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 6:
This is ENERGY BOOSTER WEEK!
Reminder: You get one day off per week. Mine will be Sundays.
MONDAY - Day 36:
WORKOUT: 1 HR CARDIO - choose a hard class or video!
Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Maple Buttercup Protein Shake: 1Tbsp almond butter, 1c skim milk, 1 tsp maple syrup, 1 scoop Choc Shakeology or choc protein pwdr.
Lunch - Shrimp Pasta Pomodoro: boil 1 serving whole wheat pasta; in skillet, saute 1T chopped garlic in 1T olive oil until browned. Add 2Tb chicken broth and 1/2c peeled, diced tomatoes - simmer 5-10min 'til tender. Drain pasta. Add 9oz med uncooked shrimp to pan and cook until opaque. Add 2Tb chopped basil leaves and toss shrimp mixture to cooked pasta - enjoy!
Snack - 8oz cottage cheese or 1oz lowfat cheese w/6 whole wheat crackers
Dinner - Soy or Turkey Burger patty, mozzarella cheese 1.5oz; 1 baked potato (med size); 2.5 cups salad greens w/cucumber and tomatoes - 2Tb dressing (keep it light); 1/2c fresh berries.
TUESDAY - DAY 37
WORKOUT: 1 HR CARDIO; WEIGHTS 15min
Breakfast - Yogo Berry Protein Shake: 1c strawberries, 1/2c plain nonfat yogurt, 1Tbsp honey, 1c skim milk, 1 scoop Greenberry Shakeology or vanilla protein powder.
Snack - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Lunch - Grilled Chicken Burrito - grilled or baked chicken breast serving; place in warm whole wheat tortilla w/1/2c chopped tomatoes, 2T cilantro, 2Tb chop red onion, 1/2c shredded iceberg or romaine lettuce, 1/8 avocado and 1T sour cream.
Snack - 4Tb hummus w/carrot sticks
Dinner - Grilled Fish Soft Tacos (from last week) OR 9oz Halibut, 1 artichoke and 1 cup berries.
WEDNESDAY - DAY 38:
WORKOUT: 1 HR CARDIO - cycle, box, ultimate conditioning...
Breakfast - Whole wheat muffin with 3 egg whites and 1 egg scrambled; 8oz nonfat yogurt w/1.5c sliced strawberries.
Snack - Orange Cow Protein Smoothie: 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice -blend.
Lunch - Tuna/Chicken Roll Up: whole wheat tortilla, 1/4c bean sprouts and diced tomatoes, w/tuna or chicken salad.
Snack - 3c lite popcorn and 1.5oz string cheese
Dinner - 9oz chicken breast, 3Tb bbq or other sauce; 2c mushroom, zucchini and onion saute; 6oz grated parmesan cheese; and 1c brown rice.
THURSDAY - DAY 39:
WORKOUT: 1 HR WEIGHTS, PILATES OR YOGA
Breakfast - Banana Sunshine Protein Shake: 1 banana, 1/2c OJ, 1/2c water or milk, 1 scoop Greenberry Shakeology or vanilla protein powder.
Snack - Protein bar (Love P90X or Cinch bars)
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Non-fat fruit flavored yogurt - single serving.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.
FRIDAY - DAY 40:
WORKOUT: 1 HR CARDIO - like Cycle, Kickbox, dance, etc.
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Protein bar (Love P90X bars - mocha, yogurt, choc or pb)
Lunch - Chicken Pita - 1 whole wheat pita and pile in: 1 serving cooked chicken breast chopped (9oz), 1.5oz feta cheese, 1/4c chopped tomato, 2Tb chopped red onion, 1/4c chopped cucumber and a squeeze of lemon over top.
Snack - 1oz turkey jerky, 2oz soy nuts
Dinner - Ahi Tuna or Salmon Salad - grill tuna 2-4min each side and slice portion sizes. Put 3c arugula leaves on plate and sprinkle w/2T soybeans and 1/4c water chestnuts (canned kind/drained). Add 1/2c papaya cubed and then the ahi tuna. Garnish with 1t sesame seeds and 3T lime-soy vinaigrette. And 1 whole grain roll. Lime-Soy Vinaigrette: in a blender, combine 1c rice vinegar, 1/2c soy sauce, 1/2c fresh lime juice, 4t dark sesame oil, 2t lemon zest, 2t fresh minced ginger, 4 cloves minced garlic - process til smooth.
SATURDAY - DAY 41:
WORKOUT: 1 HR WEIGHTS
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Pina Banana Protein Shake: 1/2 banana, 1/2c pineapple juice, 1/2c water, 1 scoop Choc Shakeology or choc protein pwdr.
Lunch - SUBWAY DAY - 6" sub (same list as last week)
Snack - 1Tb peanut butter w/celery sticks and 1oz dried fruit.
Dinner - 9oz Filet mignon, 3Tb pear/peppercorn sauce, 1c porobello mushrooms and 1c wild rice. Pear & Peppercorn sauce: small saucepan blend 1c OJ and 1Tb flour - bring to boil, simmer til reduced to 3/4c. Add 2 med pears, 1Tb dijon mustard, 1t crushed peppercorns and 1/4t ground nutmeg and continue cooking until blended and thickened (few min).
SUNDAY - DAY 42:
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 vanilla yogurt w/3 sliced strawberries & tsp sliced almonds
Lunch - Turkey Wrap: Top 6" whole wheat tortilla with 1/2 avo sliced, 1/2 cucumber sliced, 3 romaine lettuce shredded/chopped, 1 tomato sliced/diced, 3 oz turkey slices. Drizzle 1 Tbsp ranch drsg. Pepperoncinis optional. Calories: 351, Protein: 23g, Carbs: 36g
Snack - 1 sm baked sweet potato topped with dash of nutmeg and 1 tsp honey. Calories: 83, Protein: 1, Carbs: 20g
Dinner - Chicken Parmesan w/Italian Greens (recipe to come!)
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