AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 9 (food & workout guide)

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: 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 9:
Reminder:You get one day off per week. Mine will be Sundays.
Time to burn off those sweet treats!


Here is Week 9:
Notes: If April 24th is your day off, this is for April 25th - May 1st. THURS IS DAY 60!

MONDAY - DAY 57:
WORKOUT: 1 HR CARDIO
Breakfast - SMOOTHIE: 8oz yogurt, 1/2c berries, protein powder- vanilla/choc/greenberry, ice and 1/2c skim milk - blend well.
Snack - 2 boiled eggs; 1 slice peanut butter toast.
Lunch - Veggie burger: whole grain bun (no mayo); side salad - 2c greens and 2T dressing.
Snack - 1oz almonds, string cheese.
Dinner - 6oz chicken, 1/2 baked yam, 1c green beans & 1/4 mango.

TUESDAY - DAY 58:
WORKOUT: 1 HR CARDIO - Hip Hop Hustle for me!
Breakfast - 1 whole grain waffle, 1Tb peanut butter, 8oz skim milk, 1 med banana.
Snack - Protein bar of choice
Lunch - Tuna or Chicken Salad (as noted in previous menus)
Snack - 1 oz Pita chips w/4Tb Hummus and 6 carrot sticks.
Dinner - 6oz Halibut, 2T pesto sauce, 1c brown rice, 2c steamed spinach

WEDNESDAY - DAY 59:
WORKOUT: 1 HR CARDIO - Turbo Kick for me & adding sculpt!
Breakfast - 1 whole wheat english muffin - add 1.5oz cheese and tomato. Place in toaster oven til cheese melts.
Snack - Banana Protein Shake: 1 scoop vanilla protein powder, 1/2c cold water or milk and 1/2 banana.
Lunch - 2 Chicken soft tacos: chicken, onion, cilantro, tomato.
Snack - 3c lite popcorn, 4oz frozen yogurt - lite!
Dinner - 6oz grilled flank steak, 2Tb steak sauce, 1 med baked potato, 1c onion, zucchini and stewed tomatoes - sauteed; 1 med nectarine.

THURSDAY - DAY 60:
MEASURE, WEIGHT & PHOTO FIRST! Then email me your info so I can log it in; you keep the photos!
WORKOUT: 1 HR SCULPT - go heavy!
Breakfast - 1/2c low fat granola, 8oz plain yogurt, 1c sliced strawberries
Snack - Choc PB Protein Shake: choc protein powder, milk, 1Tb pbutter, ice.
Lunch - Stuffed Baked Potato: when potato is cooked, scoop out insides and put in small bowl, reserving skin. Add spinach, 1/2c broccoli, 1T green onions, 1.5oz cheddar cheese, salt and pepper. Mix in and mash. Fill potato skin with mixture and bake 10 more min, til cheese melts.
Snack - 1/2 cantaloupe with 1c cottage cheese.
Dinner - Shrimp Stir Fry: 6oz shrimp, 1c brown rice, 1c veg of choice, soy sauce to taste.

FRIDAY - DAY 61:
WORKOUT: 1 HR CARDIO - Turbo Kick for me!
Breakfast - Oatmeal Pancakes: search on this blog for this recipe "menu mondays"
Snack - Strawberry Protein Shake.
Lunch - Vegetarian Tostada: 1 lg whole wheat tortilla grilled or baked til crisp. (in oven 350 for few min); 1c fat free refried beans - heated. Add beans to tortilla, then add 1/4c diced tomato, 2T diced red onion, 1c shredded lettuce, 2T sour cream, 2T salsa.
Snack - 8oz fruit sorbet; 12 mini rice cakes
Dinner - 6oz chicken, 2T bbq sauce, 1c baked beans, 2c salad greens w/2T dressing.

SATURDAY - DAY 62:
WORKOUT: 1 HR SCULPT - BURN IT!
Breakfast - 1 slice whole wheat toast, 2t jam. 8oz cottage cheese, 1c pineapple chunks.
Snack - Protein Shake of your choice.
Lunch - Subway day: 6inch ham, roast beef, turkey breast, subway club or veggie delite.
Snack - 1 med fresh fruit; 1Tb peanut butter w/celery sticks.
Dinner - Salmon, 1c broccoli, 1c brown rice or wild rice; 1c grapes.

SUNDAY - DAY 63:
WORKOUT: Day off!
Breakfast - Chocolate Banana PB Protein Shake: 1/2c water, 1/2c milk, 1 scoop Chocolate Shakeology or protein shake, 1/2 banana or 1/4t banana extract, 1-2t PB natural chunky.
Snack - 3 hard-boiled eggs
Lunch - Your choice!!
Snack - 4 dark hershey's kisses dipped in 1 Tbl all-natural PB.
Dinner - Chicken kabobs: 5oz chicken breast, lemon juice, 1t paprika, 1t Mrs. Dash, 1/2 c red onions, 1c bell peppers, 1c zucchini; 1/2c brown rice.

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