Chicken Marsala with Braised Broccoli

5oz boneless, skinless chicken breast butterflied
1 tsp Mrs. Dash Italian Seasoning
2 Tbsp chopped onion
1/2c sliced button mushrooms
3 Tbsp marsala wine
1 tsp olive oil
1 tsp dried rosemary
1 c broccoli florets
nonstick cooking spray

Season butterflied chicken breast with Mrs. Dash Italian seasoning. Heat a nonstick skillet sprayed w/nonstick cooking spray over medium heat. Saute chicken breast until cooked thru and golden brown on each side - about 3-4min per side. Remove chicken from pan & add olive oil, onion, mushrooms & rosemary; saute on med-low heat for 3-4min, until mushrooms begin to give off fluid. Add the marsala wine and simmer for 2-3min, until reduced by 1/2. Meanwhile, steam the broccoli for 3-4min.

Amanda's 90-Day MEMORIAL CHALLENGE - WEEK 5 (food & workout plan)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like (ex. if no on cottage cheese...choose a hard-boiled egg instead.) This is just a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 5:
Reminder: You get one day off per week. Mine will be Sundays.

MONDAY - Day 29:
WORKOUT: 1 HR CARDIO
Breakfast - Spanish Omelet - 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt. Also one slice whole wheat toast, lite or no butter.
Snack - Chocolate Mint Protein Shake - 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - SUBWAY SUB DAY! - choose from 6in ham, roast beef, club, turkey breast, veggie delite, turkey and ham. Go wheat bread!
Snack - Raspberry Nutrition Shake - 8oz vanilla yogurt, vanilla protein pwdr, 1/2c fresh or frozen rapsberries, 1 squeeze lime juice, 3 ice cubes and blend.
Dinner - Chicken Fajitas: portion chicken breast grilled or sauteed (marinate in italian dressing with 1t chili powder or other marinade at least 30min prior in fridge. (over night is great!) Saute 1/2 sliced onion, 1/2 green bell pepper, 1/2 red bell pepper until soft. Add cooked chicken to veggies and heat thru. Heat 2 6inch corn or flour tortillas and fill with chicken mixture, adding some salsa if desired.
y!

TUESDAY - DAY 30!!
MEASURE, WEIGHT & PHOTO FIRST! Then email me your info so I can log it in; you keep the photos!
WORKOUT: 1 HR CARDIO; WEIGHTS 15min
Breakfast - Strawberry Banana Nutrition Shake: 12oz water, vanilla protein pwdr, 1 small or 1/2 banana, 6 frozen or fresh strawberries and blend.
Snack - Orange-Vanilla Fruit Dip: 1/2c cottage cheese, 1/2c vanilla yogurt, 1t grated orange peel - blend in processor on high 'til smooth (30sec). Spoon into dip serving bowl and use 7-8 strawberries to dip with!
Lunch - Chicken Salad: 6oz skinless chicken breast -cooked and diced, 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; OR if you are out - Chick-Fil-A Chargrilled Chicken Garden Salad (no dressing).
Snack - Vanilla Protein Smoothie
Dinner - Grilled Fish Soft Tacos: marinate swordfish, tuna or tilapia in the following marinade: 1T olive oil, juice of 3 limes, 4 garlic cloves, 1t cumin. Let marinate 15min at room temp turning once after 7min. While marinating, in mixing bowl, stir together 1 lime's juice, 1 garlic clove, 1t cumin with 1 avocado diced, 1/4 minced red onion, 2 minced jalapenos and 2 T fresh cilantro chopped. Place marinated fish on hot grill and cook 5min, turn and 5min more. Let fish cool on cutting board then slice into strips. Grill 6in whole wheat tortillas on grill until warm on each side. Add lettuce leaves on tortillas, fill with portion of fish and top w/tangy avo salsa, fold and enjoy! 2 tacos = serving.

