AMANDA'S 90-DAY MEMORIAL CHALLENGE - WEEK 13 (food & workout guide)

THIS IS YOUR LAST WEEK!

We have 5 DAYS to go and end on Saturday, May 28th!

Please check with your doctor/dietician before starting a new fitness regimen/diet. *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 13!
Reminder:You get one day off per week. Mine will be Sundays.
Notes: If May 22nd is your day off, this is for May 23rd - 28th.

MONDAY - DAY 85:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - Chocolate Orange Shakeology or meal replacement shake. 1/2c OJ, 1/2c water or 2% milk, 1 scoop chocolate protein powder & blend.
Snack - 2 hard-boiled eggs or 1 hard boiled made into deviled egg.
Lunch - Chicken Quesadilla: 4oz skinless chicken breast seasoned, tomato, lettuce, 1/4c shredded cheddar cheese, 1/2c salsa, cilantro, and 6in whole wheat low-carb tortilla.
Snack - 1/2c cottage cheese with 3 sliced strawberries
Dinner - chicken brushetta: season 5oz skinless chicken breast with 1tsp onion powder, 1tsp chili powder and grill/broil until done. Make bruschetta: 1 plum tomato diced, 2 Tblsp fresh basil, thin sliced; 1tsp minced garlic, salt/pepper. Top chicken with bruschetta and serve with fresh steamed green beans.

TUESDAY - DAY 86:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - 1 cup high-fiber, high protein cereal such as Kashi GoLean, 3/4c 2% or skim or soy milk, 1/2c fresh or frozen raspberries, 1Tbsp chopped walnuts.
Snack - 20 almonds
Lunch - Turkey Burger: 4oz white meat turkey burger patty, 2 slices onion, 1Tbsp BBQ sauce, lettuce, tomato, whole wheat hamburger bun. Serve with baked sweet potato fries (bake 350 about 15min, turn and bake 15min more.)
Snack - 1/2 size Strawberry Protein Smoothie
Dinner - Turkey Taco Salad: 4oz lean white meat ground turkey, 1 minced garlic clove, 1/4c canned tomato sauce. Simmer 5min. 2 cups romaine lettuce, 3 sliced black olives, 2 slices of avocado, 2Tbl cheddar cheese, 5 crushed tortilla chips, 2Tbsp ranch dressing.

WEDNESDAY - DAY 87:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - 1c cottage cheese, 1/2c pineapple
Snack - 30 edamame pods (about 1 cup)
Lunch - Southwest Shrimp Salad: Cooked 5oz shrimp seasoned with old bad or cajun. 2 cups romaine lettuce, 1/3c corn kernels, 5 cherry tomatoes halved, 1/4 red onion sliced, 3 baked tortilla chips crushed, 2Tbsp ranch.
Snack - 2 celery stalks or 1/2 apple w/1Tb pnut btr
Dinner - Chicken Cacciatore: (family meal) 6 4oz chicken breasts, 4 med zucchini 1in pieces, 1 med onion in wedges. Place all in slow cooker. Add 26 oz tomato sauce. Cooke 8hrs on low, 4hrs on high. Make 12oz box rotini pasta as directed. Serve 1c chicken mixture over 1c pasta.

THURSDAY - DAY 88:
WORKOUT: 1 HR WEIGHTS - Go heavy!
Breakfast - Banana Split Shakeology: 1/2 banana, 2 fresh pineapple rings, 2 large strawberries, 1c water, 1 scoop chocolate protein powder.
Snack - 12 raw almonds
Lunch - Turkey Wrap: 6in whole wheat tortilla, 3 romaine lettuce leaves shredded, 1/2 cucumber sliced, 1/2 sliced avocado, 1 sliced tomato, 3 oz turkey sliced, drizzle with 1Tbsp ranch dressing.
Snack - 1c plain yogurt, 1 kiwi
Dinner - Baked chicken, broccoli, small baked potato with butter buds topping.

FRIDAY - DAY 89:
WORKOUT: 1 HR CARDIO - Go hard!
Breakfast - PB & J Shakeology: 1Tbsp natural PB, 1/2c strawberries, 1c water, 1 scoop chocolate protein powder.
Snack - scrambled eggs - 4 eggs (1 yolk only)
Lunch - Chicken Ceasar Salad: 3 cups torn romaine lettuce, 4oz pre-cooked chicken breast, 3Tbsp grated parmesan cheese, 5 whole grain croutons, 2Tbsp natural ceasar dressing.
Snack - 1 slice wheat bread toast with 1Tbsp peanut butter, 1tsp low-sugar jam.
Dinner - Your choice from previous weeks!

SATURDAY - DAY 90!!!:
YOU DID IT!!! WEIGH IN, TAKE YOUR MEASUREMENTS, and your last PHOTO!!!
WORKOUT: 1 HR CARDIO - You can workout first or just get your info in and you're done!
CONGRATULATIONS!!!!

A HUGE ACCOMPLISHMENT - WAY TO GO!!!!!
~Amanda