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.
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.
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.)
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.
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.
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.
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.
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.