Search This Blog

Tuesday, March 10, 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

Here is Week 2:
Note: if March 8th is your day off, this is for March 9th.

The first 10 days is pretty much Turbo Jam's "10 Day Kick Start" program. I have lost inches with this twice!

DAY 7: Breakfast - burrito; 3 egg whites and 1 egg -scrambled, 1 small whole wheat or low carb tortilla-warm, 1/4 pinto or blk beans, 2 Tbsp salsa.; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinich, chopped onion, cucumber, 1 Tbsp italian drsg; Snack - 1/2 cup cottage cheese, 1 sliced tomato; Dinner - 4 oz lean broiled pork chop, 1/2 apple.

DAY 8: Breakfast - omelet; 5 egg whites-beaten, 1/2oz parm chs, 1 med chop tomato; Snack - 20 almonds (plain); Lunch - 4oz Salmon, salad: 1/4c chopped onion, 1/2c arugula, 1c romaine shredded, 1 Tbsp Italian drsg; Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend; Dinner - Chicken (4oz) - baked or broiled, 1 c steamed peas and carrots.

DAY 9: Breakfast - 1c cottage cheese w/ 1/2c raspberries; Snack - Protein Smoothie - 1/2c mango, 1 scoop protein powder, 1/2cup plain low-fat yogurt, 1/2c water or ice as needed and blend; Lunch - Chicken Curry - 2oz chicken breast chopped, 1/4c cooked brown rice, 1/2c raw cauliflower, 1/4c chickpeas, 1/4 clove garlic, 1 oz tomato paste, 3/4c low sodium chicken broth, 1/2 Tbsp curry powder...simmer broth, add curry, tom paste, and veg. Cover w/lid and cook til tender. Add chicken and heat thru. Serve over rice.; Snack - 2 celery stalks and 1 Tbsp peanut butter; Dinner - Hawaiian Chicken Kebabs - 3oz chicken breast(baked or broiled), 1/2c onion, 3 strips yellow pepper, 1/4 c pineapple, 1/2c cherry tomatoes, 1/2oz vinegar, 1 Tbsp olive oil. Thread chicken, pineap and veg onto skewers and drizzle with vinegar and oil. Cook on grill.

DAY 10: Breakfast - omelet - 5 egg whites and 1 egg-beaten, 1c raw broccoli chopped, 1/2oz feta cheese crumbled; Snack - 3 celery stalks and 1 Tbsp pnut btr; Lunch - Turkey Burger - 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts; Snack - 1c plain nonfat yogurt, 1 kiwi sliced, 1 Tbsp flaxseeds (optional); Dinner - Chicken Pita - 2oz chicken breast sliced, 1/2c onion chopped, 1/2c shredded swiss or mozz cheese, 1/2c tomato sauce, 1 sm low-fat whole wheat pita. Heat sauce, add onion, cover pan and cook til tender. Place chicken in pita, pour sauce over and top w/cheese.

DAY 11: Breakfast - Protein Shake: 8oz vanilla yogurt or milk, 1 scoop protein pwdr, 1/2c raspberries, a squeeze lime juice, & ice and blend; Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple; Lunch - Turkey Sandwich - 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread; Snack - Very Cherry Shake: 12oz cold water, 2 scoops protein pwdr, 1/3c frozen cherries, 5-6 ice cubes and blend; Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)

DAY 12: Breakfast - egg-chiladas - 3 egg whites and 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Cooking spray on skillet med heat. Scramble eggs 2 min, add cheese and stir til melted. heat tortillas in microwave 15sec. Fill tortillas with eggs/ch, avo and salsa. Snack - Apple and string cheese. Lunch - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend; Snack - 1/2c cottage cheese and 1/2c fresh raspberries; Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 smaill zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven! EXERCISE: 1 HR SCULPT

If you want to, check your measurements just for fun after day 10! Tell me if you have results already!

No comments: