7-DAY Meal Plan Breakfast Lunch Afternoon Snack Monday Tuesday Wednesday Thursday Friday Saturday Sunday English Muffin w/ Maple Pecan Oatmeal 2 slices turkey bacon Banana Flax Smoothie 1 scrambled egg Berry and English Muffin w/ Banana Protein Granola Yogurt Almond Butter Pancakes * Parfait* and Banana Mediterranean Morning Scramble whole wheat tortilla Turkey, Avocado, and Hummus Wrap Berry Crunch Parfait Egg Salad Open Faced Sandwich* 1 med apple Turkey, Avocado, and Hummus Wrap Berry Crunch Parfait Citrus Salmon Salad* 1 hard-boiled egg 1 cup cottage cheese w/ cup berries stevia if desired 1 brown rice cake w/ 1 T nut butter 1 hard-boiled egg 1 oz whole wheat pretzels 1 string cheese 1 oz pita chips Thin Crust Vegetarian Sausage Pizza Italian Side Salad Yasso Frozen Greek Yogurt Bar Barbecue Portobello and Chicken Quesadillas* 1 cup steamed broccoli w/ T reduced fat butter Pesto Spinach Turkey Burger Mixed Green Salad with Light Balsamic Dressing cup quinoa Grilled Garlic Tilapia and Parsley Couscous* Yasso Frozen Greek Yogurt Bar Make Ahead Beef Stew (Crock Pot) cup brussels sprouts 1 oz wheat bread w/ 1 tsp butter 2 Spicy Cilantro Lime Shrimp Tacos* Mixed Greens Salad with Avocado 1650 1500 1650 1465 1550 1630 Almond Butter and Banana Citrus Salmon Salad* 1 hard-boiled egg Protein Bar <200 calories and at least 13g protein* Kale Brown Rice Parmesan Casserole* Dinner Total Calories "The statements made in this Nutrition Guide have not been evaluated by the FDA (U.S. Food and Drug Administration). Any published or video or audio recordings or products are not intended to diagnose, treat, cure or prevent any disease. The information provided is not a substitute for a face-to-face consultation with your physician, and should not be construed as individual medical advice. The contents of this site are based on the opinions of Nicole Fox, MPH, RD, & Michelle Dozois, Certified Fitness Instructor unless otherwise noted. The information provided is not intended to replace a one to one relationship with a qualified health care professional and is not intended asmedical advice. It is intended as a sharing of knowledge and information from the personal research and experience of Michelle Dozois, Nicole Fox, MPH, RD and their community. Michelle Dozois and Nicole Fox encourage you to make your own health care decisions based on your own research and in partnership with a qualified health professional. " cup roasted brussel sprouts or 1 cup steamed broccoli 1630 2 oz hummus 1 oz Feta Cranberry Turkey Southwest Corn Wrap and Black Bean Salad Berry Crunch Parfait 1 cup 1% cottage cheese 1 med apple * Recipes with an asterik are from our signature Peak 10 Challenge program, an 8 week program to get you in the best shape of your life. It happens 3 times/year, inquire at the front desk or email us at info@breakthrufitness.com Daily Average of Macronutrients (% of calories): 40% Carbohydrate, 29% Protein, 31% Fat 1.
Healthy Re-Boot 7 Day Meal Plan Nutrition is key to truly attaining health, gaining muscle and losing weight. There s a saying, you can t out train a bad diet, and we believe in that at Breakthru. Fitness and nutrition are not an either/or proposition, it s both! We collaborated with Breakthru member and Sports Dietitian, Nicole Fox, MPH RD and created this one week guide to eating healthy to give you inspiration and guidance. Most of the recipes are in 1-2 serving portions, and the calories and nutrients are given below each recipe if you are tracking your food. If you would like more help with nutrition or just weekly inspiration from Nicole, visit her at nicolefoxrd.com and sign up to receive her newsletter. Breakfast English Muffin with Almond Butter and Banana 1 English muffin, whole wheat 1 small banana (6-7 ) 2 tbsp almond butter Gear: toaster 1. Toast English muffin. 2. Peel and slice banana. 3. Spread almond butter evenly among muffin halves and top with sliced bananas. Calories: 388 kcal Fat: 19 g Protein: 13 g Carbohydrates: 48 g Maple Pecan Oatmeal with Turkey Bacon 1 tbsp chopped pecans 1 cup nonfat milk or unsweetened almond milk ¾ cup quick cooking rolled oats, dry 2 tbsp maple syrup ½ tsp vanilla extract ¼ tsp sea salt ¼ tsp ground cinnamon 2 slices turkey bacon Gear: skillet, saucepan 1. Combine the oats, milk, maple syrup, vanilla extract, salt and cinnamon in a medium saucepan. Bring to a simmer over medium heat and cook stirring occasionally for 5 minutes until the oatmeal is tender. 2. While oatmeal cooks, fry bacon in a skillet over medium-high heat until crispy. 3. Set on a paper towel to soak in the excess grease and serve with oatmeal. 4. Top oatmeal with chopped pecans. Banana Flax Smoothie 2 cups raw kale 1 cup orange juice 1 cup water 3 tbsp ground flaxseed 1 cup raw pear 1 cup nonfat Greek yogurt, plain ½ medium banana, frozen if possible Gear: blender 1. Core and chop pear. 2. Remove the stems from kale. 3. Add kale, orange juice, water, flaxseed, pears, yogurt, and banana to blender. 4. Blend until smooth. Tips: can freeze fruit and buy ground flaxseed to give a smoother consistency. Calories: 303 kcal Fat: 6 g Protein: 19 g Carbohydrates: 49 g Calories: 291 kcal Fat: 6 g Protein: 20 g Carbohydrates: 40 g 2.
Breakfast Berry and Granola Yogurt Parfait 8 oz nonfat Greek yogurt, plain ⅓ cup Kashi, Go Lean Crunch, Honey Almond Flax 2 tbsp chopped walnuts ⅓ cup raw blueberries ⅓ cup raw blackberries ⅓ cup raw strawberries 1. Slice strawberries and set aside. 2. Place yogurt in a bow, top with berries granola and walnuts. 3. Repeat with remaining portions. Calories: 311 kcal Fat: 10 g Protein: 23 g Carbohydrates: 35 g Banana Protein Pancakes 4 large egg whites ¼ cup Quaker Instant Oatmeal ½ scoop vanilla whey protein powder (look for a brand with about 100 calories and 20 g of protein per scoop) ⅓ medium banana ½ tsp vanilla extract 1 ½ tsp reduced fat butter, unsalted nonstick cooking spray Gear: mixing bowl, frying pan 1. Whip the egg whites in a bowl. 2. Add the banana and mash well. 3. Add oatmeal, protein powder, and vanilla extract, stir until well combined. 4. Spray frying pan with cooking spray and add mixture. 5. Cook pancakes on one side until bubbles form. 6. Flip over and cook until browned on both sides. 7. Top with butter and serve. Calories: 407 kcal Fat: 8 g Protein: 34 g Carbohydrates: 52 g Mediterranean Morning Scramble 2 large egg whites 1 large whole egg 1 tbsp raw onion 3 slices large raw red tomatoes 1 ½ cup baby spinach 2 tbsp low fat feta cheese nonstick cooking spray Gear: small nonstick skillet 1. Lightly coat skillet with nonstick cooking spray. 2. Chop onion and spinach. 3. Slice tomato. 4. Add onion and cook, until it begins to soften, about 1 minute. 5. Add spinach, feta, egg whites and egg, and stir until scrambled. 6. Add the tomato on top of the scramble. Calories: 295 kcal Fat: 14 g Protein: 31 g Carbohydrates: 9 3.