WEDNESDAY - DAY 31:
WORKOUT: 1 HR WEIGHTS - go heavy!
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!;
Snack - Orange Cow Protein Smoothie: 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend
Lunch - BLT wrap: 3 strips cooked turkey bacon, 1T mayo, 2 romaine lettuce leaves, 3 slices tomato, 1/4c cheddar cheese shredded. Warm 1 8in whole wheat tortilla in microw. Add ingredients listed, wrap and enjoy!
Snack - protein bar of your choice - make sure there is enough PROTEIN in it.
Dinner - Halibut with Black Bean Relish & Greek Salad (recipe to be posted.)

THURSDAY - DAY 32:
WORKOUT: 1 HR WEIGHTS, PILATES OR YOGA
Breakfast - Pina Colada Nutrition Shake: 12oz cold water, vanilla protein pwdr and blend. Add 1/2c pinapple chunks, 1/4t coconut extract and blend. Add 6 ice cubes til smooth and enjoy!
Snack - 2 slices turkey breast, 1 slice swiss cheese, 2 Ry Crisp crackers or the like. Place turkey and cheese on crackers and eat slowly!
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 and enjoy!; OR out...Taco Bell 2 beef or chicken soft taco FRESCO style.
Dinner - Grilled Chicken Tuscan Style: Grill 2 portions chicken breast. While cooking, heat 1T olive oil in large skillet med-low heat. Add 2 diced tomatoes, 2T capers, drained and rinsed. Saute until soft about 10min. Stir in 1/2t Mrs. Dash Tomato-Basil-Garlic seasoning and 1/8c fresh basil, sliced. Saute 2more min. Place portion chicken on 2 plates and top each with half tomato and caper mixture; sprinkle with 1/8c fresh basil - serve!

FRIDAY - DAY 33:
WORKOUT: 1 HR CARDIO - like Cycle, Kickbox, etc.
Breakfast - Eggs and Oats: 1/2c whole-grain oatmeal and 3 egg whites and 1 egg - scrambled.
Snack - Chocolate Nutrition Shake.
Lunch - Turkey Sandwich: 2 slices whole grain bread, 1T mustard, 2 romaine lettuce leaves, 3 slices turkey, 1/2 tomato sliced.
Snack - peanut butter protein bar or another snack you've loved!
Dinner - Chicken Marsala with Braised Broccoli (recipe to be posted)

SATURDAY - DAY 34:
WORKOUT: 1 HR WEIGHTS
Breakfast - Sunny Side Up: 2 whole eggs and 1 egg white - on skillet med heat or poach or baste; one slice whole-grain bread, toasted and 1/2 grapefruit.
Snack - serving of hummus w/1c fresh veggies of your choice and 1 pita cut in wedges for dipping.
Lunch - Turkey Burger: lettuce, tomato, onion, ketchup, mustard.
Snack - small apple and string cheese
Dinner - Lemon Pepper Salmon w/broccoli and brown or wild rice.

SUNDAY - DAY 35:
WORKOUT: DAY OFF!
Breakfast - Chocolate Orange Protein Shake: 1/2c OJ, 1/2c milk or water, 1 scoop chocolate Shakeology or protein powder, ice if needed.
Snack - 1/2c cottage cheese w/3 sliced strawberries
Lunch - Chicken Quesadilla: 4oz skinless chicken breast - season w/taco seasoning & grill or broil, cut into strips. One 6" whole wheat low-carb tortilla, 1/2c diced tomato, 2 romaine lettuce leaves shredded, 1/2c reduced-fat cheddar cheese shredded, 1/4c salsa, cilantro.
Snack - 30 peanuts, 14 walnut halves, 18 cashews or 20 almonds.
Dinner - Chicken Bruschetta: 5oz skinless chicken breast, butterflied, 1 tsp onion powder, 1 tsp chili powder, 1 plum tomato diced, 2 Tbsp basil thinly sliced, 1 tsp garlic minced, 1 tsp olive oil, 2c steamed green beans. Season chicken with powders & grill or broil until done. Make brucshetta - tomatoes, basil and garlic & salt/pepper. Top chicken with bruschetta and serve with steamed green beans.

