It is currently WEEK 2 of P90X and I've been thinking... a LOT of people come to me and say that it's easier for them to do the workouts than it is to follow the meal plan...or that they don't know what they need to be eating.. I cannot stress enough how important it is to follow the meal plan guide that comes with your workout. In the guide, it tells you what to eat, when to eat, and how to cook it. The only thing they don't do it shop for you or feed you. What more do you want? A lot of people have this mentality: "Well I kinda know what I should be eating." If your not 100% sure, then you're not getting 100% results, that can be the difference between a size 6 and a size 8!
Let me tell you that I wanted to see if what I was preaching was correct or I was just overreacting. Well I completed a workout program where I did not follow any meal plan, I just packed it in...Anything that I wanted! Guess what my results were.....I lost 5lbs in 90 days. What a waste of time! In comparison, when I did P90X while following the meal plan, I lost 30lbs in 90 days. So you choose, you either go all in, or don't bother wasting your time if you're not 100% serious about getting results.
So I'm still going strong, I committed to no cheat meals for three weeks. Do you know how much will-power that takes? It is unreal how much of a mental challenge a weight loss journey is rather than a physical struggle. I did not have even one cheat meal, snack or sugary drink. Did I have cravings? Of course I did, its normal, I'm human; I wanted everything I could think of so far in desperation! Even the dogs were getting treats and I had to watch them enjoy it. BUT, I have lost 4lbs so far this week and it keeps me going!
Typically, you should throw out all your junk food, outta sight, outta mind! Of course I have a boyfriends who is not dieting or working out, so I have tons of goodies hiding in the cupboards! For many of your, the struggle will be real...most of you will be on this journey alone and the popping of a chip bag or the crunch of a cookie, will start to really test you. On the plus side, he really supports me and will occasionally meal prep, cook, and shop for me. If you're like me and you have people around you, especially in your house...always remember the reason WHY you're doing this. You are doing this for a reason, as soon as you start to think that you could stop, you will be holding yourself back from TRUE happiness. The only one you are competing against is yourself, stop being the enemy.
Showing posts with label meal plan. Show all posts
Showing posts with label meal plan. Show all posts
What if I can't make it through the whole workout?
Tuesday, October 8, 2013
You want to lose weight, you have a picture perfect view of yourself..the way you want to look after you complete your 90 day plan...You're going to look AMAZING, you're going to get new clothes, be more CONFIDENT, HAPPIER, and live life to it's FULLEST, right?! This motivates you to buy P90X, for example, and you know it WILL WORK...it HAS TO, right? You've seen SO MANY transformation pictures and videos and you know friends doing it so as soon as you get it, you pop it in! You heard lots of rumors that it's a VERY HARD workout program and so many people have failed...but you won't! You have that DREAM, that VISION of looking AMAZING and FINALLY shedding those pounds after SO MANY FAILED ATTEMPTS! You make it through the warmup and you think to yourself.."ahh, this isn't so bad"...but then you make it 25 minutes into the workout program and you're feeling pretty defeated, right...you just feel like quitting, stopping...you can't do this..all these negative emotions and thoughts RUSH into your mind..you think to yourself that all the other people who told you it was hard were right and the people who got results got lucky..or have something that you don't ...but you know what...everything you are thinking and telling yourself now in this moment of defeat is WRONG. You CAN get the results you want because you have the power WITHIN. Those people and your friends who have completed the 90 days of the workout program aren't lucky and they aren't any better than you...they have THREE MAGICAL SECRETS that I'm about to share with you...
#1 They BELIEVED in themselves/the program and NEVER gave up!
#2 They had support from friends, family, and/or a coach and a challenge group.
#3 They were CONSISTENT with eating healthy and pushing play.
I want to make ONE thing clear to you...you should NEVER feel defeated, like you're less than anyone else..because EVERYONE, I don't care WHO you have in mind, EVERYONE started just like you..it was their BELIEF in themselves that got them through it all. If you feel like you can't make it through the workout or you suck at it...let me tell you that it's OKAY to pause the DVD. I still do it on days that I'm not feeling up to par. Honestly, it doesn't matter how long it takes you to catch your breath, just pause it and get back into it. You need to think of something POWERFUL that motivates you...why are you miserable with your weight? Use that reason to PUSH YOURSELF through.