Lunch Citrus Salmon Salad ⅔ cup cooked quinoa ¼ cup chopped red tomatoes 2 cups mixed salad greens 4 oz raw Atlantic salmon Dressing ½ tsp lemon juice ½ tsp extra virgin olive oil 1 tsp red wine vinegar ½ tsp honey 1 tbsp orange juice Gear: medium skillet Salmon 1. Sprinkle with 1/2 the pepper and salt. 2. Heat nonstick skillet over medium heat and spray with cooking spray, add salmon and cook for 4-5 minutes per side until flaky but not tough. Salad 1. For the dressing; combine orange juice, lemon juice, the olive oil, honey, red wine vinegar, and remaining salt and pepper. 2. Placed mixed greens in a bowl along with cooked quinoa, place salmon on top with diced tomatoes. 3. Drizzle dressing on top. Calories: 352 kcal Fat: 12 g Protein 27 g Carbohydrates: 34 g Turkey, Avocado, and Hummus Wrap 2 medium tortillas, whole wheat 6 tbsp hummus ½ avocado 4 oz deli turkey, low sodium ½ cup raw spinach 1. Cut avocado into slices. 2. Spread hummus on one side of tortilla. 3. Layer turkey, avocado, and spinach. 4. Roll tortilla into a wrap, then slice in half. Calories: 360 kcal Fat: 15 g Protein: 21 g Carbohydrates: 36 g Open-Faced Egg Salad Sandwich 2 large hard boiled eggs 1 hard boiled egg white (no yolk) ¾ tbsp dijon mustard 2 slices Ezekiel 4:9 Sprouted Whole Grain Bread 1 tbsp raw green onion 1 tbsp nonfat Greek yogurt, plain ½ tbsp pickle relish sea salt and black pepper, to taste Gear: small mixing bowl 1. Remove the yolk from some of the eggs. 2. In a small bowl, mash hard boiled eggs with a fork. 3. Stir in yogurt, mustard, relish and green onion until well combined. 4. Evenly spread egg salad on top of whole wheat toast. 5. Add salt and pepper. Calories: 353 kcal Fat: 12 g Protein: 26 g Carbohydrates: 35 g 4.
Lunch Cranberry Turkey Wrap 3 oz roasted turkey breast 1 whole wheat tortilla 1 tbsp chopped pecans 1 ½ tbsp dried cranberries, unsweetened 2 tbsp nonfat cream cheese, plain ½ cup Romaine lettuce 4 oz unsweetened applesauce cup sea salt and black pepper, to taste Gear: medium mixing bowl 1. Chop cranberries, and pecans, mix into cream cheese and greek yogurt, season with salt and pepper 2. Spread on tortilla 3. Add turkey and romaine lettuce 4. Roll or fold and enjoy with applesauce on the side Calories: 404 kcal Fat: 13 g Protein: 35 g Carbohydrates: 35 g Southwestern Corn and Black Bean Salad ¾ cup frozen corn kernels, no salt 2 cups black beans, canned, low sodium 3 tbsp lime juice 6 cups Romaine lettuce, shredded 1 tbsp extra virgin olive oil 2 tbsp fresh cilantro 1 ½ cups raw red tomatoes, chopped ¼ cup red onion, raw ½ cup avocado, cubed 3.5 oz pre cooked chicken breast about 10 baked tortilla chips Gear: saucepan 1. Whisk the lime juice, cilantro and olive oil in a bowl, season with salt and pepper. Set dressing aside. 2. Drain and rinse beans. 3. Chop onions. 4. In a large bowl, combine the chicken, lettuce, avocado, beans, corn, tomatoes and onions. 5. Add the dressing and toss. 6. Divide evenly among 2 plates. Serve with chips. Calories: 509 kcal Fat: 18 g Protein: 28 g Carbohydrates: 63 g 5.
