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Saturday, January 22, 2011


This IS week 4 so AFTER this week - WEIGH IN, PHOTO & MEASUREMENTS on Monday, JAN 31st... and report your info!

Here's my list for WEEK 4...follow along as you see fit.
Workouts listed in previous post.

DAY 22 - JAN 24:
Breakfast - Shakeology of your choice
Snack - Protein bar and tall glass of water!
Lunch - Shrimp Stir Fry: 60z shrimp, rinsed/drained. Heat 1/4T low sodium soy sauce, 1/2t rice vinegar, 2T chicken broth in saute pan on med heat. Add 1/4t minced garlic and 1/4t minced ginger and saute til tender. Add 1/2c red onion wedges, 1/2c broccoli florets, 1.25c snow peas, 1.5c mushrooms halved, 1/4c yellow bell pepper cubed and 1/4c water chestnuts (drained) to the pan and saute, adding more chicken broth as nec. Add shrimp when veggies are 1/2 cooked & saute until veggies are tender & shrimp opaque. Also get 1T sesame seeds & 1oz cashews
Snack - 1 string cheese
Dinner - 6oz chicken breast, 1/2c green beans, 1/2 baked potato or 1 small one - mash & add butter buds

DAY 23 - JAN 25:
Breakfast - 3 slices turkey bacon, 4-5 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil
Snack - P90X Protein bar or other
Lunch - Chicken Salad: 6oz skinless chicken breast -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 - 2 oz Soy Nuts or protein smoothie
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.

DAY 24 - JAN 26:
Breakfast - Shakeology of your choice
Snack - 2 boiled eggs/salt&pepper
Lunch - Chef Salad: 3oz turkey chopped, 3oz ham chopped, 1.5oz mozzarella cheese chopped, 1/2 roma tomato chopped, 2 cups romatine lettuce chopped, 1.4 c hearts of palm chopped, 1oz avocado diced with 2T ranch or italian dressing
Snack - Small Shakeology
Dinner - Grilled Salmon w/lemon, 1 yam/sweet potato baked at 450 for 45min, saute 4oz mushrooms in lg skillet 3min then add 1 5oz bag baby spinach leaves and cook 3 more minutes.

DAY 25 - JAN 27:
Breakfast - Chocolate Oatmeal! - In a bowl, combine 1/3c uncooked whole-grain oats (non-instant) with 1/2c water, 1 scoop chocolate protein powder (24gr protein). Microwave high until oats cooked - about 2min. Stir in 1T natural peanut butter and a bit of sugar substitute to taste. Pour 1/2c skim milk over. ~by Bill Phillip's book - Eating For Life.
Snack - 2 boiled eggs and 1 small orange
Lunch - Turkey Burger: combine 6oz grnd turkey, 1.5T sourd bread crumbs, 3T low-fat buttermilk, 2t green onion minced, 2t parsley chopped, 1/4t dijon mustard, 1 dash Worcestershire sauce and black pepper to taste. Grill about 7 min each side.
Snack - 1/2 cantaloupe with 1c cottage cheese
Dinner - Shakeology of choice

DAY 26 - JAN 28:
Breakfast - Choc Shakeology with berries
Snack - 1/3c hummus with veggies for dipping
Lunch - Fired Up Chicken Pita: 1 serving chicken breast cooked and cubed. In mixing bowl combine chicken, 1/2 cucumber diced, 1/2 roma tomato diced, 1 slice red onion chopped, ground red pepper to taste, 1T plain yogurt and hot pepper sauce to taste. Spoon into whole wheat pita. (Eating For Life)
Snack - Small Shakeology or protein bar
Dinner - Salmon, steamed or grilled zucchini or broccoli, wild rice.

DAY 27 - JAN 29:
Breakfast - 2 slices turkey bacon, 4 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt/pepper.
Snack - protein bar and water
Lunch - Tuna/Chicken Salad: 6oz tuna or chicken (canned) drained. Add 2/4oz mayo - mix thru then add squeeze of lemon, 1T shredded carrots, 1T chopped celery, 1T chopped green onion and 1t celery seeds - mix well.
Snack - Choc Shakeology, almond extract, 4-5 strawberries.
Dinner - Chicken Kabobs: 6oz chicken breast in 1" squares, green and red bell peppers chunked, mushrooms and red onion --thread alternating pieces on skewers and lightl brush with olive oil and sprinkle with Chicken seasoning. Grill 5min, turn and grill 5min or until done. Serve with 1c wild rice and one kabob (about 4 chicken pieces).

DAY 28 - JAN 30:
Day off!
You can eat the same as any of these previous days, and you can take measurements & weight & photos today or tomorrow!!

DAY 29 - JAN 31:
DAY TO REPORT!!!! Post your info on the Facebook Group page!!! =)

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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