I have to confess, I HATE anything cardio because I SUCK at it, so Plyometrics is HARD for me. I pause that DVD all the time even though he gives 30 second breaks...they're totally not enough for me..and you know what, I still got AMAZING RESULTS...you know what..in my first month of doing P90X (and I sucked by the way) I went from a size 12 pants to a size 8 <<<< ARE YOU HEARING THIS PEOPLE?! I was like OMG and of course the results fueled me to complete the full 90 day program. Of course NOT EVERYONE will get the same results. I truly believe I got amazing results in the first 30 days because
#1 I did NOT give up even if I couldn't keep up with the people on the DVD.
#2 I followed the meal plan that comes with the program 95% of the time and allowed myself 1 cheat meal per week on date night which was Friday nights after 2 weeks into the program.
#3 I paused the tape whenever I needed a break and got back into it
#4 I looked at P90X as a challenge, everyone said it was a hard workout program and I wanted to prove to everyone that a girl can do it and look amazing.
#5 I was MOTIVATED EMOTIONALLY, I wanted to feel BEAUTIFUL, look BEAUTIFUL, and SHINE when I walked in the room...I was tired of trying to hide and being a wallflower.
I'd LOVE to hear what motivates you: COMMENT BELOW! Don't hesitate to contact me, I would love to help you achieve the goals you want by motivating you!
#1 They BELIEVED in themselves/the program and NEVER gave up!
#2 They had support from friends, family, and/or a coach and a challenge group.
#3 They were CONSISTENT with eating healthy and pushing play.
I want to make ONE thing clear to you...you should NEVER feel defeated, like you're less than anyone else..because EVERYONE, I don't care WHO you have in mind, EVERYONE started just like you..it was their BELIEF in themselves that got them through it all. If you feel like you can't make it through the workout or you suck at it...let me tell you that it's OKAY to pause the DVD. I still do it on days that I'm not feeling up to par. Honestly, it doesn't matter how long it takes you to catch your breath, just pause it and get back into it. You need to think of something POWERFUL that motivates you...why are you miserable with your weight? Use that reason to PUSH YOURSELF through.
I have to confess, I HATE anything cardio because I SUCK at it, so Plyometrics is HARD for me. I pause that DVD all the time even though he gives 30 second breaks...they're totally not enough for me..and you know what, I still got AMAZING RESULTS...you know what..in my first month of doing P90X (and I sucked by the way) I went from a size 12 pants to a size 8 <<<< ARE YOU HEARING THIS PEOPLE?! I was like OMG and of course the results fueled me to complete the full 90 day program. Of course NOT EVERYONE will get the same results. I truly believe I got amazing results in the first 30 days because
#1 I did NOT give up even if I couldn't keep up with the people on the DVD.
#2 I followed the meal plan that comes with the program 95% of the time and allowed myself 1 cheat meal per week on date night which was Friday nights after 2 weeks into the program.
#3 I paused the tape whenever I needed a break and got back into it
#4 I looked at P90X as a challenge, everyone said it was a hard workout program and I wanted to prove to everyone that a girl can do it and look amazing.
#5 I was MOTIVATED EMOTIONALLY, I wanted to feel BEAUTIFUL, look BEAUTIFUL, and SHINE when I walked in the room...I was tired of trying to hide and being a wallflower.
I'd LOVE to hear what motivates you: COMMENT BELOW! Don't hesitate to contact me, I would love to help you achieve the goals you want by motivating you!
Brazil Butt Lift Super Model Slim Down Meal Plan
Thursday, August 1, 2013
Get ready for FAST results Brazil-style. This plan will jump-start your progress and get your motivated to keep moving towards your transformation goals! Leandro designed this plan to help his private clients anytime they need a quick slim-down for a photo shoot, vacation, or special event. In just 6 days you'll be well on your way to slimmer hips, thinner thighs, and a lifted butt!
It's challenging at first, but it works. It will reset your body, your taste buds, and how you think about eating and working out. In just 6 days you will eliminate many of the unhealthy behaviors you've been engaging in (like not working out!) and unhealthy foods you've been eating (like fast food!).
This plan maps out each day for you, with meals and snacks portioned for optimal nutritional balance. You'll jump-start your metabolism with healthy, tasty proteins combined with lots of dark green veggies and delicious fruits to maximize your slim-down results. It's nickname is the "green and white plan," since you mostly eat lean white proteins and green veggies.
For these 6 days, your calories and your carbs will be more restricted. Women will eat roughly 1,000 calories and men about 1,200 calories.
It may not feel like a lot of calories, and you may feel tired and lethargic or get headaches. Don't be alarmed as this is all very normal. You are cleaning out your system and retraining your body to use healthy, lean food as fuel. Stick with it! By Day 4, you will not only begin to feel different, you will also start to see the difference. Remember those jeans that were tight around the waist when you began this program? Try them on now. At this point, you will also feel more energized and less hungry.
