CPT Fit Guide 2.0 (80 Pages)

CPT
FIT
guide
2.0
AS
OM
. TH
E P
IR
LA
Y C
B
TABLE Of
CONTENTS
01
ABOUT
03
BREAKDOWN
05
EXPECTATIONS
WARM UP
07 COOL DOWN
09
CARDIO
13
PHASE 1-2
PHASE 3-4
19
ABOUT ME
HOW I STARTED
Hey there, I'm Claire! I have loved to compete & challenge my body for as long as I can
remember. Some of my first memories as a child are doing sit-ups & pushups before
bed & making it my mission to complete more each night. During recess I was
determined to beat all the boys at arm wrestling & racing. When I grew older, my fire was
ignited through my sports. I competitively played soccer, basketball & track for the
majority of my life & went on to fulfill my dream as a hurdler & heptathlete for the
University of Oregon Track & Field team. Although my collegiate athletic career has now
ended, my passion for health & fitness has not. After college I created my own online
fitness business where my mission is to bring you with me on this incredible journey to
healthier & happier heights.
WHY I LOVE IT!

Exercise is my escape. It's my go to feel good that I can't seem to find in anything else. I
am infatuated by the way we can manipulate & design our bodies to grow, strengthen,
stretch, & shed in the ways we are committed to doing so. I truly believe that if we have
control of our bodies, we will have control of our lives & that there is nothing worth more
than investing in our health. If there is one thing more fulfilling to me than reaching a
personal goal, it's helping others reach one of their own. I want to help you! I want to
share with you the tools & skills you can use to create your dream body. More
importantly, I want to guide you to becoming the most confident & best version of
yourself. You deserve it!
ABOUT
1
I USE IT TOO!
ABOUT THE When my athletic career ended
guide:
I struggled to find workouts
that were challenging, yet
enjoyable. After years of
constantly trying new
The CPT Fit Guide 2.0 is a
techniques through A LOT of
helpful strength & cardio
trial & error, I finally created a
plan for users seeking to plan that I love & use every
shed stubborn body fat day! I trust that this plan will
while strengthening & work for you too, but you must
toning lean muscle. It is be willing & committed to put
Designed to follow the in the hard work that it takes.
CPT Fit Guide 1.0;
HOW DOES IT WORK?
however, it is not
By combining full-body
necessary if you have
strength training with
already developed a well anaerobic & aerobic cardio
conditioned base. This exercise. Due to the nature of
guide accommodates all my former athletic training
body types & targets each experience, I have learned to
muscle group. it is not use both training protocols for
recommended for optimum results. The
beginners. combination of proper
nutrition, strength training

& cardio is the most effective
method for burning fat &
increasing lean muscle mass.
ABOUT
2
BREAKDOWN
The CPT Fit Guide 2.0 is 8 weeks long & is broken into 4 phases. It begins at the
difficulty level that 1.0 leaves off at; therefore, if this guide is too challenging I
recommend starting with 1.0 & working up to 2.0. After each phase, your
workload will increase & so will your results. Get ready for your physical &
mental fitness capabilities to be significantly challenged! Here’s how the phases
breakdown:
PHASE 1: WEEKS 1-2 PHASE 3: WEEKS 5-6

It is very important to be mindful of 1 set of max reps is added to the end
any limitations that might arise in of each exercise, which means you're
Phase 1 so that your high intensity going to need to dig even deeper for
training doesn’t lead to an injury. I Phase 3. Because your body has
expect you to advance through the adapted & become somewhat
first 2 weeks with as much intensity comfortable with the previous
& excitement as you can because this workload, it will react greatly to an
is where you will develop a steady increase in training volume and
routine & establish healthy habits. intensity.
PHASE 2: WEEKS 3–4 PHASE 4: WEEKS 7-8

In this phase you will be introduced Each previous phase is combined to
to a whole new set of exercises. create Phase 4. It is very important to
Additionally, there will be quick prioritize your amount of recovery in
cardio exercises performed between order make the most of this program
each super-set. You will continue to & to see the best results. Make sure
work each muscle group in the same that you are getting enough sleep,
order and on the same days. warming up/cooling down before &
Reps & cardio will slightly increase. after every workout, hydrating
constantly & fueling your body with
proper nutrition.
BREAKDOWN
3
HOW IS THIS GUIDE DIFFERENT?
The main difference between the CPT Fit Guide 1.0 and the CPT Fit
R - Guide 2.0 is the use of supersets. A superset is two exercises performed

P E
S ets
back to back with little to no rest in between. I prefer supersets that pair
U
s
opposing muscle groups. As one muscle pushes, the other pulls, providing a
complementary & well rounded workout. For example: Chest (push) &
biceps (pull) are paired, while back (pull) & triceps (push) are
paired. Supersets speed up your workout, increase intensity, burn more
calories & add an extra challenge.
_________________________________________
During the 2nd half of this guide (Phases 3 & 4), you will finish each superset
MAX
r eps
with 1 additional set of maximum reps per exercise. Select a lighter weight
that will result in failure after a higher number of reps. I aim for a max of 15
to 20 reps. I believe that training to failure is an excellent way to challenge
yourself & break through a plateau. The discomfort & stress of the muscle
during the failure point will help increase strength & muscle endurance.
Be sure to keep good form throughout.
_________________________________________________
I wish I could suggest that we all workout twice a day, doing our cardio
in the morning & weight training in the evening. However, most of our
CK
Q rdio
U I schedules do not allow for this, which is why adding quick cardio (QC)
ca
moves between sets is a great way to maximize training time
& efficiency. You will keep your heart rate & metabolism up without
hindering your weight training goals to build muscle. In fact, due to the
change in training, this type of workout could help you bust through a current plateau
because of the change in metabolic disturbance that it places on the body. In other
words, your body will be uncomfortable & that is when results occur. It is important to
choose QC that won't hinder your current weight training workout, & that will also
provide a huge metabolic stimulus. So, on chest day you wouldn't want to choose push-
ups as your QC, but maybe jump rope instead.
FROM PHASE 2 ON, YOU WILL EITHER PERFORM 10-20 REPS OR 30 SECONDS OF QC BETWEEN EACH SUPERSET.
YOU CAN MIX IT UP OR PERFORM THE SAME QC THROUGHOUT YOUR ENTIRE WORKOUT. BELOW ARE 10 OF MY
FAVORITE QC EXERCISES THAT YOU CAN CHOOSE FROM. CLICK EACH TITLE FOR A VIDEO TUTORIAL:
1) Box Jumps 6) Burpees

2) Skiers 7) Star Jumps
3) Tuck Jumps 8) Mountain Climbers
4) Push-ups 9) Jump Rope
5) Jump Lunges 10) Kettle Bell Squat Swing
BREAKDOWN
4
EXPECTATIONS
EQUIPMENT REQUIRED:
Squat rack with stocked weight plates
Bench/ incline bench
Dumbbells & kettle bells & jump rope
Hamstring curl & leg extension machine
Smith machine & leg press machine
Back extension machine
Adjustable cable machine w/ attachments
Assisted pull-up machine or pull-up bar & resistance band
YOUR MINDSET IS THE MOST IMPORTANT PIECE OF
EQUIPMENT! POSITIVITY & OPTIMISM GO A LONG WAY IN THE GYM.
THEY ARE WHAT PUSH YOU THROUGH YOUR WORKOUTS & HELP YOU
SUCCEED.
RECOMMENDED PRODUCTS:
CPT Fit Fuel Guide
CPT Fit Glutes Guide
CPT Fit Core Guide
DIETARY PRECAUTIONS:
When partaking in either strength training or HIIT, it is important to adhere to
a healthy diet. When doing both simultaneously, it is imperative. If you
haven't already, I HIGHLY encourage you to use my CPT Fit Fuel Guide in
conjunction with this Guide if you wish to see optimal results. I gathered
everything valuable that I have learned throughout my nutrition journey & put
it all into one E-book. Recipes, nutrition tips, food hacks, supplement help, a
grocery list, product recommendations, a meal plan & more! My hope is that
this Guide helps you use food as fuel to accelerate you closer to achieving
your goals. Click here to check it out!
EXPECTATIONS
5
PROGRESS PHOTOS
MEASURE Progress photos are an excellent
way to track your progress.
YOUR Whether you want to lose fat or
gain muscle, those selfies will
Success help you stay on track & keep you
motivated, even when you think
DITCH THE SCALE! nothing has been working. You
Your weight can fluctuate don’t have to show anyone!
drastically over the course of a (Although I would LOVE to see
24-48 hour period. Depending on them if you're willing to show off
what you ate, how much water your hard work). They can just
you drank, if your food contained serve as a visual timeline of your
sodium, what time of day you body’s gradual transformation
weighed yourself, your weight & hopefully help you stay
may change. You may also find dedicated for the long haul. One
that the scale went up because day you might even surprise
you gained some muscle. This is yourself & your "after" photos will
called body recomp (which is become your "before" photos!
especially common when you're a
beginner to weight training). You MAKE IT A ROUTINE
must keep in mind that muscle
outweighs fat. Muscle is It is important to take your
approximately 18% more dense progress photos at the same
than fat. Tracking weekly time/day every week. You should
measurements will keep you in also take them on an empty
check & allow you to not focus as stomach & in bright lighting. I take
much on the scale. While your mine right when I wake up every
weight may fluctuate, your waist, Wednesday morning. Set an alarm
hips, & other measurements may on your phone or leave a sticky
be decreasing. note on the mirror to help you
remember.
EXPECTATIONS
6
WARMUP
It is extremely important to gradually warm your muscles & increase your heart rate
prior to each workout in the CPT Fit Guide in order to prepare your body for exercise
& prevent it from injury.
STEP 1: Begin each warm up with 5-10 minutes of steady cardio on a piece of
exercise equipment (treadmill, bike, stair-stepper, rower, elliptical, etc.). Gradually
increase your effort until you start to slightly sweat.
STEP 2: Find an open area & perform 10 reps of each of the following movements:
LEG SWINGS
ALTERNATING
FORWARD + BACKWARD
SIDE LUNGES
ALTERNATING STANDING INCHWORM SEQUENCE
LUNGE TO SQUAT
LEG SWINGS
SIDE TO SIDE ARM CIRCLES
FORWARD +
BACKWARD
WARM UP
7
COOL DOWN
Cooling down after a workout is just as important as warming up. After physical
activity, your heart is still beating faster than normal, your body temperature is
higher & your blood vessels are dilated. A cool-down after physical activity allows a
gradual decrease at the end of your workout.
It’s good to stretch when you’re cooling down because your limbs, muscles and
joints are still warm. Stretching can help reduce the buildup of lactic acid, which can
lead to muscles cramping and stiffness.
After each workout in this guide, hold each of the following stretches for 30
seconds or more. After each HIIT workout, jog for a few minutes before
performing these stretches.
COOL DOWN
8
CARDIO
HIIT VS. LISS

High Intensity Interval Training,
otherwise known as HIIT, is a form
LISS stands for Low-Intensity Steady
State training. Opposed to HIIT being
of anaerobic, fast-paced exercise a form of anaerobic exercise, LIIS is a
that has been proven to burn form of aerobic exercise. Long-
through calories in a short amount distance running is a great example
of time. HIIT gets your heart rate of LISS exercise because it requires
close to its max & then lets you rest low intensity for a long duration of
briefly before you do it all again. By time. LISS is great for increased
alternating between moderate energy, better blood flow, a stronger
intensity exercises & high intensity heart, overall cardiovascular
ones, you are able to accomplish a health, & in the initial stages of a
lot more in a briefer time period. workout program, effective fat
Yes, HIIT should be intense, but burning. However, the body quickly
pushing too hard, too fast can result adapts to become more aerobically
in injuries & other setbacks. It is efficient, so only doing LISS training
important to listen to your body, can eventually become
modify as needed, & complete each counterproductive to your goals,
movement with proper form. especially if one of your goals is long-
term fat loss & maintenance.
HIIT is a great way to get stronger,
faster, build endurance, burn more A person would need to continually
calories (even while you work for longer distances & durations
sleep) & improve your overall just to burn the same amount of
physical performance. It’s also great calories they did when they first
for boosting your metabolism, started. That’s why having a balance
preserving your body’s lean muscle of both types of cardio is so vital. It
mass & gaining cardiovascular & fat keeps the body guessing, as well as
burning benefits. helps prevent cardio plateau.
CARDIO
9
around
10 MIN 1. BODYWEIGHT HIIT CIRCUIT -
Moves: Burpees, push-ups, jump lunges, sit-
ups, body squats
HIIT
workouts
Perform each move above for 20 seconds, trying to
get as many reps in as you can with 10 seconds of
rest between moves. Do 5 full sets.
2. JUMP ROPE
Jump rope as fast you can for 60 seconds, rest for 15-30 seconds.
Repeat 10 times.
3. PARK BENCH CIRCUIT - Moves: 30 sec sprint, step-ups, incline push-

ups, decline push-ups, tricep dips
Perform 1 sprint then 10 reps of each of the other moves on a bench.

