Your Exclusive 21 Day Bikini Abs Program. By: Alli Kerr
|
|
- Suzan Harrington
- 6 years ago
- Views:
Transcription
1 Your Exclusive 21 Day Bikini Abs Program By: Alli Kerr
2 21 Day Bikini Abs Program Table of Contents Page 2 21 Day Cleanse...Page 3 Workout Plan...Page 4 Food Log.. Pages 5 & 6 Meal Plan.Page 7-10
3 21 Day Bikini Abs Cleanse Congratulations on taking on this 21 Day Bikini Abs Challenge. Below are changes that YOU will to commit to for the next 21 Days. It is YOUR 21 Day Bikini Abs Cleanse. By making these changes you will get optimal results. There will be sacrifices but You will be amazed at how much difference these steps will make. You can do it for 21 days! Bikini Abs Cleanse Steps: 1) No alcohol 2) No fried foods 3) No sweet treats, candy, cake, muffins, etc. 4) No sodas, juices, sweetened tea, or other calorie drinks. 5) Cut the processed foods and go for the REAL thing. No boxed food. This will cut sodium, calories, and chemicals going into your body. What to Do Instead: 1) Start your day with 16 ounces of H2O. Drink a total of ounces per day. If you wish, add lemon, mint, or fruit to your water. 2) Follow the meal plan. Eat in and prepare your own meals AHEAD OF TIME. This makes it grab and go. 3) Always eat within 1 2 hours of your exercise. Even if exercising first thing in the morning! Eat it as you head out the door to exercise. 4) Cardiovascular exercise EVERY single day for 21 Days following the guide in this program. 5) Attend all 3 Belly Burn Boot Camp Training sessions each week. 6) Get 8 hours of sleep each day. Go to bed by 10p.m. Good sleep = Good energy. These are BIG changes that = BIG results!!! GUARANTEED RESULTS IF YOU attend all boot camp training sessions, follow the meal plan, and complete the workout plan on days not training (you can take advantage of fitness classes at The Pink Physique). *Make sure to schedule and attend the nutrition consultation with me at the end of the program. IT IS WORK AND IT WORKS!!!
4 Workout Plan for Non-Training Days: ALWAYS EAT WITHIN 1-2 HOURS BEFORE A WORKOUT. THIS IS VERY IMPORTANT!!! Week 1 Cardio Workout 1 Workout 2 Workout 3 Workout 4 Walk/jog moderate 45 minute low intensity pace for 30 minutes walk/jog or elliptical trainer Weeks 2 & 3 Cardio Walk/spring 1 minute walk & 30 second sprint for 30 minutes 60 minute low intensity walk/jog/bike/swim (you can break into two 30 minute workouts if needed. Jumping Jacks High Knees Jump Rope (Rotate all three for total of 3 minutes then do 3 minute walk. Repeat 5 times) Treadmill, Elliptical or Stepper Intervals 1 min recovery and 1 minute all out fast for 15 minutes. Then 20 minutes moderate on same machine 45 minute low intensity walk/jog/bike/swim Walk/run stairs for 10 minutes Walk/jog for 20 minutes YOU have to Challenge it to Change it If YOU want to CHANGE YOUR body, do workouts that are challenging. To get AMAZING RESULTS in 21 Days YOU have to kick up and change up YOUR workouts. Whatever YOU are currently doing - YOU must increase the intensity and add more of it. No coasting make sure YOU are working! Log what YOU do in your food log. You may or may not be able to do the workouts above right now. Do what YOU can do, challenge YOURSELF, and LOG IT. *Note: While it is important to challenge YOUR body it is also important that YOU are safe. Stay hydrated and avoid extreme temperatures. YOU will likely experience muscle soreness. This happens when we challenge our body in new ways. Remember this is your workout so don t try and keep up with others as this can lead to injury. Listen to YOUR body when YOU are working out. If it doesn t feel right then don t do it, let your trainer know and if you experience medical difficulties contact YOUR physician immediately. Always consult with a physician before beginning a new exercise program.
5 Food Log Log every single thing you eat, drink, ingredients, what times you eat (be very detailed and specific) for the NEXT 21 DAYS. I will meet with you at the end of the program to review your nutrition logs and help you more with eating in balance. We will also get your post measurements at this appointment. DO NOT SKIP THIS STEP!!! LOG LOG LOG How to Do Your Food Log: 1. Using a simple note pad and pen is BEST. Note: If you use a phone or computer program check the label to the totals that it gives you. Log every condiment or side item because these apps do not always include these. Print it out and bring it to your nutrition consultation. 2. Write the time of day of each meal/snack. 3. List every ingredient in each food for that meal. 4. Include your exercise and time of day on the log. 5. Include your water intake and times you drink Taking on a new eating program is NO JOKE! Everything we do revolves around food. It requires time, WORK, energy, patience, and determination. Your body and your taste buds are accustomed to the foods you currently eat. Your body will initially resist change and so will your taste buds. If YOU get rid of the junk for just 1 week YOU will notice. You will feel better with more energy; you will burn more calories, and sleep better. And YOUR taste buds will actually begin to change. We truly are what we eat. To feel good and look good YOU must put good foods in YOUR body. I personally choose organic when possible to limit the exposure to additives, hormones, and pesticides with meat, fruit, and veggies. While the initial price tag on regular products may be cheaper the long term cost is much higher. Choose Quality this is YOUR one and only body and YOU are worth it! Women in particular tend to eat diets high in processed carbohydrates and fats and very low in protein. This type of diet leaves us feeling tired, stressed, worn out, emotional and storing excess fat while we lose precious muscle tissue. It leads to BELLY FAT! Tight muscle tissue helps us burn fat. ***LOG IT Log everything YOU eat or drink for the entire 21 day Program. You will bring it in at the end of the program when you meet with Alli for YOUR nutrition consultation. Log in DETAIL (times, everything in or on the food, any condiments.
6 Food and Success Tips Protein Powder & Protein Bars: These are processed foods but allowed if you can t get enough protein from real food sources. I included some in the meal plan so you can see where they would fit in. Pick protein powder and bars that are natural and free of artificial flavoring. There are tons of options out there and unfortunately most of them have lots of junk added. Whey protein is a byproduct of cow s milk. If you have dairy allergies, look for a plant based protein instead of whey based. For those without dairy allergies, whey protein can be a great option. I recommend choosing a whey protein that does not use milk from cows that have been given hormones. I have searched and researched to find the best one. And I found an ALL NATURAL WHEY PROTEIN POWDER that is available in our pro shop at The Pink Physique made by Nutrition that is AWESOME! We also carry ALL NATURAL MEAL REPLACEMENT BARS that are gluten-free and dairy-free in 5 flavors (called PureFit bars). I hand-picked both of these products for their ingredients and quality. And we have had amazing results with our clients using these products. Ask our staff for details. Bread: The bread aisle at the grocery store is full of soft and processed bread. Real bread should actually require chewing and processing in your mouth. Sprouted grain bread is available in the health food section of the grocery store (typically frozen). If you are not used to this kind of bread it will be a shock to your palette. It is not melt in your mouth bread nor should it be. It has much more fiber and is not processed. Success Tip #1: Our most successful fat loss clients didn t vary their food day to day very much in the beginning. This keeps it simple to cook ahead and allows you to work on one thing at a time. While I have given you a plan with 7 different days you may choose initially to vary your meals much less. Swap out any of the veggies with ones that you like (corn & potatoes are not veggies). Success Tip #2: Plan ahead and prepare meals in advance so they are grab and go. When you first look at a completely new meal plan you may be overwhelmed and begin to say I can t. PLANNING & PREPARATION are the keys to eating healthy and controlled portions and sticking with the plan. Even take a cooler with you so that you always have YOUR food readily available and don t miss a meal. It is possible to eat 5-6 meals/day and do it on a busy schedule. The old saying is true: Where there is a will there is a way. Those that get the best results will be those that MAKE A WAY! Success Tip #3: Keep water with you at all times. Start your day with 16 ounces of water. Success Tip #4: If something goes wrong and your food or workouts get out of whack and off track one day jump right back on it and keep going. Success Tip #5: Most find it easier to eat similar foods each day when beginning a new meal plan. This is why we repeat the same meals for 3 weeks in this plan. ***MOST IMPORTANT SUCCESS TIP: LOG YOUR FOOD & FOLLOW THE MEAL PLAN!!!
7 Alli s Sample Meal Plan (repeat x 3 weeks) Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Mini Protein Eggs & Oats Pure Fit Protein Lean Omelet (see Breakfast Protein Pancakes (see (see Bar (available at Parfait (see Breakfast Protein Breakfast Protein Pink Physique Plain Greek Yogurt & Small piece of fruit Tuna Salad (see Pure Fit Protein Bar Turkey Spaghetti (see shake (see 2 rice cakes 2 tbsp peanut butter (or other nut butter) Chicken & Rice (see Handful of nuts mixed with ½ cup dried fruit 3.5 4oz Salmon grilled Asparagus (green veggie) cooked in 1 tbsp olive oil 4 oz sweet potato Mex Chips & Dip (see Mandarin Salad (see Pure Fit Protein Bar 4 oz Grilled Turkey Round 1 cup steamed broccoli 1 cup garbanzo beans Salt & Pepper shake (see ½ cup cottage cheese ½ - 1 cup cantaloupe Sprouted Turkey Sandwich (see Deli Roll-up (see 4 oz lean beef 3 cups veggies (stir fried) 1 tbsp olive oil (for stir-fry) ½ cup kidney beans Pro Shop) 3-4 oz apple 2 tbsp peanut butter (or other nut butter) Salmon Salad (see Plain Greek Yogurt ½ cup blueberries 4 oz Lamb kabobs Grilled w/ red peppers, onions, mushrooms, pineapple slices ½ cup cooked jasmine rice Protein shake (see Taco Salad (see Pink Lady Sushi Roll (see Recipe) 4 oz Grilled Chicken breast 1 cup green beans 4 oz baked potato (top with salsa and plain Greek yogurt) 1 small handful plain lightly salted nuts Chicken Wrap (see Loaded Baked Potato (see 4 oz grilled lean steak 1 cup lima beans 1-2 cups steamed zucchini and stewed tomatoes Meal 6 (optional) If you are still hungry add this shake Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweet Protein Powder & 8 oz unsweetened Protein Powder & 8 oz unsweet
8 Recipes Breakfast Protein Parfait: 1/4 cup Greek Yogurt, plain, fat free 1/4 cup low fat cottage cheese 1/4 cup fresh berries 1 Tablespoon pecan pieces, toasted In a small bowl use a whisk to combine the yogurt and cottage cheese. Mix until well incorporated. Place half of the yogurt mixture into a clear cup, top with the berries and then the remaining yogurt mixture. Top with pecans. Chicken & Rice oz Grilled Chicken 2 tbsp Stubb s Bbque sauce ½ cup brown rice ½ - 1 cup carrots steamed or raw Drizzle barbeque sauce on chicken and Bake at 350 for minutes depending on oven. Serve with a side of cooked rice and steamed veggies. Chicken Wrap 1-2 cups Purple lettuce & Salad greens ¼ c Shredded Carrots ¼ c chopped zucchini 3 4 oz chopped Grilled Chicken ¼ c walnuts 1 Soft Tortilla Wrap or 2 Rice Paper Wraps for Gluten-free option Vinaigrette dressing for dipping (see Roll-up all ingredients in tortilla wrap or moist rice paper wraps and enjoy Deli Roll-up: 2 slices of low-sodium lean deli meat 1 slice of low fat cheese shake of pepper slice of tomato lettuce shredded carrots Roll-up everything in the deli meat and enjoy!
9 Eggs & Oats ½ cup steel cut oats (cook on stove top or microwave) 2 whole cooked eggs 1 cooked egg white ¼ cup fresh blueberries Salt & Pepper Mix eggs and egg white in skillet and scramble. Mix eggs with cooked oats, top with blueberries and enjoy! Mandarin Salad 2-3 cups Baby spinach leaves Chopped water chestnuts ½ c chopped raw veggies of choice 3 4 oz Grilled Chicken 1 tbsp sunflower seeds 1 mandarin orange separated pieces Optional Vinaigrette dressing (see Loaded Baked Potato 4 oz Plain Baked Potato ½ cup plain Greek yogurt ½ cup salsa ¼ cup low fat cheese 1 Tbsp Bacon Bits ¾ c Shredded Lettuce Bake potato in microwave and add toppings. Mex Chips & Dip oz container Plain Greek Yogurt ½ cup salsa 1 serving low-fat tortilla chips (see label for serving size) Mix the salsa in the Greek yogurt to make your dip. Dip the chips in and enjoy!
10 Mini Protein Pancakes: 4 egg whites ½ cup plain oats ½ cup low-fat cottage cheese ½ tsp vanilla extract 1/8 tsp baking powder 1/8 tsp cinnamon Mix all ingredients. Cook on a preheated griddle (medium low heat) until mixtures bubbles, flip and cook for another 60 seconds. Top with fresh berries. Omelet 3 egg whites Handful of chopped spinach ½ cup mushrooms ½ cup cheese ¼ - ½ cup salsa on top Salt & Pepper to taste Cook the omelet adding in the veggies in a skillet. Add mild to hot salsa on top. Pink Lady Sushi Roll (makes 6-8 servings) 2 Large cucumbers 4 ripe avocados 4 limes 1 bunch cilantro, minced 3 Large strawberries sliced 6-8 Large shrimp cooked Sea salt and black pepper Vinaigrette Dressing for dipping (optional see Cut your avocados in half and remove the center pit. Once the pit is removed, scoop out the meat into a bowl. Add the juice of the limes and the chopped cilantro to the mixture. Season with salt and pepper. Set the mixture aside while you prepare your cucumbers. Rinse and pat dry your cucumber. Cut off each end and set aside. Cut the cucumber in long, thin strips of approximately ⅛ thick. These will be the wrap for the sushi roll. Lay out the cucumber slices on a clean surface and spoon the avocado mixture down the center leaving ½ on each end. Sprinkle with lime. Add strawberry slice and a cooked shrimp. Then roll from one end and secure at the end with a tooth pick.
11 Breakfast Protein Shake (see Pink Physique Pro Shop for the super lean Protein Powder) 1 scoop chocolate or vanilla 8 oz unsweetened ½ banana or 1 serving frozen strawberries Blend all ingredients in shaker bottle or blender. If using the blender you can add ice to make it thicker like a frosty. Salmon Salad 4 oz grilled salmon 2 cups mixed greens 1/4 cup grilled fresh peaches 1 Tbsp blue cheese crumbles 1 Tbsp dried cranberries 1 Tbsp light salad dressing (combine all to make salad) Sprouted Turkey Sandwich 3-4 oz Turkey Breast Grilled ½ cup Bean Sprouts 2 slices Sprouted Bread 1/2 tbsp mustard 1 cup raw sliced veggies (cucumber, celery, carrots, or squash) Make into a sandwich and enjoy! Taco salad: 2 oz organic blue corn chips 2 oz cooked ground turkey 2 tsp olive oil (to cook turkey) ¼ cup kidney beans* ½ ounce low-fat cheddar cheese ½ cup chopped lettuce ½ cup avocado 1 tsp lime juice (on avocado) 2 Tbsp salsa
12 Tuna Salad ¾ small can Tuna (in water not in oil) 1 tbsp Balsamic Vinegar ½ chopped apple ½ cup shredded iceberg lettuce Mix tuna, balsamic vinegar, lettuce & apples in a bowl and enjoy Turkey Spaghetti (makes 6 servings) 6 oz whole grain noodles 2 lbs lean ground turkey breast 15 oz can Tomato Sauce 1/2 cup shredded carrots ½ cup chopped zucchini ½ cup sliced mushrooms ¼ cup chopped onion ½ tsp garlic salt 1 cup water ½ cup low-fat cheese (Optional) Cook ground turkey and veggies in skillet. Then add in the tomato sauce, spaghetti, water and garlic salt. Bring to a boil. Reduce heat; cover and simmer for minutes or until spaghetti and vegetables are tender. Garnish with small portion of cheese if desired. Salt & Pepper to taste. Vinaigrette dressing (makes 6 servings): ¼ cup lemon juice 2 tsp minced garlic 1 tsp basil 1 tsp oregano 1 tbsp Dijon mustard ½ cup balsamic vinegar 1 tbsp olive oil 1 tbsp brown sugar ¼ cup hot water Salt & Pepper to taste (optional Mix Hot water and brown sugar until sugar is dissolved in a mason jar. Then add other ingredients and shake well. You can also use a whisk or food processor to blend well. Then refrigerate overnight.
13 *Use calorie free seasonings such as herbs, Ms. Dash, sea salt, pepper. **Add vegetables anywhere you would like as many times as you like. As long as they are plain raw, steamed, or grilled without oil, butter, or fried then they are freebies and you can eat as many as you like as often as you like. *** Swap out any meal 1 for another meal 1. For instance if you only like one of the options for meal 1 you can stick with that for the entire 21 days. You can ALSO do this with Meal 3 s, and Meal 5 s. ****NOT Meals 2 s and 4 s. These meals include nuts or peanut butter some days but not others and this is by design. Do not eat extra days or meals of nuts or peanut butter other than what is in the plan. Eat & Train Smart!!! If you would like your friends or family to have a copy of this COPYRIGHTED program, please have them contact me at allikerr@thepinkphysique.com. We do not authorize the copying or sharing of this material. LET S BEGIN YOUR JOURNEY to BIKINI ABS!!! *ALWAYS CONSULT A PHYSICIAN PRIOR TO PARTICIPATING IN ANY FITNESS PROGRAM. CONSULT A REGISTERED DIETITIAN FOR SPECIFIC NUTRITION NEEDS.
By: Alli Kerr
Your Exclusive 21 Day Fat furnace Program By: Alli Kerr www.thepinkphysique.com 478-254-3220 21 Day Fat Furnace Program Table of Contents Page 2 21 Day Cleanse...Page 3 Workout Plan...Page 4 Food Log..
More informationWLG Week Summer Strong Challenge Meal Plans. Week Four. Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner
WLG 2019 12 Week Summer Strong Challenge Meal Plans Week Four Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday 1 cup cooked steel cut oats ¼ c. mixed berries chopped walnuts Sliced red
More information2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan
2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground
More informationFollow the 3 guidelines listed below in order to see the most success with this plan.
If you re uber busy and trying your best to maximize life to the fullest, yet you want to eat healthy and don t have the time to even figure out where to begin I m going to show you with this 30-Minute
More informationCityline Weight Loss Challenge Day Meal Plan #2
Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt
More informationWLG Week Summer Strong Challenge Meal Plans. Week Three. Day/Meal Breakfast Snack 1 Lunch Snack 2 Dinner
WLG 2018 12 Week Summer Strong Challenge Meal Plans Week Three Day/Meal Breakfast Snack 1 Lunch Snack 2 Dinner Saturday Sunday Monday Tuesday Wednesday Thursday Friday 1 Dark Chocolate Peppermint Protein
More information24 day challenge sample meal plan
24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst
More informationAmber s Best Recipes March 12, 2016 RECIPES. Amber s Best Recipes
RECIPES Amber s Best Recipes 1 Breakfast Pick Your Carb: 1/2 Cup Old Fashioned or Steel Cut Oats or 1 piece Sprouted Grain Toast (like Ezekiel) or 1 Sprouted Grain (like Ezekiel) or Whole Wheat Tortilla
More information360PILATES WORKOUT 30- Day Jump Start Nutrition Plan. Copyright Pilates Workout. All Right Reserved.
360PILATES WORKOUT 30- Day Jump Start Nutrition Plan Copyright 2004-2015 360Pilates Workout. All Right Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic
More informationONCE Again! Congratulations on completing this challenge!
Week 6 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you! Congratulations! You are on your way to completing this challenge. You should be beyond proud of yourself for the commitment
More information2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4
2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY
More informationEmily s Menu February 23 to March 1 st, 2015
Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes
More informationWeek 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide
Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day
More informationTable of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4
Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...
More informationCityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY
Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice
More informationWeek #2 Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner
WLG 2017 12 Week Summer Strong Challenge Meal Plans Week #2 Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday Monday Tuesday Wednesday Thursday Friday 1 c. cooked steel cut oats (use water)
More informationWLG Week Fall Challenge Meal Plans
WLG 2016 12-Week Fall Challenge Meal Plans WEEK #4 Day/Meal Breakfast Snack Lunch Snack Dinner Saturday 4 Hardboiled Eggs Sunday Monday Tuesday Wednesday Thursday Friday 1 Jar of Skinny Overnight Oats
More informationCityline Weight Loss Challenge Day Meal Plan #1
Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Oatmeal banana protein shake. Directions Full Recipe
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More information10 day BUSY MOM MEAL PLAN F R E E R E PO RT
10 day FREE BUSY MOM MEAL PLAN REPORT 10 DAY BUSY MOM MEAL PLAN 01 Mom s tend to put everyone s wants and needs before their own. Dinner is usually made with the children s preferences in mind or you get
More information1 8 BREAKFAST RECIPES
18 BREAKFAST RECIPES DEAR LIVESTRONG.COM MEMBER, We re excited to share our collection of high-protein breakfast recipes with you. Breaking your fast with a meal packed with protein not only gives you
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 3 2400 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
More informationWeek 5 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you!
Week 5 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you! Congratulations! You are on your way to completing week 4 and preparing for week 5. You have shown a great deal of commitment
More informationGuideline on How to Eat Throughout the Day
Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More information28 Day Fat Loss Challenge
28 Day Fat Loss Challenge Nutrition Guide by Tony Wood, CSCS Tony Wood Training http://www.tonywoodtraining.com All rights reserved. No part of this publication may be reproduced or transmitted in any
More informationRecipes for the Bariatric Patient
Recipes for the Bariatric Patient Presented by the Culinary Nutrition Students of Johnson & Wales RECIPE BOOK TABLE OF CONTENTS Introduction 3 Almond Protein Pancakes with Banana Cream Sauce Apple and
More informationLunch Menu. Summer 2017
Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationUK Meal Plan. Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites. ½ apple. 250ml water. ½ apple.
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** Lunch with 2 T avocado 3/4 cup
More informationUK Meal Plan. Monday Tuesday Wednesday Thursday. ½ apple. 250 ml water. ½ apple. 1 egg 1 T avocado. 3 T Hummus Carrots and celery.
Week 1 Monday Tuesday Wednesday Thursday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** 1 tsp Lunch with 2 T avocado 3/4 cup
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will
More informationQuinoa Nourish Bowl Servings: 2
Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped
More informationAimee Mars SPRING MEAL PLAN
Aimee Mars L I V I N G SPRING MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More information2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY
More informationM E A L P R E P 1 0 1
F i s h e r N u t r i t i o n S y s t e m s M E A L P R E P 1 0 1 M e a l P r e p l i k e a B o s s a n d R e d u c e M e a l T i m e S t r e s s S U Z A N N E F I S H E R M S, R D, L D N BENEFITS OF MEAL
More informationNutrition Guide. protein 25 g. carbohydrate 6 g. fat 5
Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationCityline 2017 Weight Loss Challenge: 7-day meal plan #3
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
More informationWeek 2 Meal Plan: Vegan
Week 2 Meal Plan: Vegan Breakfast: Protein Shake Cinnamon Quinoa Breakfast (optional see recipe and adjust grocery list) Blueberry Coconut Parfait (optional see recipe and adjust grocery list) Lunch: Protein
More informationLunch Portobello Mushrooms, Red Pepper, Pesto 'Sandwich' Dinner Slow Cooker Beef Pot Roast & Parsnips. Lunch Leftover Roast & Vegetable Salad
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Breakfast Bacon w/ Leftover Vegetables Roast butternut squash and caramelize onions. Bake the quiche and make pesto. Cut vegetables for
More information5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber
5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber Like most women, you have probably experienced self- sabotage and a lack of preparation on your health and weight loss journey.
More informationGROCERY STORE TOUR A Sample Day of Lean & Clean Meals
BREAKFAST Choco-Nut Butter Shake GROCERY STORE TOUR A Sample Day of Lean & Clean Meals Makes 1 Serving Calories: 405 Protein: 39 Fat: 18 Carbs: 26 ½ cup full-fat Greek yogurt ¼ cup oatmeal 1 tablespoon
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationLunch Program Overview
Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple
More information42 Days to Fit & Feeling Good
Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach
More informationAimee Mars WINTER MEAL PLAN
Aimee Mars L I V I N G WINTER MEAL PLAN M D A I L Y M E A L G U I D E G R O C E R Y L I S T C O O K B O O K Hey Friend, If you re uber busy and trying your best to maximize life to the fullest, yet you
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationTotal-Body Transformation Challenge
Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness
More informationRecommended Grocery List
Recommended Grocery List Below is a list of must-haves to complete this week s worth of meals and many of the meals and recipes created by LIFE. Don t be overwhelmed; you re likely to have many of these
More informationBy Jayson Hunter, RD, CSCS
By Jayson Hunter, RD, CSCS In Partnership with Fitness Boot Camp In here you will find 30 days worth of meal plans designed specifically to make sure you consume hearty nutrients and quality calories.
More informationHow to Succeed With Healthy Eating at Work
How to Succeed With Healthy Eating at Work University of Windsor Colleen Turnbull-Area Manager Weight Watchers Retired Nurse and Sessional Instructor 1 Canadians Average 36.6 hours a week at work Stats
More informationGet ready to change how you feel and look in just 10 days. The CoreBody Reformer
Get ready to change how you feel and look in just 10 days. The CoreBody Reformer 10-Day Kick Start is the time to challenge yourself and create a new you. This is the most restrictive part of the program.
More informationYour Journey Begins HERE
Your Journey Begins HERE congratulations on your 1st step towards losing weight & living a healthier lifestyle Welcome to our OGX Nutritional Management Program. During this program, you will be set on
More information10 Day Total Body Cleanse. Cleanse Your Body, Improve Your Energy and Lose Weight
10 Day Total Body Cleanse Cleanse Your Body, Improve Your Energy and Lose Weight Why Should I Commit to a Cleanse? Let s face it we don t always eat like we should, and often, we are left feeling tired,
More information2019 Cityline Weight Loss Challenge 7-Day Meal Plan
2019 Cityline Weight Loss Challenge 7-Day Meal Plan MONDAY DAY 1 Chocolate blueberry smoothie 1 scoop chocolate protein powder ½ cup frozen blueberries 1 cup unsweetened nut milk 1 teaspoon unsweetened
More information7 Day Cleanse 3.0. Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES MEALS INTERMITTENT FASTING...
Contents CONGRATULATIONS!... 4 PROVEN RESULTS... 5 MINDSET... 8 THE BASICS... 9 RULES... 10 MEALS... 11 INTERMITTENT FASTING... 12 3.0 BONUS STRATEGY... 13 FAQ... 14 WEEKLY MEAL OUTLINE... 15 VEGGIES:...
More information7 Ingredient Skinny Egg Roll Bowl
Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Directions Full Recipe. Banana Almond Butter
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More information28-DAY Meal Plan. Table of Contents. Nutrition briefly explained...2 Week 1.5 Week Week Week 4..26
28-DAY Meal Plan Table of Contents Nutrition briefly explained...2 Week 1.5 Week 2..12 Week 3..19 Week 4..26 1 1. (if you are hungry) should be eaten two hours after waking (and after working out if you
More informationMom's Bistro
7 Day Budget Friendly Family Menu Plan 7 days of breakfast, lunch, dinner and snack ideas with printable menu, printable grocery list, printable recipes and budget breakdown. www.momsbistro.net Mom's Bistro
More informationWHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019
WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019 6:30 am Pre- Workout 8:30 am Post- Workout Lunch Dinner Snacks Monday Leftover salmon + soba noodles GRAIN BOWL MONDAY Farro extravaganza
More informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 4 2400 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
More information7 Day Meal Plan for Pregnancy
7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,
More informationShopping List WEEK paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help
More informationCityline 2016 Weight Loss Challenge: 7-day meal plan #1
Cityline 2016 Weight Loss Challenge: 7-day meal plan #1 Day1: Apple cinnamon pancakes 2 tbsp ground flax meal 2 eggs 1/2 apple, grated 1/2 tsp cinnamon Coconut oil Combine ingredients in small bowl to
More informationMonday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites. 3 protein pancakes*** 2 T almond butter. ½ apple.
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 4 T almond slivers Snack 1 protein pancake*** 1 tsp Lunch with 4 T avocado 3/4
More informationPhase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION
Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved
More informationCLASSIC August 22, 2014
CLASSIC August 22, 2014 PREP GUIDE MEAL #1 Cut vegetables: o 1 medium yellow onion, chopped o 1 medium tomato, cut into small dice MEAL #2 Remove kernels from 1 ear of corn Cut vegetables: o 6 large cucumbers,
More informationHappy STEP BACK Into Your Healthy Lifestyle with Our Reset Plan! What s Happening this Month: IN THIS ISSUE
JANUARY 2016 609.537.6777 capitalhealth.org/weightloss Follow us on IN THIS ISSUE Happy 2016 from Your Friends at the Capital Health Metabolic & Weight Loss Center! STEP BACK Into Your Healthy Lifestyle
More informationMeal Prep Challenge, Week 3: Grocery List
Meal Prep Challenge, Week 3: Grocery List Serves 2 (x) = servings yielded per recipe 1. Meal 1: Taco Soup (x6) 2. Meal 2: Cilantro Citrus Shrimp w/ Mexican Quinoa Pilaf (x4) 3. Meal 3: Herb Roasted Chicken
More informationMonday Tuesday Wednesday Thursday. 3 protein pancakes*** 2 T almond butter. ½ apple. 8 ounces water. ½ apple. 1 egg 1 T avocado.
Week 1 Monday Tuesday Wednesday Thursday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** Lunch chicken with 2 T avocado 3/4 cup
More informationWelcome! WEEK 5 DINNER MENU MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Weekly Menu Plan Welcome! It seems like most of the country has been blanketed in snow this week (and if you aren't, keep it to yourself!). And while we love a good low and slow snow-day stew or soup,
More informationClean Eating Challenge - Basic Rules... 2 Additional tips:... 3
Table of Contents Clean Eating Challenge - Basic Rules... 2 Additional tips:... 3 Tips before you get started... 4 Super- Easy Grab & Go 7- Day Diet Plan... 5 Day 1... 5 Day 2... 6 Day 3... 7 Day 4...
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationDINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
More informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 2 1200 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
More informationIngredients & Directions:
Client Recipes Afternoon Parfait Ingredients & ½ cup Greek Yogurt Just a handful of roasted unsalted almonds ¼ cup frozen berries (this one is black cherries/blackberries/raspberries and blueberries) 1
More informationNurtition 01 Meal Plan
Nurtition 01 Meal Plan By: Sylvia Favela Copyright Notice No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording,
More informationRecommended Grocery List
Recommended Grocery List Below is a list of must-haves to complete this week s worth of meals and many of the meals and recipes created by LIFE. Don t be overwhelmed; you re likely to have many of these
More informationResource: noll/9- ways- to- gain- more- time- every- day_b_ html WEEK 3 RECIPES:
FitMill 60 WEEK 3 FOCUS: MAKE TIME 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
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationUK Challenge Meal Plans
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 2-3 4 ingredient protein pancakes*** 1-2 tsp almond butter Snack 1 protein pancake*** (left over from breakfast recipe) Lunch 125-175g grilled
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More information21 DAY WEIGHT LOSS CHALLENGE. Week 2 Meal Plan and Recipes FIT HOUSE NEWY YORK Barbara Vinciguerra, MS
2 DAY WEIGHT LOSS CHALLENGE Week 2 Meal Plan and Recipes 207 FIT HOUSE NEWY YORK Barbara Vinciguerra, MS WEEK 2 MEAL PLAN TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY UPON WAKING Morning Mojo
More informationNutrition Plan for: Challenge. Goals. Action Steps. Additional Resources
Nutrition Plan for: Challenge Goals Short Term: Long Term: Action Steps 1. 2. 3. Additional Resources 1. Recipes found here: https://healthystepsnutrition.com/healthy-recipes/ You can also find the HSN
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationDaily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes
For every 2 vegetables, enjoy 1 fruit 15% of daily calories from meat, dairy, and processed foods Unlimited non-starchy vegetables Daily Goals PLAN 4 1 ounce raw unsalted nuts/seeds 1 cup beans/legumes
More informationCONTENTS. Intro & How It Works. 7-Day Meal Plan Template. Breakfast Recipes. Lunch Recipes. Dinner Recipes. Snack Recipes. Ingredients Shopping List
CONTENTS Intro & How It Works 7-Day Meal Plan Template Breakfast Recipes Lunch Recipes Dinner Recipes Snack Recipes Shopping List 3 5 7 11 15 19 21 2 #QUICK&HEALTHY 7-DAY CHALLENGE Think of this 7-day
More informationProduce Produce protein. Pantry
Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken
More information14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationGet the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
More informationRaw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan
1 2 Welcome, Highly Raw-some Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you.
More informationPEANUT BUTTER SMOOTHIE
OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable
More informationWeek 4 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you!
Week 4 of the Empowerfitness 6-week Nutrition Challenge! A road to a healthier you! Congratulations! You are on your way to completing week 3 and preparing for week 4. You have really embraced the food
More informationMars CLEAN EATING PLAN
Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK FOUR BREAKFAST LUNCH SNACK DINNER WEEKLY TOTAL 9290 cal 366 g fat 130 (g sat) 467 protien 179 g fiber 456 g sugar 15270 mg sodium 1055 g carbs NOTES SUNDAY
More information