To help you over the first few days, follow these simple tips below:
DAY 1:
Breakfast: Poached Egg and Asparagus
One poached egg (men: 2 eggs) with 5 steamed asparagus spears, 1/2 medium grapefruit, and 1/2 of a whole wheat toasted English muffin.
Snack: 3/4 cup cubed pineapple and 1 string cheese.
Lunch: Tuna Salad
Combine 4 oz. white meat tuna, packed in water, with 1 tsp. low-fat mayonnaise. Scoop tuna salad onto a mixed green salad with cucumber slices and 2 tomato slices.
Snack: 10 unsalted almonds (men: 15 almonds)
Dinner: Lemon Chicken with Steamed Snap Peas
Marinate a 4 oz. boneless, skinless chicken breast (men: 5 oz. chicken) in lemon juice and olive oil and bake at 375 degrees until cooked through. Service with 1 cup steamed snap peas.
Nutrition Information Women:
1029 calories
94 grams protein
69 grams carbohydrate
15 grams fiber
45 grams fat
18 grams sugar
Nutrition Information Men:
1195 calories
110 grams protein
71 grams carbohydrate
15 grams fiber
54 grams fat
19 grams sugar
DAY 2:
Breakfast: High-Fiber Cereal
In a cereal bowl, combine 2/3 cup high-fiber cereal (men: 1 cup) and 1 cup skim milk.
Snack: 1 cup sliced strawberries with 1/2 cup 1-2% cottage cheese.
Lunch: Turkey Avocado and Arugula Salad
Combine 3 oz. sliced turkey breast (men: 5 oz. turkey), 1/4 avocado and 1 cup arugula (washed and trimmed) with 1 tsp. Dijon mustard, 2 tsp. olive oil, and vinegar.
Snack: 7 walnut halves (men: 12 walnut halves.
Dinner: Herb-Grilled Tilapia with Broccoli
Brush 5 oz. tilapia with 1 tsp. olive oil and season with salt, pepper, and 1/4 cup fresh herbs (such as basil, rosemary, or thyme). Let marinate in fridge. Grill tilapia until cooked through and grill-marked on both sides, then top with salsa. Serve with 1 cup steamed broccoli florets and 1/2 cup brown rice (men: 2/3 cup brown rice). Top with 2 Tbsp. salsa.
Nutrition Information Women:
996 calories
94 grams protein
87 grams carbohydrate
17 grams fiber
34 grams fat
30 grams sugar
Nutrition Information Men:
1188 calories
109 grams protein
106 grams carbohydrate
20 grams fiber
42 grams fat
33 grams sugar
DAY 3:
Breakfast: Spicy Egg White and Mushroom Scramble
In a non-stick skillet coated with cooking spray, scramble 3 egg whites (men: 1 whole egg plus 2 egg whites) with 1/2 cup sliced white mushrooms. Sprinkle with Tabasco sauce and 1/4 cup low-fat shredded cheddar cheese. Serve with 1 slice of whole wheat toast.
Snack: 1 cup cubed watermelon and 1/2 cup low-fat plain yogurt (men: 1 full cup of yogurt).
Lunch: Shrimp Salad
In a salad bowl, combine 4 oz. grilled shrimp on large mixed green salad (lettuce, peppers, and cucumbers) tossed with balsamic vinegar, 1 tsp. olive oil, and 2 Tbsp. Dijon mustard.
Snack: carrots and celery sticks with 2 Tbsp. hummus for dipping.
Dinner: Rotisserie Chicken and Spinach
4 oz. skinless white meat rotisserie chicken (men 6 oz. chicken) served with 1 cup spinach sautéed in 1 tsp. olive oil and minced garlic with a twist of lemon. Serve with salad greens topped with 1/4 of an avocado and 1 sliced tomato dressed with 1 tsp. olive oil and lemon.
Nutrition Information Women:
1011 calories
104 grams protein
61 grams carbohydrate
14 grams fiber
41 grams fat
22 grams sugar
Nutrition Information Men:
1223 calories
128 grams protein
68 grams carbohydrate
14 grams fiber
50 grams fat
31 grams sugar
DAY 4:
Breakfast: Egg White Omelet with Spinach and Salsa
In a non-stick skillet coated with cooking spray, add 3 egg whites, 1/2 cup chopped spinach an 1/4 cup reduced-fat shredded cheese. Serve wit h1 Tbsp. salsa (mild or spicy as desired.) (Men: add 1 toasted whole wheat English muffin).
