Resource: disorders/features/9- reasons- to- sleep- more?page=1 WEEK 1 RECIPES: BREAKFAST LUNCH DINNER SALAD SMOOTHIE

Transcription

1 FitMill 60 WEEK 1 FOCUS: SLEEP MORE Each week of your meal plan our goal is to bring your focus back to your basic daily needs. The idea behind this is that you can workout as much as you desire and eat right too but if you are not following some simple, basic rules of THUMB, then you run the risk of not getting the results you want. Remember: The biggest challenge that you face on a daily basis is YOU! Week 1 focus is on SLEEP. Why is sleep so important you may ask? It s actually very simple. An adequate amount of sleep is the primary piece to a healthy lifestyle. Check out these 8 basic reasons: 1. Improves Memory as we sleep our brains process and store memories from the day 2. Decreases Inflammation which helps to eliminate/reduce chronic pain 3. Increases Immunity the less sleep you get the more likely you are to get sick 4. Lessens Daytime Fatigue gets you out of the brain fog 5. Sharpens your Attention lessens your risk of injury 6. Helps you lose weight and not enough sleep contributes to weight gain 7. Minimizes stress/anxiety therefore improves your mood, drive and motivation level 8. Improves your reaction time/problem solving skills ~ Focus on getting between hours of sleep everyday. This amount varies depending on the person. ~ Be as consistent as you can. Set an alarm for Bedtime if you have to.ideally minutes before you want to be in the bed. ~ Make your bed TIME part of your daily schedule keep it as though it is an appointment. ~ Create a consistent and calming routine that allows you to settle down and fall asleep faster. After 5 consecutive days of 7.5+ hours of sleep, you will notice a distinct difference in your health and how you feel. Resource: disorders/features/9- reasons- to- sleep- more?page=1 WEEK 1 RECIPES: BREAKFAST LUNCH DINNER SALAD SMOOTHIE Breakfast Mash White Bean Caprese Salad Macadamia/Coconut Mahi w/ Asparagus Edamame Energy Pumpkin Pie Ham & Egg Cups Mediterranean Quinoa Salad Chicken Avocado Soup Spinach & Papaya Protein Power

2 Breakfast: Option 1: Breakfast Mash Serves: 1 2 Hardboiled eggs ½ avocado wheat toast (our fav is Dave s Killer powerseed bread) We recommend mashing the avo and egg together and spreading it on a piece of toast or if you re Paleo just eating the egg/avo mix as is. Cal. 377 P: 20g F: 23g C: 23g Option 2: Ham & Egg Cups~ Serves: 6 Serving Size: 2 cups - 6 Eggs - Ham or Turkey (recommend Applegate brand) *We recommend you add your fav chopped veggies too! ~perfect to make for the entire week! - Preheat your oven to 400 F. - Grease up your 12 cup Muffin/Cupcake Pan - Fit 1 slices of ham into each muffin cup. For scrambled eggs, crack eggs into a separate bowl and beat, then mix in your other ingredients (think chopped mushrooms/scallions/spinach). (Optional) Throw a few pieces of your chopped up scallions on top for garnish! Pop that muffin pan into the oven which you previously preheated 400 F and bake for 15 minutes or however well you like your eggs. Cal. 99 P: 12g F: 6g C: 1g

3 Lunch: Option 1: White Bean Caprese Salad Serves: 4 Serving Size: 1 cup 1 (15- oz) can Great Northern (or White Kidney) beans, drained and rinsed 2 cups quartered cherry tomatoes 2 1/2 oz fresh mozzarella, cut into 1- inch cubes 1 garlic clove, finely minced 1/4 tsp kosher salt freshly ground black pepper 10 fresh basil leaves, chopped 2 tsp olive oil 2 tsp balsamic glaze Combine beans, tomatoes, basil, mozzarella, garlic, salt and pepper. Drizzle with olive oil and finish with balsamic glaze. Cal. 240 P: 11g F: 8g C: 30g Option 2: Mediterranean Quinoa Salad Serves: 6 Serving Size: 1 cup 1 cup uncooked quinoa (cook according to package) 2 cups water 1/4 cup red onion, diced 1/2 3/4 lemon, squeezed 1/4 cup (about 10) kalamata olives, pitted and sliced 2 tbsp extra virgin olive oil 2 cups cucumber, peeled and diced (from 1 English) 1 cup cherry tomatoes, quartered 1/3 cup crumbled feta salt and fresh pepper, to taste - cook Quinoa according to package and cool - Dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it. Combine and enjoy! Cal. 171 P: 6g F: 6.5g C: 22.5g