Repeat for a total of 5 rounds. Take 1 minute rest between rounds.
4. TREADMILL INTERVALS
Walk on a very steep incline for 2 minutes. After 2 minutes, step off to

the side of the treadmill & return incline to zero. Crank the speed up to
your maximum effort & perform a 30 second sprint. Carefully grab
handles & jump to the sides, straddling the moving tread. Do not lower
the speed, wait 30 seconds & proceed to another 30 second sprint.
Perform a total of 7 sprints. Walk until your heart rate is back to normal.
5. STATIONARY BIKE INTERVALS

30 seconds high intensity/resistance, 1 minute low intensity (x3)
30 seconds high intensity, 30 seconds low intensity (x4)
15 seconds high intensity, 30 seconds low intensity (x5)
CARDIO
10
1. CRAZY X's ON THE TURF
around I prefer to do this workout barefoot. Start at one corner of a
20 MIN turf field & sprint diagonally until you reach the opposite
corner. Walk the length of the end zone until you reach the
HIIT next corner. Again, sprint diagonally until you reach the
opposite corner, & walk the end zone back to where you
workouts originally started. 2 sprints = 1 "X." Perform a total of 3 X's.
Jog for 5 minutes around the turf. Perform another 3 X's for a
total of 12 sprints.
2.
TREADMILL INCLINE INTERVALS
Starting at a level 2 incline, repeat the following 6 steps until you have reached 20
minutes.
1. Walk for 2 minutes between 3-4 level speed

2. Step off treadmill & perform 10 burpees
3. Step back on treadmill & increase incline 1 level, keeping speed the same.
Walk 2 minutes.
4. Step off treadmill & perform 10 push-ups
5. Step back on treadmill & increase incline 1 level, keeping speed the same.
Walk 2 minutes.
6. Step off treadmill & perform 10 body squats
3. 15 MIN TREADMILL, ROW MACHINE OR BIKE INTERVALS

Begin workout by running, rowing, or biking one mile as fast as you can. Perform one of
the three options below for the remainder of the 15 minutes.
Beginner: 20 seconds of work, 40 seconds recovery *

Intermediate: 30 seconds of work, 30 seconds of recovery*
Advanced: 40 seconds of work, 20 seconds of recovery*
*Recovery, in this case, is completely off your equipment. Safely step to the side of the treadmill, rower or
bike and wiggle out your legs while you count your rest time. If you choose to use a treadmill, leave it rolling
while you rest. Be very cautious getting back on. Lower the speed if you need to.
4. MIX UP THE MACHINES!

Repeat the following for 4 total rounds at very high intensity. Rest 1 min between each:

1) stair-stepper for 60 seconds 2) stationary bike for 60 seconds 3) jump rope for 60
seconds 4) rowing machine for 60 seconds 5) treadmill for 60 seconds.
CARDIO
11
1. ELLIPTICAL FOR LISS
LISS
The elliptical is great because it is low
impact & effective. I prefer using ellipticals
workouts
with moving arm handles to get more of a
full-body burn.
At a steady pace, go forward for 15 minutes

and then pedal backwards for 15 minutes.
2. JOGGING FOR LISS
Start by jogging at a steady pace carrying a conversation would be easy. Begin

jogging inside or outside for 30 minutes & work your way up to an hour as you
build your endurance.
3.
ROWING FOR LISS
Rowing at an intense level for a number of meters for time is a popular CrossFit
workout, but what many people fail to realize is that rowing is also a great steady
state cardio workout.
Row 30 minutes at a brisk pace but keeping the rate as steady as possible. Bump
up the intensity if you feel you can go harder. Ensure that you’re not pushing
yourself too much so you can complete the full 30 minutes.
4.
SWIMMING FOR LISS:
The ultimate full-body workout that is virtually pain free & low impact is swimming.
Changing up the different types of strokes will enable you to work the different
muscles & the natural kicking movement will emulate walking/jogging movements
that will provide a great cardio workout that is great for your joints.
Pick 2 or 3 strokes you are the best at & continuously swim up & down the length
of the pool without letting your feet hit the bottom. Change strokes every 5
minutes. Swim continuously for 20-40 minutes for the full workout.
CARDIO
12
WORKOUTS
phases 1&2, weeks 1-4
MONDAYS | weeks 1-2
chest & biceps
EXERCISE:(click title for video tutorial) SETS/REPS:

Bench Press + Concentrated DB Bicep Curls 3x10 + 10 (each arm)
DB Chest Flyes + DB Hammer Curls 3x10 + 10
3x10 + 7 low, 7 high,

Plate Pull-Overs + Plate 21s
7 full
Decline Push-Ups + Assisted Chin-Ups 3x10 + 10
TUESDAYS | weeks 1-2

cardio & core
10
CPT FIT CORE GUIDE
PHASE 1
13
WEDNESDAYS | weeks 1-2
back & triceps
EXERCISE: (Click title for video tutorial) SETS/REPS:

Cable Rope Rows + Tricep Push-Ups 3x10 + 10
Straight Arm Pull-Downs (Regular & Reverse

3x10 (each grip) + 10
Grip) + Tricep Extensions
Single Arm Cable Rows + Single Arm Cable Tricep 3x10 (each arm) +
Kickbacks 10 (each arm)
Seated Bent-Over Reverse Fly + Overhead Tricep
3x10 + 10
Extensions
THURSDAYS | weeks 1-2

cardio & core
12
CPT FIT CORE GUIDE
PHASE 1
14
FRIDAYS | weeks 1-2
legs & shoulders

3x5 wide, 5 narrow, 5 reg +
Leg Press 3 Ways + Commandos
12 commandos (each way)
DB Step-Ups w/ Shoulder Press +

3x10 (each leg) + 10
Kettle Bell Squat Swings
Leg Curls + Leg Extensions + Plate Front 3x10 + 10 + 10

Raises
OPTIONAL: Glute Circuit CPT FIT GLUTE GUIDE
SATURDAYS & SUNDAYS

weeks 1-2
Rest
PHASE 1
15
MONDAYS | weeks 3-4
chest & biceps

EZ Bar Narrow Press + EZ Bar Bicep Curls 3x12 +12+ *QC
Incline DB Press + Incline Bicep Curls 3x12 +12+ *QC
Cable Fly + Rope Curls 3x12 + 12 + *QC
3x 12 + 12 (each arm)
Single Arm Cable Scoops + Single Arm Cable Curls
+ *QC
*see page 4 for more details
cardio & core
11
CPT FIT CORE GUIDE
PHASE 2
16
back & triceps

Lat Pull-Downs + Tricep Extensions 3x12 +12+ *QC
EZ Bar Bent-Over Rows + EZ Bar Skull Crushers 3x12 +12+ *QC
Pull-Ups + Dips (Assisted or unassisted) 3x12 +12+ *QC
Back Extensions + Diamond Tricep Push-Ups 3x12 +12+ *QC
cardio & core
12
CPT FIT CORE GUIDE
PHASE 2
17
FRIDAYS | weeks 3-4
legs & shoulders

Back Squat + Plate Shoulder Circuit 3x 12 + 12 each + *QC
Single Leg Deadlift to Lunge +

3x6 (each leg) + 12 + *QC
Standing DB Shoulder Press
Smith Machine Curtsey Lunges + Shoulder Press 3x6 (each leg) + 12 + *QC
Deep Wide Stance Cable Squat +

3x12 + 12 (each arm) + *QC
Cable Lateral Raises
SATURDAYS | weeks 3-4
Rest
SUNDAYS | weeks 3-4
Cardio & Core
12
CPT FIT CORE GUIDE
PHASE 2
18
WORKOUTS
phases 3&4, weeks 5-8
MONDAYS | weeks 5-6
chest & biceps
EXERCISE: (Click title for video tutorial) REPS/SETS:

2x12 + 12 (each arm) + *QC
Bench Press + Concentrated DB Bicep Curls End w/ 1x max reps of each
exercise
2x12 + 12 (each arm) + *QC
DB Chest Flyes + DB Hammer Curls End w/ 1x max reps of each
exercise
2x12 + 7 low, 7 high 7 full +

Plate Pull-Overs + Plate 21s *QC
End w/ 1x max reps of each
exercise
2x12 + 12 + *QC
Decline Push-Ups + Assisted Chin-Ups End w/ 1x max reps of each
exercise
cardio & core
10
CPT FIT CORE GUIDE
PHASE 3
19
back & triceps

2x12 + 12 + *QC
Cable Rope Rows + Tricep Push-Ups End w/ 1x max reps of each
exercise
2x12 (each grip) + 12 + *QC
Straight Arm Pull-Downs (Regular & Reverse Grip)
+ Tricep Extensions exercise
Single Arm Cable Rows + Single Arm Cable Tricep 2x12 (each grip) + 12 + *QC
Kickbacks exercise
2x12 (each grip) + 12 + *QC
Seated Bent-Over Reverse Fly + Overhead
Tricep Extensions exercise
cardio & core
12
CPT FIT CORE GUIDE
PHASE 3
20
FRIDAYS | weeks 5-6
legs & shoulders
EXERCISE: (click title for video tutorial) SETS/REPS:

2x12 + 12 + *QC
Leg Press 3 Ways + Commandos End w/ 1x max reps of each
exercise
2x12 (each leg) + 12 + *QC
DB Step-Ups w/ Shoulder Press +
Kettle Bell Squat Swings exercise
2x12 +12 + 12 + *QC
Leg Curls + Leg Extensions +
Plate Front Raises exercise
OPTIONAL: Glute Circuit CPT FIT GLUTES GUIDE
Rest
SUNDAYS | weeks 5-6