WATER, WATER, WATER! You are starting a NEW month, so get back on the saddle and prove to yourself that YOU CAN do this! ~Amanda

Amanda's 90-Day Memorial Challenge - WEEK 4 (food & workout plan)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like (ex. if no on cottage cheese...choose a hard-boiled egg instead.) This is just a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 4:
Reminder: You get one day off per week. Mine will be Sundays.

Monday -Day 22:
Workout: 1 HR CARDIO!
Breakfast - Twilight Protein Shake: 1c water, 1c blueberries, 1 scoop Chocolate Shakeology or protein powder.
Snack - 30 Edamame pods (about 1c)
Lunch - Shrimp Stir Fry - 6oz shrimp, rinsed and drained. Heat 1/4Tbsp low sodium soy sauce, 1/2tsp rice vinegar, 2Tbsp chicken broth in saute pan on med heat. Add 1/4tsp minced garlic and 1/4tsp 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 1Tbsp 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

Tuesday - Day 23:
Workout: 40-45min CARDIO & 15-20min WEIGHTS
Breakfast - 3 slices turkey bacon, 4-5 egg whites scrambled with 1.5oz parm cheese grated & 1/2Tbsp fresh chopped basil
Snack - Protein bar (P90X great option & on sale on my site)
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 - 1 kiwi fruit with 1/4c nonfat strawberry or vanilla yogurt for dipping.
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.

Wednesday - DAY 24:
Workout: 1 HR CARDIO - do all low impact with extra INTENSITY!
Breakfast - Peanut Butter Cup Protein Shake: 1/2c almond milk, 3/4c water, 1Tbsp natural almond or peanut butter, 1 scoop chocolate Shakeology or protein pwdr, ice to taste.
Snack - 2 hard-boiled eggs
Lunch - Chef Salad: 3oz turkey chopped, 3oz ham chopped, 1.5oz mozzarella cheese chopped, 1/2 roma tomato chopped, 2c romatine lettuce, 1.4 c artichoke hearts chopped, 1oz avocado diced with 2T ranch or italian dressing
Snack - 1 slice whole grain toast w/pnut bttr
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.

Thursday - DAY 25:
Workout: 1 HR WEIGHTS - think Intensity! Focus on 2-3 muscle groups.
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.
Snack - 4 whole grain crackers, 1 Tbsp cream cheese or hummus, top w/diced tomato
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 - Chocolate Banana Nutter Shake: 1 banana, 1 Tbsp natural peanut butter, 1/2c water, 1/2c 1% or 2% milk, 1 scoop chocolate Shakeology or protein powder.

Friday - DAY 26:
Workout: 45min INTENSE CARDIO w/20min WEIGHTS!
Breakfast -Pick your favorite protein shake OR Guiltless Egg Sandwich: 1 whole wheat english muffin, 2 cooked egg whites, 2 turkey sausage links, 1 slice low-fat cheddar cheese. Toast english muffin; cook sausage as directed; put all together & enjoy!
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.
Snack - Garlic Parmesan Popcorn: 2 cups air-popped popcorn, spray with non-stick butter-flavored spray, top with 1 Tbsp parmesan cheese & 2tsp garlic powder.
Dinner - Salmon, 1-2c zucchini or broccoli, 1c wild rice.

Saturday - DAY 27:
Workout: 30min WEIGHTS / 30min CARDIO
Breakfast - 2 slices turkey bacon, 4 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt/pepper.
Snack - protein bar of choice and water
Lunch - Tuna/Chicken Salad: 6oz tuna or chicken (canned) drained. Add 2oz 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 - Key Lime Dream Shake: 1 c skim milk, 1 Tbsp honey, juice of 1 lime, 1 scoop greenberry Shakeology or vanilla protein powder.
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).

