Sweet! Yeah, I saw a lot of awesome reviews on it too, even on this board.
We should be able to make our Feb 14 & 15 mini goals!!
In case you haven't seen the meal plan, I think this is it.
Day One
Breakfast
1 multigrain waffle
1 cup lf cottage cheese
1 cup fresh blueberries
1 slice lf turkey bacon
Snack
Smoothie
3/4 cup fresh raspberries
1 scoop whey protein powder
1 cup skim or nonfat milk
Mix ingredients in blender.
Lunch-Tuna Salad
3 oz water packed tuna, drained
1 tbsp capers
1 cup shredded romaine lettuce
1 cup raw spinach, chopped
1/3 cup onion, chopped
1 cooked egg white, chopped
2 tsp mustard
1 tbsp olive oil
Combine ingredients and serve
Snack
3 stalks celery
1 tbsp peanut butter
Dinner-Stir Fry
4 oz skinless chicken breast, sliced
1/4 cup cooked brown rice
1 cup snow peas
1/2 cup onion, chopped
2 tbsp soy sauce
Stir fry chicken, then add vegetables, cook until tender. Add soy sauce. Serve over brown rice.
Workout-Cardio Party
Day Two
Breakfast-Omlet
3 egg whites and 1 whole egg, beaten together
1 cup broccoli
Snack
smoothie from day One (add 1tbsp flaxseed if desired)
Lunch-Sandwich
1 slice whole wheat bread
3 slices turkey
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 cup alfalfa sprouts
Snack
1 cup cottage cheese with 1 tsp paprika
Dinner
5 oz broiled or baked salmon filet
2 cups shredded romaine lettuce
1 cup steamed aspargus
1 cup sliced cucumbers
1 1/2 tbsp Italian Dressing
Workout-Cardio Party
Day Three
Breakfast- Omlet
4 egg whites and 1 whole egg beaten together
1/2 tomato, chopped
Snack
10 raw almonds
2 tbsp dried cranberries
Lunch
4 oz lean roast beef
1/4 cup sauerkraut
1 tbsp mustard
1 slice rye bread
1 cup shredded romaine lettuce
1 tbsp light Italian dressing
1 dill pickle
Spread mustard on bread, layer roast beef and sauerkraut onto bread. Serve with salad and pickle
Snack
Smoothie (same as before or replace with strawberries)
Dinner
Chicken burrito with rice and beans
4 oz broiled, skinless chicken breast
2 tbsp salsa
1 low-fat whole wheat tortilla
1/4 cup canned pinto or black beans
1/4 cup brown rice
Arrange chicken and salsa on tortilla, then heat in oven or microwave. Toss rice and beans together.
Workout-Turbo Sculpt
Day Four
Breakfast
1 cup cottage cheese
1/2 cup fresh raspberries
Snack
1 pear
4 1oz slices lf cheddar or colby cheese
Lunch-Turkey sandwhich or wrap
3 1oz slices turkey
1 slice whole wheat bread or whole wheat tortilla
4 leaves romaine lettuce
1 tsp mustard
2 slices tomato
1 oz raw avocado
Snack
Smoothie
Dinner
3 oz baked or broiled halibut
1 cup steamed broccoli
2 cups shredded lettuce
1/2 oz vinegar
1 tbsp olive oil
Workout - Cardio Party
Day 5
Breakfast
5 egg whites and 1 whole egg scrambled
3 slin slices of deli turkey breast meat
Snack
Blueberry Smoothie
Lunch-Chicken Pita
3 oz broiled skinless chicken breast, sliced
2 slices tomato
1 cup alfalfa sprouts
1 cup shredded lettuce
1 1/2 tbsp ff ranch dressing
1 lf whole wheat pita
Snack
1 tbsp peanut butter
1 piece whole wheat or multi-grain bread, toasted
Dinner
3oz lean beefsteak or flank steak, broiled
1 cup brussel sprouts, steamed
1 cup shredded lettuce
1 tbsp light italian dressing
Workout - Cardio Party
Day Six
Breakfast-Omlet
5 egg whites and 1 whole egg, beaten together
1/2 cup black olives, chopped
1/2 oz feta cheese
1/4 medium tomato, chopped
Snack
1/2 apple or 1 cup red grapes
2 slices lf cheddar cheese
Lunch
3 slices lean turkey
1 small lf whole wheat pita
1 tbsp hummus
4 lettuce leaves
2 slices tomato
1 tsp mustard
Snack-Smoothie
1 Tbsp peanut butter
1/2 banana
1 scoop whey protein powder
1 cup skim milk
Mix together in blender
Dinner-Grilled Tuna Salad
4oz raw, fresh tuna steak
1/4 cup water chestnuts, chopped
1/2 oz sesame seeds
2 tbsp lime soy vinagrette*
1 oz soybeans
1/4 cup papaya
2 cups arugula
Grill tuna for two to four minutes on each side, then slice thinly. Arrange arugula on plate. Sprinkle soybeans and water chestnuts on top. Add papaya and tuna last. Garnish with sesame seeds and drizzle with lime soy vinaigrette.
