BIGGEST LOSER stars can lose weight, and so can you!! I know she was at a camp and on t.v. with professional help, but anyone can do this! Determination, discipline, and eating right = SUCCESS!!We have 12 DAYS to go as of Sunday! We end on May 27th... YOU CAN DO THIS - We're almost there!
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 12!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 15th is your day off, this is for May 16th - 22nd.
MONDAY - DAY 78:
WORKOUT: 1 HR CARDIO - Go hard core!
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.
Snack - Strawberry Protein Shake
Lunch - Subway Sub 6" or previous favorite lunch you enjoyed.
Snack - Chocolate Almond Nutrition Shake
Dinner - Fajitas! Chicken, steak, shrimp or veggie! Going out or staying home - these are great! No or very little cheese and same with sour cream. Corn tortillas if you can and use black beans if available, bell peppers, cilantro, salsa and jalapenos! YUM!
TUESDAY - DAY 79:
WORKOUT: 1 HR CARDIO - Go hard core! and 30 min WEIGHTS!
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!)
Snack - Berry Protein Smoothie: 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Chicken Salad: romaine lettuce, spinach, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery: 3 stalks, 1 Tbsp pb
Dinner - Chicken Stir Fry: 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, soy sauce.
WEDNESDAY - DAY 80:
WORKOUT: 1 HR CARDIO
Breakfast Simple Veggie Omelette: 3 egg whites, 1 cup broccoli
Snack - Protein Smoothie of choice
Lunch - Turkey Sandwich: 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese serving
Dinner - Salmon (5oz): baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
THURSDAY - DAY 81:
WORKOUT: 1 HR WEIGHTS; 20min CARDIO
Breakfast - Omelette: 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef Sandwich and Salad: 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing
Snack - Strawberry Protein Smoothie: 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans: 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
FRIDAY - DAY 82:
WORKOUT: 1 HR CARDIO - Go for it! and 20 min WEIGHTS
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap: 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - protein smoothie: same as day 3
Dinner - Fish and salad: 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
SATURDAY - DAY 83:
WORKOUT: 30min WEIGHTS, 1 HR CARDIO
Breakfast - 4 egg whites, scrambled w/3 slices turkey
Snack - Blueberry Smoothie: 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice
Lunch - Chicken Roll-Up: 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
SUNDAY - DAY 84:
WORKOUT: DAY OFF
Breakfast - Protein shake of your choice
Snack - 2-3 hard boiled eggs
Lunch - Chicken Fajita: grilled onions, peppers & tomatoes on whole wheat tortilla. Lite guacamole, romaine lettuce and salsa.
Snack - small handful of almonds
Dinner - Salmon - grilled, steamed broccoli, 1 serving wild rice.
GET THRU TO MEMORIAL WEEKEND!!!
~Amanda
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