Sunday - DAY 28:
Workout: DAY OFF!
Breakfast - Apple Cinnamon Oatmeal: 2 packets plain oatmeal, 1/2c finely chopped Granny Smith apple, 2 Tbsp chopped walnuts, 2 tsp grnd cinnamon, hot water. Combine ingredients and cook in microwave according to oatmeal pkg directions.
Snack - Pumpkin Pudding: blend 1/2c nonfat greek yogurt, 1/4c canned pumpkin, 2tsp light whipped cream cheese, a pinch of allspice seasoning, & pinch of sweetener.
Lunch - Greek Pita Sandwich: (makes 4 servings) 3 4oz boneless chicken breasts, 1 Tbsp garlic salt, 1 Tbsp blk pper, 4 6in whole wheat pita breads cut in 1/2, 2 tomatoes sliced, 8 Tbsp crumbled feta cheese, 8 Tbsp hummus, 3 leaves romaine lettuce. Spray nonstick spray on chicken, sprinkle w/garlic & pepper. Grill chicken. Dice in 1" cubes. Spread hummus on inside of each pita half, then fill pocket w/remaining ingredients.
Snack - 1 & 1/2 c of cherries or 1 small apple
Dinner - Chicken Cacciatore (family meal, makes 6 servings): 6 4-oz chicken breasts, 4 med zucchini cut in 1" pieces, 1 med onion cut into wedges, 26oz tomato sauce, 12oz box rotini pasta. Place first 3 ingredients in slow cooker. Pour in sauce. Cook 8hrs on low or 4hrs on high. Prepare pasta as directed. Serve 1c chicken mixture over 1c pasta.

Enjoy your week!! REMINDER - next week is 30day mark and photos, weigh-in & measurements!!!
~Amanda

Happy Birthday SHAKEOLOGY!

See why so many people are loving this protein shake! It's my favorite by far and I've tried a lot!! ~Amanda

Bret's Crock Pot Chili

Simple Family Meal!

1 lb lean ground turkey
1/2c diced tomatoes
8 oz whole kernel corn, canned
1/2 onion, diced
2 cloves carlic
8 oz black beans, canned
8 oz pinto, chili or kidney beans, canned
1 Tbsp tomato paste
1 pkg Lawry's Chili Seasoning
4 oz low-fat shredded cheddar cheese (optional)

Brown turkey. Drain & discard fat. Place all ingredients expect cheese into a slow cooker. Cook for 4 hours on low or 2 hours on high. Top with 1 oz cheese if desired. Makes 4 servings.

Nutrition Info per Serving (with cheese) - Calories: 386, Protein: 36g, Carbs: 33g, Total Fat: 13g, Fiber: 8.5g
Nutrition Info per Serving (w/o cheese) - Calories: 338, Protein: 29g, Carbs: 33g, Total Fat: 11g, Fiber: 8.5g

Watch Bret do make it here:

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 3 (food & fitness guide)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like (ex. if no on cottage cheese...choose a hard-boiled egg instead.) This is just a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 3:
Reminder: You get one day off per week. Mine will be Sundays.

DAY 15:
WORKOUT: 1 HR CARDIO (work your INTENSITY harder)
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 - Protein Shake: 1/2c water, 1/2c OJ, 1/4c vanilla yogurt, 1/2 banana, 1 scoop Chocolate Shakeology (or other protein powder) - blend. Add ice to taste if desired.
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: to find recipe, search my blog! =)

DAY 16:
WORKOUT: 30min SCULPT & 1 HR CARDIO (put it in high gear!)
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 - Chocolate Mint Protein Shake: 1/2c water, 1/2c milk, 1 tsp mint extract, 1 scoop choc protein or shakeology.
Snack - 2 oz soy nuts OR protein bar
Dinner - Ranch Chicken Salad: to find the recipe, search my blog! =)

