14- Day Build Meal Plan

Transcription

1 14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list 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! DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch 2 slices whole- wheat bread, toasted, topped with 2 Tbsps. peanut or almond butter and 1 small sliced mixed with 1 tsp. cinnamon. 1 ¼ cups berries and a ½ cup of crushed ice 1, 6" whole- wheat pita stuffed with 2 thin slices turkey, 2 Tbsp. feta cheese, ½ cup fresh spinach, ¾ cup chopped cucumbers, ¾ cup chopped tomatoes. Drizzle stuffed pita with 1 Tbsp. light salad dressing. Side salad: 1 ½ cups spinach topped with ¾ cup chopped tomatoes and ¾ cup sliced cucumbers. Toss with 1 Tbsp. light salad dressing. 1 apple ¾ ounce pretzels (about mini pretzels) 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery sticks 2/3 cup cooked quinoa tossed with 2 servings of Italian Vegetable Sauce* 1 boneless skinless Baked Lemon Chicken Breast* (4 oz. cooked) ½ cup non- fat flavored Greek yogurt topped with ¾ cup blueberries and 1 Tbsp. chopped nuts DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s 2 slices whole- wheat toast 2 eggs, scrambled using non- stick cooking spray 1 small apple 1 cup fat - free milk or low- fat soymilk, straight or warmed mixed with 1 tsp. cinnamon and ¾ cup blueberries 1 cup cold, cooked quinoa mixed with ½ cup chopped tomatoes, ½ cup chopped cucumbers and tossed with Greek Marinade* and 1 tsp. olive oil Serve on a bed of 2 cups fresh spinach, topped with one small Baked Lemon Chicken Breast*, sliced (3 oz. cooked). 1 pear Bean Salad: ½ cup garbanzo beans, tossed with ½ cup chopped tomatoes, ½ cup chopped bell peppers and ½ cup salsa 2/3 cup cooked brown rice 2 serving Turkey Chili* ½ cup steamed zucchini with 1 tsp. olive oil topped with 1 ¼ cups sliced strawberries DAY 3 2 poached eggs, served on 1 toasted whole- wheat English muffin ½ large grapefruit soymilk, straight or warmed 1 ¼ cups strawberries and ½ cup crushed ice 2/3 cup brown rice 2 serving Turkey Chili* 1 cup romaine lettuce, ¾ cup tomatoes and ¾ cup chopped cucumbers, tossed 2 Tbsp. light salad dressing 1 orange 1 cup canned low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens 1 raw carrot 1 cup long grain and wild rice 1 medium cod fillet, baked in an aluminum foil packet* with fresh squeezed lemon juice, 1 cup raw chopped tomatoes and Mediterranean Herb Blend* (4 oz. cooked fish) 1 cup cooked cauliflower and broccoli, topped with 1 tsp. olive oil and a squeeze of fresh lemon juice 1 frozen Why you look stronger already! Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1

2 DAY 4 DAY 5 DAY 6 DAY 7 Make extra pasta Italian Vegetable Sauce* and Turkey Meatballs* for tomorrow s lunch Prepare Veggie Soup* for tomorrow s lunch 1 ½ cups whole- grain, unsweetened cereal with 1 cup non- fat milk or low- fat soymilk and 1 small sliced 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave milk or low- fat soy milk, blended 1 small and ½ cup crushed ice Turkey sandwich: Fill 2 slices of whole- wheat toast with 2 thin slices deli turkey, 1 slice cheese and ½ cup sliced tomato, ¾ cup shredded romaine lettuce and 1 oz. sliced avocado ½ cup celery sticks and ½ cup baby carrots ¾ cup blueberries with ¾ cup granola 2 Tbsp. hummus with 1 cup celery sticks and 1 cup baby carrots 2/3 cup cooked whole- wheat or brown rice pasta with 2 servings Italian Vegetable Sauce* 4 Turkey Meatballs* 2, 2 ½" graham crackers with 1 small, 1 ½ tsp. peanut butter and 1 Tbsp. chopped nuts Combine 1 cup plain oatmeal with 1 Tbsp. peanut or almond butter and 1 cup of non- fat milk or low- fat soymilk. Heat in microwave according to package directions. Top with ¾ cup blueberries. 