Cardio & Core
11
CPT FIT CORE GUIDE
PHASE 3
21
MONDAYS | weeks 7-8
chest & biceps & cardio
EXERCISE:(Click link for video tutorial) SETS/REPS:

3x10 + 10 + *QC
EZ Bar Narrow Press + EZ Bar Bicep Curls End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
Incline DB Press + Incline Bicep Curls End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
Cable Fly + Rope Curls End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
Single Arm Cable Scoops + Single Arm Cable End w/ 1x max reps of each
Curls exercise
30+ Minutes of LISS on
Cardio page 12

cardio & core
10
CPT FIT CORE GUIDE

OPTIONAL: Glute Circuit CPT FIT GLITES GUIDE
PHASE 4
22
back & triceps

3x10 + 10 + *QC
Lat Pull-Downs + Tricep Extensions End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
EZ Bar Bent-Over Rows + EZ Bar Skull Crushers End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
Pull-Ups + Dips (Assisted or unassisted) End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
Back Extensions + Diamond Tricep Push-Ups End w/ 1x max reps of each
exercise
cardio & core
6 12
CPT FIT CORE GUIDE
PHASE 4
23
FRIDAYS | weeks 7-8
legs & shoulders

3x10 + 10 each + *QC
Back Squat + Plate Shoulder Circuit End w/ 1x max reps of each
exercise
3x5 (each leg) + 10 + *QC
Single Leg Deadlift to Lunge +
Standing DB Shoulder Press exercise
3x10 + 10 + *QC
Smith Machine Curtsey Lunges + Shoulder Press End w/ 1x max reps of each
exercise
3x10 + 10 + *QC
Deep Wide Stance Cable Squat +
Cable Lateral Raises exercise
Rest
SUNDAYS | weeks 7-8
Cardio & Core
11
CPT FIT CORE GUIDE
PHASE 4
24
PLEASE
NOTE:
YOU DO NOT HAVE TO BEGIN THIS PROGRAM ON A

MONDAY. "DAY 1" CAN BE ANY DAY OF THE WEEK. WITH
THIS BEING SAID, YOUR REST DAY DOESN'T NEED TO
FALL ON A SATURDAY.
IN ORDER TO SEE RESULTS, YOU MUST FOLLOW A

HEALTHY DIET. PLEASE EMAIL ME IF YOU HAVE ANY
QUESTIONS OR ARE INTERESTED IN MY CPT FIT FUEL
GUIDE
THE CPT FIT GUIDE IS SUBJECT TO STANDARD TERMS &

CONDITIONS, DISCLAIMER & IS PROTECTED BY
COPYRIGHT. PLEASE DO NOT SHARE IT, SELL IT, OR COPY
IT.
I CANNOT BE HELD RESPONSIBLE FOR ANY INJURY YOU

MAY INCUR. IT IS RECOMMENDED THAT YOU CONSULT A
PHYSICIAN BEFORE BEGINNING ANY EXERCISE OR
WEIGHT-LOSS REGIMEN.
you!
Thank
DON'T BE A
STRANGER, WE'RE A
#CPTFITFAM
Reach me here!
WWW.CLAIREPTHOMAS.COM
@CLAIREPTHOMAS
HI@CLAIREPTHOMAS.COM
CPT FIT
Fuel
GUIDE
NUTRITION TIPS
HEALTHY RECIPES
SUPPLEMENT HELP
MEAL PLAN & MORE
FROM THE KITCHEN OF
P. Thomas
Claire
Hey, I'm Claire!
From the very beginning, athletics has been
a huge contributor to my life. I grew up
playing sports & I went on to run track for
the University of Oregon as a hurdler &
heptathlete. I still consider myself an athlete
& I hope I always will. My point here is that
physical fitness & exercise comes naturally
to me. Working out is like second nature
because it has been engraved in my routine
for so many years. It is my passion.
Nutrition, on the other hand, is in an entire
different playing field for me & I have
struggled with my relationship with food in
the past. I know I am not alone. After many
ups & downs, including overcoming an
eating disorder, I can finally say that food is
my friend again. We're like besties!
I always worked hard to become the
Captain of my sports teams. I strived to be
a positive example & a strong leader,
always. Letting my teammates down was
never an option for me, & my goals were to
help bring everyone to the top. I am
confident that I will continue to carry that
mentality with me for the rest of my life. ⠀

⠀
I see you all as my teammates. We’re all in
this big, scary, exciting game of life
together! I need you as badly as you need
me - because without support, we would all
fail.
I gathered everything valuable that I have
learned throughout my nutrition journey &
put it all into this CPT Fit Fuel Guide. I
couldn't be more excited to share it with
you!
⠀⠀
My hope is that this Guide helps you use
food as fuel to accelerate you closer to
achieving your goals.
⠀
BE YOUR OWN CAPTAIN.
of Contents
Table
01
NUTRITION TIPS
GROCERY LIST
BRANDS I LOVE
08 BREAKFASTS
LUNCHES
DINNERS
14
33 DESSERTS
SHAKES
SNACKS

38
41
SUPPLEMENTS
MEAL PLAN
CONTACT
NUTRITION TIPS
IT IS SO EASY FOR US TO NEGLECT OUR DIETARY NEEDS. YOU AREN'T THE ONLY ONE FEELING LIKE
YOU'RE TOO BUSY TO EAT RIGHT, PUTTING THE NEEDS OF YOUR FAMILY FIRST, OR TRYING TO
ADHERE TO AN EXTREME DIET THAT LEAVES YOU FEELING CRANKY, HUNGRY, & LOW ON ENERGY.
FIGURING OUT YOUR NUTRITION NEEDS ALL WHILE COPING WITH MEDIA PRESSURE TO LOOK & EAT
A CERTAIN WAY CAN MAKE MAINTAINING A HEALTHY DIET CONFUSING & OVERWHELMING.
BELOW ARE 20 OF MY FAVORITE TIPS THAT WILL HELP YOU GET BACK ON TRACK & MAKE
NUTRITIOUS & HEALTHY CHOICES. THESE ARE THE WHAT I RECOMMEND TO ALL OF MY CLIENTS
& RULES I PERSONALLY LIVE BY EVERY SINGLE DAY.
1. CUT OUT JUNK & PROCESSED FOODS

Avoid refined & processed foods whenever possible. I'm referring to the stuff you hide
in your kitchen cupboards & feel guilty about eating but you do it anyway. If it’s lying
around the house, throw it out & stop buying it! Replace those foods with healthy
alternatives. This leads perfectly into my next tip.
2. SHOP THE PERIMETER

As a good rule of thumb at the grocery store, stick to the perimeter. This is where you’ll
find the sections for fresh produce, meat, seafood & dairy. Sticking to this footpath not
only ensures a quicker shopping experience, but it also means your meals will center
around fresh ingredients & whole foods.
3. CONTROL YOUR PORTIONS

This one isn’t rocket science. Try to keep a handle on portion sizes if you want to tackle
your nutrition head on. Aim for a fist size serving of veggies, a fist size serving of carbs,
a palm sized serving of protein & a thumb sized serving of healthy fats. If you’re in
charge of the cooking, scale back the amount you’re putting on each plate. Even
something as simple as switching out your jumbo-sized diner plates for something
smaller can help.
4. COOK ONCE, EAT TWICE (OR MORE) - AKA MEAL PREP

Think beyond the meal you’re about to eat. Get into the habit of making extra rice,
meat & veggies while you’re preparing meals so you have those ingredients on hand as
a quick & easy meal or add-on later in the week. The great thing about this CPT Fit Fuel
Guide is that most of the recipes are easy to make in larger portions for meal prepping.
When you plan your meals ahead, you set your health goals up for success because
you'll be prepared & less likely to find yourself starving in the drive through. It might take
you a little longer to cook everything initially, but meal prepping saves you so much time
& stress later on. Even though it's the most annoying drawer in the kitchen,
tupperware is your friend!
01
NUTRITION TIPS CONTINUED
5. EAT OFTEN
I recommend eating 6 times a day (3 meals & 3 snacks). This provides your body with a
consistent & frequent supply of fuel. Eating around every 2.5 hours keeps your energy
levels higher & your metabolism ticking faster. In turn, this makes your body burn more
calories throughout the day & (bonus points) you'll feel a lot less hangry!
6. TAKE IT EASY ON THE FRUIT

While fruit is a great source of fiber & many vitamins & minerals, it is easy to go
overboard & eat too much of it. In turn, your sugar & carbohydrate intake will be
excessive. Rather than ditching fruit all together, try limiting yourself to one serving of
fruit at a time with a meal or snack, just 2-3 times a day.
7. EAT PROTEIN WITH EVERY MEAL & SNACK

Many people think that lots of protein will make you big & bulky. Yes, protein is
important when it comes to building muscle. However, it is also essential in fat loss
because the more lean muscle your body has, the more calories your body burns. When
you include protein in every snack & meal, your body will stay in an anabolic state. This
means that you burn off your fat, while maintaining your lean muscle. This is how you
achieve a tight & toned body. Protein is also the most satiating macronutrient & will
keep you fuller for longer - making it easier to not overeat.
8. FILL UP ON VEGGIES
Vegetables are a low calorie/high volume food. You can eat a lot of them
without consuming too many unwanted calories & you will feel fuller because they
take up a lot of room in your tummy. True vegetables are low in starchy carbs, but high
in fiber. These include foods like broccoli, asparagus, spinach & kale. Corn is high in
starchy carbs & is technically not a veggie, even though most people think it is. The
same goes for potatoes. Corn & potatoes aren't bad to eat, they just shouldn't be
considered veggies on your plate!
9. EAT SLOWLY & ONLY UNTIL SATISFIED

It takes your brain about 15-20 minutes to know that you have eaten enough. This is
why you should aim to have meals last at least this long. A trick I learned that has now
become a habit is to take a sip of water between every 1 or 2 bites. This slows down
your eating, fills you up more so you don't overeat, & keeps you more hydrated! For
weight loss, maintenance & general health, eat only until you are satisfied,
not until stuffed!
10. CRAZY DIETS DON'T WORK!

Fad or short-term diets may provide faster results, but as soon as they end & you start
eating normal again, you will gain the weight right back, & then some! Instead, a
lifestyle change is necessary. I suggest making healthy eating habits a part of daily life
rather than following some limiting plan that is difficult to keep up with & could be
hurting your health.
02
NUTRITION TIPS
CONTINUED
11. DINE OUT ON OCCASION

More often than not, restaurant food is high in sodium & portion sizes are out of
control. Temptation is also higher when dining out & that greasy cheeseburger is hard
to say "no" to. If you absolutely need that burger, swap the fries for a side salad. If you
absolutely need those fries, remove the bun from the burger. I promise you, you won't
starve if you don't order appetizers & dessert! Another good little tip is to box up half
of your meal as soon as it's served & save it for later.
When you eat at home, you are more likely keep control over the quality & quantity of
the ingredients. I love cooking my own meals because I can actually eat more food &
feel guilt free. Not to mention, I save a ton of money! And now you have access to all
my favorite healthy recipes to make dining in easier & tastier!
12. STOP STARVING YOURSELF!

