This IS week 4 so after this is a WEIGH IN, PHOTO & MEASUREMENTS on Monday, March 30th!
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. =) ~Amanda
Here is Week 4:
Note: if March 22nd is your day off, this is for March 23rd.
Breakfast - Protein Shake - 1 cup skim milk, 1/2c berries, 1/2 banana, 1/2c ice - blend well.
Snack - Protein bar and tall glass of water or 2!
Lunch - Shrimp Stir Fry - 60z shrimp, rinsed and drained. Heat 1/4T low sodium soy sauce, 1/2t rice vinegar, 2T chicken broth in saute pan on med heat. Add 1/4t minced garlic and 1/4t minced ginger and saute til tender. Add 1/2c red onion wedges, 1/2c broccoli florets, 1.25c snow peas, 1.5c mushrooms halved, 1/4c yellow bell pepper cubed and 1/4c water chestnuts (drained) to the pan and saute, adding more chicken broth as necessary. Add shrimp when veggies are halfway cooked and saute until veggies are tender and shrimp opaque. Also get 1T sesame seeds and 1oz cashews;
Snack - 1 string cheese;
Dinner - 6oz turkey meat, 1/2c green beans, 1/2 baked potato or 1 small one - mash inside and add butter buds; 2 Tb gravy if needed.
EXERCISE: 1 HR CARDIO - work harder this week!
Breakfast - 3 slices turkey bacon, 5 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil;
Snack - Protein bar - pick a yummy flavor - HIGH protein;
Lunch - Chicken Salad - 6oz skinless chicken breast -cooked and diced, combine with 2T mayo, 3/4 dijon mustard, 2T green onions diced, pepper to taste, 1/8 dill (optional), 1/4c celery diced. Combine and chill 15min. Add 2 leaves of chopped romaine as option;
Snack - 2 oz Soy Nuts or protein smoothie of your choice;
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.
EXERCISE: 1 HR CARDIO
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!;
Snack - Protein Smoothie - 1 scoop vanilla or chocolate protein powder, 1/2c cold water or milk and add ice as needed and blend;
Lunch - Chef Salad - 3oz turkey chopped, 3oz ham chopped, 1.5oz mozzarella cheese chopped, 1/2 roma tomato chopped, 2 cups romatine lettuce chopped, 1.4 c hearts of palm chopped, 1oz avocado diced with 2T ranch or italian dressing;
Snack - turkey jerky - 1oz;
Dinner - Grilled Salmon w/lemon, 1 yam/sweet potato baked at 450 for 45min, saute 4oz mushrooms in lg skillet 3min then add 1 5oz bag baby spinach leaves and cook 3 more minutes.
EXERCISE: 1 HR SCULPT - increase weight!
Breakfast - Chocolate Oatmeal! - In a bowl, combine 1/3c uncooked whole-grain oats (non-instant) with 1/2c water, 1 scoop chocolate protein powder (24gr protein). Microwave high until oats cooked - about 2min. Stir in 1T natural peanut butter and a bit of sugar substitute to taste. Pour 1/2c skim milk over and enjoy!
Snack - 2 boiled eggs and 1 small orange;
Lunch - Turkey Burger - combine 6oz grnd turkey, 1.5T sourd bread crumbs, 3T low-fat buttermilk, 2t green onion minced, 2t parsley chopped, 1/4t dijon mustard, 1 dash Worcestershire sauce and black pepper to taste. Grill about 7 min each side;
Snack - 1/2 cantaloupe with 1c cottage cheese;
Dinner - Tuna Steak Sandwich - marinate 60z tuna steak with lemon, let sit for 15min refridgerated. Remove and sprinkle both sides with blackened redfish seasoning. Cook in skillet high heat for 2 min. Turn steaks to low and cover with foil and cook 5-7 more min. Place steaks on whole wheat rolls with lettuce and tomato.
EXERCISE: 1 HR CARDIO
Breakfast - Chocolate Almond Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t almond extract & 5 ice cubes - blend;
Snack - 1/3c hummus with veggie of choice for dipping;
Lunch - Fired Up Chicken Pita - 1 serving chicken breast cooked and cubed. In mixing bowl combine chicken, 1/2 cucumber diced, 1/2 roma tomato diced, 1 slice red onion chopped, ground red pepper to taste, 1T plain yogurt and hot pepper sauce to taste. Spoon into whole wheat pita and enjoy!;
Snack - turkey jerky;
Dinner - 1/2c miso soup w/Asian Beef Stir Fry (see NEW "Menu Mondays" this week for directions.)
EXERCISE: 1 HR CARDIO
Breakfast - 2 slices turkey bacon, 5 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt and pepper to taste;
Snack - protein bar and water;
Lunch - Tuna or Chicken Salad - 6oz tuna or chicken (canned) drained. Add 2/4oz mayo - mix thru then add squeeze of lemon, 1T shredded carrots, 1T chopped celery, 1T chopped green onion and 1t celery seeds - mix well and enjoy;
Snack - 8oz cottage cheese or protein shake of your choice;
Dinner - Chicken Kabobs - 6oz chicken breast in 1" squares, green and red bell peppers chunked, mushrooms and red onion --thread alternating pieces on skewers and lightl brush with olive oil and sprinkle with Chicken seasoning. Grill 5min, turn and grill 5min or until done. Serve with 1c wild rice and one kabob (about 4 chicken pieces).
EXERCISE: 1 HR SCULPT
Drink that water! Be strong this week! NO CHEATING - WANT to lose THAT WEIGHT and INCHES!