Berry Crunch Parfait 5 oz nonfat Greek vanilla yogurt ¼ cup Fiber One cereal ½ cup fresh blueberries 1. Add berries to Greek yogurt and top with Fiber One cereal. Optional: Substitute blueberries with raspberries, strawberries, blackberries, or any combination of the above. Calories: 164 kcal Fat: 0 g Protein: 14 g Carbohydrates: 32 g Suggested Brands of Protein Bars ThinkThin High Protein & Fiber Bar 1 Bar Calories: 180 kcal Fat: 7 g Protein: 13 g Carbohydrates: 23 g Power Crunch Bar 1 Bar Calories: 200 kcal Fat: 13 g Protein: 14 g Carbohydrates: 8 g Snack Quest Nutrition Bar 1 Bar Calories: 190 kcal Fat: 9 g Protein: 21 g Carbohydrates: 20 g 6.
Dinner Smoked Turkey and Kale Rice Bake ¼ tbsp extra virgin olive oil 1 leek ½ cup chopped celery 2 cups chopped kale 14 oz canned tomatoes, tidbits ⅔ cup lowfat cottage cheese 1 cup cooked brown rice 7 oz smoked turkey breast ½ cup shredded cheddar cheese 2 tbsp water Gear: ovenproof skillet 1. Thinly slice the leeks and celery. 2. Sliver the kale leaves. 3. Heat oil in a large ovenproof skillet over medium-high heat. 4. Add leeks and celery and cook, stirring frequently until beginning to soften, about 2-3 minutes. 5. Add the kale and tomatoes and cook, stirring until the kale begins to wilt, 1-2 minutes. 6. Stir in cottage cheese, rice, turkey, water and pepper. Bring to a simmer. 7. Reduce the heat to medium-low, cover and cook for 10 minutes. 8. Meanwhile, position rack in upper third of oven; preheat the broiler. 9. Stir the rice mixture, increase the heat to medium and cook, uncovered until most of the liquid has evaporated 10-12 minutes. 10. Spread cheese on top. Broil until the cheese is bubbling, 2-3 minutes. Calories: 350 kcal Fat: 11 g Protein: 28 g Carbohydrates: 36 g Thin Crust Vegetarian Sausage Pizza 2 ½ Morningstar Farms sausage patties Can replace with 4 oz ground turkey sausage for non vegetarian ½ cup shredded part skim mozzarella cheese 1/2 jarred marinara sauce ¼ tsp garlic powder ¼ tsp black pepper ¼ tsp dried oregano ½ cup fresh spinach 2 whole wheat tortillas cooking spray Gear: baking pan 1. Thaw sausage if previously frozen. 2. Preheat oven to 375 degrees F. 3. Place tortilla in a baking pan sprayed lightly with nonstick spray and bake in the oven for 5-6 minutes on each side, until slightly crispy. 4. Combine tomato sauce, garlic powder, pepper, and oregano. 5. Remove tortilla from oven and spread on tomato sauce. 6. Break up sausage patty into crumbles. 7. Sprinkle crumbles and mozzarella cheese evenly over sauce.lay spinach on top 8. Return pizza to the oven for about 5 minutes or until cheese has melted and crumbles are hot. Calories: 290 kcal Fat: 10 g Protein: 22 g Carbohydrates: 29 g Barbecue Portobello and Chicken Quesadillas 1 tbsp low sugar barbecue sauce ¼ tbsp tomato paste ¼ tbsp cider vinegar ⅛ tsp powdered chipotle pepper ¼ lbs portobello mushroom cap, stem removed ¼ medium raw onion 1 Ezekiel Sprouted Grain tortilla ¾ oz reduced fat jack cheese 1 ½ oz grilled chicken breast strips, pre-cooked and chopped cooking spray Gear: large nonstick skillet 1. Remove the stems and dice mushroom caps. 2. Finely dice onions. 3. Spray a large nonstick skillet over medium heat with cooking spray. 4. Add mushrooms and cook, stirring occasionally, for 2-3 minutes. 5. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, about 5 minutes minutes. 6. Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl. 7. Transfer the vegetables and chopped chicken to the bowl with the barbecue sauce; stir to combine. 8. Wipe out the pan. 9. Place tortilla in pan. Spread the shredded cheese on half of the tortilla and top with the veggie and chicken filling. 10. Fold tortilla in half, pressing gently to flatten. 11. Heat the pan over medium heat and spray with cooking spray. 12. Add the quesadilla and cook, turning once, until golden on both sides, 3 to 4 minutes total. 13. Cut each quesadilla into wedges and serve. Calories: 355 kcal Fat: 12 g Protein: 25 g Carbohydrates: 34 g 7.
