the 28-day food & fitness plan

Transcription

1 1 2 3 Sausage & Tomato Frittata 148 Simple hash browns 134 leftover Sausage & Tomato Frittata leftover Hash browns Cinnamon Sage Sausage Patties 143 Braised Greens 129 Pan-Fried Plantains 145 Cold Cut Roll-Ups x2 298 Leftover Pork Tenderloin Leftover Parsnip Mash Leftover Garam Masala Beef & Butternut stew Leftover Roasted Broccoli Basic Pork Tenderloin 123 Easy Parsnip Mash 135 Garam Masala Beef & Butternut Stew 208 Roasted Broccoli 129 Chorizo-Stuffed Mushrooms with Avocado Mayo x2 188 Tangy New-Fashioned Coleslaw (½ batch) 281 DESSERT (if desired) Pops of choice Lemon Lime Juice Gummies 316 PRE- SNACK* POST- SNACK* Warm-up B A: run/jog for 2 miles (or 20 minutes), then B: 4 rounds for time: 10 jumping squats 10 sit-ups 10 hand-release push-ups As far as possible in 15 minutes; 5 reps, 10 reps, 15 reps, 20 reps, 25 reps, etc.: burpees pike push-ups tuck jumps A: 1-mile run, then B: 5 rounds of: 1 minute: wall sit 1 minute: burpees 1 minute: mountain climbers 1 minute: jumping lunges 1 minute: rest Mobility C Page 37 Page 37 Page 37 1

2 Cinnamon Sage Sausage Patties 148 Leftover Pan-Fried Plantains Leftover Braised Greens 134 Anti-Inflammatory Smoothie x2 150 Braised Greens 129 Anti-Inflammatory Smoothie x2 150 Leftover Braised Greens Plantain Protein Pancakes with Salted Raspberry Jam 146 Braised Greens 129 Leftover Chorizo- Stuffed Mushrooms with Avocado Mayo Leftover Tangy New-Fashioned Coleslaw (½ batch) Leftover Barbacoa with Jicama Tortillas Leftover Roasted Citrus Beets Leftover Buffalo Ranch BisonBurgers Leftover Zesty Okra Fries Leftover Old-Fashioned MashedPotatoes Leftover Oven Baby Back Ribs Leftover Zesty Okra Fries Leftover Baked Potatoes Barbacoa with Jicama Tortillas 214 Roasted Citrus Beets 292 Buffalo Ranch Bison- Burgers 242 Zesty Okra Fries 283 Old-Fashioned Mashed- Potatoes 289 Oven Baby Back Ribs 250 Baked Potatoes 133 Whole Brussels Bake 282 Creamy Chicken Piccata Casserole 226 Lemony Bacon Super Greens 269 DESSERT Leftover Lemon Lime Juice Gummies Puddings of choice 314 Leftover Pudding Berries & Cream 321 P-W SNACK* PO-W SNACK* Page 37 A: 3 rounds of: 30 push-ups 30 box jumps (or step-ups) 30 bench dips 2-minute rest, then B: 3 rounds of: 30 ab leg lifts 30 skater jumps 30 dead bugs Mobility D Page 37 3 rounds of rep of: in-and-out jumps walking lunges (each leg) mountain climbers Mobility B Page 37 Note: If your leftovers last longer than the two days listed in this meal plan, just skip any recipes that aren t needed. Page 37 2

3 Plantain Protein Pancakes with Salted Raspberry Jam 146 leftover Braised Greens Jicama Breakfast Cakes 144 leftover Jicama Breakfast Cakes leftover Creamy Chicken Piccata Casserole leftover Lemony Bacon Super Greens Leftover Beef Vegetable Soup Leftover Loaded White Potatoes: Supreme Pizza A Very Good Vegetable Beef Soup 206 Loaded White Potatoes: Supreme Pizza 196 Rustic Pot Roast 254 DESSERT (if desired) Leftover Berries & Cream Pops of choice PRE- SNACK* POST- SNACK* run for distance, Bulgarian split squats, pike push-ups, andv-ups for reps (4 rounds total): 800m 20 reps 20 reps 20 reps 600m 15 reps 15 reps 15 reps 400m 10 reps 10 reps 10 reps 200m 5 reps 5 reps 5 reps Mobility B Page 37 A: reps of: Russian twists legs-up-a-wall toe touches(each leg), then B: 18-minute EMOM (every minute on the minute): 14 jumping squats 7 burpees Page 37 A: ladder for 15 minutes: lateral box jumps/ jump-overs knees to squats pike push-ups, then B: 5-minute AMRAP (as many rounds as possible): 10 forearm plank to hand planks 10 Supermans 10 V-ups Mobility D Page 37 3

