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 11: (days 71-77)
Notes: If May 10th (MOTHER'S DAY) is your day off, this is for May 11th thru May 16th.
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.
Snack - Chocolate Mint Protein Shake - 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - Chick-Fil-A Chargrilled Chicken Garden Salad - very little dressing OR pick a lunch from a previous week.
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 week 5 "MENU MONDAYS" for recipe!
EXERCISE: 45min Cardio, 30min weights (upper body focus) and stretching! Join me at the Y 10:35am HHH or at Tone Up 6pm Sculpt/Cardio.
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.
Snack - Vanilla Protein Smoothie - add a drop of ALMOND extract for a change!
Dinner - Grilled Fish (or Chicken) 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: 30min HARD CORE WEIGHTS (lower body focus, include abs); 20-30min Power Walk.
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 - lots of protein - check the label.
Dinner - American Turkey Goulash - see previous "Monday Menu" for recipe.
EXERCISE: 60min CARDIO! - Join me for CYCLE at the Factory Y 9:30am.
Breakfast - Chocolate, Strawberry or Vanilla Protein Shake.
Snack - 8oz nonfat plain yogurt.
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Protein bar.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c broccoli, 1 med baked potato or yam, 3c salad greens w/tomatoes and 3T dressing.
EXERCISE: 30 min HARD CORE WEIGHTS (upper body focus and core muscles); 20-30min WALK or BIKE.
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie
Lunch - Chicken Pita - 1 whole wheat pita and pile in: 1 serving cooked chicken breast chopped (9oz), 1.5oz feta cheese, 1/4c chopped tomato, 2Tb chopped red onion, 1/4c chopped cucumber and a squeeze of lemon over top.
Snack - 1oz turkey jerky, 2oz soy nuts
Dinner - Ahi Tuna (or Salmon or Chicken) Salad - grill tuna 2-4min each side and slice portion sizes. Put 3c arugula leaves on plate and sprinkle w/2T soybeans and 1/4c water chestnuts (canned kind/drained). Add 1/2c papaya cubed and then the ahi tuna. Garnish with 1t sesame seeds and 3T lime-soy vinaigrette. And 1 whole grain roll. Lime-Soy Vinaigrette: in a blender, combine 1c rice vinegar, 1/2c soy sauce, 1/2c fresh lime juice, 4t dark sesame oil, 2t lemon zest, 2t fresh minced ginger, 4 cloves minced garlic - process til smooth.
EXERCISE: 45min CARDIO - KILL IT! with 15min stretch/abs!
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Protein bar or Protein Nutrition Shake of choice.
Lunch - SUBWAY DAY - 6" sub (ham, turkey or veggie)
Snack - 1Tb peanut butter w/celery sticks and 1oz dried fruit.
Dinner - 9oz Filet mignon, 3Tb pear/peppercorn sauce, 1c porobello mushrooms and 1c wild rice. Pear & Peppercorn sauce: small saucepan blend 1c OJ and 1Tb flour - bring to boil, simmer til reduced to 3/4c. Add 2 med pears, 1Tb dijon mustard, 1t crushed peppercorns and 1/4t ground nutmeg and continue cooking until blended and thickened (few min). OR find a previous dinner you enjoyed!
EXERCISE: 30min HARD CORE WEIGHTS - lower body focus with abs; 20-30min walk/run.
***WATER, WATER, WATER! It's getting HOTTER and you can't get enough WATER! Write down every time you finish a glass. See how many you get down in a day! Also make sure you are getting enough SLEEP!