Dinner Pesto Turkey Burger on Bed of Spinach 1 lb ground turkey, 95% lean 1 cup raw spinach ¼ cup walnuts 1 clove garlic ½ tbsp extra virgin olive oil ⅔ cup basil ¼ tsp sea salt ¼ tsp black pepper 2 T Bolthouse farms Balsamic Yogurt Dressing Gear: skillet, food processor or magic bullet Pesto 1. Combine basil, half of the spinach, olive oil, walnuts, garlic, and half the salt into food processor or magic bullet. 2. Turn on the blender until all ingredients are fully blended into a thick puree. Burger 1. In a large bowl, add the ground turkey, remaining salt, and pepper; mix thoroughly. 2. Once the burger is formed, add to a large skillet. Cover burger patty with a lid to help cook a bit quicker. 3. Cook for about 5-6 minutes per side. 4. Place remaining baby spinach on plate, dress with balsamic dressing and add burger on top. Note: For an additional 100 calories, you can add a Sandwich Thin to make a light bun for the burger Calories: 403 kcal Fat: 17 g Protein: 63 g Carbohydrates: 3 g Grilled Garlic Tilapia and Parsley Couscous 4 oz tilapia ¼ cup couscous, dry ½ tbsp raw parsley 1 tbsp sun-dried tomatoes 2 tsp dried pine nuts ½ tbsp lemon juice ¼ tbsp extra virgin olive oil 1 clove garlic sea salt and black pepper, to taste Gear: medium bowl, saucepan, nonstick skillet 1. Chop garlic clove. 2. In a medium bowl, mix lemon juice, garlic, oil, salt and pepper. 3. Add tilapia and toss to coat both sides. Let marinate for 10 minutes. 4. Cook couscous to package instructions. 5. Chop parsley and sun-dried tomatoes. 6. Remove couscous from heat and stir in sun-dried tomatoes, parsley and pine nuts. 7. Heat nonstick skillet over medium-high heat. 8. Cook tilapia for 1-2 minutes on both sides. 9. Serve with couscous. Calories: 353 kcal Fat: 10 g Protein: 30 g Carbohydrates: 38 g Make Ahead Beef Stew (Crock-Pot) (feel free to double or triple the recipe) 10 oz raw beef, boneless chuck eye roast, fat trimmed 14 oz canned tomatoes, no salt added 1 large carrot ½ cube beef bouillon cube ½ cup chopped leeks ½ tsp dried oregano ½ tsp sea salt ½ tsp black pepper 1 cup water Gear: slow cooker, medium fry pan, small saucepan 1. Boil water in small saucepan. 2. Chop beef into 1/2 inch cubes. 3. Slice the leeks. 4. Peel and chop carrots. 5. Heat a medium-sized fry pan on medium heat. 6. Brown beef in batches using olive oil. 7. Add the beef to the slow cooker and pour in the two cans of tomatoes. 8. Mix ½ cube of beef stock in half a cup of boiling water and add to the slow cooker. 9. Stir in the green leek tips, carrots, oregano and basil. 10 Add salt and pepper to taste. 11. Either use the auto setting on your slow cooker or set the cooker to high for 3 hours and then turn down to low for 3 hours. 12. Leave the stew to cook for six hours or longer. 13. Serve in bowls. Calories: 427 kcal Fat: 28 g Protein: 31 g Carbohydrates: 16 g 8.