4 Purple Protein Smoothie x2 150 Sautéed Lemon Garlic Spinach 268 Purple Protein Smoothie x2 150 Leftover Sautéed Lemon Garlic Spinach Paleo Diner Breakfast Plate 158 Leftover Paleo Diner Breakfast Plate Leftover Rustic Pot Roast Leftover Panang Curry Leftover Sausage & Cranberry Stuffed Acorn Squash with Rosemary Orange Cream Sauce Leftover Crispy Brussels Sprouts Leftover Curried Beef & Butternut Squash Stuffed Peppers The Panang Curry My Husband Loves 123 Sausage & Cranberry Stuffed Acorn Squash with Rosemary Orange Cream Sauce x2 200 Crispy Brussels Sprouts 127 Curried Beef & Butternut Squash Stuffed Peppers 190 Roasted Garlic Cottage Pie 230 DESSERT Fudgesicles 320 Leftover Fudgesicles Puddings of choice 314 Leftover Pudding P-W SNACK* PO-W SNACK* Warm-up B 30-minute AMRAP (as many rounds as possible): 5 burpees 20 jumping lunges 30 Russian twists 20 tuck jumps Every 2 minutes, do 5 burpees, then pick up where you left off. A: 3 x 400m sprints, rest 1 minute between, then B: 50 reps each as fast as possible, then 1 minute rest: legs-up-a-wall toe touches high knees sit-ups, then 40: 1; 30: 1; 20:1,10:done Mobility D 4

5 Tuscan Chicken Frittata (½ batch) leftover Tuscan Chicken Frittata (½ batch) 134 Green Detox Smoothie 150 leftover Roasted Garlic Cottage Pie Leftover Crispy Baked Chicken Thighs x2 Leftover CowboyPotatoes Leftover Loaded Cauliflower Mac & Cheese Leftover Lemony Kale & Sausage Soup Crispy Baked Chicken Thighs x2 122 CowboyPotatoes 287 Loaded Cauliflower Mac & Cheese 270 Lemony Kale & Sausage Soup 163 Fork-Tender Balsamic Pork Chops 209 Browned Butter Butternut Mash 286 Simple Roasted Cauliflower x2 128 DESSERT (if desired) Carrot Orange Juice Gummies 316 Leftover Carrot Orange Juice Gummies PRE- SNACK* POST- SNACK* Warm-up B A: 5 rounds: 20 tuck jumps 10 hand-release pushups, then B: 15-minute AMRAP (as many rounds as possible): 12 slow single-leg deadlifts 24 bicycle crunches 36 mountain climbers A: 50 burpees for time, then B: 3 rounds: 50 flutter kicks 40 alternating walking lunges 30 bench dips run for distance, burpees, ab leg lifts, and jumping squats for reps: 800m 21 reps 21 reps 21 reps 600m 18 reps 18 reps 18 reps 400m 15 reps 15 reps 15 reps 300m 12 reps 12 reps 12 reps 200m 9 reps 9 reps 9 reps 100m 6 reps 6 reps 6 reps Mobility C Mobility B 5

