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.
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! =)
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! =)
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.
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! =)
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.)
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.
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!!