ lb chicken thighs
1 tbsp olive oil
¼ cup sundried tomatoes
½ lb asparagus
¼ cup basil pesto
½ cup cherry tomatoes
MACROS: 423 CALS | 12g CARBS | 32g FAT | 23g PROTEIN

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WEEK 2 & 4:
Friday
BLT Chicken Salad

Ingredients:

1/8 cup balsamic vinegar

1/8 cup olive oil
1 tbsp water
1 tsp italian seasoning
1 tsp minced vinegar
1/5 tsp honey
2 skinless/boneless chicken
thigh or breast
2.5oz bacon
4 cups mixed lettuce
1 tomato
1/2 red onion
1/2 avocado
1/8 cup crumbled feta cheese

MACROS: 483 CALS | 15g CARBS | 38g FAT | 21g PROTEIN

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 Congratulations, you did it!

I want to take a moment to say THANK YOU for buying my meal plan and supporting me. I hope that I
am able to bring the same happiness and confidence to you that I have found along my own fitness
journey. Stay tuned for future courses to come!