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Sunday, April 26, 2009


Just loved this picture - I could eat it right now!

Okay, not so bad for me this past week, but we only have 32 days to do better! Even if you have gained a few pounds...NOW is the time to pull a REDO and start over! ARE YOU READY?

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 9:
Notes: If April 26th is your day off, this is for April 27th and on.

Breakfast - SMOOTHIE - 8oz yogurt, 1/2c berries, protein powder- vanilla, ice and 1/2c skim milk - blend well.
Snack - 2 boiled eggs; 1 slice peanut butter toast.
Lunch - Veggie burger - whole grain bun (no mayo); side salad - 2c greens and 2T dressing.
Snack - 1oz almonds, string cheese.
Dinner - 6oz chicken, 1/2 baked yam, 1c green beans & 1/4 mango.
EXERCISE: 1 HR CARDIO - HIP HOP HUSTLE at Kerr Y 10:35am! or 30min SCULPT/30min CARDIO - Tone Up gym 6:05pm w/me!

Breakfast - 1 whole grain waffle, 1Tb peanut butter, 8oz skim milk, 1 med banana.
Snack - Protein bar
Lunch - Tuna or Chicken Salad (as noted in previous menus)
Snack - 1 oz Pita chips w/4Tb Hummus and 6 carrot sticks.
Dinner - 6oz Halibut, 2T pesto sauce, 1c brown rice, 2c steamed spinich; 1c rapsberries.
EXERCISE: 1 HR SCULPT - 10:30am Muscle Class at YMCA Factory!

Breakfast - 1 whole wheat english muffin - add 1.5oz cheese and tomato. Place in toaster oven til cheese melts.
Snack - Banana Protein Shake - 1 scoop vanilla protein powder, 1/2c cold water or milk and 1/2 banana.
Lunch - 2 Chicken soft tacos - chicken, onion, cilantro, tomato.
Snack - 3c lite popcorn, 4oz frozen yogurt - lite!
Dinner - 6oz grilled flank steak, 2Tb steak sauce, 1 med baked potato, 1c onion, zucchini and stewed tomatoes - sauteed; 1 med nectarine.
EXERCISE: 1 HR CARDIO - 9:30am CYCLE at Factory YMCA!

Breakfast - 1/2c low fat granola, 8oz plain yogurt, 1c sliced strawberries
Snack - Choc PB Protein Shake - choc protein powder, milk, 1Tb pbutter, ice.
Lunch - Stuffed Baked Potato - when potato is cooked, scoop out insides and put in small bowl, reserving skin. Add spinach, 1/2c broccoli, 1T green onions, 1.5oz cheddar cheese, salt and pepper. Mix in and mash. Fill potato skin with mixture and bake 10 more min, til cheese melts.
Snack - 1/2 cantaloupe with 1c cottage cheese.
Dinner - Shrimp Stir Fry -6oz shrimp, 1c brown rice, 1c veg of choice, soy sauce to taste.
EXERCISE: 1 HR CARDIO - TURBO KICK 6pm at BodyWorks! New Choreography - Round 36!

Breakfast - Oatmeal Pancakes - see this week's "Menu Mondays" for directions.
Snack - Strawberry Protein Shake.
Lunch - Vegetarian Tostada - 1 lg whole wheat tortilla grilled or baked til crisp. (in oven 350 for few min); 1c fat free refried beans - heated. Add beans to tortilla, then add 1/4c diced tomato, 2T diced red onion, 1c shredded lettuce, 2T sour cream, 2T salsa.
Snack - 8oz fruit sorbet; 12 mini rice cakes
Dinner - 6oz chicken, 2T bbq sauce, 1c baked beans, 2c salad greens w/2T dressing.
EXERCISE: 1 HR SCULPT - MUSCLE w/me at Factory Y 10:30am!

Breakfast - 1 slice whole wheat toast, 2t jam. 8oz cottage cheese, 1c pineapple chunks.
Snack - Protein Shake of your choice.
Lunch - Subway day - 6inch ham, roast beef, turkey breast, subway club or veggie delite.
Snack - 1 med fresh fruit; 1Tb peanut butter w/celery sticks.
Dinner - Salmon, 1c broccoli, 1c brown rice or wild rice; 1c grapes.
EXERCISE: 1 HR SCULPT or CYCLE again w/me Kerr Y 7:45am!

***WATER, WATER, WATER! Most important to get these workouts in and to not cheat on the eating!

1 comment:

Darcey said...

Thanks for the food menus!You are right the picture of fruit looks so yummy!