Food is fuel. Food is fuel. Food is fuel! One of the biggest mistakes my clients make
when they first attempt to lose weight is cutting their calories dramatically. Your body
requires a minimum number of calories just to exist. You cannot cut your caloric intake
lower than this amount. The 800-1000 calorie per day diets are dangerous! Your body
cannot survive on such few calories, so it slows down your basic metabolic needs. It
will then store most of the food you consume as fat in preparation for when the
hunger to come. This information is not new, yet many people still insist on starving
themselves in hopes to attain that “perfect body.”
13. EAT BALANCED MEALS & FOODS WITH HIGH FIBER

Never want to consume a meal that consists solely of one macronutrient. If you don't
know, the three macronutrients are carbohydrates, proteins & fats.You want to ensure
that each meal includes each of them. For example, plain oatmeal is not a balanced
meal. When you add a serving of nut butter, chia seeds & a handful of berries, it
becomes a balanced meal.
You also want to be sure to consume enough high fiber foods. Women should aim for
25 grams of fiber per day, while men should target 38 grams. Some of my favorite
high fiber foods that I include in my diet are: chia & flax seeds, black beans, broccoli,
Brussel sprouts, avocados, raspberries & oatmeal.
14. DON'T FORGET ABOUT YOUR MICRONUTRIENTS

Vitamins & minerals are the two types of micronutrients. They play a very important
role our human development & well-being, including the regulation of metabolism,
heartbeat, cellular pH, bone density & more. Without proper consumption of
micronutrients, we put ourselves at risk of many health conditions & diseases. Even
though I eat a well-balanced diet, I find extreme comfort in taking the supplements
Micro-Factor & Opti-Greens 50 every single day. I look at these 2 products like an
insurance policy - a daily guarantee to ensure my body gets the essential vitamins &
minerals it needs. You can learn more about them on page 42.
03
NUTRITION TIPS CONTINUED
15. EATING FAT WON'T MAKE YOU FAT

Fat can be a scary word to some. However, fats are not to be feared as long as you are
consuming the healthy ones. Fats play a very important role in our body. From lining our
cell walls to assisting in hormone production, it is imperative that we incorporate fat into
our diets on a regular basis. Some fats are better than others, duh! Eating an avocado is
a heck of a lot more nutritious than eating a donut. Healthy fats include those from nuts,
fish & olive oil. These are called mono & polyunsaturated fats. The unhealthy ones are
trans-fats found in processed foods, & saturated fats found mostly in animal sources.
16. DON'T DRINK YOUR CALORIES

Sugary beverages like sodas, juices, alcohol & fancy sweet coffees instantly add to your
daily caloric load & rarely serve any nutritious value. I'm not going to lie & say I never
consume alcohol, because I do! However, I drink it wisely, in moderation & on occasion.
My go-to alcoholic beverage is either white wine or vodka soda water with lime & mint. I
always make sure to drink water with & in between my alcoholic beverages.
This leads into my next tip!
17. DRINK TONS OF WATER

No surprise here – water is your best beverage option. It keeps you hydrated & has ZERO
calories. Whoa! Water also helps you burn fat by curbing hunger, flushes out toxins,
improves your complexion, boosts immunity, increases brain power, provides energy & so
much more! I recommend drinking 12 cups to a gallon each day!
Be prepared for many, many potty breaks
18. CHEAT A LITTLE!

Let's talk about cheat meals. I encourage them! However, too much cheating can
compromise your results & encourage poor eating habits. ONE unhealthy meal per
weekend is what I suggest. I definitely don't recommend going more than one month
without a cheat meal, because when you deprive yourself completely of all the bad
foods, you'll most likely lack enjoyment in your diet & eventually overindulge, causing a
setback. I like to plan my cheat meals for after a tough workout. It is important not to
turn your one meal into a whole day of overindulging. Hopefully you'll love the healthy &
filling recipes in this Guide so much that you won't crave those cheat meals as often!
19. YOU CAN HAVE DESSERT & EAT IT TOO!

Hi, my name is Claire & I’m a chocoholic. Seriously though, I eat chocolate every single
night & believe it or not, it's actually good for me! How? Because I created sweet,
satisfying & healthy dessert recipes that I you get to indulge in now too! Protein powder is
always the main ingredient in these tasty treats. Protein before bed gives your body
important amino acids to use for muscle recovery while you sleep. This means that instead
of having to put protein synthesis on hold, your body can continue building, toning &
repairing muscle tissue through all hours of the night.
20. DON'T STRESS

By getting your nutrition in order, you will be substantially closer to earning the body
you're looking for. Remember that if you do fall off your plan, don't stress. You're human &
you're not perfect! Pick up where you left off & remember why you started.
04
ry list
Groce
PROTEINS FRUITS
SKINLESS CHICKEN BOOBS APPLES

LEAN GROUND TURKEY APPLE SAUCE
EGGS & LIQUID EGG WHITES BANANAS
*PURE PROTEIN BARS BLUEBERRIES
FROZEN RAW SHRIMP RASPBERRIES
LEAN STEAK STRAWBERIES
*JENNIE-O TURKEY BURGERS TANGERINES
TURKEY BACON WATERMELON
CANTALOPE
LEMONS
GRAINS/STARCHES LIMES
PINEAPPLE
JASMINE RICE
PINEAPPLE JUICE
*SPECIAL K PROTEIN CEREAL
CHERRY TOMATOES
QUICK OATS
TAMATO PASTE
SWEET POTATOES
*FLATOUT FLATBREAD WRAPS
VEGGIES
*FLATOUT FLATBREAD "FOLD-ITS"
SMALL CORN TORTILLAS
BROCCOLI
*DOUBLE FIBER ENGLISH MUFFINS
*CAULIFLOUR (RICED & MASHED)
*QUAKER RICE CAKES (TOMATO
ASPARAGUS
BASIL & CARAMEL)
CUCUMBERS
CARROTS
BELL PEPPERS
DAIRY ZUCHINNI
PEAS (FROZEN OR CANNED)
*DANNON LIGHT GREEK YOGURT CORN (FROZEN OR CANNED)
PLAIN LOW FAT GREEK YOGURT BRUSSELL SPROUTS
2% COTTAGE CHEESE SPINACH
*LAUGHING COW LIGHT CHEESE KALE
SUGAR FREE WHIPPED CREAM SPAGHETTI SQUASH
*HALO TOP ICE CREAM AVOCADOS
SHREDDED CHEESE OF CHOICE ONIONS (RED & YELLOW)
FETA CHEESE SNAP PEAS
*STARRED FOODS ARE SPECIFIC BRANDS I LOVE & THEY ARE SHOWN ON PAGE 7 05
NUTS & LEGUMES SPICES & HERBS
CANNED BLACK BEANS BASIL (FRESH OR DRIED)

PLAIN HUMMUS CILANTRO
WALNUTS SALT
ALMONDS PEPPER
*PB2 POWDERED PEANUT BUTTER CINNAMON
ORGANIC ALMOND BUTTER *EVERYTHING BAGEL SEASONING
SMOKED PAPRIKA
*SUPPLEMENTS *HIDDEN VALLY RANCH
SEASONING PACKETS
MICRO-FACTOR NUTRIENT PACK ONION & GARLIC POWDER
OPTI-GREENS 50 MINCED GARLIC
FULL MEGA MINCED GINGER
LEVEL-1 PROTEIN CAYENNE PEPPER
PHORMULA-1 PROTEIN CHILI POWDER
IGNITION GROUND CUMIN
PROJECT-1 CURRY POWDER
*SEE PAGES 41-44 FOR MORE INFO ITALIAN SPICES
ABOUT SUPPLEMENTATION
OTHER
*SKINNY GIRL SALAD DRESSING *SUGAR FREE CHOCOLATE SYRUP

EXTRA VIRGIN OLIVE OIL SUGAR FREE MAPLE SYRUP
CANNED LITE COCONUT MILK STEVIA SWEETENER
BAKING SODA VANILLA EXTRACT
BAKING POWDER ALMOND EXTRACT
*LILY'S DARK CHOCOLATE CHIPS ORGANIC MARINARA SAUCE
DIJON MUSTARD
LOW SODIUM CHICKEN BROTH
BEVERAGES RAW HONEY
*SUGAR FREE JELLO PUDDING
WATER (DUH) *KEN DAVIS 2 CARB BBQ SAUCE
ALMOND MILK/CASHEW MILK *BRAGG LIQUID AMINOS
SPARKLING WATER *PACE SALSA
CRYSTAL LIGHT STEAK SAUCE
LIPTON DIET GREEN TEA
COFFEE
*STARRED FOODS ARE SPECIFIC BRANDS I LOVE & THEY ARE SHOWN ON PAGE 7 06
I Love
Brands
T.J. EVERYTHING SUGAR FREE

SKINNY GIRL DRESSING BAGEL SEASONING JELL-O PUDDING BRAGG LIQUID AMINOS

JENNIE-0 TURKEY
BURGERS & GROUND LAUGHING COW
TURKEY KEN DAVIS 2 CARB BBQ QUAKER RICE CAKES LIGHT CHEESE
SPECIAL K DANNON LIGHT & FIT

FLATOUT FLATBREAD PACE SALSA PROTEIN CEREAL GREEK YOGURT
HIDDEN VALLEY RANCH OROWEAT DOUBLE FIBER BIRD'S EYE MASHED

SEASONING PACKETS HALO TOP ICE CREAM ENGLISH MUFFINS & RICED CAULIFLOWER
PB2 POWDERED HERSHEY'S SUGAR FREE LILY'S DARK

PEANUT BUTTER CHOCOLATE SYRUP CHOCOLATE CHIPS PURE PROTEIN BARS
07
RECIPE FOR: Egg White Veggie
Breakfast Cups
INGREDIENTS
2 egg whites per cup
1 cup spinach
1/2 large bell pepper
1 small onion
Salt & pepper to taste
Sprinkle of shredded cheese
(optional)
Salsa (optional)
Everything Bagel Seasoning
(optional)
Avocado (optional)
DIRECTIONS
1. Preheat the oven to 350˚F. 7. Season with salt & pepper.

