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Sunday, January 2, 2011

Challenge Food Plan & Measurements - Week 1

Weigh in: Step on that scale and write it down.

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 of the challenge. Write this info down today and keep in a safe place - like on your fridge!

Reminder: Workout plan previously posted. ~Amanda

WEEK 1 FOOD PLAN - join in with me as you see fit:

DAY 1 - JAN 3rd:
Breakfast - Meal Replacement Shake: Shakeology for me! Choc w/milk and a drop of almond extract.
Snack - 1/2c low fat vanilla yogurt, 1/4t cinnamon and 1 sm apple
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 - Strawberry Protein Shake: water, 2 scoops protein pwdr, 2-3 strawberries, 5-6 ice cubes blended
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 2 - JAN 4th:
Breakfast - Egg-chiladas: 3 egg whites & 1 egg-beaten, 2 Tb cheddar cheese, 2 corn tortillas, 1/4 sliced avocado, 1/4c salsa. Fill tortillas with eggs/ch, avo and salsa.
Snack - Apple and string cheese.
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 raspberries
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 - JAN 5th:
Breakfast - Omelette: 3 egg whites-scrambled, 2 Tbsp chopped green onion, 1/2 roma tomato chopped & a pinch or so of low-fat cheddar cheese.
Snack - Meal Replacement Shake: 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 - 1c cottage cheese w/ 1/2c blueberries;
Dinner - Turkey Goulash: recipe to come!

DAY 4 - JAN 6th:
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 - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
Dinner - Ranch Chicken Salad: recipe to come!

DAY 5 - JAN 7th:
Breakfast - 1/2c egg substitute-scrambled, 1 portion Oat Bran Flakes, Special K, Oatmeal, or Kashi cereal w/ 1/2c skim milk;
Snack - Shakeology - choc w/milk & drop of mint extract
Lunch - Cucumber Salad: recipe to come & 1/2 Turkey Sandw (see above)
Snack - Pina Colada Protein Smoothie: 12oz cold water, 2 scoop protein pwdr, 1/2c unsweet pineapple chunks, 1/4t coconut extract & ice - blend
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 - JAN 8th:
Breakfast - Denver omelette: 3 egg whites, 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 - choc/milk with 1/2 banana
Lunch - Turkey Burger: 3oz cooked grnd turkey, 2 tomato slices, 1 onion slice, 1 tsp mustard, 1 Tbsp ketchup, 3 romaine leaves, 1c alfalfa sprouts;
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 - JAN 9th:
Breakfast - Shakeology - choc w/Mint extract
Snack - 1/2c low fat yogurt w/1Tb peanut btr or a protein bar;
Lunch - Chicken Salad - recipe to come
Snack - 1 sm apple w/pb & 2 slices of turkey
Dinner - Grilled Salmon: 4oz w/squeeze of lemon and olive oil and grill, fresh green beans, brown rice.

*NOTE: Meal Plans & Workouts are suggestions. Please check with your doctor before changing your diet or exercise routine.

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