3 slices turkey bacon 6 oz. fat - free plain Greek yogurt mixed with 1 tsp. cinnamon and ¾ cup blueberries Warm 1 cup cooked whole- wheat pasta and toss with 1 tsp. olive oil and 1 serving Italian Vegetable Sauce* 3 Turkey Meatballs* 1 Kashi granola bar 1 apple Bean Salad: ½ cup garbanzo beans with 1 cup chopped tomatoes, 1 cup chopped cucumber and sprinkled with Mediterranean Herb Blend* 1 whole- wheat bun or 2 slices whole- wheat bread 1 frozen Veggie Burger, prepared according to package directions and topped with 1 slice low- fat cheese Side salad: 2 cups chopped romaine lettuce, ½ cup garbanzo beans, 1 cup tomatoes and 1 cup cucumbers with 3 Tbsp. light salad dressing 1 ¼ cups strawberries with ½ cup granola and ¾ cup blueberries 1 hard- boiled egg 3 slices turkey bacon milk or low- fat soymilk, blended 1 ¼ cup strawberries and ½ cup crushed ice Stuff 1, 6" whole- wheat pita with 2 thin slices deli turkey, 1 slice low- fat cheese, ½ cup chopped raw tomatoes and ½ cup shredded romaine lettuce. Drizzle with 2 Tbsp. light salad dressing Serve with 1 cup snap peas with 2 Tbsp. hummus for dipping 1 orange 1 cup low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens 1 raw carrot 2/3 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 julienne raw carrots, 1 cup chopped raw broccoli, ½ cup canned water chestnuts, ½ cup chopped mushrooms, 1 cup chopped bell peppers. When vegetables are almost tender, add 4 oz. shelled, cooked shrimp (about 12, medium, count shrimp). Cover with Asian Stir- fry Sauce* and heat through (about 2 minutes) or until sauce thickens. ½ cup non- fat flavored Greek yogurt with 1 ¼ cups strawberries 2, 4" whole- wheat waffles topped with 2 Tbsp. peanut or almond butter soymilk, blended with 1 ¼ cup strawberries and ½ cup crushed ice with 17 grapes 1 serving Veggie Soup* mixed with 1 cup rinsed black beans 6 whole- wheat crackers ¾ cup cottage cheese topped with 1 orange and 1 Tbsp. chopped nuts 2 Tbsp. hummus with 1 cup broccoli florets and 1 cup baby carrots Stuff 4, 6" taco shells with 8 oz. tofu stir- fried in 1 tsp. canola oil and tossed with ½ tsp. cumin and the juice of ½ a fresh squeezed lime Top with 2 oz. shredded low- fat cheese, ½ cup chopped raw tomatoes and ½ cup shredded romaine lettuce 1 cup steamed green beans topped with a squeeze of fresh lime juice 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter and 1 small Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 2

3 DAY 8 DAY 9 DAY 10 DAY 11 Cook extra pasta and Baked Greek Chicken* for tomorrow s lunch 2 slices whole- wheat toast, topped with 2 Tbsp. peanut or almond butter and 1 small sliced soymilk, straight or heated and mixed with 1 cup coffee 1 small and ½ cup crushed ice 1, 6" whole- wheat pita stuffed with 2 thin slices deli turkey, 2 Tbsp. feta cheese, ½ cup fresh spinach, ¾ cup chopped cucumbers and ¾ cup chopped tomatoes. Drizzle stuffed pita with 1 Tbsp. light salad dressing. Side salad: 1 ½ cups spinach topped with ¾ cup sliced mushrooms, ¾ cup sliced cucumbers tossed with 1 Tbsp. light salad dressing 6 whole- wheat crackers 1 pear 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery sticks 1 cup cooked, whole- wheat or brown rice pasta Heat 1 tsp. olive oil. Sauté 3 cups raw spinach and 1 ½ cup raw sliced cherry tomatoes with 1 tsp. garlic. Sprinkle with Mediterranean Herb Blend*. Top with 1 Baked Greek Chicken Breast*, sliced (4 oz. cooked) 1 frozen ¾ cup non- fat milk or soymilk with 1 tsp. chocolate syrup In a microwave- safe bowl, combine 2 eggs and 2 Tbsp. salsa. Heat on high for 2 minutes, or until eggs have set. Place cooked egg in 1, 6" whole- wheat pita. 1 small orange soymilk, straight or heated 1 ½ cups strawberries and ½ cup crushed ice Mediterranean Herb Pasta Chicken Salad: Mix 1 cup cooked, whole- wheat pasta with ½ cup chopped celery, ½ cup chopped tomatoes and 1 small, cooked Baked Greek Chicken Breast*, diced (3 oz. cooked). Toss with 1 serving Mediterranean Herb Blend*, 1 tsp. olive oil and a tsp. of fresh lemon juice. Serve on 2 cups fresh spinach. 