So I didn't post my Week 1 food guide since I knew it was the holiday week & most people wouldn't follow it anyway! =) But here is the one I'll be doing for this week:WEEK 2!!
Weigh in: Step on that scale and write it down if you didn't do it last week.
Measure: R & L biceps, chest, waist (around largest belly area), hips (around hips/glutes area), R & L thights (largest area).
Be honest: You will measure again on the last day. Write this info down today and keep in a safe place!
*NOTE: Meal Plans & Workouts are suggestions. Please check with your doctor before changing your diet or exercise routine.
Thanks!
~Amanda
Follow along with me or as you see fit:
DAY 1 - July 5:
WORKOUT: 1 HR CARDIO
Breakfast - 2 eggs, toast, water
Snack - 1/2c low fat vanilla yogurt, 1/4t cinnamon and 1 sm apple
Lunch - Grilled Chicken Salad: chicken, 2 tomato slices, romaine leaves, red onion, peppers.
Snack - Choc Protein Shake: water, 2 scoops protein pwdr.
Dinner - Grilled Chicken - 4oz w/squeeze of lemon, small salad, brown rice.
DAY 2 - July 6:
WORKOUT: 1 HR SCULPT
Breakfast - Spanish Eggs: 3 egg whites & 1 egg-beaten, 1/4 sliced avocado, 1/4c salsa.
Snack - Apple and 1 Tbsp PB.
Lunch - Blackberry Smoothie: 12oz water, 2 scoops protein pwdr, 2 Tbsp frozen OJ concentrate, 10 fzn blackberries, 3 ice cubes - blend
Snack - 1/2c cottage cheese and 1/2c fresh pinapple
Dinner - Chicken Pita Pizza - whole wheat pita, 1/4c lowfat pizza sauce, 3oz chicken cooked and cubed, 1/4 red bell pepper sliced, 1/4 yellow bell pepper sliced, 1/4 small zucchini sliced, 1/4c lowfat mozzarella cheese shredded. At 425 bake 10-12min...even in toaster oven!
DAY 3 - July 7:
WORKOUT: 1 HR CARDIO
Breakfast - Denver Omelette: 3 egg whites-scrambled, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & 1 slice ham chopped.
Snack - Shakeology - choc w/milk & 2-3 strawberries
Lunch - Turkey Sandwich: 3 slices turkey, 3 tomato slices, 1 onion slice, 1 tsp dijon or reg mustard, 2 romaine leaves, 1 slice whole grain bread
Snack - 1/2c vanilla yogurt w/ 1/2c strawberries;
Dinner - to come
DAY 4 - July 8:
WORKOUT: 1 HR CARDIO
Breakfast - 1c oatmeal w/water
Snack - 1 sm apple & 1 string cheese or protein bar;
Lunch - Choc Shakeology w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
Dinner - to come
DAY 5 - July 9:
WORKOUT: 1 HR SCULPT
Breakfast - 3 eggs scrambled (1 yolk), 1 slice wheat toast
Snack - 4 slices turkey deli meat
Lunch - Choc Shakeology w/milk & drop of mint extract
Snack - 1/2c vanilla yogurt w/1tsp grape jam
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 6 - July 10:
WORKOUT: 1 HR CARDIO
Breakfast - choc Shakeology w/milk & 1/2 banana
Snack - 4 slices of turkey meat
Lunch - Turkey Sandwich: 3 slices turkey, 2 tomato slices, 1 tsp mustard, 2 romaine leaves, 1 slice wheat bread
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 - YUM;
Dinner - Spaghetti and Turkey Meatballs
DAY 7 - July 11:
WORKOUT: DAY OFF!
Breakfast - Choc Shakeology w/Almond extract
Snack - 1/2c low fat yogurt w/1Tb peanut btr or a protein bar;
Lunch - Turkey Sandwich: 3 slices turkey, 2 tomato slices, 1 tsp mustard, 2 romaine leaves, 1 slice wheat bread
Snack - 1 sm apple w/1Tbsp PB
Dinner - Grilled Salmon: 4oz w/squeeze of lemon and olive oil and grill, fresh green beans, brown rice.
Enjoy! And get after it!
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