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!
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. 400-500 calories) – 1 serving of Chinese Fried Rice
(about 2 ½ cups worth of the mixture which includes your meat/shrimp and
Meal 4 - (Approx. 3 hours later, Approx. 100 calories)
–1 handful (1/2 cup) of raspberries (approx. 25-30 calories), 1 handful
of sunflower seeds (approx. 70 calories)
Meal 5 - (Approx. 3
hours later, Approx. 400-500 calories) – 1 serving of Chinese Fried Rice
(about 2 ½ cups worth of the mixture which includes your meat/shrimp
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
***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.
PREP NIGHT**** Tonight I will start prepping my food for the rest of the
week after I’ve eaten dinner. We’ll be making Cilantro Chicken &
Baked Brussel Sprouts with Bacon. Also, I’ll get the rest of my snacks
together for the week and in bags or Tupperware.
Cilantro Chicken, Servings: 6
• 1 1/2 TBSP olive oil
• 1/2 cup sliced white onion
• 1 1/2 cups fresh cilantro, chopped
• 10-11 oz. Salsa (green or red)
• 6 boneless, skinless chicken breasts (diced, cubed or shredded)
• 3/4 cup chicken broth
• Salt and pepper, to taste
Step 1: Cook the chicken breasts and set aside to use in step 4 (cook
the chicken any way you prefer). Step 2. Heat oil in a medium saucepan
over medium heat. Add onion and sauté until soft, and then stir in
cilantro. Step 3. Add salsa (use fresh if desired) and season with salt
and pepper to taste. Reduce heat to low and simmer for 3 to 5 minutes.
Step 4. Add cooked chicken and broth, mix all together and heat through
(do not over-stir the chicken). Feel free to top with more salsa.
Baked Brussel Sprouts with Bacon, Servings: 6
• 3 pounds of Brussel Sprouts (Chopped in half or in quarters, either way works)
• 3-4 Tablespoons of olive oil
• 2-3 Tablespoons of minced garlic (We love garlic so we use 3)
• 4 pieces of uncooked bacon, chopped into pieces (optional- just omit if you’d rather not eat the bacon)
• Sea salt to taste
oven 350 degrees. Wash and chop up brussel sprouts in halves or in
quarters and place is a large mixing bowl. Add olive oil, chopped bacon
slices and minced garlic and mix thoroughly in with the brussel sprouts.
Sprinkle sea salt (just a couple dashes-optional) on top and then mix
again. Place the brussel sprouts on a baking sheet. Bake in oven for
approximately 15-20 minutes, or until the brussel sprouts looks like
it’s getting crispy on top. Make sure the bacon looks cooked as well.
This is a great way to add flavor so your kids will eat their
vegetables! You may need to do two cookie sheets worth this is a large
batch so you can reheat for the meal plans throughout the week.
I’m prepping my snacks today I’ll also be cooking (either on the
skillet or baking) the REST of the bacon I bought to add to a salad,
have as a snack (replace for a 50 calorie item) or use in an omelet at
the end of the week. This is again, optional. I usually add only one
strip (which is about 40-50 calories) to any meal/recipe. I also seal
this up and put in the fridge until I use it later.
We seal/store our meat and vegetables in Tupperware containers so it stays fresh the rest of the week.