Snack: 1 cup cubed watermelon and 1 string cheese
Lunch: Grilled Chicken Breast
4 oz. grilled white meat chicken breast (men: 5 oz. chicken), pounded and sliced over a bed of mixed greens, drizzled with balsamic vinegar and 1 tsp. olive oil.
Snack: 1/2 cup edamame in pods (approx. 45 steamed edamame).
Dinner: Broiled Swordfish with Zucchini and Squash Medley
4 oz. broiled swordfish fillet (men: 6oz. swordfish) served with 1 cup each of sliced zucchini and squash, sautéed with 2 tsp. olive oil, 1 Tbsp. minced garlic, and salt and pepper to taste. Serve with sliced tomato and onion salad.
Nutrition Information Women:
998 calories
110 grams protein
49 grams carbohydrate
15 grams fiber
42 grams fat
26 grams sugar
Nutrition Information Men:
1213 calories
130 grams protein
75 grams carbohydrate
19 grams fiber
46 grams fat
28 grams sugar
DAY 5:
Breakfast: High Fiber Cereal
In a cereal bowl, combine 3/4 cup high-fiber cereal and 3/4 cup skim milk (men: 1 cup of cereal and 1 cup of milk). Stir in one scoop of low-sugar protein powder.
Snack: 1/2 cup blueberries topped with 2 Tbsp. slivered almonds.
Lunch: Julienne Turkey over Mixed Greens
4 oz. sliced white meat turkey breast served over a bed of 1 cup shredded romaine with 1 cup mesclun greens, 1/2 cup sliced raw mushrooms, 5 black olives, and 1/2 cup chopped cucumber, drizzled with 1 tsp. olive oil, balsamic vinegar, and lemon if desired.
Snack 10 unsalted almonds and 1/2 of a sliced apple (men: 20 almonds).
Dinner: Tofu and Broccoli
Combine 5 oz. grilled firm tofu (men: 7 oz. tofu) with 1 cup sautéed broccoli in 2 tsp. olive oil. Serve with a small mixed green salad drizzled with balsamic vinegar.
Nutrition Information Women:
988 Calories
84 grams protein
74 grams carbohydrate
20 grams fiber
47 grams fat
25 grams sugar
Nutrition Information Men:
1184 calories
99 grams protein
89 grams carbohydrate
24 grams fiber
58 grams fat
31 grams sugar
DAY 6:
Breakfast: Green and White Omelet
In a non-stick skillet coated with cooking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cup part-skim shredded mozzarella into an omelet. Sprinkle with Tabasco sauce for an extra kick. Serve with 1 slice of whole wheat toast.
Snack: 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cup cottage cheese).
Lunch: Poached Chicken and Arugula Salad
Place 4 oz. poached, sliced white meat chicken breast (men: 5 oz. chicken) on a bed of 1 cup arugula (washed and trimmed), 2 tomato slices, 1/4 of an avocado, and sliced cucumber. Serve with spicy mustard for dipping.
Snack: 1/2 cup edamame in pods (approx. 45 steamed edamame beans).
Dinner: Citrus-Baked Cod with Sautéed Green Beans
Marinate a 5 oz. cod filet (men: 6 oz. cod filet) in lemon juice and olive oil and bake at 375 degrees until cooked through. Serve with 1 cup green beans sautéed in 1 tsp. olive oil and minced garlic.
Nutrition Information Women:
1019 Calories
118 grams protein
57 grams carbohydrate
16 grams fiber
37 grams fat
20 grams sugar
Nutrition Information Men:
1191 calories
143 grams protein
59 grams carbohydrate
16 grams fiber
44 grams fat
22 grams sugar
It's challenging at first, but it works. It will reset your body, your taste buds, and how you think about eating and working out. In just 6 days you will eliminate many of the unhealthy behaviors you've been engaging in (like not working out!) and unhealthy foods you've been eating (like fast food!).
This plan maps out each day for you, with meals and snacks portioned for optimal nutritional balance. You'll jump-start your metabolism with healthy, tasty proteins combined with lots of dark green veggies and delicious fruits to maximize your slim-down results. It's nickname is the "green and white plan," since you mostly eat lean white proteins and green veggies.
For these 6 days, your calories and your carbs will be more restricted. Women will eat roughly 1,000 calories and men about 1,200 calories.
