First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).
*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.
Meal 1 – 1 Pumpkin Pie Protein Shake (approx. 275 calories)
Pumpkin Pie Protein Shake, Servings: 1
• 1/2 cup unsweetened almond milk
• 1 banana
• 1 scoop vanilla protein powder
• 1/4 cup canned pumpkin puree
• 1/8 teaspoon nutmeg
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla
• 1 packet sugar substitute (such as Truvia or Stevia)
• 3 handfuls ice (varies based on the consistency you want)
Directions: Put all ingredients in a blender. Blend and enjoy!
Meal 2 - (Approx. 3 hours later, Approx. Calories 240) –1 handful of cashews (approx. 160 calories), 5-6 mini bell peppers (approx. 50 calories), 1 handful (1/2 cup) of raspberries (approx. 25-30 calories)
Meal 3 - (Approx. 3 hours later, Approx. 400 calories) – 1 serving of Artichoke & Sundried Tomato Chicken (If you shredded the chicken afterward this is approx. 1 1/2 cups worth. If you left the breast intact it would be 1 chicken breast plus another ½ cup of the artichoke and sun-dried tomato toppings) with 2 cups of Balsamic Glazed Brussels Sprouts (or non-starchy vegetable of your choice if you want to substitute)
Meal 4 - (Approx. 3 hours later, Approx. 170 calories) – 1 handful of sugar snap peas (approx. 30 calories), 2 hard-boiled eggs (approx. 140 calories)
Meal 5 -(Approx. 3 hours later, Approx. 400 calories) – 1 serving of Artichoke & Sundried Tomato Chicken with 2 cups of Balsamic Glazed Brussels Sprouts (or non-starchy vegetable of your choice if you want to substitute)
Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal. IF YOU ARE A BEGINNER AND ONLY DOING THE STRETCHING AND CORE EXERCISES YOU ARE WELCOME TO SKIP THIS MEAL (meal 6) ALL WEEK. Consume as follows: Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout. I like to workout at home so I put the drink in the fridge during my workout. If you go to the gym you can either put in fridge if the gym’s close to your home and drink it immediately when you get back, or I’d pack in a small cooler with ice to keep it fresh and cold. If I worked out first thing in the morning I’d make the shake, drink 1/3, get dressed to workout, start my workout approx. 30 min. after consumption, drink 2/3rds immediately following, get ready for the day and then start on meal 1 (breakfast). If you workout any other time of day you just squeeze it in between your meals and no you don’t have to wait a certain period of time to then consume your next meal on the list.
***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously on Day 1.