Phase 2 Meal Plan- Week 9 - Day 6 (Fat Loss, Gluten-Free, Dairy-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
•    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 80) –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. 500 calories) – 2 Lean Turkey Burger and 2 cups of Red Cabbage Salad. 

Meal 4 - (Approx. 3 hours later, Approx. 100 calories) – 1 handful of sugar snap peas (approx. 30 calories), 1 hard-boiled egg (approx. 70 calories) 

Meal 5 - (Approx. 3 hours later, Approx. 500 calories) – 2 Lean Turkey Burger and 2 cups of Red Cabbage Salad. 

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
  • 3/28/2014



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