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 10!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 8th is your day off, this is for May 9th - 15th.
MONDAY - DAY 71:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - Spanish Omelet: 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt. Also one slice whole wheat toast.
Snack - Chocolate Mint Protein Shake: 12oz water, choc protein pwdr, 1/8t peppermint extract, 6 ice cubes and blend!
Lunch - Chick-Fil-A Chargrilled Chicken Garden Salad - very little dressing OR pick a lunch from a previous week.
Snack - Raspberry Nutrition Shake: 8oz vanilla yogurt, vanilla protein pwdr, 1/2c fresh or frozen rapsberries, 1 squeeze lime juice, 3 ice cubes and blend.
Dinner - Cajun Chicken: search this blog for recipe!
TUESDAY - DAY 72:
WORKOUT: 1 HR CARDIO - DO IT!
Breakfast - Strawberry Banana Nutrition Shake: 12oz water, vanilla protein pwdr, 1 small or 1/2 banana, 6 frozen or fresh strawberries and blend.
Snack - Orange-Vanilla Fruit Dip: 1/2c cottage cheese, 1/2c vanilla yogurt, 1t grated orange peel - blend in processor on high 'til smooth (30sec). Spoon into dip serving bowl and use 7-8 strawberries to dip with!
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 - Vanilla Protein Smoothie: add a drop of ALMOND extract for a change!
Dinner - Grilled Fish (or Chicken) Soft Tacos: marinate swordfish, tuna or tilapia in the following marinade: 1T olive oil, juice of 3 limes, 4 garlic cloves, 1t cumin. Let marinate 15min at room temp turning once after 7min. While marinating, in mixing bowl, stir together 1 lime's juice, 1 garlic clove, 1t cumin with 1 avocado diced, 1/4 minced red onion, 2 minced jalapenos and 2 T fresh cilantro chopped. Place marinated fish on hot grill and cook 5min, turn and 5min more. Let fish cool on cutting board then slice into strips. Grill 6in whole wheat tortillas on grill until warm on each side. Add lettuce leaves on tortillas, fill with portion of fish and top w/tangy avo salsa, fold and enjoy! 2 tacos = serving.
WEDNESDAY - DAY 73:
WORKOUT: 1 HR CARDIO - Go hard! ADD 20min weights!
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 - Orange Cow Protein Smoothie: 1 scoop vanilla protein powder, 1/2c milk, 1/4c orange juice and add ice as needed and blend.
Lunch - BLT wrap: 3 strips cooked turkey bacon, 1T mayo, 2 romaine lettuce leaves, 3 slices tomato, 1/4c cheddar cheese shredded. Warm 1 8in whole wheat tortilla in microw. Add ingredients listed, wrap and enjoy!
Snack - Protein bar - lots of protein - check the label.
Dinner - American Turkey Goulash: search this blog for recipe.
THURSDAY - DAY 74:
WORKOUT: 1 HR HEAVY WEIGHTS
Breakfast - Chocolate, Strawberry or Vanilla Protein Shake.
Snack - 8oz nonfat plain yogurt.
Lunch - Turkey Sandwich & soup - 9oz turkey, 2 slices whole wheat bread, 1 lettuce leaf, 2 tomato slices, 1 cup veggie soup.
Snack - Protein bar.
Dinner - Salmon 9oz, 3Tb sauce of choice, if needed; 1c broccoli, 1 med baked potato or yam, 3c salad greens w/tomatoes and 3T dressing.
FRIDAY - DAY 75:
WORKOUT: 1 HR CARDIO - Go hard! ADD 20min WEIGHTS
Breakfast - 2 Whole wheat waffles, 3Tb maple syrup, 1/2 banana, 8oz skim milk.
Snack - Pina Colada Protein Smoothie
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 or Chicken) 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 76:
WORKOUT: 1 HR HEAVY WEIGHTS
Breakfast - 6 egg whites, 8oz cottage cheese, 6oz orange juice.
Snack - Protein bar or Protein Nutrition Shake of choice.
Lunch - SUBWAY DAY - 6" sub (ham, turkey or veggie)
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). OR find a previous dinner you enjoyed!
SUNDAY - DAY 77:
WORKOUT: DAY OFF
Breakfast - Shakeology Choc Orange: 1/2 cup OJ, 1/4c milk, 1/4c water, 1 scoop choc Shakeology or protein powder & blend.
Snack - 3 hard boiled eggs
Lunch - Toasted Turkey, cheese, tomato, red onion, lettuce sandwich on whole wheat.
Snack - 1Tb peanut butter w/1 small apple
Dinner - Of your choice. Watch the calories!
***WATER, WATER, WATER! It's getting HOTTER and you can't get enough WATER! Write down every time you finish a glass. See how many you get down in a day! Also make sure you are getting enough SLEEP!