6 Green Detox Smoothie 150 Bubble & Squeak x2 140 Leftover Bubble & Squeak x2 Sweet Potato Breakfast Hash Casserole 154 Leftover Fork-Tender Balsamic Pork Chops Leftover Browned Butter Butternut Mash Leftover Simple Roasted Cauliflower x2 Leftover Thai Beef Salad with Zesty Lime Dressing x2 Leftover Taco Squash Boats Leftover Root Veggie Hash Leftover Caramelized Onion Bacon Bison Meatloaf with Balsamic Mustard Glaze Leftover Roasted Garlic Cauliflower Mash Thai Beef Salad with Zesty Lime Dressing x2 182 Taco Squash Boats 203 Root Veggie Hash 294 Caramelized Onion Bacon Bison Meatloaf with Balsamic Mustard Glaze 246 Roasted Garlic Cauliflower Mash 277 Buffalo Chicken Casserole 222 DESSERT Pops of choice Strawberry Raspberry Jam Gummies 316 Leftover Strawberry Raspberry Jam Gummies Puddings of choice 314 P-W SNACK* PO-W SNACK* A: 6 rounds: 200m sprint 20 push-ups, then B: as fast as possible: 30 burpees 30 V-ups 30 burpees reps of each exercise: in-and-out jumps V-ups burpees Mobility C Mobility D 6

7 Leftover Sweet Potato Breakfast Hash Casserole Spaghetti Squash & Dill Egg Cups 152 Fresh Tomatoes (if in season) leftover Spaghetti Squash & Dill Fresh Tomatoes (if in season) Leftover Buffalo Chicken Casserole Leftover Pan-Seared Steak x4 Leftover Roasted Buffalo Cauliflower Leftover Cowboy Potatoes Leftover Asian-Style Cabbage Rolls with Savory Almond Sauce& Butternut Stew Leftover Pan-Fried Plantains Pan-Seared Steak x4 125 Roasted Buffalo Cauliflower 276 Cowboy Potatoes 287 Asian-Style Cabbage Rolls with Savory Almond Sauce& Butternut Stew 238 Pan-Fried Plantains 145 Lemon Thyme Chicken & Vegetables 212 DESSERT (if desired) Leftover Pudding Pops PRE- SNACK* POST- SNACK* Warm-up B A: 6 x 200m sprints (sprint 200 meters, walk back for rest), then B: 20 seconds on, 10 seconds, rest for 4 minutes: air squats (0:00-4:00) push-ups (4:00-8:00) sit-ups (8:00-12:00) 8 rounds for time: 20 skater jumps 10 hand-release push-ups 20 jumping squats 10 V-ups A: 5-minute AMRAP (as many rounds as possible): 20 jumping lunges 10 pike push-ups B: 7 rounds: 100m sprint 1-minute plank hold Mobility C Mobility B 7

8 One-Stop-Shop Smoothie x2 150 leftover One-Stop- Shop Smoothie x2 150 Chorizo & Egg Breakfast Scramble 142 Oven-Baked Tostones 291 leftover Chorizo & Egg Breakfast Scramble leftover Oven-Baked Tostones Leftover Lemon Thyme Chicken & Vegetables Leftover Turkey & Sweet Potato Casserole Leftover Crispy Garlic Green Beans Leftover Caramelized Onion Balsamic Beef Burgers Leftover Crispy Garlic Steak Fries Leftover Cauliflower Potato Salad Leftover BBQ Cobb Chicken Salad with Creamy Jalapeño Ranch Turkey & Sweet Potato Casserole 232 Crispy Garlic Green Beans 266 Caramelized Onion Balsamic Beef Burgers x2 244 Crispy Garlic Steak Fries 288 Cauliflower Potato Salad (½ batch) 262 BBQ Cobb Chicken Salad with Creamy Jalapeño Ranch 168 Chile Relleno Enchalada Casserole 224 Caramelized Carrots 132 DESSERT Blueberry Cherry Jam Gummies 318 Leftover Blueberry Cherry Jam Gummies Pops of choice P-W SNACK* PO-W SNACK* 3 rounds: 12 pistols (each leg) 20 sit-ups 400m run, then A: 6 minutes total (no rest between movements): 2 minutes push-ups 2 minutes air squats 2 minutes sit-ups B: 5 rounds, with 3-minute clock: 300m run, then max burpees 1 minute rest betweenrounds 8