1 cup melon cubes Black Bean Salad: ½ cup black beans mixed with ½ cup salsa and 1 cup chopped bell peppers 1 cup long grain and wild rice 1 medium tilapia fillet, cooked in a foil packet* topped with 1 serving of Veggie Salsa* (4 oz. cooked fish) ½ cup steamed broccoli with 1 tsp. olive oil ½ cup non- fat flavored Greek yogurt with ¾ cup blueberries Combine 1 cup plain oatmeal with 1 cup non- fat milk or low- fat soymilk. Heat in microwave according to package directions 2 low- fat sausage links, turkey or pork, prepared according to package directions 1 cup melon with 1 small apple 1, 6" flour tortilla stuffed with 1 cup fresh spinach, ½ cup grated carrots, ½ cup chopped bell pepper and 2 Tbsp. light salad dressing 2/3 cup low- sodium, low- fat cottage cheese with ¾ cup blueberries and ¾ cup granola 2 Tbsp. hummus with 1 cup snap peas and 1 cup cucumber spears 2/3 cup brown rice Slice tofu slab lengthwise and marinate 8 oz. tofu in Asian Marinade*. Bake at 350 for minutes, turning once halfway through cooking. In a non- stick fry pan, heat 1 tsp. canola oil. Stir- fry 1 cup raw sliced bell peppers, 1 cup broccoli florets, 1 cup shelled edamame, ½ cup drained, canned water chestnuts, ½ cup bean sprouts with 1 clove chopped garlic. Season with low- sodium Tamari soy sauce. 1 orange Heat 2, 4" frozen whole- wheat waffles and top with 1 ¼ cup strawberries 2 eggs, scrambled, using non- stick cooking spray sprinkled with cinnamon Super Smoothie: Blend ½ cup non- fat milk or low- fat soymilk 1 small and ½ cup crushed ice Combine 1 cup shelled edamame, 1 cup rinsed black beans, ½ cup raw chopped red bell peppers and ½ cup raw chopped red onion with 1 tsp. olive oil, juice of half a lime, 1 Tbsp. chopped cilantro and ¾ tsp. cumin. Top with 2 Tbsp. feta cheese. Serve over 2 cups raw spinach. 1 pear with 3, 2 ½" graham crackers 1 Kashi granola bar with 1 cup baby carrots and 1 cup sugar snap peas 1 whole- wheat roll or 2 slices whole- wheat toast Chef Salad: 2 cups chopped romaine lettuce, 1 cup tomatoes, 1 cup cucumbers, ½ cup garbanzo beans, 2 slices chopped deli turkey and 1 hard- boiled egg with 2 Tbsp. light salad dressing. 2, 2 ½" graham crackers with 1 tsp. peanut butter and 1 small Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3

4 DAY 12 DAY 13 DAY 14 Prepare Veggie Soup* for tomorrow s lunch 2 poached eggs, served on 1 toasted whole- wheat English muffin 1 small orange soymilk, straight or heated with 17 grapes Top 1 whole- wheat, toasted English muffin with ½ cup drained salsa and 2 oz. low- fat cheese. Heat under broiler until cheese melts. Top 1 cup romaine lettuce with ½ cup cucumbers, ½ cup garbanzo beans. Toss with 1 tsp. olive oil and Greek Marinade*. 1 ¼ cup strawberries with ½ cup granola 1 cup low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchen s 1 raw carrot Fill 1, 6" whole- wheat tortilla with: 4 oz. cooked shrimp (about 12, count shrimp), stir- fried in 1 tsp. canola oil, and seasoned with ½ tsp. cumin and the juice of ½ a fresh squeezed lime Top with ½ cup chopped raw tomatoes and ½ cup shredded romaine lettuce Serve with 1 cup asparagus and ½ cup corn 1 cup melon 2 slices whole- wheat bread, toasted, topped with 2 Tbsp. peanut or almond butter and 1 small sliced mixed with 1 tsp. cinnamon. milk or low- fat soymilk blended with 1 Tbsp. whey protein powder, ¾ cup blueberries and ½ cup crushed ice Add 1 cup canned, rinsed kidney beans to 2 servings of Veggie Soup* 5 whole- wheat crackers ¾ cup low- sodium, low- fat cottage cheese mixed with 1 small diced apple and 1 Tbsp. chopped nuts 1 Kashi bar with 1 cup sugar snap peas and 1 cup broccoli florets 1 Baked Sweet Potato* 1 medium, 1" thick salmon fillet: Marinate in Dijon Lime Marinade* and bake in a foil- lined baking dish at 400 for about minutes or until fish is cooked through (4 oz. cooked) 1 cup steamed asparagus and ½ cup steamed sliced red bell peppers with 1 tsp. olive oil soymilk blended with 1 small and ½ cup crushed ice In a microwave- safe bowl, combine 2 eggs and 2 Tbsp. salsa. Heat on high for 2 minutes or until eggs have set. Place eggs in 1, 6" whole- wheat pita bread. 1 small orange soymilk, straight or mixed with 1 cup coffee with 1 cup melon Stuff 1, 6" whole- wheat pita with 2 thin slices deli turkey, ½ cup shredded romaine lettuce, ½ cup edamame, ½ cup grated carrots and ¾ cup sliced mushrooms. Drizzle with Asian Marinade*. 1 cup snap peas with 2 Tbsp. hummus for dipping. 