2. Lightly grease 12 cup muffin tin. 8. Bake for 15 minutes, or until the
3. Chop pepper, onion & spinach whites have set.
into small pieces. 9. Top with cheese, salsa &

4. Divide the spinach, peppers & seasoning if desired.
onions equally across 12 cups. 10. Enjoy. :)

5. Pour about 2 egg whites in
each cup or enough to almost fill *This is not a complete breakfast.
each cup. Add a serving of fruit, Greek
6. Give each cup a little stir. yogurt, oatmeal or something else.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
08
SERVES: 1 || CALS PER SERVING: 395 |

SERVES: 4 SERVING: 117 | MACROS
MACROS PER
PER SERVING:
SERVING: P=25G/C=9G/F=0G
P=41G/C=41G/F=7G
RECIPE FOR: Cinnamon Roll Overnight Proats
INGREDIENTS
1 scoop 1st Phorm Level-1
Protein (I used Cinnamon
Cookie Batter, but you can
also use vanilla)
1/2 cup quick oats
1/4 cup plain or vanilla Greek
yogurt
1/2 cup milk (I use almond)
1/4 tsp cinnamon
Whipped cream & a dash
more of cinnamon for on top
DIRECTIONS
1. Mix protein, Greek yogurt,

milk, cinnamon & quick oats in a
jar or bowl & stir well.
2. Cover & refrigerate for at

least 4 hours or overnight.
3. Uncover the next morning,

microwave if desired or eat
cold.
4. Top with whipped cream &

cinnamon.
5. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
09
SERVES: 1 | CALS PER SERVING: 395 | MACROS PER SERVING: P=41G/C=41G/F=7G

RECIPE FOR: Open Breakfast Sandwich
INGREDIENTS DIRECTIONS
4 egg whites 1. Fry 4 egg whites in a skillet

2 rice cakes (I use Tomato or cook 2 at a time in a mini
Basil flavor) waffle maker (my favorite).
1/2 small/medium avocado 2. Mash avocado & spread

2 Tbsp salsa evenly onto rice cakes.
Everything bagel seasoning 3. Top with salsa & seasoning.

4. Enjoy. :)
CLICK HERE
FOR THE
MINI WAFFLE
MAKER I USE
IT'S JUST $10!
FROM THE KITCHEN OF
CLAIRE P. THOMAS
10

RECIPE FOR: Banana PB Protein Waffles
INGREDIENTS
1 scoop Level-1 1st Phorm
protein powder (I used Vanilla
Ice Cream flavor)
1 small banana
1/2 tsp baking powder
1/2 tsp vanilla extract
4 Tbsp liquid egg whites
2 Tbsp powdered PB
1/4 cup sugar free syrup
2 Tbsp sugar free whipped
cream
5 crushed almonds
DIRECTIONS
1. Plug in waffle maker (I used my *It is easy to overcook protein

mini one - see page 10) & spray waffles without burning them. Less
with non-stick spray. time is better to avoid the stale &
2. Place 1/2 banana in medium spongy texture.
bowl & mash with fork. 5. Mix the other Tbsp of powdered

3. Add protein, egg whites, vanilla PB with some water until it is the
& 1 Tbsp of powdered PB & stir until consistency you prefer.
ingredients turn to batter. 6. Top waffles with PB, other half

4. Pour batter into waffle maker & of banana (sliced), sugar free
cook for about 45 seconds. whipped cream, syrup & almonds.
7. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
11
SERVES: 1| CALS PER SERVING: 356 | MACROS PER SERVING: P=37G/C=34G/F=6

RECIPE FOR: Poppyseed Almond
Blueberry Protein Pancakes
INGREDIENTS
DIRECTIONS
1 scoop Level-1 1st Phorm
protein powder (vanilla

1. Place raw, uncooked oatmeal in
a blender & blend until it
preferably)
becomes fine flour.
1/2 small banana
1/2 cup fresh blueberries

2. Add egg whites, banana,
protein powder & baking powder,
1/4 cup dry oats
milk, almond extract, poppy seeds,
1 egg whites
& pulse blend until smooth.
2 Tbsp almond milk

3. Toss 1/4 cup blueberries into
the batter & stir in with a spoon.
1 tsp almond extract
1 tsp poppy seeds

4. Warm skillet on medium-low
heat & measure out about 3 Tbsp
1/4 cup sugar free syrup
of batter per pancake.
2 Tbsp sugar free whipped
cream
5. Cook pancakes for about 45
seconds to 1 minute on the first
5 crushed almonds
side, then about 30 seconds on
the other side. *It is easy to
overcook protein pancakes
without burning them. Less time is
better to avoid the stale & spongy
texture.
6. Top with remaining blueberries,

sugar free syrup, whipped cream,
crushed almonds & a sprinkle
more of poppy seeds.
7. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
12

RECIPE FOR: Egg & Avocado Salad
INGREDIENTS
DIRECTIONS
4 whole eggs
1/2 avocado
1 Tbsp plain Greek yogurt 1. In a small pot, bring water

1 tsp dijion mustard to a boil.
2. Drop eggs in & cook for
2 Quaker rice cakes
about 12 minutes.
Optional additions:
3. Drain water & run cold
chopped celery, craisins,
water over the eggs.
pickles
4. Peel eggs & discard the
yolks from 3 of them.
5. In a bowl, mash avocado.

6. Stir in yogurt, mustard, salt,
pepper & additional
ingredients if desired.
7. Chop 1 egg & 3 egg whites

into small pieces & mix with
the rest of the ingredients.
8. Evenly top egg salad on

two rice cakes.
9. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
13

RECIPE FOR: Low Carb Spaghetti
DIRECTIONS
1. Heat olive oil & garlic in a large pot on

the stovetop.
2. Chop onion, zucchini & add to pot. Cook

until they begin to brown.
3. In a separate pan, brown ground turkey

on medium heat.
4. Meanwhile, pop whole spaghetti squash

in the microwave for 5 mins.
5. Add marinara sauce to the pot with the

onions, zucchini & garlic.
6. Once turkey fully browns, stir it into the

GREAT FOR MEAL PREP
pot of sauce.
7. Add basil, salt & pepper to taste. Simmer

on low heat.
INGREDIENTS 8. Remove squash from microwave, cut in
half (the long way) & remove the seeds.
16 oz lean ground turkey 9. Place squash face down on a plate &

pop back in the microwave for 10 minutes.
1 med/large spaghetti squash
(If your squash is very large, it might need a
2 cups marinara sauce
couple more minutes)
1 large yellow onion 10. While squash cooks, stir in spinach &

1 medium zucchini Greek yogurt to sauce.
11. Remove from heat & let cool.

1 cup spinach
12. Remove squash from microwave & shred
1/3 cup plain Greek yogurt
it into "spaghetti" using two forks.
Salt & pepper to taste 13. Each half of squash contains 2 servings.
1 Tbsp olive oil If you wish to eat out of the squash bowl,
remove half of the squash from one bowl &

1 Tbsp minced garlic
place the rest in tupperware for later.
1 Tbsp dried basil or 4 fresh
14. Separate meat sauce into 4 servings &
basil leaves place one serving on top of your squash
Sprinkle of shredded bowl.
15. Add sprinkle of cheese if desired.

mozzarella (optional)
16. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
14

RECIPE FOR: Burrito Bowls
INGREDIENTS
GREAT FOR MEAL PREP 16oz lean ground turkey
2 cups jasmine rice
2 cups baby spinach
1 avocado
1 large red or yellow onion
1 large bell pepper
1 cup fresh cilantro
1 cup corn
1 cup drained black beans
1 Tbsp olive oil
8 Tbsp salsa
DIRECTIONS 1 lime
1. Heat olive oil in skillet. Other desired seasonings

2. Slice onion & pepper & add to
skillet. Cook until they begin to
caramelize.
3. In a separate skillet, brown turkey.

Add salt, pepper & other spices.
4. Meanwhile, cook rice.

5. Heat corn & beans together in pot.
6. Chop cilantro & slice avocado &
lime (into fourths).
7. Once turkey fully browns, remove

from heat & let cool.
8. Do the same for the onions,

peppers, corn & beans.
9. Evenly disperse all ingredients into

four tupperware containers.
10. Enjoy. :)

FROM THE KITCHEN OF
CLAIRE P. THOMAS
15

RECIPE FOR: Hawaiian Chicken Skewers
INGREDIENTS
2 4oz raw boneless, skinless
chicken boobs, cut into 1-inch
cubes
1 bell pepper cut into large
chunks
1 sliced zucchini
1/2 red onion, cut into large
chunks
1 fresh pineapple, cubed
1 cup jasmine rice
DIRECTIONS
Skewer sticks
1. For the marinade, whisk together
FOR THE CHICKEN MARINADE: pineapple juice, liquid aminos, honey,
¼ cup pineapple juice olive oil, ginger & garlic.
¼ cup Bragg liquid aminos 2. Reserve ¼ cup of the marinade

1 Tbsp honey & pour the rest in a ziplock bag with
the raw chicken. Seal the bag,

1 Tbsp olive oil
massage into the chicken & marinate
1 Tbsp minced ginger
in the fridge for at least an hour.
3. Pre-heat grill on medium-high heat.
Lightly spray with oil to avoid sticking.
4. To assemble the skewers, thread

GREAT FOR MEAL PREP chicken, veggies & pineapple onto the
sticks & place on the heated grill.
5. Cook rice.
6. Brush with the reserved marinade &
cook for about 2 to 3 minutes on each
side or until the chicken is cooked
through.
7. Serve with rice.

8. Enjoy. :)

FROM THE KITCHEN OF
CLAIRE P. THOMAS
16

RECIPE FOR: Ginger Peanut Chicken
Stir-Fry
GREAT FOR MEAL PREP INGREDIENTS
2 4oz diced raw chicken
boobs
3 cups of all your favorite
assorted veggies (fresh or a
frozen mix)
½ cup chicken broth

1/3 cup liquid aminos
1 Tbsp dijon mustard
1/2 fresh lemon juice
DIRECTIONS 1 Tbsp minced garlic
1 Tbsp powdered peanut
1. Warm 1 tsp olive oil in skillet on butter
2 tsp olive oil

medium/high heat.
2. Add diced chicken & cook until Salt & pepper to taste
there is no pink on the outside
(not fully cooked). Set aside.
3. Chop assorted veggies.

4. In a separate skillet, warm 6. Drain chicken & add to the pan
other tsp olive oil & garlic. Add of veggies still cooking.
veggies. Cook on medium-high 7. Pour sauce over chicken &

heat until they soften. veggies & mix. Cover pan, turn to
5. In a medium bowl, whisk low heat & let simmer for around
together chicken broth, Bragg 10 minutes.
Liquid Aminos, mustard, lemon 8. Remove from heat, let cool &
juice, ginger, PB & salt & pepper. enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
17

RECIPE FOR: Plain Shredded Chicken
INGREDIENTS
4 4oz chicken boobs
1 cup low sodium chicken

GREAT FOR MEAL PREP broth
1 tsp salt
1 tsp pepper
1 tsp garlic powder
1 tsp onion powder

This chicken pairs great with my roasted veggie recipe
Other seasonings if desired
(page 28). You can also swap this style of chicken for any
meat in my other recipes.
DIRECTIONS
CROCK POT INSTANT POT
1. Place thawed chicken boobs 1. Place thawed chicken boobs

in crockpot. in instant pot.
2. Pour chicken broth & 2. Pour chicken broth &

seasonings over chicken. seasonings over chicken.
3. Cook on low for 6-8 hours or 3. Secure lid, close the pressure
high for 3-4 hours. valve & cook for 15-20 mins at
4. Remove chicken from high pressure.
crockpot & shred with two forks. 4. Release the pressure knob
5. Use the chicken right away in 5. Shred chicken with two forks.
your favorite recipes. Or, allow 6. Use the chicken right away in
chicken to cool & portion into your favorite recipes. Or, allow
containers for meal prepping. chicken to cool & portion into
containers for meal prepping.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
18

RECIPE FOR: Steak Fajita Burritos
INGREDIENTS
6oz lean steak
2 Flatout flatbread wraps
1/2 large yellow onion
1/2 bell pepper
1 Tbsp olive oil
2 Tbsp steak sauce
Sprinkle of cheese (optional)
2 servings of fresh fruit
DIRECTIONS
1. Heat olive oil in skillet on 6. Once cooked & cooled, chop

medium/high heat. steak into bite sized pieces.
2. Slice onion & pepper & add to 7. Remove onions & peppers from
skillet with garlic. Cook until they heat & let cool.
begin to caramelize. 8. Evenly disperse steak & veggies

3. Heat grill & cook steak to your onto the wraps.
liking. 9. Top with steak sauce & roll into a

4. Spray medium skillet with non- burrito.
stick spray & warm wraps individually 10. Enjoy. :)

until they begins to turn golden.
5. Sprinkle each with shredded

cheese if desired.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
19

RECIPE FOR: Ranch Chicken Wrap
4oz cooked shredded

1. Warm chicken in microwave.
chicken boob (page 18)
2. Spread ranch down the
1 Flatout flatbread wrap
center of the flatbread.
2 Tbsp homemade ranch

3. Add chicken & veggies &
(recipe at the bottom)
fold into a wrap.
3 cucumber slices
10. Enjoy. :)
3 halved cherry tomatos
1/4 cup fresh spinach
HOMEMADE RANCH:
Combine 1/2 packet (.5 oz) Hidden Vally Ranch seasoning with 1
cup of plain Greek yogurt.
Stir until smooth.
Add a little water, if consistency is too thick
Add some chipotle seasoning for a flavor kick if desired.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
20

RECIPE FOR: Apple Walnut Chicken Salad
4oz cooked chicken boob 1. Cut cooked chicken into bite

2 cups spinach sized pieces & heat in microwave
1/8 cup chopped walnuts or stovetop. Add salt & pepper if
1/8 cup feta cheese needed.
1/2 medium chopped 2. Fill large bowl first with spinach,

apple then add the rest of the
2 Tbsp light poppyseed or ingredients on top & mix.
balsamic dressing by Skinny 3. Enjoy. :)

Girl
TIP: I like to add a couple tablespoons of water to my salads for a little extra moisture.

