BONUS 5-Day Slimdown Nutrition Plan

How are you feeling?

You’ve been working out to your 17-minute Slimdown video for a few days now.   Keep it up, you’ll soon see those muscles begin to take shape, feel your internal strength grow,  and begin thinking in that healthy way you used to daydream about.  It’s happening, you’re on the track to returning to your healthy, vibrant, young-at-heart YOU!

healthy eating and exerciseHere’s how we pump up the volume!

Below you will find the exact diet I used when I wanted to tone up and shed pounds.  I had tried the fad diets and found they didn’t work so I did research and found what DOES work.  It worked for me,  it works for my in-person clients, and it can work for you too! 

First things first

One of the most important things to do immediately is to remove the foods that make you GAIN weight from your cabinets,  fridge, and eat-out orders. Yup.  It’s a must.  If you don’t get fat-building foods out of your life they will call your name from the kitchen while your checking your email or when you’re watching that evening movie.  They will sabotage your weight loss…toss them now, and commit to not ordering them.

  • Fried food
  • Soda – regular and diet.
  • Sports drinks.  They may sound healthy, they are NOT!
  • Fast food
  • Baked goods
  • Processed foods – most things that come in a box.
  • Foods containing sugar and artificial sweeteners
  • Alcohol (ya, I know.  I’m not saying forever, but while you are focused on your weight loss goals)
  • Non-whole grain Pasta
  • Non-whole grain Breads
  • Gluten-rich foods (hmmm… need more info? See a list of foods with gluten)
  • Dairy-based cheese


Fill the empty spaces in your cabinets and fridge with these healthier options that promote weight loss.


Next Step

Now that you’ve gotten your food priorities in order, your next step is to read through the nutrition plan below and create a shopping list.  Then hit the market and/or farmer’s market and get stocked up so you are guaranteed success.






Protein Shake

  • 1 Cup of Coconut Milk (or your favorite nut milk)
  • 1 Scoop Protein Powder Chocolate
  • 1 Cup Spinach
  • 1/2 cup Blueberries
  • 1/2 Banana
  • 4 Spigs of Mint
  • 1 Tbsp of Psyllium Husk (fiber)
  • 1/2 cup Ice

Throw everything into a blender.  Blend and Enjoy!

Burger Salad

  • 1 Veggie or Lean Turkey Burger patty. Cooked. No bun.
  • 1 Cup organic mixed greens or spinach with your choice of veggies
    • Broccoli
    • Cherry tomatoes
    • Green onion
    • Carrots
    • Cucumber
    • 1/4 avocado
    • Slivered almonds if you wish
  • Dressing
    • Squeeze of lemon
    • 1/2 t of Balsamic or apple cider vinegar

Steak, Potato & Veggies

  • 1 Serving Grass fed Beef filet, grilled or broiled
  • 1/2 Sweet potato, baked or microwaved
  • Asparagus (Saute’d with garlic, Olive oil and sea salt)



Oatmeal and Berries

  • 1/2 cup steel cut oats
  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • Tbsp Slivered almonds

Chicken, Rice, & Everything Nice!

  • 1 Serving (4 oz.) Lean chicken breast, grilled or broiled
  • 1/4 Brown rice
  • 1 Cup Broccoli (or your favorite cup vegetables), raw or steamed/microwaved until crisp tender

Grilled Feast

  • 4 oz. Shrimp
  • Veggies

Toss the shrimp in a smidge of olive oil.  Season with a salt-free spice mix.

Toss your favorite grill friendly veggies with a smidge of olive oil and seasoning.

Consult your favorite cook book or website for cooking times.


Protein Shake:  Apple Cinnamon

  • 1 scoop protein powder
  • 1 cup coconut milk
  • 1 cup spinach or kale
  • 1 apple
  • 2 Shakes of cinnamon
  • 1 shake of nutmeg
  • 1/2 cup ice

Throw everything into the blender.  Blend and enjoy.