17 grapes 1 Kashi granola bar with 1 cup celery sticks and 1 cup baby carrots 2/3 cup cooked brown rice Beef kebab: Skewer 4 small cubes lean beef, such as top sirloin, with 1 cup cherry tomatoes, ½ cup whole mushrooms, 1 cup thickly sliced zucchini and ½ cup sliced bell pepper. Brush with 1 tsp. olive oil and Greek Marinade*. Broil or grill until meat is cooked through. 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter with 1 small 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 PANTRY LIST Check your cabinets! You ll need these ingredients to make the dishes in your plan. STAPLES You'll need these items throughout your program. Stock up now if you don't have them on hand! 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! Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup (optional) Light Salad Dressing Salsa Tamari Soy sauce (low- sodium) Tomato Sauce (optional) Herbs and Spices Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Marjoram Mint Oregano Rosemary Salt Thyme Non- Foods Aluminum Foil Non- stick Cooking Spray Bakery Whole- wheat Bread Whole- wheat English Muffins Whole- wheat Pita Bread Whole- wheat Rolls Whole- wheat Tortillas (6") Dairy 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 (1 package) Non- fat Milk or Low- fat Soymilk Refrigerated Orange Juice (small amount for marinade) Frozen Corn Edamame (shelled) Low- fat Sausage Links (Turkey or Pork) Vegetarian Sausage Patties Veggie Burger (see FAQs for recommended brands) Whole- wheat Waffles Grocery Canned Goods Canned Black Beans (1, 15- oz. can) Canned Garbanzo Beans (1, 15- oz. can) Canned Kidney Beans (3, 15- oz. cans) Canned Low- sodium Lentil- Vegetable Soup (1 can) Canned Crushed Tomatoes (1, 28- oz. can) Crushed Pineapple in juice (1, 4- oz. can) Canned Water Chestnuts (1, 8- oz. can) Grocery Dry Goods Chopped Nuts Graham Crackers Kashi Granola Bars Mini Pretzels Peanut or Almond Butter Taco Shells (small, corn) Whole- wheat Crackers Grocery Grains and Cereals Brown Rice Vegetable Broth - Low- sodium (2-3 cartons) Long- grain and Wild Rice Quinoa Whole- wheat or Brown- rice pasta Low- fat Granola Instant Oatmeal (plain) Whole Grain Cereal (plain, unsweetened) Produce Staples Garlic Ginger Root Onion (Red and Yellow) Other Whey Protein Powder 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 (2, 4- oz. cups) Non- fat plain Greek Yogurt (6, 6- oz. cups) 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) Ground Turkey (93% Lean) 2 lbs. Turkey Bacon (1 package) Produce Apples (3) Avocado (1) Baby Carrots (4, 8- oz. bags) Bananas (6 small) Bell Peppers, red and green (4) Blueberries - fresh or frozen (1 quart plus 1 pint) Broccoli (1 small head) Carrots (1 bag) Cauliflower (1 small head) Celery (1 bag) Cucumbers (3 large) Grapefruit (1 large) Grapes (1 small bunch) Green Beans (1/3 lb.) Lemons (3) Limes (2) Mushrooms (1/2 lb.) Oranges (3) Parsley (1 small bunch) Pears (1) Romaine Lettuce (1-2 heads) Spinach (1, 10- oz. bags) Strawberries - fresh or frozen (3 quarts plus 1 pint) Sugar Snap Peas (1, 8- oz. bag) Tomatoes (7 lbs.) Zucchini (1 small) WEEK 2 SHOPPING LIST It s the final stretch! You ll need these perishables for Week 2! Dairy Non- fat flavored Greek Yogurt (1, 4- oz. cups) Non- fat plain Greek Yogurt (5, 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (2) Frozen Tilapia Fillet (1) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Salmon Fillet (1) Beef Top Sirloin (1/2 pound) Produce Apples (2) Asparagus (1 bunch) Baby Carrots (3, 8- oz. bags) Bananas (8 small) Bean Sprouts (1 small carton) Bell Peppers, red and green (5) Blueberries - fresh or frozen (1 pint) Broccoli (1 small head) Carrots (1 bag) Celery (1 bag) Cherry Tomatoes (1 carton) Cilantro (1 bunch) Cucumbers (2 large) Grapes (1 small bunch) Green Beans (2/3 lb.) Lemons (4) Limes (3) Melon (1 large) Mushrooms (1/2 lb.) Oranges (4) Parsley (1 small bunch) Pears (2) Romaine Lettuce (1-2 heads) Spinach (3, 10- oz. bags) Strawberries - fresh or frozen (1 quart) Sugar Snap Peas (4, 8- oz. bags) Sweet Potato (1) Tomatoes (3 lbs.) Zucchini (1 small) Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 6