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Sunday, March 1, 2009


Suggested Meal Plans*
*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda

**Replace what you need to with foods you like (ie. if no on cottage cheese...what else is protein?) Again, this is just a guide. For Exercise, go to the gym or do a home workout or take it outside!

IMPORTANT: If you are doing P90X or ChaLEAN Extreme, etc...follow their routine guidelines and food suggestions!

Here is Week 1:
Note: if March 1st is your day off, start Day 1 on March 2nd. If your days off are Saturdays, then follow this and Day 7 is off.

This is pretty much Turbo Jam's "10 Day Slim Down" program to start us off. I have lost inches with this twice!

DAY 1: Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!); Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste; Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb.; Dinner - Stir Fry - 4 oz chicken breast - skinless, 1/4c brown rice, snow peas, onion, soy sauce.

DAY 2: Breakfast - 3 egg whites, 1 cup broccoli; Snack - Protein Smoothie - same as day 1 - add ice this time.; Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts; Snack - cottage cheese; Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).

DAY 3: Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet); Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries; Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing; Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend; Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.

DAY 4: Breakfast - 1 c cottage cheese w 1/2 c raspberries; Snack - 1 pear w/4 slices colby or mozzarella cheese; Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado; Snack - protein smoothie - same as day 3; Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.

DAY 5: 4 egg whites - scrambled w/3 slices turkey; Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.; Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.; Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.; Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.

DAY 6: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.; Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.; Lunch - Turkey Hummus sandw or pita, 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.; Snack - smoothie - 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend; Dinner - 4 oz grilled Ahi Tuna or Salmon, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, salad - add lemon or lime to it!

YOU CAN DO IT!!! Happy first week! And send me your measurements!

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