It may not feel like a lot of calories, and you may feel tired and lethargic or get headaches. Don't be alarmed as this is all very normal. You are cleaning out your system and retraining your body to use healthy, lean food as fuel. Stick with it! By Day 4, you will not only begin to feel different, you will also start to see the difference. Remember those jeans that were tight around the waist when you began this program? Try them on now. At this point, you will also feel more energized and less hungry.
To help you over the first few days, follow these simple tips below:
- Both men and women may increase green salads at all meals, topped with low/no-calories dressings, such as vinegar and mustard.
- Limit caffeine (while it will decrease your appetite in the short term, it will increase your hunger in the long term).
- Increase your water consumption (at least 8 glasses per day).
- If you need more calories, select a 100 calories snack.
Of course you are able to supplement Shakeology for any of the meals/snacks below!
DAY 1:
Breakfast: Poached Egg and Asparagus
One poached egg (men: 2 eggs) with 5 steamed asparagus spears, 1/2 medium grapefruit, and 1/2 of a whole wheat toasted English muffin.
Snack: 3/4 cup cubed pineapple and 1 string cheese.
Lunch: Tuna Salad
Combine 4 oz. white meat tuna, packed in water, with 1 tsp. low-fat mayonnaise. Scoop tuna salad onto a mixed green salad with cucumber slices and 2 tomato slices.
Snack: 10 unsalted almonds (men: 15 almonds)
Dinner: Lemon Chicken with Steamed Snap Peas
Marinate a 4 oz. boneless, skinless chicken breast (men: 5 oz. chicken) in lemon juice and olive oil and bake at 375 degrees until cooked through. Service with 1 cup steamed snap peas.
Nutrition Information Women:
1029 calories
94 grams protein
69 grams carbohydrate
15 grams fiber
45 grams fat
18 grams sugar
Nutrition Information Men:
1195 calories
110 grams protein
71 grams carbohydrate
15 grams fiber
54 grams fat
19 grams sugar
DAY 2:
Breakfast: High-Fiber Cereal
In a cereal bowl, combine 2/3 cup high-fiber cereal (men: 1 cup) and 1 cup skim milk.
Snack: 1 cup sliced strawberries with 1/2 cup 1-2% cottage cheese.
Lunch: Turkey Avocado and Arugula Salad
Combine 3 oz. sliced turkey breast (men: 5 oz. turkey), 1/4 avocado and 1 cup arugula (washed and trimmed) with 1 tsp. Dijon mustard, 2 tsp. olive oil, and vinegar.
Snack: 7 walnut halves (men: 12 walnut halves.
Dinner: Herb-Grilled Tilapia with Broccoli
Brush 5 oz. tilapia with 1 tsp. olive oil and season with salt, pepper, and 1/4 cup fresh herbs (such as basil, rosemary, or thyme). Let marinate in fridge. Grill tilapia until cooked through and grill-marked on both sides, then top with salsa. Serve with 1 cup steamed broccoli florets and 1/2 cup brown rice (men: 2/3 cup brown rice). Top with 2 Tbsp. salsa.
Nutrition Information Women:
996 calories
94 grams protein
87 grams carbohydrate
17 grams fiber
34 grams fat
30 grams sugar
Nutrition Information Men:
1188 calories
109 grams protein
106 grams carbohydrate
20 grams fiber
42 grams fat
33 grams sugar
DAY 3:
Breakfast: Spicy Egg White and Mushroom Scramble
In a non-stick skillet coated with cooking spray, scramble 3 egg whites (men: 1 whole egg plus 2 egg whites) with 1/2 cup sliced white mushrooms. Sprinkle with Tabasco sauce and 1/4 cup low-fat shredded cheddar cheese. Serve with 1 slice of whole wheat toast.
Snack: 1 cup cubed watermelon and 1/2 cup low-fat plain yogurt (men: 1 full cup of yogurt).
Lunch: Shrimp Salad
In a salad bowl, combine 4 oz. grilled shrimp on large mixed green salad (lettuce, peppers, and cucumbers) tossed with balsamic vinegar, 1 tsp. olive oil, and 2 Tbsp. Dijon mustard.
Snack: carrots and celery sticks with 2 Tbsp. hummus for dipping.
Dinner: Rotisserie Chicken and Spinach
4 oz. skinless white meat rotisserie chicken (men 6 oz. chicken) served with 1 cup spinach sautéed in 1 tsp. olive oil and minced garlic with a twist of lemon. Serve with salad greens topped with 1/4 of an avocado and 1 sliced tomato dressed with 1 tsp. olive oil and lemon.