Spicy Cilantro Lime Shrimp Tacos 4 oz raw shrimp 2 tbsp fresh cilantro ½ lime 2 corn tortillas, 6-inch ¼ avocado ¼ cup mango, cubed 1 tbsp reduced-fat butter ⅛ tsp ground cinnamon ¼ tsp curry powder ¼ tsp cumin ½ tsp paprika sea salt, to taste pinch cayenne pepper 2 T non fat greek yogurt Gear: large skillet Dinner 1. To make the seasoning, mix together the salt, paprika, cumin, curry powder, cayenne and cinnamon. Sprinkle over shrimp and toss to combine. 2.In a large skillet, melt the butter over medium-high heat. 3.Add shrimp and cook, stirring occasionally for about 3 to 5 minutes. Shrimp should be opaque throughout. 4. Squeeze lime juice over top and garnish with chopped cilantro. 5. Serve with warm corn tortillas, mango, avocado slices and greek yogurt as sour cream. Calories: 359 kcal Fat: 17 g Carbohydrates: 28 g 9.
Side Dishes & Salads 1 Butterhead Leaf Salad with Balsamic Vinaigrette 4 cups butterhead lettuce, shredded or chopped ½ cup raw carrots, grated 1 cup cucumber, peeled and chopped ½ cup white mushrooms, sliced or chopped 4 tbsp light balsamic vinaigrette dressing (like Bolthouse Farms) 1. Shred lettuce. 2. Slice carrots, cucumber and mushrooms. 3. Add lettuce, carrots, cucumber and mushrooms to mixing bowl. 4. Top with balsamic dressing, toss well to combine and serve as a side. Calories: 90 kcal Fat: 4 g Protein: 3 g Carbohydrates: 12 g Italian Side Salad 3 cups mixed salad greens 4 large olives 1 tbsp low-carb Italian salad dressing ½ cup canned white beans 1. Rinse and drain salad greens. 2. Slice olives into 1/4" pieces. 3. Rinse and drain beans and set aside. 4. In a large bowl, combine salad greens and olives and dressing.toss to coat. 5. Finely chop walnuts and use as a garnish. Calories: 97 kcal Fat: 2 g Protein: 5 g Carbohydrates: 16 g Mixed Green Salad with Light Balsamic Dressing 2 cups Romaine lettuce 3 cups baby spinach 1 cup white mushrooms, sliced or chopped ⅓ cup light balsamic vinaigrette dressing 1. Toss shredded lettuce, spinach, and mushrooms with a low-fat, low sugar balsamic dressing. 2. Mix well to combine. Calories: 95 kcal Fat: 5 g Protein: 3 g Carbohydrates: 11 g Mixed Greens Salad with Avocado 4 cups mixed salad greens 2 tbsp reduced-fat Italian dressing ½ avocado 1 tbsp lemon juice 1. Toss mixed greens with dressing. 2. Slice avocado, squeeze lemon juice and add on top of mixed greens. 3. Enjoy as a side. Calories: 79 kcal Fat: 6 g Protein: 1 g Carbohydrates: 6 g Roasted Brussels Sprouts 2 cups raw Brussels sprouts 2 tsp olive oil sea salt and black pepper, to taste (try truffle salt to make them taste like you are in a restaurant!) Directions Gear: baking sheet 1. Preheat oven to 425 F. 2. Wash Brussels sprouts, trim ends and cut into halves. 3. Toss into a Ziploc bag with olive oil, salt and pepper. Shake to coat. 4. Place cut side down on baking sheet, be sure not to crowd the pan (important for crisping). 5. Roast for 20 to 25 minutes until crispy. Serve immediately and enjoy. Calories: 78 kcal Fat: 5 g Protein: 3 g Carbohydrates: 8 g Steamed Broccoli 2 cups broccoli florets butter spray salt and pepper Gear: medium sauce pan 1. In a medium saucepan, bring 1 inch of water to a boil. 2. Add broccoli and cover; reduce heat to medium and let cook for 5-6 minutes. 3. Broccoli is done when you can pierce with fork. Season with a spritz of butter spray and salt and pepper. Calories: 31 kcal Fat: 0 g Protein: 3 g Carbohydrates: 6 g 10.