Salmon Salad with a Side of Rice

  • Wild caught Salmon (4 0z) grilled or broiled
  • Big green salad w/ your favorite veggies (see salad ideas from day 1)
  • 1/4 cup brown rice on the side or mixed into the salad

Mushroom & Sides

  • 1 Portobello mushroom cap, seasoned with garlic & olive oil, grilled or broiled
  • 1 cup veggies (your faves like green beans, zucchini, carrots, etc), steamed, microwaved, or raw.  However you like ’em.
  • 1/2 C cooked quinoa


 Yogurt Parfait

  • 6 oz of Coconut Milk Yogurt
  • 1/2 cup berries – fresh or frozen (your choice)
  • drizzle of honey
  • 1 Tbsp crushed walnut

Layer the yogurt, berries, and nuts.  Top with a drizzle of honey.

Tuna Wrap

  • 1 serving tuna (canned) Read the label for serving size.
  • 3 Tbsp Celery finely chopped
  • Lettuce cups
  • 1/4 avocado
  • Side Salad

Mash the avocado. Mix tuna, avocado and chopped celery together.  Put a large spoonful onto each lettuce leaf, wrap.  Eat like a burrito or use a fork & Knife.  Enjoy a salad or raw veggies on the side.

Chicken Dinner

  • 4 oz. Chicken, grilled or broiled
  • 1/2 sweet potato, baked or microwave
  • 1 cup Veggies, cooked or raw.

 Create a bright, colorful plate that looks and tastes delicious.  Savor every bite.


Protein shake

  • 1 cup coconut milk
  • 1/2 banana
  • 1/2 cup strawberries
  • 1 cup spinach
  • 1 scoop protein powder
  • 1 tsp maca powder*
  • 1/2 cup ice

Throw everything into the blender.  Blend and enjoy.

* Maca powder is a superfood derived from the maca root. Read more.

Chicken over Greek salad

  • 4 oz. chicken breast, grilled or broiled
  • 1 cup romaine lettuce chopped
  • 1/4 cup chopped tomatoes
  • 1/4 cup chopped cucumbers
  • 1/4 cup mixed green and red peppers chopped
  • 1/4 chopped green beans
  • 2 Tbsp red onion chopped
  • 2 Tbsp of black olives (pitted)

Toss all ingredients in a bowl. Plate & dress with squeezed lemon and olive oil.


Keep it light tonight and have a protein shake for dinner!

Choose any of the week’s options or get creative and mix your favorite fruit infusion smoothie.


snack choicesWhat about snacks?

Treat yourself to a healthy snack each day.  A great time to have it is after your Summer Slimdown Workout!

  • Snack 1:  Celery and hummus – as much celery as you’d like with 2 to 3 Tbsp. organic hummus
  • Snack 2: Apple Slices with nut butter – a whole apple with 2-3 tbs almond, cashew, or peanut butter.
  • Snack 3: Small handful of almonds and dried fruit (make your own trail mix) – enjoy 1/4 cup total
  • Snack 4: Hummus and carrots – as many carrots as you’d like with 2 to 3 Tbsp of hummus
  •  Snack 5: Trail mix – 1/4 cup total of your favorite combination of dried fruits and nuts.
  • Fresh fruit also makes a very satisfying snack.


 Go well beyond 5 days!

Making Smoothies In Blender With Fruit And YogurtTo extend the meal plan, simply be creative! Pair proteins, grains, and veggies in different combinations.  Alternate raw and cooked veggies.  Use what’s fresh and in-season.  And ALWAYS be conscious of portion sizes, especially with high fat items like avocado, nuts, and nut butters.  Even though they contain “good fat,” it’s still fat.

Bonus tip:

Make a pitcher or two of fruit infused water so when you walk to your refrigerator and grab the first thing you see you can pour a refreshing glass of spa water.

How much water should you drink? 

Here is a fun calculation to get the right amount of water for your body:  Take your body weight and divide that number in half.  What is it?  That is the amount of water you want to drink in ounces.  If you weigh 150 pounds then aim for 75 ounces of water per day!

Share your thoughts, concerns, and inspirations below! 

Contact me with questions.  Comment on my Facebook Page.  But most of all, GET STARTED.  You want this!

Do your Summer Slimdown workout every-other-day and eat well everyday.  You’ll start to feel better almost immediately and you’ll see a difference with in the first week as well.  Keep it up and you’ll have the “beach physique” you’ve imagined.


Return to Summer Slimdown

  1. Melissa Tori

    Great, great fitness plan!!! Beach Physique is the best for helping you meet all of your fitness goals? Maria has helped me so much! Thank you Maria for helping me get me back :-)

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