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Thursday, April 9, 2009


IF SPRING BREAK WAS AN EATING DISASTER - OOPS!! - Don't worry, just get back to losing the weight and inches that you intended to! NO MORE EXCUSES - We are just about 1/2 way now, so step it back up!

For some (like me), this week is your Spring/Easter Break. Watch out and think that once you start eating the sweets you might not stop! So avoid them at all costs! A moment on the lips, FOREVER ON THE HIPS!

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 7:
Notes: If April 12th is your day off, this is for April 13th and on.
Another ENERGY BOOST WEEK! There are many options for fast food places if you are on the go this week. If you are home though, refer to last week's meal plan to make something fresh!

Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Cafe Latte Shake - 12oz cold water, 2 scoops cafe latte flavored protein mix (by Shaklee called Cinch) - if do not have then 2 scoops vanilla protein powder w/2t instant coffee. Then add 1/4t cinnamon and 6 ice cubes - blend!
Lunch - Grilled Chicken Burrito - grilled or baked chicken breast serving; place in warm whole wheat tortilla w/1/2c chopped tomatoes, 2T cilantro, 2Tb chop red onion, 1/2c shredded iceberg or romaine lettuce, 1/8 avocado and 1T sour cream.
Snack - 8oz cottage cheese or 1oz lowfat cheese w/6 whole wheat crackers
Dinner - Soy or Turkey Burger patty, mozzarella cheese 1.5oz; 1 baked potato (med size); 2.5 cups salad greens w/cucumber and tomatoes - 2Tb dressing (keep it light); 1/2c fresh berries.
EXERCISE: 1 HR CARDIO - go for a run or speed walk!

Breakfast - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Snack - Chocolate Peanut Butter Smoothie - 12oz cold water, 2 scoops choc protein pwdr, 1Tb natural pb and 6 ice cubes - blend!
Lunch - On the go? Hardee's Jr. Hamburger (no cheese!) -280cal or Charboiled Chicken Salad-To-Go - 330cal, or Charbroiled BBQ Chicken Sandwich -370cal.
Snack - Protein Shake or bar of your choice.
Dinner - Shrimp pasta pomodoro - boil 1 serving whole wheat pasta; in skillet, saute 1T chopped garlic in 1T olive oil until browned. Add 2Tb chicken broth and 1/2c peeled, diced tomatoes - simmer 5-10min 'til tender. Drain pasta. Add 9oz med uncooked shrimp to pan and cook until opaque. Add 2Tb chopped basil leaves and toss shrimp mixture to cooked pasta - enjoy!
EXERCISE: 1 HR WEIGHTS - use heavy weights until you burn out, then med weight, etc.

Breakfast - Whole wheat muffin with 3 egg whites and 1 egg scrambled; 8oz nonfat yogurt w/1.5c sliced strawberries.
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 - On the go? Taco Bell chicken soft taco -190cal. Have 2! Try them fresca style!!
Snack - Protein bar - make sure it has enough protein and not loaded with sugar!
Dinner - 9oz chicken breast, 3Tb bbq or other sauce; 2c mushroom, zucchini and onion saute; 6oz grated parmesan cheese; and 1c brown rice.
EXERCISE: 1 HR CARDIO - Stairmaster, elliptical, or a class.

Breakfast - Strawberry Protein Shake.
Snack - 2 boiled eggs and one orange
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Non-fat fruit flavored yogurt.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.

Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie
Lunch - On the go? McDonald's Hamburger - 260cal, Fruit and yogurt -160cal; Subway - Turkey Breast Salad - no dressing - 120cal, so you can add an apple with that!
Snack - 1 sm apple and 1 string cheese or Very Cherry Protein Shake
Dinner - BBQ Chicken Pita Pizza - whole-wheat pita, 2 Tbl BBQ sauce, 1 portion cooked chickn cubed, diced red onion, cilantro, 1/4c mozzarella cheese, sprinkle of smoked gouda cheese. Bake at 425 on baking sheet for 10-12min or cheese is melted. Slice and enjoy!
EXERCISE: 1 HR CARDIO - do a mix - 15min run, 15min cycle, 15min elliptical, 15min walk. Or try a combo class.

Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Blackberry Protein Smoothie - 12oz cold water, 2 scoops vanilla protein, 2Tb frozen OJ concentrate, 10 frozen blackberries and 3 ice cubes - blend!
Lunch - on the go? Wendy's Jr. Hamburger -280cal, or plain baked potato - 160cal (or add broccoli, diced turkey and maybe some salsa!
Snack - 1Tb peanut butter w/celery sticks and 1oz dried fruit.
Dinner - Chicken Pomodoro (see previous Menu Mondays) or Teriyaki Chicken with small serving mashed potatoes (no gravy) or brown rice and snow peas or edammame.
EXERCISE: 1 HR SCULPT or CARDIO - your choice!

***WATER, WATER, WATER! SLEEP - GO TO BED at least 30min earlier this week! And write in a JOURNAL!

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