Phase 2 Meal Plan- Week 13 - Day 3 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

Day 3

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 110) –1/2 cup of 1% (fat) cottage cheese (approx. 80 calories), 1 handful (1/2 cup) of raspberries (approx. 25-30 calories) *Note- a lot of people like to freeze their raspberries and think it tastes delicious to combine the frozen berries in with the cottage cheese. You can eat them separate as well you don’t have to combine them. **If Dairy-Free omit the cottage cheese and instead have a handful of sunflower seeds.

Meal 3 - (Approx. 3 hours later, Approx. 439 calories) –You’ll use ½ a chicken breast with 1/6 of the veggies you made which should equal approx. 2- 2 ½ cups worth. 

Meal 4 - (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 5 - (Approx. 3 hours later, Approx. 439 calories) –You’ll use ½ a chicken breast with 1/6 of the veggies you made which should equal approx. 2- 2 ½ cups worth. 

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
  • 4/24/2014

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