This will prevent you from needing to add extra salad dressing.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
21

RECIPE FOR:
Strawberry Poppyseed
Chicken Salad
4oz cooked chicken boob 1. Cut cooked chicken into bite

2 cups spinach sized pieces & heat in microwave
1/2 cup sliced strawberries or stovetop. Add salt & pepper if
10 crushed almonds needed.
1/2 sliced avocado 2. Fill large bowl first with

2 Tbsp poppyseed spinach, then add the rest of the
dressing by Skinnygirl ingredients on top & mix.
3. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
22

RECIPE FOR: Shredded Chicken
Cobb Salad
4oz cooked shredded 1. Warm cooked chicken in

chicken boob (page 18) microwave. Add salt & pepper if
2 cups spinach needed.
1 hard boiled egg 2. Dice egg, onion, avocado, &

8 cherry tomatoes cut cherry tomatoes in halves.
1/4 avocado 3. Fill large bowl first with

1/8 cup chopped red onion spinach, then add the rest of the
2 Tbsp honey dijon salad ingredients on top & mix.
dressing by Skinny Girl 4. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
23

RECIPE FOR: Low Carb Shepard's Pie
INGREDIENTS
GREAT FOR MEAL PREP 16oz lean ground turkey
12oz mixed corn, carrots &
peas
24oz mashed cauliflower (2
packages of Birdseye brand)
1 medium diced yellow onion
1/2 cup low sodium chicken
broth
2 tsp olive oil
1 tsp salt
1 tsp pepper
Sprinkle of shredded cheese
(optional)
DIRECTIONS
1. Preheat oven to 400˚ F. 6. Pour mixture evenly into an 11x7

2. Brown ground turkey in large (or whatever size works) baking
skillet with 1 tsp olive oil. dish.
3. Meanwhile, add other tsp olive oil, 7. Spread mashed cauliflower

chopped onion & garlic to another evenly over the top.
skillet & cook until turkey browns. 8. Place in the oven for 25 minutes.
4. Microwave frozen mashed 9. Sprinkle some cheese on top with
cauliflower. a few minutes to go (optional).
5. In a large bowl, mix together 10. Remove & let cool.

cooked turkey, onion, frozen corn, 11. Enjoy. :)
carrots, peas, salt, pepper & chicken
broth.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
24

RECIPE FOR: Crockpot Chicken Curry
INGREDIENTS
4 4oz chicken boobs cut in
halves
GREAT FOR MEAL PREP 1 Tbsp olive oil
3 medium chopped sweet
potatoes
1 medium sliced yellow onion
1 (14oz) can light coconut milk
1⁄2 tsp salt
1⁄2 tsp pepper
1 Tbsp curry powder
2 Tbsp tomato paste
1 cup thawed peas
1 cup low sodium chicken broth
1/2 tsp cayenne pepper
(optional)
2 cups cooked jasmine rice
DIRECTIONS
1. Heat olive oil in a medium & chicken broth in a bowl & stir
skillet. thoroughly.
2. Add chicken breasts & brown 6. Add to crock pot.

on both sides (do not cook fully). 7. Cover & cook on low for 6 to 8
3. Place potatoes & onion in hours.
crock pot. 8. 1/2 hour before serving, add

4. Place chicken on top. peas on top.
5. Combine coconut milk, salt, 9. Serve over jasmine rice.

pepper, curry powder, cayenne 10. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
25
SERVES: 4 | CALS PER SERVING: 349 | MACROS PER SERVING: P=30G/C=37G/9=G

RECIPE FOR: Turkey Burgers (3 ways)
BUN OPTION 1: CALS=389, P=38G, C=10G, F=18G

INGREDIENTS
1 lean turkey patty
1/4 cup sliced yellow onion
1 Tbsp Ken Davis 2 Carb BBQ
1/4 sliced avocado
1/4 cup spinach
1/4 sliced small tomato
1 tsp olive oil

In mini waffle maker or in mason jar lid on a
heated pan on the stovetop, crack two egg
whites. Repeat with 2 more egg whites.
-Bun option 1: 4 egg whites
-Bun option 2: 1 Flatout "Foldit" flatbread
BUN OPTION 2: CALS=339, P=24G, C=14G, F=18G
-Bun option 3: 1 bell pepper
DIRECTIONS
1. Cook turkey burger on a

stovetop or BBQ.
2. Heat olive oil in a small pot on

stovetop or grill & add sliced
Remove the middle section & seeds of bell
petter. Cook top & bottom on the stove or grill.

onion.
BUN OPTION 3: CALS=421, P=29G, C=28G, F=20G 3. Cook onion until caramelized.

4. Prepare bun of your choice.
(Directions for the 3 bun options
are under each image)
5. Once turkey, onions & buns are

ready, assemble the burger with
the rest of the ingredients.
6. Enjoy. :)
Bun option 2: Microwave flatbread to warm
FROM THE KITCHEN OF
CLAIRE P. THOMAS
26
RECIPE FOR: Honey Garlic Shrimp
INGREDIENTS
GREAT FOR MEAL PREP

24 med uncooked shrimp
peeled & deveined
1 Tbsp honey
1 tsp olive oil
6 Tbsp Bragg Liquid
Aminos
1 cup jasmine rice
2 cups broccoli florets
DIRECTIONS
1. Whisk honey, liquid aminos, garlic, 6. Heat olive oil in a skillet over
& ginger together in a medium bowl. medium-high heat.
2. Place shrimp in a large ziplock bag 7. Place shrimp in the skillet.

or tupperware. 8. Cook shrimp on one side until
3. Pour 1/2 of the marinade mixture pink, about 45 seconds, then flip
on top, give it all a shake or stir, then shrimp over.
allow shrimp to marinate in the 9. Pour in remaining marinade &

refrigerator for at least 20 minutes or heat until shrimp is cooked through
for up to 10 hours. - about 1 minute more.
4. Refrigerate the rest of the 10. Serve shrimp with rice &
marinade separately for step 9. broccoli.
5. Steam broccoli in a pot & cook 11. Enjoy. :)

rice while the shrimp is marinating.
FROM THE KITCHEN OF
CLAIRE P. THOMAS
27

RECIPE FOR: Oven Roasted Sweet
Potato Fries & Veggies
DIRECTIONS
1. Preheat oven to 400˚ F.

2. Chop sweet potatoes into
long, thinly sliced pieces.
3. Place them in a bowl & mix in 1

Tbsp olive oil & seasonings.
4. Place potatoes flat on one

half of a cooking sheet.
5. Slice mixed veggies & repeat

step 3.
GREAT FOR MEAL PREP 6. Place veggies on the other

half of the cooking sheet.
7. Bake in oven for 30-35 minutes

or until crispy. (Time may vary
INGREDIENTS
depending on your oven)
1 large or 2 small sweet

8. Remove, let cool & enjoy. :)
potatoes
2-3 cups veggies of your
choice. (I prefer carrots,
broccoli, Brussel sprouts,
asparagus, bell peppers &
onions)
2 Tbsp olive oil
Smoked paprika, onion
powder salt & pepper to
taste
FROM THE KITCHEN OF
CLAIRE P. THOMAS
28

RECIPE FOR: BBQ Chicken
INGREDIENTS
4 4oz chicken boobs
GREAT FOR MEAL PREP
1/2 cup Ken Davis 2 Carb
BBQ Sauce
1 large ziplock bag
Ingredients for roasted
veggies & sweet potato
fries (page 28)
DIRECTIONS
1. Place thawed, raw chicken 5. Prepare roasted veggies or

in a large ziplock bag. side of your choice.
2. Pour in the rest of the 6. Pre-heat grill & cook chicken

ingredients. about 10 minutes each side or
3. Massage ingredients into until fully cooked. (OR bake in
the meat. oven at 350˚F for 25 minutes on
4. Refrigerate overnight or a one side, flip & cook for 10
minimum of 2 hours before minute on the other side.
cooking. 7. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
29

RECIPE FOR: Shrimp (or chicken) Fried
Cauliflower Rice
INGREDIENTS
24 medium raw shrimp (or 2
4oz diced chicken boobs)
4 Tbsp Bragg Liquid Aminos DIRECTIONS

2 eggs
1 Tbsp minced garlic 1. Heat olive oil in large skillet on

1 cup frozen mixed carrots, medium/high heat.
corn & peas 2. Add onion & garlic & simmer for a
1/2 medium chopped yellow few minutes.
onion 3. Add frozen mixed veggies & riced

2.5 cups riced cauliflower cauliflower.
Salt & pepper to taste 4. Add raw shrimp unless using

1/2 tsp onion powder chicken. If chicken, cook in small
1 tsp olive oil separate skillet, then add to the
mixture.
5. If there is water in the skillet, drain

GREAT FOR MEAL PREP it over the sink.
6. Pour in Bragg Liquid Aminos &

seasonings.
7. Turn heat to low & crack eggs on

top & stir in.
8. I like to serve this meal in a bowl

with fresh pineapple.
9. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
30

RECIPE FOR: Mexican Stuffed Peppers
in the Crockpot or Oven
INGREDIENTS
4-6 large bell peppers
16oz lean uncooked ground turkey
2 cups cooked rice
1 cup drained black beans
1 cup drained corn
1 cup salsa
DIRECTIONS 1/3 cup chopped fresh cilantro
1 tsp chili powder
1. Cut tops off peppers & remove 1 tsp cumin
seeds. 1 tsp garlic powder
2. Mix all other ingredients in a Salt & pepper to taste
large bowl. Sprinkle of cheese (optional)
3. Remove the stem & chop the

tops of the peppers finely & mix in
with rest of the ingredients.
4. Stuff peppers evenly with

mixture.
5. If using crockpot - cook on low

for 5-6 hours or on high for 3-4
hours. If using oven - place stuffed
peppers in a baking dish with a cm
of water in the bottom. Cover with
foil & bake at 375˚ F
for 50 minutes.
6. With 10 minutes remaining,

sprinkle cheese on peppers
(optional).
GREAT FOR MEAL PREP
7. Remove from pot or oven &
enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
31

RECIPE FOR: Chicken (or steak) Street Tacos
with Avocado Lime Sauce
INGREDIENTS
6oz lean steak or 8oz chicken
boobs
6 corn tortillas
1 bell pepper
1 small onion
1/4 cup fresh cilantro
1 lime
1/4 tsp ground cumin
1/4 tsp smoked paprika
1 tsp minced garlic
1 tsp olive oil

AVOCADO LIME SAUCE:

Add the following ingredients to a
DIRECTIONS
blender & blend until smooth:
1/2 large avocado 1. Season steak or chicken with spices

1/4 cup fresh cilantro & minced garlic. Cook in a skillet or grill
1 tsp onion powder
on medium-high heat.
1 tsp garlic powder
2. Finely slice peppers &
1 lime, juice only
onion. Caramelize in a pot with olive
oil.
3. Once meat is cooked, chop into

tiny bite-sized pieces & set aside.
4. Make creamy avocado lime sauce.

5. Chop up cilantro & slice lime.
6. Warm corn tortillas in the microwave
for about 20 seconds.
7. Build your taco – add meat, veggies,

sauce, cilantro & fresh lime juice.
8. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
32

RECIPE FOR: Cinnamon Roll Protein
Mug Cake
INGREDIENTS
Protein (I used Cinnamon
Cookie Batter, but you can
also use vanilla)
1/4 cup cashew or almond
milk
1 Tbsp powdered PB
1/4 tsp cinnamon
1 packet stevia
Whipped cream (optional)

DIRECTIONS
1. In a bowl, mix together all cake

ingredients (besides whipped
cream) until it turns to smooth
batter.
2. Microwave for 45-50 seconds.

*You might need to stop for a
couple seconds halfway through to
prevent a cake explosion! Time
varies depending on the power of
your microwave.
3. Top cake with whipped cream &

a dash of cinnamon.
4. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
33

RECIPE FOR:
Chocolate PB Protein
Mug Cake
INGREDIENTS
1 scoop chocolate or vanilla 1st
Phorm Level-1 protein
1 Tbsp powdered peanut butter
1 Tbsp cocoa powder
1/4 cup cashew or almond milk
1 packet stevia
1 Tbsp Lily's dark chocolate chips
(optional)

DIRECTIONS 1 Tbsp sugar free chocolate sauce
(optional)
1. In a coffee mug, mix together
protein, 1 Tbsp PB, cocoa powder,
milk, baking powder, vanilla, &
stevia until smooth.
2. Microwave for 45-50 seconds.

*You might need to stop for a couple
seconds halfway through to prevent
a cake explosion! Time varies
depending on the power of your
microwave.
3. Mix the remaining Tbsp of PB with

about 1 Tbsp water & stir until
creamy.
4. Top cake with whipped cream &

PB, sugar free chocolate sauce &
chocolate chips.
5. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
34

RECIPE FOR: Protein Ice Cream
1 scoop 1st Phorm Level-1 1. Blend protein, ice, vanilla, stevia

protein (nothing blends & xanthan gum for around 1 minute.
better!) - flavor of your 2. Pour in bowl & add toppings of

choice choice.
8oz almond or cashew milk
6-8 ice cubes
1/4 tsp xanthan gum (this
does wonders for consistency.
It's not necessary, but I highly
recommend it. Less is more, so
do not add too much!)
2 stevia packets (optional)
Toppings: Choose from any of
these or come up with your own
Whipped cream
Lily's dark chocolate chips
Sugar free chocolate syrup
Powdered PB
Other nut butter
Whole grain cereal
Sugar free chocolate syrup
Nuts
Berries
Cinnamon
FROM THE KITCHEN OF
CLAIRE P. THOMAS
35

RECIPE FOR: Dark Chocolate Blackberry
Blender Muffins
INGREDIENTS
1 scoop 1st Phorm Level-1 vanilla or
chocolate protein powder
1/2 cup quick oats
2 very ripe bananas
2 eggs
1/2 cup Dannon vanilla Greek
yogurt
1/4 cup Lily's dark chocolate chips
1 cup fresh blackberries
2 Tbsp cocoa powder
1 tsp baking powder
1 tsp vanilla extract
5 stevia packets
Drizzle sugar free chocolate syrup
DIRECTIONS
1. Preheat oven to 375˚ F. 6. Hand stir in about 1 tsp chocolate

2. Spray 12 cup muffin tin with chips per cup & 3 blackberries per
non-stick spray or use muffin cups. cup.
3. Place all ingredients (besides 7. Bake for 10-12 minutes.

chocolate chips & blackberries) in 8. Remove from oven sprinkle tops
blender.. with a few more chocolate chips.
4. Blend until oats are completely 9. Once cooled, add one blackberry
broken down & batter is smooth. & a drizzle of chocolate syrup on
5. Pour batter equally in muffin top of each muffin.
cups, about 3/4 full. 10. Enjoy. :)
FROM THE KITCHEN OF
CLAIRE P. THOMAS
36

RECIPE FOR: Banana Oat Protein
Blender Muffins
DIRECTIONS
1. Preheat oven to 375˚ F.

2. Spray 12 cup muffin tin with
non-stick spray.
3. Place all ingredients (besides

chocolate chips) in blender.
4. Blend until oats are completely

broken down & batter is smooth
(about 1 minute).
5. Pour batter equally in muffin

cups, about 3/4 full.
6. Hand stir in 1 tsp chocolate

chips in each cup.
7. Bake for 10-12 minutes

INGREDIENTS 8. Remove from oven & sprinkle
muffin tops with a few more
chocolate chips.
vanilla protein powder

9. Remove. Let cool. Enjoy. :)
1/2 cup uncooked oats
2 small very ripe bananas
2 eggs
1/2 Dannon vanilla Greek
yogurt
Lily's dark chocolate chips
1 tbs vanilla extract
2 tsp baking powder
1 tsp ground cinnamon
5 stevia packets
FROM THE KITCHEN OF
CLAIRE P. THOMAS
37

RECIPE FOR: My Favorite Protein Shakes
CHOCOLATE PB BANANA
Protein (vanilla or chocolate
preferably)
1/2 small banana
1 Tbsp powdered PB
1 tsp cocoa powder
5 ice cubes
1 cup cold water
CALORIES: 232
P=27G/C=22G/F=4G
FRENCH TOAST
1 scoop Cinnamon
Cookie Batter 1st Phorm
Level-1 Protein (or Vanilla)
1 cup almond milk
1 Tbsp quick oats
1 Tbsp sugar free syrup
1/2 tsp cinnamon
1 Stevia packet
5 Ice Cubes
CALORIES: 219
P=25G/C=10G/F=5G
FROM THE KITCHEN OF
CLAIRE P. THOMAS
38
RECIPE FOR: My Favorite Protein Shakes
Continued
PB & JELLY
1 scoop Level-1 protein (vanilla or
strawberry preferably)
1/2 cup frozen or fresh berries of
choice
2 Tbsp powdered PB
2 Tbsp quick oats
1 cup almond or cashew milk
5 ice cubes
CALORIES: 284
P=32G/C=21G/F=7G
GREEN MONSTER
1 scoop 1st Phorm protein powder
(vanilla or mint ice cream sandwich
are my favorites)
2 scoops 1st Phorm Opti-Greens 50
1/2 cup apple sauce
½ frozen banana
1/4 cup Dannon Light & Fit vanilla
Greek Yogurt
3/4 cup water
5 ice cubes
CALORIES: 276
P=29G/C=31G/F=3G
FROM THE KITCHEN OF
CLAIRE P. THOMAS
39
Snacks
Snacking is an extremely important part of your diet. If you aren't eating at least 2-3
snacks a day, you aren't eating frequently enough. When we go too long without food,
our bodies go into a catabolic state - meaning we begin to burn our hard earned
muscle. By eating more frequently, our bodies will stay in an anabolic state - meaning
we will burn fat & the food we consume, while maintaining our lean muscle. We won't
overeat at meal time because we won't be starving from going hours without food.
.More snacks also means more energy throughout the day!
Not all snacks are created equal. Many snack foods available today are high in refined
carbs & sugar, which can leave you feeling unsatisfied & craving more food. The key is
to make sure your snacks are nutritious & full of protein. Protein promotes fullness
because it signals the release of appetite-suppressing hormones, slows digestion &
stabilizes blood sugar levels.
I eat 3 big meals a day and 3 snacks in between, dessert being my final
snack. Typically, 2 out of 3 of my snacks are made with my Level-1 protein powder.
MY FAVORITE SNACKS:
-LEVEL-1 PROTEIN SHAKES, MUFFINS, OR MUG CAKES (SEE RECIPES ABOVE)
-DANNON LIGHT & FIT GREEK YOGURT W/ BERRIES OR CEREAL
-CARAMEL QUAKER RICE CAKE W/ 1 TBSP PB2 & HALF OF A BANANA
-COTTAGE CHEESE WITH CHOPPED APPLE & CINNAMON ON TOP
-COTTAGE CHEESE W/ RASPBERRIES & WHIPPED CREAM
-PURE PROTEIN BAR
-1 SERVING OF HUMMUS OR HOMEMADE RANCH (PAGE 20) W/ VEGGIES
-1/2 MASHED AVOCADO ON TOMATO BASIL QUAKER RICE CAKE
-1 SERVING OF TURKEY DELI MEAT & 1 WEDGE OF LAUGHING COW LIGHT CHEESE
-2 HARD BOILED EGGS W/ EVERYTHING BAGEL SEASONING
-APPLE & 1 TBSP ALMOND BUTTER
-TURKEY JERKY
-EDAMAME
-1/4 CUP MIXED PLAIN NUTS
40
upplements!
Oh, S
WHAT YOU SHOULD KNOW ABOUT 'EM
In an ideal world, no one would need dietary supplements. Our balanced diets
would provide all the vitamins, minerals & other nutrients our bodies need. However,
we are not perfect & taking supplements can provide additional & essential
nutrients that can help us achieve our health & fitness goals faster & efficiently.
I am a firm believer in never settling. If I have control of what I put into my

body, the home I live in EVERY SINGLE DAY, obviously I am going to choose
the brand leading the industry in high quality sports nutrition supplements.
MY ABSOLUTE FAVORITE SUPPLEMENT BRAND

For years, I have been searching for a brand of supplements that I can trust &
recommend to my clients. I was hooked on the taste of 1st Phorm from the moment I
tried it. However, after doing my research & learning about how they create their
products & the ingredients they use, I am confident that they are the last company
I'll ever need. It is my absolute pleasure to represent 1st Phorm & educate you on the
products I trust & use every day.
If you purchased this guide then you probably trust me, right? Well then, trust me
when I tell you that 1st Phorm supplements are hands down the best on the market
today. My most successful clients & I all use the supplements on the following page.
If for some reason you dislike them in any way, you can always return them for 110%
money back guarantee. Also, with my link, you can receive free shipping. If you still
have questions or are confused about the supplements you should take after
reading the following pages, please let me know!

