Search This Blog

Sunday, April 18, 2010

Memorial Day Challenge - Week 3

Here's my list for the week:

DAY 15 - APR 19:
Breakfast - Mushroom Omelette: 4 egg whites -scrambled, 3/4c sliced mushrooms, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Shakeology
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon/mustard, 2 romaine leaves, 1 slice whole grain bread;
Snack - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash

DAY 16 - APR 20:
Breakfast - 1/2c whole-grain oats w/skim milk, 3 egg whites & 1 egg scrambled;
Snack - 1 sm apple & 1 string cheese OR protein bar;
Lunch - Shakeology
Snack - 2 oz soy nuts OR protein bar
Dinner - Ranch Chicken Salad

DAY 17 - APR 21:
Breakfast - 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Shakeology
Lunch - Cucumber Salad
Snack - Shakeology
Dinner - Sloppy Joes - Cook 1 lb grnd Turkey, 1/4t pepper, 1/2 chopped red onion med heat til no pink, add 1 8oz can tomato sauce, 1/2c organic ketchup, 1/4c bbq sauce, 1t chili pwdr and simmer 10min on low heat - will thicken. Place on wheat bun top w/romaine lettuce leaf.

DAY 18 - APR 22:
Breakfast - denver omelet - 3 egg whites and 1 egg-beaten, 1/4c lean ham diced, 1/4 green bell pepper, 1/4 red bell pepper, slice of onion, 2Tbl ched cheese, one slice whole wheat toast;
Snack - Shakeology
Lunch - Turkey Sandwich
Snack - Bananas Foster - slice 1 banana and cook in skillet med heat (non-stick spray) about 1 min, add 2Tb maple syrup to skillet and stir to coat banana slices - cook 45sec, 1/2c cottage cheese on place - heat 20sec in microw - top with maple-glazed bananas
Dinner - Spaghetti and Turkey Meatballs

DAY 19 - APR 23:
Breakfast - Shakeology
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Chicken Salad
Snack - Small Shakeology
Dinner - Grilled Salmon - 4oz w/squeeze of lemon and olive oil and grill, baked yam (450degree oven on baking sheet for 45min), saute 1/2 bag baby spinich leaves and 4oz mushrooms (use cooking spray on large skillet and saute mushrooms for 3 min then add spinich and saute 3 more min.)

DAY 20 - APR 24:
WORKOUT: 30min Body Weight - ie: push-ups, sit ups, pull ups, leg lifts, plank, etc.; 30min CARDIO
Breakfast - Shakeology
Snack - 1 small banana
Lunch - Chicken Pita Pizza - 1 whole wheat pita, 1/4c pizza sauce, 1 portion cooked and cubed chicken breast, 1/4 sliced red bell pepper, 1/4 sliced yellow bell pepper, 1/4 sliced small zucchini, 1/4c red-fat mozzarella cheese shredded - top pita and bake at 425 10-12min. Use your toaster oven.
Snack - Small Shakeology
Dinner - Boneless, skinless chicken breast, broccoli steamed, sweet potato baked..use butter buds and chives or salsa.

DAY 21 - APR 25:
day off!

*Note: I am NOT a certified nutritionist - just a fitness enthusiast! Please check with your doctor before changing your diet or exercise routine. Thanks! ~Amanda

No comments: