K.I.S.S. This Meal Plan!! (Keep It Super Simple)

Transcription

1 K.I.S.S. This Meal Plan!! (Keep It Super Simple) If you fail to plan, you plan to fail, but meal planning can be a huge stumbling block on the road to your health and fitness goals with too many options and recipes to choose from! So here s a meal plan to get you headed quickly on the road to success! Variety in your diet is important, but don t feel like you have to kill yourself in the kitchen! Rotate these easy meals as it s convenient for you you may do several days of the same meal in a row, or change it up more often whatever works for you! Your Exercise program and the Challenge Group you are a part of have plenty more meal options (Diet and Nutrition page -with printable shopping lists!), but this should help to get you started without feeling overwhelmed. Of course, if even THIS seems like too much to fit in your busy lifestyle, consider switching out either breakfast or lunch with Shakeology like I do. It s a good idea to have some on hand for those extra busy days when even the best laid plans go awry life happens, you know?! Hope this helps Enjoy! *A note about Power Cooking: This is something to really help simplify the process. Take an hour or so on the weekend, or whenever is convenient for you, to Power Cook for the week. Slice and Dice everything you ll need to help make meal prep a breeze. Take your chicken breasts and pre-cook a few and have them sliced and ready to add to salads or put in wraps. Make a big ol pot of brown rice and have it ready to just re-heat and serve. This is the stuff that doesn t take much time when you have the time, but seems like it takes forever when you don t! Step 1: Pantry/Fridge Clean Out! Get rid of everything with High Fructose Corn Syrup (HFCS). Throw out desserts- I KNOW it s painful, but do you want this or not? Decide, Commit, SUCCEED! You can t give in to temptation if the temptation isn t there! Switch out processed white foods with whole grain options. This means white rice, white bread, white flour cereals and crackers. Aspartame especially not in the first 3-5 ingredients Get rid of alcohol. Give it away, throw it away, have a party...just get rid of it. You DO want to see those abdominals, right? RIGHT?! Step 2: Make a Plan Rotating Breakfast Options Power Oatmeal 1/2 cup uncooked Oatmeal (follow package directions) 1 Scoop Vanilla Protein Powder1T. Raisins or 1 2 C blueberries 1/8 C. Skim Milk 1 tsp Agave Syrup (optional) 1 2 cup orange juice Scrambled Egg-Whites 6 egg whites, scrambled 3 oz. Diced nonfat, low sodium turkey breast 1 4 c. Non fat mozzarella cheese 1 piece whole grain toast (Milton s or Ezekiel) 1 4 c berries Progurt Parfait 1 single serving container of nonfat greek yogurt scoop protein powder 1 2 c whole grain cereal (Kashi Go Lean Crunch) 3 4 C Mixed Berries Breakfast Shakeology 1 C. Skim Milk

2 1 scoop Shakeology 1 banana 1 2 C Berries 1 handful ice Waffles 2 Reduced fat, whole wheat waffles 1 2 C strawberries 1 tbl Agave syrup or sugar free maple syrup (No HFCS!!) OR use 1 4 c yogurt as topping Diced Turkey/Ham Salad 3-6 oz. Diced Turkey Breast oz Diced Ham 3 handfuls mixed greens 1 4 C non-fat Mozzarella Cheese 2 Tbl nonfat Ranch Dressing Lots o baby tomatoes 1 4 of a ripe Avocado, diced 1 Piece Whole Grain bread/toast/croutons Cereal w/fruit 1 C High Fiber/high protein Cereal (Kashi Go Lean has 13g protein, 10g fiber and only 6 sugars!) 1 2 C Berries Skim milk Rotating Lunch Options Turkey Avocado Sandwich 2 Pieces Whole Grain Bread (NO HFCS!) Avocado (sliced or mashed and used as spread) 4-6 oz. sliced Turkey Breast Lettuce, Tomato 1 slice reduced fat Swiss cheese Stewed Tomato Chicken Wrap 3 oz Chicken Strips (Slice, brown on stove, add 1 can diced stewed tomatoes simmer 10 min) OR precooked Dyson Chicken Strips (in a pinch) Romaine Lettuce, Tomato 1 4 C Low Sodium Black Beans, drained 1 4 C Shredded non-fat/reduced fat cheese 1 Tbl. Nonfat Sour Cream Salsa 1 4 Avocado 1 Whole Grain Tortilla Tuna Salad/Sandwich/Wrap 1 pouch tuna 1 Tbl. Non-Fat Mayo (Trader Joe s has a good one) Mustard (to taste) 1 stalk diced celery 1/8 C Shredded Non-fat Cheese Diced Tomato Mixed Greens or fresh spinach (as much as you can handle!) 2 Pieces Whole Grain Bread (optional) OR 1 Whole Grain Wrap (optional again) Serve with fresh baby carrots *I rarely have carbs at dinner. I recommend cutting them out unless your workout will be after dinner.