Nutrition Information Women:
1011 calories
104 grams protein
61 grams carbohydrate
14 grams fiber
41 grams fat
22 grams sugar
Nutrition Information Men:
1223 calories
128 grams protein
68 grams carbohydrate
14 grams fiber
50 grams fat
31 grams sugar
DAY 4:
Breakfast: Egg White Omelet with Spinach and Salsa
In a non-stick skillet coated with cooking spray, add 3 egg whites, 1/2 cup chopped spinach an 1/4 cup reduced-fat shredded cheese. Serve wit h1 Tbsp. salsa (mild or spicy as desired.) (Men: add 1 toasted whole wheat English muffin).
Snack: 1 cup cubed watermelon and 1 string cheese
Lunch: Grilled Chicken Breast
4 oz. grilled white meat chicken breast (men: 5 oz. chicken), pounded and sliced over a bed of mixed greens, drizzled with balsamic vinegar and 1 tsp. olive oil.
Snack: 1/2 cup edamame in pods (approx. 45 steamed edamame).
Dinner: Broiled Swordfish with Zucchini and Squash Medley
4 oz. broiled swordfish fillet (men: 6oz. swordfish) served with 1 cup each of sliced zucchini and squash, sautéed with 2 tsp. olive oil, 1 Tbsp. minced garlic, and salt and pepper to taste. Serve with sliced tomato and onion salad.
Nutrition Information Women:
998 calories
110 grams protein
49 grams carbohydrate
15 grams fiber
42 grams fat
26 grams sugar
Nutrition Information Men:
1213 calories
130 grams protein
75 grams carbohydrate
19 grams fiber
46 grams fat
28 grams sugar
DAY 5:
Breakfast: High Fiber Cereal
In a cereal bowl, combine 3/4 cup high-fiber cereal and 3/4 cup skim milk (men: 1 cup of cereal and 1 cup of milk). Stir in one scoop of low-sugar protein powder.
Snack: 1/2 cup blueberries topped with 2 Tbsp. slivered almonds.
Lunch: Julienne Turkey over Mixed Greens
4 oz. sliced white meat turkey breast served over a bed of 1 cup shredded romaine with 1 cup mesclun greens, 1/2 cup sliced raw mushrooms, 5 black olives, and 1/2 cup chopped cucumber, drizzled with 1 tsp. olive oil, balsamic vinegar, and lemon if desired.
Snack 10 unsalted almonds and 1/2 of a sliced apple (men: 20 almonds).
Dinner: Tofu and Broccoli
Combine 5 oz. grilled firm tofu (men: 7 oz. tofu) with 1 cup sautéed broccoli in 2 tsp. olive oil. Serve with a small mixed green salad drizzled with balsamic vinegar.
Nutrition Information Women:
988 Calories
84 grams protein
74 grams carbohydrate
20 grams fiber
47 grams fat
25 grams sugar
Nutrition Information Men:
1184 calories
99 grams protein
89 grams carbohydrate
24 grams fiber
58 grams fat
31 grams sugar
DAY 6:
Breakfast: Green and White Omelet
In a non-stick skillet coated with cooking spray, combine 3 egg whites (men: 1 whole egg plus 2 egg whites), with 2/3 cup steamed spinach, and 1/4 cup part-skim shredded mozzarella into an omelet. Sprinkle with Tabasco sauce for an extra kick. Serve with 1 slice of whole wheat toast.
Snack: 10 frozen grapes and 1/2 cup 1-2% cottage cheese (men: 3/4 cup cottage cheese).
Lunch: Poached Chicken and Arugula Salad
Place 4 oz. poached, sliced white meat chicken breast (men: 5 oz. chicken) on a bed of 1 cup arugula (washed and trimmed), 2 tomato slices, 1/4 of an avocado, and sliced cucumber. Serve with spicy mustard for dipping.
Snack: 1/2 cup edamame in pods (approx. 45 steamed edamame beans).
Dinner: Citrus-Baked Cod with Sautéed Green Beans
Marinate a 5 oz. cod filet (men: 6 oz. cod filet) in lemon juice and olive oil and bake at 375 degrees until cooked through. Serve with 1 cup green beans sautéed in 1 tsp. olive oil and minced garlic.
Nutrition Information Women:
1019 Calories
118 grams protein
57 grams carbohydrate
16 grams fiber
37 grams fat
20 grams sugar
Nutrition Information Men:
1191 calories
143 grams protein
59 grams carbohydrate
16 grams fiber
44 grams fat
22 grams sugar
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