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Friday, January 21, 2011


Here's my list for WEEK 3...follow along as you see fit.
Workouts listed in previous post.

DAY 15 - JAN 17:
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/Meal Replacement shake -your choice
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 - JAN 18:
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/Meal Replacement Shake - your choice
Snack - 2 oz soy nuts OR protein bar
Dinner - Ranch Chicken Salad

DAY 17 - JAN 19:
Breakfast - 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk
Snack - Shakeology/Meal Replacement Shake - be creative!
Lunch - Cucumber Salad
Snack - 2 slices of deli turkey wrapped in romaine lettuce
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 - JAN 20:
Breakfast - denver omelette: 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 - Choc Shakeology - 2 drops almond extract
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 - JAN 21:
Breakfast - Choc Shakeology - 1/2c OJ, 1/2c milk
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar.
Lunch - Chicken Salad
Snack - Mini Choc Mint Shakeology: 2 drops mint extract
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 - JAN 22:
Breakfast - Choc Shakeology - add 1/2 banana & 2tsp natural PB
Snack - 1 small apple or 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 - celery and 1T pb
Dinner - Boneless, skinless chicken breast, broccoli steamed, sweet potato baked..use butter buds and chives or salsa.

DAY 21 - JAN 23:
Breakfast - MR Shake: Shakeology - choc, w/milk & 1/2 banana, 1/2tsp cinnamon, & 1 tsp maple syrup.
Snack - 30 almonds
Lunch - Chicken Pita Pizza - see last week for recipe or be creative!
Snack - 4 dark hershey's kisses dipped in 1 Tbl all-natural PB.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini; 1/2c brown rice.

You can join Beachbody FREE and login your workouts daily (like I do) to be in daily drawings for prizes! 3 people I know have won!! - just create a login

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