3 Steak and Arugula Salad 4-6 oz Lean Steak, sliced (brown with 1 Tbl Olive Oil and cracked pepper) 3 C. Arugula Salad (or other mixed greens) 1 2 C. Grape Tomatoes 2 Tbl. Balsamic Dressing Grilled Chicken Breast and Steamed Veggies 1 large Chicken Breast, grilled or baked, season as desired (lemon-pepper, Cajun, etc.) Hint: go easy if you use bbq sauce, it s loaded with sugar Steamed Veggies of your choice (Micro precut veggies in bag), Eat all you want 1 4 C. Brown Rice Rotating Dinner Options Salmon 1 Salmon Filet (Wild Caught preferably) 1 Tbl. Teriyaki Sauce 1 Orange, sliced 1 4 C. Brown or Wild Rice Asparagus, Artichoke, or other Green veggie. (substitute w/salad if need be. Again, make it work for you!) Directions: Brush Salmon with teriyaki sauce and top with sliced orange. Bake at 375 for 15 minutes or until Salmon flakes easily. Shrimp Stir-fry 1 package frozen stir fry veggies 1 package frozen cooked shrimp, tail off 1 4 C. low sodium soy sauce 2 Tbl. Olive oil or Wok oil Garlic, minced (buy the prepared stuff in a jar!)pepper (to taste) Heat oil and seasonings in wok or pan. Add shrimp, stir, then add veggies. Cook through. Serve on 1/4 c Brown Rice Burger Night Morning Garden Veggie Patties OR Griller Originals follow package instructions (I use the stove top method) 1 Thomas Whole Wheat English Muffin LettuceTomato Sauteed Mushroom/garlic (optional) 2 tsp. nonfat mayo (optional) Mustard (to taste) Ketchup (minimal, loaded with sugar) Mixed Green Salad OR steamed Edamame Carrot sticks (dip in small amount of lowfat/nonfat ranch if you must!) Rotating Snack Option *Learn to listen to your body! If you re hungry, FEED THE BEAST! Just keep it clean and balanced! Recovery Drink (This is one of your snack options every workout day.) Apple with 1 Tbl. Natural Peanut butter Reduced fat cheese stick w/triscuits Handful of nuts w/fruit of choice Apple with Carrots and hummus dip Protein Bar Lara bar (careful with these, use on days when you don t have many carbs or have a heavy workout! Lots of Carbs!) % low fat Cottage Cheese with fruit (No sugar added diced peaches are easy for those on the go or in a rush) Cottage Cheese with Apple Butter (1/2 C low fat cottage cheese, 1 Tbl. Apple butter no sugar added, 1/3 banana, 2 tsp sunflower seeds) 1 2 C low fat chocolate milk with 1 C grapes

4 Banana with 1 Tbl. Peanut butter wrapped in whole grain tortilla Progurt (Yogurt with protein powder), berries and cinnamon sprinkle (add a small handful of whole grain cereal if you need a little crunch) Baked Sweet Potato Celery w/1 tbl peanut butter Step 3: Go Shopping Beachbody Items o Base Shake o Protein Bars o Results and Recovery Drink o Shakeology Shopping List Dairy o Skim milk o Orange juice o Precious Reduced Fat Mozzarella Cheeseo Reduced fat Swiss cheese slices o % Low fat Cottage Cheeseo Activia Light yogurt o Non fat /Reduced fat shredded cheese mozzarella, cheddar o Egg Whites All Whites o Nonfat sour cream Fruits/Vegetable o Apples o Nectarine (organic if possible) o Peaches (organic) o Bananao Grapes o Blueberries o Raspberries o Strawberries o Oranges o Baby Carrots o Microwaveable broccoli/carrots, etc. o Lettuce Mixed, romaine, spinach, Arugula o Grape tomatoes (the tiny ones) o Roma tomato o Avocado

5 o Celery o Salsa o Mushrooms o Asparaguso Artichoke o Sweet Potato Meat/Fish/Poultry/Deli o Low sodium/low fat turkey breast (cut 1 2 in thick) o Low sodium/low fat turkey breast (thin sliced) o Nonfat reduced sodium Ham (cut 1 2 in thick) o Lean sirloin steak o Salmon filletso Tuna (pouches) o Boneless skinless chicken breasts Prepared/Packaged Foods o Kashi Go Lean Crunch Cereal o Triscuits o Milton s whole wheat bread o Thomas English Muffins o Nonfat Ranch dressing o Balsamic Vinagrette (I like Newman s Own, reduced fat) o Whole Grain Tortillas o Mustard o Ketchup o Non-fat mayo o Brown Rice o Soy sauce o Olive oil o Garlic, minced, in water o Pepper o Sea salt (better than table salt) o Teriyaki sauce (no HFCS!) o Diced peaches, no sugar added o Nuts (almonds, cashews, walnuts, pistachios) o Canned Black beans, low sodium o Canned stewed tomatoes, Mexican style o Apple butter, unsweetened, no sugar added

6 Frozen o Morningstar Veggie Patties o Morningstar Original Grillers o Stir fry veggies o Shrimp, cooked, tail off o Edamame, shelled o Nutri-grain, whole wheat, reduced fat waffles Trader Joe s/health Food Store o Agave Syrup o Lara Bars The peanut butter one is yummo! o Flaxseed, whole or ground o Hemp Plus Cereal (no, there aren t any side effects!)