Phase 1 Meal Plan - Week 3 - Day 6 (Fat Loss, Dairy-Free, Gluten-Free and Diabetic Friendly)

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 –Spinach Protein Shake (approx. 300 calories)
Spinach Shake Recipe, Servings: 1
Ingredients:
•    1 1/2 cups spinach
•    1/2 cup unsweetened almond milk
•    1/2 banana
•    1 tablespoon natural peanut butter
•    1 scoop vanilla or chocolate protein powder
•    2 cups 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 215) –3 Tablespoons of Hummus (to use as dip for your veggies in this snack, approx. 105 calories) 5-6 mini bell peppers (approx. 50 calories), 2 handfuls of sugar snap peas (approx. 60 calories)

Meal 3 - (Approx. 3 hours later, Approx. 400-450 calories) – 1 serving of Cilantro Chicken (approx. 1 ½ cups worth) and 1 ½ cups of Baked Brussel Sprouts with Bacon on the side (or non-starchy vegetable of your choice if you want to substitute).

Meal 4 - (Approx. 3 hours later, Approx. 190 calories) –1 handful (1/2 cup) of raspberries (approx. 25-30 calories), 1 handful of cashews (approx. 160 calories).

Meal 5 - (Approx. 3 hours later, Approx. 400-450 calories) – 1 serving of Cilantro Chicken (approx. 1 ½ cups worth) and 1 ½ cups of Baked Brussel Sprouts with Bacon on the side (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. 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.

***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.
  • By admin
  • 1/24/2014

Downloads:

Categories

Recent Blogs

Bulletproof Your Kid’s Immune System: These 2 Two Things Will Protect Your Child from Sickness and Preserve Your Sanity

Now that school has started and your adorable child is surrounded by snotty sweet kids, it’s time to...

A delicious & hormone friendly coffee alternative that ROCKS!

I love coffee. I love everything about it. The aroma, the warmth (or coolness in the summer) the swi...

10 Tips To Help You Heal After A Major Life Change

Sharing your story isn't easy. Healing from pain isn't easy. Last week you Drew shared his very vuln...