4 Dinner: Option 1: Macadamia/Coconut Mahi w/ Asparagus (Coach Calista s Fav!) Serves: 4 Serving Size: 1 filet - 16 oz, Mahi Mahi Fillet (Wild Caught) - 4 Tbsp, Coconut- unsweetened Shredded - 1 tbsp, Coconut Oil - 1 tsp, Lemon Zest - 1/4 cup raw macadamia nuts - Bunch of asparagus (season to taste) - Bag of brown rice *if Paleo, use Cauliflower rice (trader joe s has the best Cauliflower rice!) - Preheat oven to Grease small baking dish with coconut oil cooking spray - In a food processor or bullet blender, pulse the macadamia nuts, shredded coconut & lemon zest until they form small crumbs (just a few pulses, don t over process!) - Brush the Mahi Mahi filets with melted coconut oil and press the top of each into the macadamia mixture. - Place filets in the baking dish & bake for approx. 20 min. until Mahi is white & flaky. - Turn oven onto HIGH Broil for 2-5 min to get the top nice & golden - For asparagus Roast at 425 degrees for 9 min. Brush them with melted coconut oil and season to taste (salt, pepper, garlic powder & crushed red pepper). - Serve with brown rice or cauliflower rice Cal. 293 P: 32g F: 12g C: 21g Option 2: Chicken Avocado Soup (Coach Shanae s Fav!) Serves: 6 Serving Size: 1.5 cups - 2 chicken breasts - 3 teaspoons olive oil, divided - salt & freshly ground pepper to taste - 1 1/2 cups green onions, finely chopped, divided - 1 teaspoon minced garlic - 1 tomato, diced oz cans chicken broth - 1/8 teaspoon cumin - 1 teaspoon coarse kosher salt - 2 avocados, diced - 1/2 cup cilantro, finely chopped - lime wedges - Season chicken with salt and pepper. In a large skillet over medium- high, heat 1 teaspoon of the olive oil. - Add chicken to the heated skillet and lower temperature to medium, cover pan and grill chicken until the internal temperature reaches 165 F. Shred chicken and cover with foil to keep warm, then set aside. - In a dutch oven or equivalent, heat the remaining 2 teaspoons of oil over medium heat until hot. - Add the 1 cup chopped green onions and minced garlic to pot; Sauté about 2 minutes. - Add diced tomato; Sauté 1 minute, until soft. - Add chicken broth, cumin, and salt to pot. - Stir well and bring to a boil. - Cover pot and simmer on low for 15 to 20 minutes. - Layering in separate bowls; Fill each bowl with shredded chicken, diced avocado, chopped green onions (from the remaining 1/2 cup), and cilantro. - Next, ladle the chicken broth onto the layered chicken in each bowl. - Serve each bowl with a lime wedge. Cal. 231 P: 21g F: 15g C: 3g

5 Salads: Option 1: Edamame 1-Cup Energy Salad (Coach Heather s Fav!) Serves: 6 Serving Size: 1.5 cup - 1 cup cooked edamame - 1 cup finely chopped spinach - 1 cup chopped pecans (or walnuts) - 1 cup finely chopped broccoli - 1 cup finely shredded/chopped carrots - 1 cup chopped red bell pepper - 1 teaspoon sea salt - 1 tablespoons balsamic vinegar - 1 tablespoons olive oil Toss together and Enjoy! Cal. 184 P: 5g F: 15g C: 9g Option 2: Spinach & Papaya Beet Salad Serves: 4 Serving Size: 1 cup - 1 Bag of Baby Spinach cups of cubed, fresh papaya -.75 cups of shredded carrots - 1 medium/large orange bell pepper - 1 cup of cubed jicama - 1 cup raw, chopped walnuts - 1 cup diced sweet pickled beets (Safie s at Costco are amazing) - Dressing: 1 tbsp olive oil, 1 tbsp rice vinegar, 1 tbsp soy sauce, 1 tbsp warmed maple syrup Toss together and Enjoy! Cal. 159 P: 4g F: 0g C: 35g Smoothies: Option 1: Pumpkin Pie Smoothie Serves: 1 1/2 cup pure pumpkin puree 1 large banana 6-8 ice cubes 6 oz vanilla yogurt 1/2 tsp pumpkin pie spice 1 tsp agave nectar (or honey would work too) 3 Tbsp almond milk pinch nutmeg and whipped cream, optional garnish (optional) add a scoop of vanilla protein powder before blending Combine all ingredients in a blender, pulse until smooth! Use extra greek yogurt or Egg White Powder for more protein. Cal. 236 P: 6g F: 2g C: 53g Option 2: Protein Power Smoothie Serves: 1 1 banana 5-10 frozen cherries (Trader Joes has this) 4 oz OJ 2 tbs plain greek yogurt (omit if Paleo) Your choice of seeds (flax, chia, sunflower etc.) 4-5 walnuts Combine all ingredients in a blender, pulse until smooth! Cal. 252 P: 6g F: 5g C: 50g