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Thursday, April 21, 2011

AMANDA'S 90-Day MEMORIAL CHALLENGE - WEEK 8 (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.
For some (like me), this week is your Spring/Easter Break. Watch out and think that once you start eating the sweets, you might not stop! So avoid them at all costs! A moment on the lips, FOREVER ON THE HIPS!

Here is Week 8:
Notes: If April 17th is your day off, this is for April 18th - 24th.

WORKOUT: 1 HR SCULPT - all against your own body weight! push ups, sit ups, pull ups, etc.
Breakfast - Berry Banana Shake: 1 scoop Greenberry Shakeology or vanilla protein pwdr, 1 cup skim milk, 1/2c berries, 1/2 banana, 1/2c ice - blend well.
Snack - Protein bar of choice (I love P90X bars) and tall glass of water!
Lunch - Shrimp Stir Fry: 6oz shrimp, rinsed and drained. Heat 1/4T low-sodium soy sauce, 1/2t rice vinegar, 2T chicken broth in saute pan on med heat. Add 1/4t minced garlic and 1/4t 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 necessary. Add shrimp when veggies are halfway cooked and saute until veggies are tender and shrimp opaque. Also get 1T sesame seeds and 1oz cashews.
Snack - 1 string cheese and apple
Dinner - 6oz turkey meat, 1/2c green beans, 1/2 baked potato or 1 small one - mash inside and add butter buds; 2 Tb gravy if needed.

WORKOUT: 1 HR CARDIO - Hip Hop Hustle for me!
Breakfast - 3 slices turkey bacon, 5 egg whites scrambled with 1.5oz parm cheese grated and 1/2T fresh chopped basil
Snack - Chocolate Almond Shake: 1/2 scoop chocolate Shakeology, 1/2c 2% milk, 1/2c water, 1/2-1t almond extract.
Lunch - Chicken Salad: 6oz skinless chicken breast -cooked and diced, 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 - 2 oz Soy Nuts or protein smoothie of your choice
Dinner - 6oz Halibut, 2T pesto sauce, 1c wild rice, 1/2c steamed or grilled zucchini.

WORKOUT: 1 HR CARDIO - Turbo Kick for me & adding sculpt!
Breakfast - 2 soy sausage patties cooked as directed, 1 whole wheat english muffin - add 1.5oz cheese and toast in toaster oven til cheese melts. Place sausage in the middle and enjoy!
Snack - Protein Smoothie of your choice (1/2)
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 - turkey jerky, 1oz.
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.

WORKOUT: 1 HR SCULPT - go heavy!
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 and enjoy!
Snack - 2 boiled eggs and 1 small orange
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 - Tuna Steak Sandwich: marinate 6oz tuna steak with lemon, let sit for 15min refridgerated. Remove and sprinkle both sides with blackened redfish seasoning. Cook in skillet high heat for 2 min. Turn steaks to low and cover with foil and cook 5-7 more min. Place steaks on whole wheat rolls with lettuce and tomato.

WORKOUT: 1 HR CARDIO - Turbo Kick for me!
Breakfast - Mint Chocolate Protein Shake: 8oz cold water, 2 scoops chocolate protein pwdr, 1/8t mint extract & 5 ice cubes - blend.
Snack - 1/3c hummus with veggie of choice 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 and enjoy!
Snack -2 hard-boiled eggs
Dinner - 1/2c miso soup w/Asian Beef Stir Fry (search "Menu Mondays" on this blog for recipe.)

Breakfast - 2 slices turkey bacon, 5 egg whites scrambled w/2T skim milk. Add 1.5oz mozzarella cheese and salt and pepper to taste;
Snack - protein bar and water
Lunch - Tuna or Chicken Salad: 6oz tuna or chicken (canned) drained. Add 2/4oz mayo - mix thru then add squeeze of lemon, 1T shredded carrots, 1T chopped celery, 1T chopped green onion and 1t celery seeds - mix well and enjoy;
Snack - 8oz cottage cheese or protein shake of your choice;
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).

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 hard-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 - Your choice!!

***WATER, WATER, WATER! SLEEP - GO TO BED by 10:30pm this week! And write your thoughts each day in a JOURNAL!

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