*Combine 1/2 cup rice vinegar, 1/2 cup low sodium soy sauce, 1/2 cup fresh lime juice, 2 tsp dark sesame oil, 2 tsp lemon zest, 2 tsp fresh ginger, 4 cloves minced garlic
Workout - Turbo Sculpt
Day Seven
Breakfast-Burrito
3 egg whites and 1 whole egg, scrambled together
1 small lf whole wheat or low carb tortilla, warmed
1/4 cup canned pinto or black beans
2 tbsp salsa
Snack
Strawberry protein smoothie
Lunch-Chicken Salad
4 oz broiled skinless chicken breast, chopped
1/4 cup onion, chopped
1/2 cup cucumber
1/2 cup arugula
1 cup romaine lettuce, chopped
1 tbsp Italian dressing
Snack
1/2 cup lf cottage cheese
1 sliced tomato
Dinner
4 oz lean boneless, broiled pork chop
1/2 apple
Workout-Cardio Party
Day Eight
Breakfast-Omlet
6 egg whites, beaten together
1/2 oz ff parmesan cheese
1 medium tomato
Snack
20 almonds
Lunch- Salmon Salad
4 oz salmon
1/4 cup onion, chopped
1/2 cup arugula
1 cup shredded romaine lettuce
1 tbsp italian dressing
Snack - Strawberry Protein Smoothi
Dinner
4 oz boneless, skinless chicken breast, baked or broiled
1 cup frozen peas and carrots
Workout - Cardio Party
Day Nine
Breakfast
1 cup lf cottage cheese
1/2 cup fresh raspberries
Snack-Smoothie
1/2 cup mango
1 scoop whey protein powder
1/2 cup plain lf yogurt
1/2 cup water or ice as needed
1 tbsp flaxseeds (optional)
Mix ingredients in blender.
Lunch-Chicken Curry
2oz broiled skinless chicken breast, chopped
1/4 cup cooked long-grain brown rice
1/2 cup raw cauliflower
1/4 cup chickpeas
1/4 clove garlic
1 oz tomato paste
3/4 cup low sodium chicken broth
1/2 tbsp curry powder
Simmer broth, then add curry powder, tomato paste, and vegetables. Cover with lid, and cook until tender. Add chicken and heat through, serve over brown rice.
Snack
2 stalks celery
1 tbsp peanut butter
Dinner-Kebabs
3 oz chicken breast, baked or broiled
1/2 cup onion
3 strips yellow pepper
1/4 cup pineapple
1/2 cup cherry tomatoes
1/2 oz vinegar
1 tbsp olive oil
Thread chicken, pineapples, and vegetables onto skewers, drizzle with vinegar and oil and cook on grill.
Workout- Turbo Sculpt
Day Ten
Breakfast-Omlet
5 egg whites and 1 whole egg, beaten together
1 cup raw broccoli, chopped
1/2 oz feta cheese, crumbled
Snack
3 stalks celery
1 tbsp peanut butter
Lunch-Turkey burger
3 oz cooked ground turkey
2 slices tomato
1 slice onion
1 tsp mustard
1 tbsp ketchup
3 leaves romaine lettuce
1 cup alfalfa sprouts
Snack
1 cup plain nonfat yogurt
1 kiwi, peeled and sliced
1 tbsp flaxseeds (optional)
Dinner-Chicken Pita
2 oz broiled chicken breast, sliced
1/2 cup onion, chopped
1/2 cup shredded lf swiss cheese
1/2 cup tomato sauce
1 small lf whole wheat pita
Heat tomato sauce, add onion, cover pan and cook until tender. Place chicken in pita, pour sauce over, and top with cheese.
Workout- Cardio Party
