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 3:
Note: if March 15th is your day off, this is for March 16th.
**When I list something that says "see previous Menu Mondays" - the months are in the right hand column. Click on the month and scroll down until you find it.
Breakfast - Mushroom Omelet; 6 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese. Saute veggies over med heat. Add eggs and cook, sprinkle w/cheese, fold omelet and cook until eggs set and cheese melted.;
Snack - Protein Smoothie - 1 cup strawb, 1 scoop protein powder, 1 cup skim milk or water and blend;
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 - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash - see previous "Menu Mondays" in Feb for recipe!
EXERCISE: 1 HR CARDIO - work harder this week!
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Chocolate Peanut Butter Smoothie - see previous "Menu Mondays" in Jan for recipe;
Snack - 2 oz soy nuts or protein bar;
Dinner - Ranch Chicken Salad - see previous "Menu Mondays" in Feb for recipe.
EXERCISE: 1 HR CARDIO
Breakfast - 1/2c egg substitute - cook scrambled, 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Cucumber Salad - see "Menu Mondays" in Feb for recipe & 1/2 Turkey Sandw (see above);
Snack - Pina Colada Protein Smoothie - 12oz cold water, 2 scoop protein pwdr, 1/2c unsweet pineapple chunks, 1/4t coconut extract & ice - blend;
Dinner - Sloppy Joes - Cook 1 lb grnd Turkey, 1/4t pepper, 1/2 chopped red onion med heat til no pink, add 1 8oz can tomato sauce, 1/2c organic ketchup, 1/4c bbq sauce, 1t chili pwdr and simmer 10min on low heat - will thicken. Place on wheat bun top w/romaine lettuce leaf.
EXERCISE: 1 HR SCULPT - increase weight!
Breakfast - denver omelet - 3 egg whites and 1 egg-beaten, 1/4c lean ham diced, 1/4 green bell pepper, 1/4 red bell pepper, slice of onion, 2Tbl ched cheese, one slice whole wheat toast;
Snack - Raspberry Protein Shake - see "Menu Mondays" in Feb for recipe;
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 - Bananas Foster - slice 1 banana and cook in skillet med heat (non-stick spray) about 1 min, add 2Tb maple syrup to skillet and stir to coat banana slices - cook 45sec, 1/2c cottage cheese on place - heat 20sec in microw - top with maple-glazed bananas - YUM;
Dinner - Spaghetti and Turkey Meatballs - see THIS WEEK's "Menu Mondays" for recipe.
EXERCISE: 1 HR CARDIO
Breakfast - Chocolate Mint Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t peppermint extract & 5 ice cubes - blend;
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad - see previous "Menu Mondays" in March for recipe;
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.)
EXERCISE: 1 HR CARDIO
Breakfast - Fortified French Toast - see previous "Menu Mondays" in March for recipe;
Snack - 2 whole eggs boiled and 1 small orange;
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven!
Snack - Blackberry Smoothie - 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend;
Dinner - 2 portions filet mignon (1/2 lb, 2in thick) broil in oven 3in from heat 4min, turn filets and cook 3more min for rare, 5 more for med and 7 more for well. 1/2 lb broccoli boiled. 2 sweet potatoes baked or 2 small russet potatoes baked...use butter buds and chives or salsa.
EXERCISE: 1 HR SCULPT
Enjoy! And get after it!