Phase 2 Meal Plan- Week 3- Day 4 (Fat Loss)

Day 4

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 –Peanut Butter Toast & Greek Yogurt mixed with Blueberries (approx. 320 calories)- 1 slice of bread toasted topped with 1 tablespoon of natural peanut butter (approx.. 180 calories). On the side, one 6 oz. container of non-fat plain Greek yogurt (approx. 100 calories) mixed with 1 handful (1/2 cup) of blueberries (approx. 40 calories)

Meal 2 - (Approx. 3 hours later, Approx. 130 calories) –2 handfuls of sugar snap peas (approx. 60 calories), 1 handful of sunflower seeds (approx. 70 calories).

Meal 3 - (Approx. 3 hours later, Approx. 400 calories) – 1 serving of Quinoa Meatballs (5 meatballs) with 1 serving (approx. 1 cup) of Baked Zucchini with Parmesan.

Meal 4 - (Approx. 3 hours later, Approx. Calories 190) –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), ½ cup raw baby carrots (approx. 35 calories)

Meal 5 - (Approx. 3 hours later, Approx. 400 calories) – 1 serving of Quinoa Meatballs (5 meatballs) with 1 serving (approx. 1 cup) of Baked Zucchini with Parmesan.

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.

****MEAL PREP NIGHT**** Tonight I will start prepping my food for the rest of the week after I’ve eaten dinner.  We’ll be making Mexican Chicken Wraps (salsa chicken recipe, using whole wheat or low carb wraps and topping with your favorite taco toppings). Personally since I got to bed late and wake up early I am going to cook this OVERNIGHT on low using frozen chicken (since it’s only 4 chicken breasts I don’t want to over-cook it). If you’d rather start during the day or afternoon or tomorrow morning that is fine too. Also, I’ll get the rest of my snacks together and in bags or Tupperware.

Salsa Chicken, Servings: 6
•    4 Chicken breasts
•    12 oz. jar of your favorite salsa
•    ¼-1/2 package Taco Seasoning

Directions: Thaw the chicken if needed (I will be using frozen just so that it takes longer to cook since I’m doing it overnight). If thawed, trim off excess fat from the chicken. Rinse chicken and place chicken in crockpot. Sprinkle taco seasoning onto chicken. Pour salsa over chicken. Cook on low in crock-pot 6 to 78 hours (may be slightly less since I’m only using 4 breasts instead of 6 and if you use thawed instead of frozen). Check after 4 hours to make sure you don’t over-cook it.  Shred chicken and let it sit in there for a bit to soak up the juices and be moister throughout the next few days.

Ingredients for rest of Mexican chicken wraps:
•    6 Whole Wheat or Low Carb Wraps (I will just quickly heat these in the microwave or on a skillet 1 at a time when I eat them. In the microwave if you take a paper towel and get it wet and then squeeze out the excess fluid then place it on top of the wrap and microwave about 8-10 seconds it comes out perfectly hot and moist)
•    Lettuce (I’ll use about ¼-1/2 cup of chopped lettuce on top
•    3 Tomato (I’ll use ½ tomato on each one)
•    2 Avocado (I’ll use ¼ avocado on each one)
•    Salsa (I’ll add another couple tablespoons of fresh salsa on top)
•    Bell Peppers (I’ll be slicing a few of my mini bell peppers to place in the wrap too)
•    Optional: Sprinkle a bit of cheddar cheese on top if you have some leftover from last week

We seal/store our meat and vegetables in Tupperware containers so it stays fresh the rest of the week.
  • By admin
  • 2/19/2014



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