41
What I Take & Recommend:
MICRO-FACTOR NUTRIENT PACK
This vitamin pack delivers essential vitamins, minerals, antioxidants,
superfoods, essential fatty acids & probiotics your body needs
daily!
I find extreme comfort in knowing that when my diet is lacking,
if I'm traveling, if my spinach goes bad, or if I just don't feel like
eating broccoli again, I can still count on consuming the
important nutrients my body needs with Micro-Factor.
My favorite part about Micro-Factor is that each of the capsules conveniently comes in
little daily packs that save you time, storage space & is perfect for taking on-the-go. With
every packet of Micro-Factor you get the nutrients of 6 different supplements! These
include:
COMPLETE MULTIVITAMIN
ANTIOXIDANT
FRUITS & VEGGIE SUPERFOOD BLEND
ESSENTIAL FATTY ACIDS
PROBIOTIC OPTI-GREENS 50
COQ10
Opti-Greens 50 is BY FAR my favorite supplement

out there. It seriously changed my life! I’m
surprised that I say that now because I never used
to believe in “green” products before. I thought
they were silly because I already ate tons of
veggies. Little did I know that this product serves
so much more than just green plants. Since I
began taking the Greens, my overall health &
digestion has improved drastically & I just feel
good! Here are some more benefits:
11+ SERVINGS OF FRUITS & VEGGIES

PREVENTS BLOATING
STRENGTHENS IMMUNE SYSTEM
CLEARS UP SKIN⠀
IMPROVES DIGESTION⠀
SPEEDS UP RECOVERY⠀
HELPS IN WEIGHT LOSS⠀⠀⠀
BOOSTS NATURAL ENERGY ⠀
>>>CLICK HERE TO BUY THE DAILY STACK<<<

42
Let's Talk About Protein!
PHORMULA-1 + IGNITION
(post workout stack)
Proper post workout is the MOST IMPORTANT window in your
training! I recommend 1st Phorm's post workout stack which
includes both Phormula-1 & Ignition. Phormula-1 is a rapid
assimilation protein, which means it gets into the muscles very
quickly & begins repairing them fast. At the same time,
Ignition will rapidly replenish glycogen which equates to
muscle energy. With these two products, you’ll give your body
everything it needs to become leaner & more toned in the
fastest way possible.
If you fail to fuel your body properly after you workout, you'll delay reaching
your goals. You don't want all the hard work you put in will to be wasted, do you? The best
part of this product is that it tastes SO good! My favorite flavors
are Chocolate Mint Cookie & CTC (Cinnamon Toast Crunch).
>>>CLICK HERE TO BUY<<<

LEVEL - 1
One of the biggest mistakes that my clients make is not eating
frequently enough or enough protein. For strict dieters, eating
more can be a huge struggle. Or, if you're like me, you might not
always have enough time to cook a meal or just don't feel like it.
Did you know that protein helps you lose fat?! This is because
protein promotes lean muscle. The more lean muscle you have, the
more calories your body burns. The more calories your body burns,
the more weight you drop. Protein also keeps you fuller longer. This
is crucial in weight loss because you won't let overeating sabotage
your success. Level-1 keeps your body in an anabolic state,
meaning you'll burn fat while keeping your lean muscle. Whether
your goal is to lose fat or to build lean & toned muscle, you will
benefit from Level-1! This is also the same protein I use to make my
shakes, ice cream, cakes, pancakes, waffles & MORE!
43
PROJECT-1
Probably the biggest benefit (& the whole point) of a pre-workout
supplement is it improves your ability to train harder & more efficiently.
Whether you are trying to lose weight or to build muscle mass, Project-1
helps you operate at peak efficiency by making sure that you are locked
in, that you feel good & that you have the energy, power & stamina to
dominate your workout. Having more energy during a workout is an
obvious benefit, & this boost is primarily due to one key ingredient:
caffeine. Project-1 acts as a stimulant, helping you feel energized &
ready to take on the world (& more importantly, your workout). Project-1
also keeps you mentally locked in & focused during exercise which is
imperative to optimizing your results.
FULL-MEGA
I take Full-Mega in addition to Micro-Factor to help boost my body’s natural
anti-inflammatory response & improve my overall health. Unless you are eating
wild caught fish multiple times a week, this should be a strong staple of your
supplement regimen. There are too many benefits from taking in ample amounts
of Omega-3 fatty acids, to not implement them in your diet.
If you want all the health & fitness benefits from Omega-3 fatty acids, such as heart health,
joint health, cognitive function, regulating blood pressure, & even aiding in weight loss...
Full-Mega needs to become a part of your daily routine!
HAIR SKIN & NAILS

Just like everything else with your body - your hair, skin & nails need the
right nutrients to be healthier & look & feel their best! Through natural
aging & poor diets that rob us of important nutrients & decreases our
body's ability to produce collagen, we also subject our bodies to toxins and
harmful UV rays from the sun. Our hair, skin & nails often take the brunt of
that, & leads to sun spots, wrinkles, fine lines, weak nails & unhealthy hair.
This supplement will provide you with the essential vitamins, minerals,
collagen & other nutrients you need to promote healthy cell regeneration,
increase natural production of collagen, protect your body from harmful
free radicals & give you more vibrant skin, thicker hair & stronger nails! It
can also assist in smoothing out the skin &eliminating the appearance of
cellulite!

44
CPT FIT FUEL GUIDE
WEEKLY Meal Plan

Below is just an example of how you can choose to organize your weekly meal plan. The following page is a blank template for you to print
& customize. If you meal prep, some of your meals will stay the same for part of the week. Saturday & Sunday are not listed on this page;
however, do not let it fool you. You still should stay on track as best as you can throughout the weekends. I encourage 1 cheat meal every
weekend. Note that you should be eating about every 2.5 hours & drinking a minimum of 2 cups of water with every meal & snack.
MON TUE WED THU FRI
Breakfast Cinnamon Roll Egg White Poppyseed Egg & Avocado

BREAKFAST
Sandwich Overnight Proats Veggie Almond Blueberry Salad
1 cup Dannon Opti-Greens 50 Breakfast Cups Protein Pancakes Opti-Greens 50
Greek Yogurt 2 cups water Chocolate PB Opti-Greens 5 2 cups water
w/ blueberries (minimum) Banana Protein 2 cups water (minimum)
Opti-Greens 50 Shake (minimum)
2 cups water Opti-Greens 50
(minimum) 2 cups water
(minimum)
+2 .5 hours later SNACK SNACK SNACK SNACK SNACK
Burrito Bowl Ranch Chicken Crockpot Apple Walnut Ginger Peanut
Micro-Factor Wrap Chicken Curry Chicken Salad Chicken Stir-Fry

N CC HH
Nutrient Pack 1 cup fresh fruit 1 cup fresh fruit Micro-Factor 1 cup fresh fruit
2 cups water Micro-Factor Micro-Factor Nutrient Pack Micro-Factor

UN
(minimum) Nutrient Pack Nutrient Pack 2 cups water Nutrient Pack

LL U
2 cups water 2 cups water (minimum) 2 cups water
(minimum) (minimum) (minimum)
Steak Fajita Low Carb Turkey Burger Low Carb Mexican Stuffed
Burrito Spaghetti Roasted veggies Shepard's Pie
Peppers
DD II NNNNEERR
1 cup fresh fruit

1 cup fresh fruit 1 cup fresh fruit & sweet potato 1 cup fresh fruit
2 cups water
2 cups water 2 cups water fries 2 cups water
(minimum)
(minimum) (minimum) 2 cups water (minimum)
(minimum)
+2 .5 hours later DESSERT DESSERT DESSERT DESSERT DESSERT
45
CPT FIT FUEL GUIDE
WEEKLY Meal Plan

MY #1 GOAL THIS WEEK: ______________________________________________________________________________
________________________________________________________________________________________________________
DATE: MON TUE WED THU FRI

BREAKFAST

UN
LL U N CC HH

DD II NNNNEERR
+2 .5 hours later DESSERT DESSERT DESSERT DESSERT DESSERT
DAILY WATER INTAKE:

EACH DROP = 1 CUP // 16 CUPS = 1 GALLON // AIM TO FILL EACH DROP, DAILY
CPT FIT FUEL GUIDE
Thank you!
DON'T BE A
STRANGER. WE'RE A
#CPTFITFAM
Reach me here:
@CLAIREPTHOMAS
HI@CLAIREPTHOMAS.COM
WWW.CLAIREPTHOMAS.COM
FROM THE KITCHEN OF
P. Thomas
Claire

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CPT

WHY I LOVE IT!

PHASE 1: WEEKS 1-2 PHASE 3: WEEKS 5-6

PHASE 2: WEEKS 3–4 PHASE 4: WEEKS 7-8

R - Guide 2.0 is the use of supersets. A superset is two exercises performed

1) Box Jumps 6) Burpees

3. PARK BENCH CIRCUIT - Moves: 30 sec sprint, step-ups, incline push-

Perform 1 sprint then 10 reps of each of the other moves on a bench.

Walk on a very steep incline for 2 minutes. After 2 minutes, step off to

5. STATIONARY BIKE INTERVALS

around I prefer to do this workout barefoot. Start at one corner of a

1. Walk for 2 minutes between 3-4 level speed

3. 15 MIN TREADMILL, ROW MACHINE OR BIKE INTERVALS

Beginner: 20 seconds of work, 40 seconds recovery *

4. MIX UP THE MACHINES!

At a steady pace, go forward for 15 minutes

2. JOGGING FOR LISS

Start by jogging at a steady pace carrying a conversation would be easy. Begin

EXERCISE:(click title for video tutorial) SETS/REPS:

DB Chest Flyes + DB Hammer Curls 3x10 + 10

3x10 + 7 low, 7 high,

Decline Push-Ups + Assisted Chin-Ups 3x10 + 10

TUESDAYS | weeks 1-2

CPT FIT CORE GUIDE

EXERCISE: (Click title for video tutorial) SETS/REPS:

Straight Arm Pull-Downs (Regular & Reverse

THURSDAYS | weeks 1-2

CPT FIT CORE GUIDE

EXERCISE: (Click title for video tutorial) SETS/REPS:

DB Step-Ups w/ Shoulder Press +

Leg Curls + Leg Extensions + Plate Front 3x10 + 10 + 10

SATURDAYS & SUNDAYS

EXERCISE: (Click title for video tutorial) SETS/REPS:

Incline DB Press + Incline Bicep Curls 3x12 +12+ *QC

Cable Fly + Rope Curls 3x12 + 12 + *QC

CPT FIT CORE GUIDE

EXERCISE: (Click title for video tutorial) SETS/REPS:

EZ Bar Bent-Over Rows + EZ Bar Skull Crushers 3x12 +12+ *QC

Pull-Ups + Dips (Assisted or unassisted) 3x12 +12+ *QC

Back Extensions + Diamond Tricep Push-Ups 3x12 +12+ *QC

*see page 4 for more details

CPT FIT CORE GUIDE

EXERCISE: (Click title for video tutorial) SETS/REPS:

Single Leg Deadlift to Lunge +

Deep Wide Stance Cable Squat +

CPT FIT CORE GUIDE

EXERCISE: (Click title for video tutorial) REPS/SETS:

2x12 + 7 low, 7 high 7 full +

CPT FIT CORE GUIDE

EXERCISE: (Click title for video tutorial) SETS/REPS:

CPT FIT CORE GUIDE

EXERCISE: (click title for video tutorial) SETS/REPS:

OPTIONAL: Glute Circuit CPT FIT GLUTES GUIDE

*see page 4 for more details

SUNDAYS | weeks 5-6

CPT FIT CORE GUIDE

EXERCISE:(Click link for video tutorial) SETS/REPS:

TUESDAYS | weeks 7-8

CPT FIT CORE GUIDE