DAY 17:
WORKOUT: 1 HR CARDIO (pure INTENSITY!)
Breakfast - 1 portion Oat Bran Flakes, Special K, or Kashi cereal w/ 1/2c skim milk;
Snack - Orange Sunrise Protein Shake: 1/2c OJ, 1/2c water, 1 scoop Greenberry Shakeology or vanilla protein shake.
Lunch - Cucumber Salad: cucumbers, tomatoes, red onion, bell peppers & small serving of feta or mozzarella cheese. Lite oil/vinegar. Optional add 3oz chicken breast on side or 2-3 slices turkey deli meat.
Snack - Banana Split Protein Shake: 1/2 banana, 2 fresh pineapple rings, 2 large strawberries, 1 cup water, 1 scoop Chocolate Shakeology or protein mix.
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:
WORKOUT: 1 HR SCULPT (focus on 2-4 body parts!)
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 - Cranberry Chiller Shake: 1/2c unsweetened cranberry juice, 1/2c water, 1 scoop Greenberry Shakeology or vanilla protein powder.
Lunch - Turkey Sandwich (as made previous days)
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: to find recipe, search my blog! =)

DAY 19:
WORKOUT: 1 HR CARDIO (go hard, focus on using your muscles!)
Breakfast - PB & J Chocolate Protein Shake: 1c water, 1/2c strawberries, 1 Tbsp natural PB, 1 scoop Chocolate Shakeology or protein powder.
Snack - 1/2c low fat cottage cheese, 1/8t cinnamon and 1 sm apple or protein bar;
Lunch - Hummus Veggie-wich: 2Tbsp hummus on 2 slices whole wheat bread (toasted if desired), 1/4 avocado mashed, 1/2 cucumber, sliced, 1 cup alfalfa sprouts, 1 slice low-fat Swiss cheese. Mixed Green Salad: 1/2c mixed greens, 1/2 med diced tomato, 1/2c diced cucumber, 1/2 Tbsp balsamic vinegar.
Snack - 1-2 hard boiled eggs
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:
WORKOUT: 30min Body Weight Workout - ie: push-ups, sit ups, pull ups, leg lifts, plank, etc.; 30min CARDIO (kill it!)
Breakfast - Chocolate Almond Chiller Shake: 1/2c water, 1/2c milk, 1 tsp almond extract, 1 scoop Chocolate Shakeology or protein powder.
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 - 25 grapes (any color)
Dinner - Boneless, skinless chicken breast, broccoli steamed, sweet potato baked..use butter buds and chives or salsa.

DAY 21:
WORKOUT: DAY OFF!
Breakfast - Very Berry Squeeze Shake: 1/2c strawberries, 1/2c raspberries, 1/2c OJ, 1/2c water & 1 scoop Greenberry Shakeology or vanilla protein shake.
Snack - 12 almonds
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 - 4 dark hershey's kisses dipped in 1Tbl all-natural.
Dinner - Bret's Crock-Pot Chili: see new blog post for ingredients & plan!

Have a fabulously healthy week!!
~Amanda

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 2 (food & workout guide)

Please check with your doctor/dietician before starting a new fitness regimen/diet. ~Amanda

*Suggested Meal Plan: Replace foods that you don't like with similar foods you do like (ex. if no on cottage cheese...choose a hard-boiled egg instead.) This is just a guide.

Also, an EXCELLENT meal replacement shake that I HIGHLY RECOMMEND: Shakeology. I drink one everyday!! Check it out - recipes too on my site: www.tinyurl.com/Shakeology2011 NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 2:
Reminder: You get one day off per week. Mine will be Sundays.

DAY 8:
WORKOUT: 1 HR CARDIO
Breakfast - Meal Replacement PB Shake: Shakeology for me! Choc w/milk, 1 Tbl PB, ice.
Snack - 1 mozzarella string cheese w/ 1/2 sliced bell pepper
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 lg celery stalk w/pb
Dinner - Chicken Bruschetta: 5oz chicken breast, 1 tsp onion powder, 1 tsp chili powder, 1 plum tomato diced, 2 Tb fresh basil sliced, 1 t minced garlic, 1 t olive oil, 2 cups steamed green beans. Season chicken w/onion & chili powder and grill/broil 4-5min/side. Make bruschetta - combine tomatoes, basil & garlic with salt&pepper. Top chicken w/bruschetta & serve along side fresh green beans.

