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Sunday, April 10, 2011

Amanda's 90-Day MEMORIAL CHALLENGE - WEEK 7 (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. This is 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.
There are many options for fast food places if you are on the go this week. If you are home though, refer to last week's meal plan to make something fresh!

WORKOUT: 1 HR CARDIO - go for a run, speed walk, take a class!
Breakfast - 1cup oatmeal w/8oz skim milk, 1Tb protein powder and 1/2oz raisins
Snack - Chocolate CinnaMonkey Shake: 3/4c milk, 1/4c water, 1/2 to 1 whole banana, 1/4t cinnamon, 1 scoop chocolate Shakeology or protein shake and 6 ice cubes - blend!
Lunch - Grilled Chicken Burrito: grilled or baked chicken breast. 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 - 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.

WORKOUT: 1 HR WEIGHTS - Upper Body: use heavy weights until you burn out, then med weight, etc.
Breakfast - 1 whole wheat bagel w/8oz cottage cheese and 1 med orange.
Snack - Chocolate Peanut Butter Smoothie - 12oz cold water, 2 scoops choc protein pwdr or Shakeology, 1Tb natural pb and 6 ice cubes - blend!
Lunch - On the go? Hardee's Jr. Hamburger (no cheese!) -280cal or Charboiled Chicken Salad-To-Go - 330cal, or Charbroiled BBQ Chicken Sandwich -370cal.
Snack - Protein Shake or bar of your choice.
Dinner - 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!

WORKOUT: 1 HR CARDIO - Stairmaster, elliptical, or take a class - give it your all!!
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 as needed and blend
Lunch - On the go? Taco Bell chicken soft taco -190cal. Have 2! Try them Fresca style - no cheese!!
Snack - Protein bar: make sure it has enough protein and not loaded with sugar! Mine? P90X Chocolate, Peanut Butter Chocolate or Mocha!
Dinner - 9oz chicken breast, 3Tb bbq or other sauce; 2c mushroom, zucchini and onion saute; 6oz grated parmesan cheese; and 1c brown rice.

Breakfast - Chocolate Covered Strawberries Protein Shake: 1/2c water, 1/2c milk, 4-6 fresh strawberries, 1 scoop Chocolate Shakeology or protein powder, ice if wanted and blend. Opt 1/2t vanilla or almond extract.
Snack - 2 boiled eggs and one orange
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.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c asparagus, 1 med baked potato, 3c salad greens and 3T dressing.

WORKOUT: 1 HR CARDIO - do a mix - 15min run, 15min cycle, 15min elliptical, 15min walk. Or try a combo class.
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie - 1/2c water, 1/2c pineapple juice, 1/2t coconut extract, 1 scoop Greenberry Shakeology or vanilla protein shake.
Lunch - On the go? McDonald's Fruit and yogurt -160cal; Subway - Turkey Breast Salad, no dressing - 120cal, so you can add an apple with that!
Snack - 1 sm apple and 1 string cheese or Very Cherry Protein Shake
Dinner - BBQ Chicken Pita Pizza - whole-wheat pita, 2 Tbl BBQ sauce, 1 portion cooked chickn cubed, diced red onion, cilantro, 1/4c mozzarella cheese, sprinkle of smoked gouda cheese. Bake at 425 on baking sheet for 10-12min or cheese is melted. Slice and enjoy!

WORKOUT: 1 HR SCULPT or CARDIO - your choice!
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Blackberry Protein Smoothie: 12oz cold water, 1 scoop Greenberry or Chocolate Shakeology or protein pwdr, 2Tb frozen OJ concentrate, 10 frozen blackberries and 3 ice cubes - blend!
Lunch - On the go? Wendy's Jr. Hamburger -280cal, or plain baked potato - 160cal (or add broccoli, diced turkey and maybe some salsa!
Snack - 1Tblsp peanut butter w/celery sticks and 1oz dried fruit.
Dinner - Teriyaki Chicken with small serving mashed potatoes (no gravy) or brown rice and snow peas or edamame.

WORKOUT: Day off!
Breakfast - Chocolate Orange Protein Shake: 1/2c OJ, 1/2c milk, 1 scoop Chocolate Shakeology or protein shake and blend!
Snack - 2 boiled eggs
Lunch - Chef Salad: 3oz turkey chopped, 3oz ham chopped, 1.5oz mozzarella cheese chopped, 1/2 roma tomato chopped, 2 cups romatine lettuce chopped, 1.4 c hearts of palm chopped, 1oz avocado diced with 2T ranch or italian dressing
Snack - 15 almonds
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.

***WATER, WATER, WATER! SLEEP - GO TO BED at least 30min earlier this week! And write in a JOURNAL!

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