So how did your first 30 days go?
Monday, March 30th - retake your MEASUREMENTS, WEIGHT and a PHOTO! Email me your info so I can log it in; you keep the photo.
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 5:
Note: If March 29th is your day off, this is for March 30th.
MEASURE, WEIGHT & PHOTO FIRST!
Breakfast - Spanish Omelet - 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt. Also one slice whole wheat toast, lite or no butter.
Snack - Chocolate Mint Protein Shake - 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - SUBWAY SUB DAY! - choose from 6in ham, roast beef, club, turkey breast, veggie delite, turkey and ham. Go wheat bread!
Snack - Raspberry Nutrition Shake - 8oz vanilla yogurt, vanilla protein pwdr, 1/2c fresh or frozen rapsberries, 1 squeeze lime juice, 3 ice cubes and blend.
Dinner - Cajun Chicken - see this week's "MENU MONDAYS" for recipe!
EXERCISE: 1 HR CARDIO - 2nd month...increase intensity!
Breakfast - Strawberry Banana Nutrition Shake - 12oz water, vanilla protein pwdr, 1 small or 1/2 banana, 6 frozen or fresh strawberries and blend.
Snack - Orange-Vanilla Fruit Dip - 1/2c cottage cheese, 1/2c vanilla yogurt, 1t grated orange peel - blend in processor on high 'til smooth (30sec). Spoon into dip serving bowl and use 7-8 strawberries to dip with!
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; OR if you are out - Chick-Fil-A Chargrilled Chicken Garden Salad (no dressing).
Snack - Vanilla Protein Smoothie
Dinner - Grilled Fish Soft Tacos - marinate swordfish, tuna or tilapia in the following marinade: 1T olive oil, juice of 3 limes, 4 garlic cloves, 1t cumin. Let marinate 15min at room temp turning once after 7min. While marinating, in mixing bowl, stir together 1 lime's juice, 1 garlic clove, 1t cumin with 1 avocado diced, 1/4 minced red onion, 2 minced jalapenos and 2 T fresh cilantro chopped. Place marinated fish on hot grill and cook 5min, turn and 5min more. Let fish cool on cutting board then slice into strips. Grill 6in whole wheat tortillas on grill until warm on each side. Add lettuce leaves on tortillas, fill with portion of fish and top w/tangy avo salsa, fold and enjoy! 2 tacos = serving.
EXERCISE: 1 HR WEIGHTS, YOGA or PILATES
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 - Orange Cow Protein Smoothie - 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend
Lunch - BLT wrap - 3 strips cooked turkey bacon, 1T mayo, 2 romaine lettuce leaves, 3 slices tomato, 1/4c cheddar cheese shredded. Warm 1 8in whole wheat tortilla in microw. Add ingredients listed, wrap and enjoy!
Snack - protein bar of your choice - make sure there is enough PROTEIN in it.
Dinner - American Turkey Goulash - see previous "Monday Menu" for recipe.
EXERCISE: 1 HR CARDIO!
Breakfast - Pina Colada Nutrition Shake - 12oz cold water, vanilla protein pwdr and blend. Add 1/2c pinapple chunks, 1/4t coconut extract and blend. Add 6 ice cubes til smooth and enjoy!
Snack - 2 slices turkey breast, 1 slice swiss cheese, 2 Ry Crisp crackers or the like. Place turkey and cheese on crackers and eat slowly!
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!; OR out...Taco Bell 2 beef or chicken soft taco FRESCO style.
Dinner - Grilled Chicken Tuscan Style - Grill 2 portions chicken breast. While cooking, heat 1T olive oil in large skillet med-low heat. Add 2 diced tomatoes, 2T capers, drained and rinsed. Saute until soft about 10min. Stir in 1/2t Mrs. Dash Tomato-Basil-Garlic seasoning and 1/8c fresh basil, sliced. Saute 2more min. Place portion chicken on 2 plates and top each with half tomato and caper mixture; sprinkle with 1/8c fresh basil - serve!
EXERCISE: 1 HR SCULPT, PILATES or YOGA
Breakfast - Eggs and Oats - 1/2c whole-grain oatmeal and 3 egg whites and 1 egg - scrambled.
Snack - Chocolate Nutrition Shake.
Lunch - Turkey Sandwich - 2 slices whole grain bread, 1T mustard, 2 romaine lettuce leaves, 3 slices turkey, 1/2 tomato sliced.
Snack - peanut butter protein bar
Dinner - Chicken Fajitas - portion chicken breast grilled or sauteed (marinate in italian dressing with 1t chili powder or other marinade at least 30min prior in fridge. (over night is great!) Saute 1/2 sliced onion, 1/2 green bell pepper, 1/2 red bell pepper until soft. Add cooked chicken to veggies and heat thru. Heat 2 6inch corn or flour tortillas and fill with chicken mixture, adding some salsa if desired.
EXERCISE: 1 HR CARDIO
Breakfast - Sunny Side Up - 2 whole eggs and 1 egg white - on skillet med heat or poach or baste; one slice whole-grain bread, toasted and 1/2 grapefruit.
Snack - serving of hummus w/1c fresh veggies of your choice and 1 pita cut in wedges for dipping.
Lunch - Turkey Burger - lettuce, tomato, onion, ketchup, mustard.
Snack - small apple and string cheese
Dinner - Lemon Pepper Salmon w/broccoli and brown or wild rice.
EXERCISE: 1 HR SCULPT
WATER, WATER, WATER! You are starting a NEW month, so get back on the saddle and prove to yourself that YOU CAN do this!