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Saturday, March 19, 2011

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: NOTE: If you are doing a specific fitness program like P90X or Turbo Fire, etc - follow their routine guidelines and food suggestions! =)

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!!!

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