DAY 9:
WORKOUT: 45min-1 HR CARDIO & 15-30min WEIGHTS
Breakfast - Omelette: 3 egg whites, 1 cup fresh spinach leaves, 1 cup diced tomatoes, 1/4c mozzarella cheese, 1/2 whole wheat english muffin/toasted. 2
Snack - apple w/1Tb peanut butter
Lunch - MR Shake: Shakeology - choc, w/4 fresh strawberries
Snack - 1/2c cottage cheese and 1/2c fresh raspberries
Dinner - Grilled Salmon: 4oz w/squeeze of lemon/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 10:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc scoop & 1/2c milk, 1/2c oj.
Snack - 2 deviled eggs or hard-boiled
Lunch - chicken quesadilla: 4oz chicken breast, 6" ww tortilla, 1/2c diced tomoato, 2 romaine lettuce leaves shredded, 1/4c ched cheese, 1/4c salsa, taco seasoning to taste, cilantro.
Snack - 1/2 of 6" whole wheat low carb tortilla with 1/2 turkey dog & 1 tsp mustard.
Dinner - BBQ Chicken w/steamed broccoli: 5oz chicken breast w/bbq grilled, 1 cup broccoli.

DAY 11:
WORKOUT: 1 HR SCULPT/WEIGHTS
Breakfast - Veggie Scramble: 1/2 zucchini diced, 1/4 red or green bell pepper diced, 3-4 chopped broccoli forets, 1/4c red onion chopped, 1 egg & 3 egg whites, 1 oz grated parm cheese.
Snack - 4 cucumber slices w/2 Tsp cream cheese
Lunch - Meal Replacement Shake: Shakeology - Choc w/milk & 1Tb Peanut Butter
Snack - 2 oz almonds
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 12:
WORKOUT: 1 HR CARDIO
Breakfast - MR Shake: Shakeology - choc w/milk & drop of mint extract.
Snack - 1/2 6" ww tortilla, 2Tb marinara sauce, 1/2 oz mozz. cheese, 1 Tb fresh basil = pizza margarita
Lunch - Chicken Salad: 3 cups torn romaine leaves, 4oz cooked chicken breast, 1.5 Tbsp olive oil/balsamic vinegar mix.
Snack - Turkey roll up: 1/2 6" ww tortilla, 1/2Tb lite mayo, 1/2Tb diced celery, 1/2 Tb diced red onions, 1oz turkey.
Dinner - Steak or Chicken Fajitas: include 1/2 red, yellow, green bell peppers, 1/4 red onion, 1 6" ww tortilla, 1 plum tomato, 1/2 cucumber, lime juice, seasonings: garlic powder, cumin, salt & pepper. Optional 1/4 cup salsa.

DAY 13:
WORKOUT: 45min-1 HR CARDIO & 13-30min WEIGHTS
Breakfast - Cottage cheese parfait: 3/4c low fat cottage cheese, 1/2c fresh strawberries & 2 Tbsp chopped walnuts.
Snack - MR Shake: 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.
Snack - 20 almonds
Dinner - Halibut grilled or broiled, black bean relish: 1/4c black beans, 2T red onions diced, 2 T lemon juice, 1 T minced cilantro, 1t dried cumin. Greek Salad: 2c torn romaine lettuce, 1/2 sliced cucumber, 2 T red-fat crumbled feta cheese, 3 cherry tomatoes halved, 2T lemon juice.

DAY 14:
WORKOUT: DAY OFF!
Breakfast - MR Shake: Shakeology - choc, w/milk & 2 drops almond extract.
Snack - 30 peanuts
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 - 4 dark hershey's kisses dipped in 1Tbl all-natural.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini.