14- Day Burn Meal Plan

Transcription

1 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 lists at the end of the plan to stock up for the week. You ll find recipes for dishes marked with * in your Fuel Recipe Toolkit. Eat all the meals on your plan to keep your body optimally fueled. And don t forget to drink up! Women should drink 9, 8- oz. glasses of water each day. Men should drink 13. You can also drink herbal tea to your heart s content! You re looking leaner already DAY 1 Prepare extra quinoa and Baked Lemon * for 1 slice whole- wheat toast with 2 Tbsp. peanut or almond butter mixed with 1 tsp. cinnamon Super Smoothie: ¾ cup non- fat milk or low- fat soymilk, blended and ½ cup crushed ice ½ a 6" whole- wheat pita stuffed with two thin slices of deli turkey, 2 Tbsp. feta cheese, ½ cup fresh spinach, ¼ cup chopped cucumbers, ¼ cup chopped tomatoes. Drizzle stuffed pita with balsamic vinegar. Side salad: 1 ½ cups spinach topped with ¼ cup chopped tomatoes and ¼ cup sliced cucumbers. Toss with Greek Marinade*. 1 small banana baby carrots 1/3 cup cooked quinoa tossed with 1 serving of cooked Italian Vegetable Sauce* and 1 tsp. extra virgin olive oil 1 small boneless, skinless Baked Lemon Chicken Breast* (3 oz. cooked). Small tossed salad: 1 cup chopped romaine, ¼ cup chopped tomato and ¼ cucumber, drizzled with balsamic vinegar. soymilk DAY 2 Prepare extra Turkey Chili* for Heat 1, 4" frozen whole- wheat waffle and top with 2 Tbsp. peanut or almond butter and 1 apple 1/3 cup cold, cooked quinoa tossed with ½ cup finely chopped tomatoes, ½ cup chopped cucumbers. Toss with 1 serving Greek Marinade*. Serve on a bed of 2 cups fresh spinach leaves. 1 small cooked boneless Baked Lemon Chicken Breast* (3 oz. cooked). 1 small apple 1 cup canned low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens 1 serving Turkey Chili* topped cheese 2 cups romaine lettuce, 1 cup chopped tomatoes, with 1 oz. sliced avocado (about 1/5 th a small avocado), sprinkled with chopped cilantro and a squirt of lime juice 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter DAY 3 Prepare extra pasta, Italian Veggie Sauce* and Turkey Meatballs* for ½ cup plain oatmeal made with 1 cup of non- fat or low- fat soymilk according to package directions 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave with 1 small banana Warm 1 serving Turkey Chili* cheese. 1 cup chopped romaine with ½ cup chopped tomatoes tossed with chopped cilantro and a squeeze of lime juice 1 small pear baby carrots ½ cup cooked whole- wheat or brown rice pasta tossed with 2 servings Italian Vegetable Sauce* and 1 tsp. extra virgin olive oil 3 Turkey Meatballs* soymilk Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1

2 DAY 4 DAY 5 DAY 6 DAY 7 Prepare Veggie Soup* for 1 slice whole- wheat toast 1 egg, scrambled and cooked using non- stick cooking spray, and topped with 1 oz. shredded low- fat cheese Super Smoothie: ½ cup non- fat powder, ¾ cup blueberries and ½ cup crushed ice. Warm ½ cup leftover whole- wheat pasta with 1 serving Italian Vegetable Sauce* and 3 Turkey Meatballs*. 1 small orange Bean Salad: ½ cup garbanzo beans tossed with 1 cup chopped tomatoes and 2 Tbsp. salsa 1 small Baked Sweet Potato* 1 small cod fillet, baked in an aluminum foil packet*. Fill packet with 1 tsp. fresh squeezed lemon juice, ½ cup chopped tomatoes, ½ cup chopped onions and Mediterranean Herb Blend* (3 oz. fish cooked). 1 cup cooked and cauliflower, topped with 1 tsp. olive oil and a squeeze of fresh lemon juice ¾ cup unsweetened whole grain cereal with 1 cup of non- fat milk or low- fat soymilk. 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave mixed with ¾ cup blueberries Open- faced sandwich: Top 1 slice of whole- wheat toast with 2 thin slices of deli turkey and ½ cup sliced tomato. Top cheese. Heat under broiler or in microwave until melted. ½ cup baby carrots, ½ cup celery sticks and ½ cup cucumber spears 1 small apple broccoli florets 1/3 cup cooked brown rice Shrimp Stir- fry: In a non- stick fry pan, heat 1 tsp. canola oil over high heat. Stir- fry ½ cup julienned carrots, 1 cup chopped broccoli, ½ cup chopped mushrooms and 1 cup chopped bell peppers. When vegetables are almost tender, add 3 oz. of shelled, cooked shrimp (about 10 medium, count shrimp). Cover with Asian Stir- fry Sauce* and heat through (about 2 minutes) until sauce thickens. 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter or almond butter 1 poached egg, served on ½ a toasted, whole- wheat English muffin, and topped with 1 oz. shredded low- fat cheese Super Smoothie: ½ cup non- fat and ½ cup crushed ice Stuff ½, 6" whole- wheat pita with 2 slices deli turkey, 1 slice low- fat sliced cheese, 1 cup shredded romaine lettuce and ½ cup chopped raw tomatoes. Sprinkle with Lemon Seasoning*. 1 cup snap peas 17 grapes baby carrots ½ cup cooked long grain and wild rice 1 small, 1" thick salmon fillet: Marinate in Dijon Lime Marinade* and bake in a foil lined baking dish at 400 for about minutes or until cooked through (3 oz. cooked). 1 cup steamed asparagus and ½ cup steamed sliced red bell peppers tossed with 1 tsp. of balsamic vinegar ½ cup plain oatmeal with 2 Tbsp. peanut or almond butter and 1 cup of non- fat milk or low- fat soymilk. Heat in microwave according to package directions. yogurt with 17 grapes 1 serving Veggie Soup*, heated with ½ cup rinsed, canned black beans ¾ cup low- sodium, low- fat cottage cheese topped with 1 ¼ cups chopped strawberries 1 Kashi granola bar and 1 cup snap peas Stuff 2, 6" taco shells with 4 oz. tofu stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime. Top with: 1 cup chopped raw tomatoes, 1 cup shredded romaine lettuce and 1 oz. shredded low- fat cheese. ¾ cup steamed broccoli topped with a squeeze of fresh lime juice ¾ cup non- fat milk or low- fat soymilk with 1 tsp. chocolate syrup Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 2

3 DAY 8 DAY 9 DAY 10 DAY 11 Make extra Baked Greek Chicken* and Long Grain and Wild Rice for Prepare extra Baked Lemon Chicken* for South of the Border Egg: In a microwave- safe bowl, scramble 1 egg and 2 Tbsp. salsa. Heat on high for 1-1 ½ minutes or until egg has set. Place cooked egg in ½ a 6" whole- wheat pita and top with 1 oz. shredded low- fat cheese. and 1 cup cubed melon 1, 3- oz. can of tuna (packed in water), sprinkled with Lemon Seasoning* Serve atop 2 cups shredded romaine lettuce, ½ cup grape tomatoes, ½ cup cucumber, drizzled with lemon juice. 5 whole- wheat crackers 17 small grapes celery sticks ½ cup cooked, plain long- grain and wild rice 1 small Greek Chicken Breast* (3 oz. cooked). Serve on spinach bed. Prepare Spinach: Sauté 3 cups raw spinach, ½ cup grated carrots, ½ cup sliced mushrooms, ½ cup chopped onions and 1 tsp. chopped garlic in 1 tsp. olive oil. Add a squeeze of fresh lemon juice. yogurt mixed with ¼ cup low- fat granola 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave Super Smoothie: ½ cup non- fat and ½ cup crushed ice Mix ½ cup cold long- grain and wild rice with ½ cup chopped red bell pepper, ¼ cup grated carrot and ¼ cup chopped red onion. Toss with a squirt of fresh lemon juice and chopped parsley to taste. Serve atop 2 cups fresh spinach with 1 small cold, cooked Greek Chicken Breast* (3 oz. cooked). 1 small apple snap peas ½ a 6" whole- wheat pita bread 1 frozen veggie burger (approximately 3 oz.) cooked according to package directions Side salad: 2 cups romaine lettuce, 1 cup grape tomatoes, 1 cup grated carrot, ½ cup garbanzo beans tossed with 2 Tbsp. light salad dressing 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter In a microwave- safe bowl, scramble 1 egg and sprinkle with Mediterranean Herb Blend*. Heat on high for 1-1 ½ minutes or until egg has set. Place cooked egg in ½ a 6" whole- wheat pita, and top cheese. and 1 apple Fill ½ a 6" whole- wheat pita bread with ½ cup chopped broccoli, ½ cup grated carrots, ½ cup garbanzo beans and 2 tbsp. feta cheese. 1 cup celery sticks 1 small apple with 1 Tbsp. peanut butter Black Bean Salad: ½ cup black beans mixed with 2 Tbsp. salsa and 1 cup chopped bell peppers 1 small Baked Sweet Potato* 1 small tilapia fillet, cooked in an aluminum foil packet*. Fill foil packet with 2 servings of Veggie Salsa* (3 oz. cooked fish). yogurt with 1 Tbsp. chopped nuts Combine ½ cup plain oatmeal mixed 1 cup non- fat milk or low- fat soymilk. Heat in microwave according to package directions 2 frozen, pre- cooked, low- fat sausage links, cooked according to package directions with 1 small pear Stuff ½, 6" whole- wheat pita with 2 thin slices deli turkey, 1 oz. low- fat cheese, ½ cup raw chopped tomatoes, ½ cup diced celery and 1 cup shredded romaine lettuce. Top with 2 Tbsp. of salsa. 1 cup snap peas 17 grapes broccoli florets and 1 cup baby carrots 1/3 cup cooked quinoa topped with 2 servings of Italian Vegetable Sauce* 1 small Baked Lemon Chicken Breast* (3 oz. cooked) and 1 Tbsp. chopped nuts Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3

4 DAY Day Burn Meal Plan DAY 13 DAY 14 ¾ cup unsweetened whole grain cereal, in 1 cup non- fat milk or low- fat soymilk 3 slices cooked turkey bacon mixed with 1 tsp. cinnamon and ¾ cup blueberries 1/3 cup cold, cooked quinoa tossed with 1 small chopped tomato, ¼ cup chopped celery, and 1 grated small carrot. Sprinkle with Mediterranean Herb Blend*. Serve atop 2 cups spinach leaves. 1 small cold Baked Lemon Chicken Breast* (3 oz. cooked) cauliflower florets Cut tofu slab lengthwise and marinate 4 oz. tofu in 1 serving of Asian Marinade*. Bake at 350 for minutes, turning once halfway through cooking. 1/3 cup cooked brown rice Sauté 1 cup raw sliced bell peppers, ½ drained, canned water chestnuts, 1 cup broccoli florets, ½ cup edamame and ½ cup bean sprouts in 1 tsp. canola oil and 1 clove chopped garlic. ¾ cup fat- free milk or low- fat soymilk and 1 tsp. chocolate syrup Heat 1, 4" frozen whole- wheat waffle and top with 1 Tbsp. peanut butter or almond butter 1 egg, scrambled, with Mediterranean Herb Blend*, using non- stick cooking spray 1 cup of fat- free milk or low- fat soymilk, straight or warmed and mixed with Super Smoothie: ½ cup fat- free and a ½ cup of crushed ice Combine ½ cup shelled edamame (thawed if using frozen product), 1 cup canned, rinsed black beans, ½ cup chopped red bell peppers, ¼ cup celery and ¼ cup raw chopped red onion with juice of half a lime, 1 Tbsp. chopped cilantro and ¼ tsp. cumin. Serve over 2 cups raw spinach, sprinkled with 2 Tbsp. feta cheese 17 small grapes celery sticks Beef kebab: Skewer 3 small cubes of lean beef, such as top sirloin, with ½ cup grape tomatoes, 1 cup mushrooms, 1 cup thickly sliced zucchini and ½ cup sliced bell peppers. Brush with 1 tsp. olive oil and 1 serving Greek Marinade*. Broil or grill over medium heat until meat is cooked through. sprinkled with cinnamon ½ toasted whole- wheat English muffin, topped with 1 poached egg and 1 oz. shredded low- fat cheese yogurt with 1 small banana Stuff ½, 6" whole- wheat pita with 3 thin slices deli turkey, ½ cup sugar snap peas, and ½ cup finely grated carrot. Drizzle with low- sodium Tamari sauce. 1 cup mixed celery and carrot sticks 1 small orange 1 Kashi granola bar and 1 cup cucumber spears Stuff 2, 6" taco shells, with: 3 oz. cooked shrimp (about 10, count), stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime until heated through. Top with: ½ cup chopped raw tomatoes, ½ cup chopped red bell pepper and 1 cup shredded romaine lettuce and 1 oz. sliced avocado (about 1/5 th a small avocado). Serve with ¾ cup steamed asparagus topped with a squeeze of fresh lime juice. Great job with your 14- day meal plan! Like the results? Keep the momentum going by mixing and matching meals from your plan. Since all your breakfasts, lunches, dinners and snacks are built to deliver the same nutrition profile, you can create your own plan by repeating your favorite meals. Way to work your Koko program! Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 4

5 Pantry & Shopping Lists Stock up on these items to make preparing your Koko Fuel meals a breeze. Approximate quantities are included to help with your shopping. Use the Weekly Shopping Lists to see what perishable items you ll need each week. Enjoy the fat- burning benefits of these nutrient- rich foods! PANTRY LIST Check your cabinets! You ll need these ingredients to make the dishes in your plan. Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup Light Salad Dressing Salsa Tamari Soy sauce (low- sodium) Tomato Sauce Grains and Cereals Brown Rice Instant Oatmeal (plain) Long- grain and Wild Rice Low- fat Granola Quinoa Taco Shells (small, corn) Whole Grain Cereal (plain, unsweetened) Whole- wheat or Brown Rice Pasta Other Food Peanut or Almond Butter Vegetable Broth - Low- sodium Herbs and Spices Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Marjoram Mint Oregano Pepper Rosemary Salt Thyme Non- Food Items Aluminum Foil Non- stick Cooking Spray STAPLES You'll need these items throughout your program. Stock up now if you don't have them on hand! Bakery Whole- wheat Bread Whole- wheat English Muffins Whole- wheat Pita Bread Dairy/ Refrigerated Butter Eggs Reduced Fat Feta Cheese (1 package) Low- fat Cottage Cheese (1 small carton) Low- fat Shredded Cheese (1, 8- oz. package) Low- fat sliced Cheese Non- fat Milk or Low- fat Soymilk Orange Juice (for marinade) Frozen Edamame (shelled) Low- fat Sausage Links (pork or turkey) Vegetarian Sausage Patties Veggie Burgers Whole- wheat Waffles Grocery Canned Goods Canned Black Beans (1, 15- oz. can) Canned Crushed Tomatoes (1, 28- oz. can) Canned Garbanzo Beans (1, 15- oz. can) Canned Kidney Beans (2, 15- oz. cans) Canned Low- sodium Lentil- Vegetable Soup (1 can) Canned Tuna (packed in water) (1, 3- oz. can) Canned Water Chestnuts (1, 8- oz. can) Chopped Nuts Crushed Pineapple in juice (1, 4- oz. can) Graham Crackers Kashi Granola Bars Whole- wheat Crackers Other Whey Protein Powder Produce Staples Garlic Ginger Root Onions Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 5

6 WEEK 1 SHOPPING LIST You ll need these perishable foods for your Week 1 meal plan! Dairy Non- fat flavored Greek yogurt (1, 4- oz. cartons) Non- fat plain Greek yogurt (6, 6- oz. cartons) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (2) Frozen Cod Fillet (1) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Salmon Fillet (1) Ground Turkey (93% Lean) 2 lbs. Produce Apples (3) Asparagus (1 bunch) Avocado (1) Baby Carrots (4, 8- oz. bags) Bananas (2 small) Bell Peppers, red and green (4-5) Blueberries - fresh or frozen (1 pint) Broccoli (1 small head) Carrots (2 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (1 bunch) Cucumbers (1 large) Grapes (1 small bunch) Green Beans (1/3 lb.) Lemons (4-5) Limes (5-6) Mushrooms (1 lb.) Oranges (1) Parsley (1 small bunch) Pears (1) Romaine Lettuce (2 heads) Spinach (2, 10- oz. bags) Strawberries - fresh or frozen 1 quart) Sugar Snap Peas (2, 8- oz. bags) Sweet Potato (1) Tomatoes (5 lbs.) WEEK 2 SHOPPING LIST You ll need to restock these perishable items for week 2 of your program. Dairy Non- fat flavored Greek yogurt (3, 4- oz. cartons) Non- fat plain Greek yogurt (8, 6- oz. cartons) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (4) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Tilapia Fillet (1) Top Sirloin Steak (1/2 lb.) Turkey Bacon (1 package) Produce Apples (3) Asparagus (1 bunch) Avocado (1) Baby Carrots (1, 8- oz. bag) Bananas (1 small) Bean Sprouts (1 small carton) Bell Peppers (4-5) Blueberries - fresh or frozen (1 pint) Broccoli (1 small head) Carrots (2 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (small bunch) Cucumbers (1 large) Grape Tomatoes (1 pint) Grapes (1 small bunch) Lemons (5-6) Limes (2-3) Melon (1 small) Mushrooms (1 lb.) Oranges (1) Parsley (1 small bunch) Pears (1) Red Onion (2 small) Romaine Lettuce (2 heads) Spinach (3, 10- oz. bags) Strawberries - fresh or frozen (1 quart) Sugar Snap Peas (3, 8- oz. bags) Sweet Potato (1) Tomatoes (3 lbs.) Zucchini (1 small) Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 6