Final Meal Plan

Hey Everyone!!

We have made it to the final week of the ABSolutely April Challenge! I don’t know about you, but I am quite pleased with not only the improvement in my physical appearance, but I am thrilled with the way I feel. I feel accomplished, proud and full of energy! I hope you do too ūüôā Take a look below for the FINAL WEEK MEAL PLAN!!

Monday:
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner- Turkey Taco Salads (see recipe from last week)
Dessert- Sugar free Jello or apple with cinnamon and stevia zero calorie sweetener

Tuesday:
Breakfast: Perfect Fit Pancakes or Egg White Omelet with green pepper and onions with 2 pieces turkey bacon (chop one cup of diced green peppers and onions- sautee in 1tbsp. olive oil then pour egg whites over veggies and cook)
Snack: one grapefruit
Lunch: Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack: 1/2 cup plain yogurt
Dinner: Salmon over salad- season the salmon with pepper and basil flakes. Place in a non stick pan- cover the salmon with the juice of one lemon and one can of diced italian seasoned tomatoes. Bake at 400 for 20 minutes. If you don’t like fish substitute one lean chicken breast.
Dessert: a piece of your favorite fruit or one cup of your favorite fruit (berries are great for blasting bely fat or an apple if a good dose of fiber)

Wednesday:
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner: Two cups spaghetti squash with one can diced tomatoes and 2 turkey meatballs. Cook the spaghetti squash as directed in previous weeks. Make your turkey meatballs (ground turkey, 1 tbsp. garlic, 1 tbsp. oregano or basil flakes, 1 tbsp. paprika, a dash of salt and pepper) and freeze the ones that you do not need. Use the diced tomatoes as your sauce (heat them in a small saucepan before putting on the spaghetti squash) You may also have a side salad with unlimited veggies and 2 tbsp. of your favorite light dressing
Dessert: apple with cinnamon and stevia zero calorie sweetener

Thursday:
Breakfast- one cup of egg whites with one cup spinach and one grapefruit
Snack- apple with 1 tablespoon of peanut butter (I just tried Jiff Whips Peanut Butter and it was delicious and less calories per tablespoon)
Lunch:Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack: carrots and celery with 2 tbsp. light ranch dressing
Dinner: Asparagus Quinoa Salad- Cook one cup of quinoa (save half for later in the week). Slightly cook 10 thick asparagus (boil a bit of water in a frying pan and place asparagus in the water for 2 minutes- remove asparagus from heat and let cool on a paper towel). Cook 2 pieces o turkey bacon and let cool. Once the turkey bacon cools chop it up. Once the asparagus have cooled chop the asparagus so that each one is now in about 7-8 sections. Toss the chopped asparagus with the cooked quinoa and cooked turkey bacon. On your plate make a lettuce bowl (use whole pieces of Romain or iceberg lettuce. Toss the quinoa and asparagus with juice of 1/2 lemon, 1 tsp. olive oil, 2 tbsp. light honey mustard dressing or light ranch dressing and a dash of pepper. Place the mixture in the lettuce bowl and enjoy!
Dessert: Sugar free jello or apple with cinnamon and stevia zero calorie sweetener.

Friday:
Breakfast- one cup of egg whites with one cup spinach and one slice of whole wheat toast, one half of a grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, your favorite protein, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing
Snack- 1/2 cup plain yogurt
Dinner: Balsamic chicken with a loaded veggie salad. (See balsamic chicken recipe from last week)
Dessert: apple with cinnamon and stevia zero calorie sweetener.

Saturday: ( If you would like, you can cheat for one meal today, or with a refreshing adult beverage)
Breakfast: Perfect Fit Pancakes or Egg White Omelet with green pepper and onions with 2 pieces turkey bacon (chop one cup of diced green peppers and onions- sautee in 1tbsp. olive oil then pour egg whites over veggies and cook)
Snack: one grapefruit
Lunch: Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack: carrots and celery with 2 tbsp. light ranch or hummus
Dinner: Grill Out!! Chop up some colorful bell pepper and some onion. Toss in one tbsp. olive oil and pepper- cook on the grill. Choose from a piece of meaty fish (salmon, tuna or mahi mahi seasoned with salt, pepper, and lemon) or chicken seasoned with light italian or Caesar dressing- cook on the grill and serve veggies and protein with a big salad
(** if you don’t like to grill all of the foods in this meal can be cooked in the oven as well)
Dessert: sugar free jello or apple with cinnamon and stevia zero calorie sweetener

Sunday:
Breakfast: One cup plain yogurt with blueberries and chopped strawberries, you can add a packet of stevia zero calorie sweetener to you berries and yogurt if you would like.
Snack: one grapefruit
Lunch: Turkey lettuce wraps- lay 5 full pieces of romaine lettuce on a plate. In each piece of lettuce place 2 slices of turkey, chopped tomato and avocado, a sprinkle of part skim shredded cheese and a tiny bit of mustard if you like it. Enjoy your wraps with a cup of carrots and/or cucumbers
Snack: apple with 1 tbsp. peanut butter or Jiff Whips peanut butter or almond butter
Dinner: Kale Salad with Chicken:
Kale Salad- Finely chop (I use a food processor to get the kale nice and fine) 3 cups kale. Slice and dice 1-2 cups red cabbage and mix it in with kale. Add in 3/4 cup shredded parmesan chess and 1/2 cup dried cranberries. In a separate bowl mix together 3tbsp. olive oil with the juice of one lemon and pour over the kale, cabbage, cheese and berry mixture. Season with salt and pepper to taste.
Chicken- grill or bake (375 for 25-30 min.) chicken breasts seasoned with light balsamic or light italian dressing.

Monday (We are in the home stretch – only 3 days left in April!!)
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner-Crockpot pork tenderloin. Before you go to work in the AM place 1 cup of chicken broth and a pork tenderloin seasoned with spicy dijon mustard in the crockpot and cook on low for 6-8 hours. Serve over a salad loaded with veggies and 2 tbsp. light dressing
Dessert- apple with cinnamon and stevia zero calorie sweetener

Tuesday:
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- 1/2 cup plain yogurt
Dinner: Turkey Taco Salads
Dessert: Perfect Fit Protein Cookies! Serving size: 2 cookies
You need:
2 medium ripe bananas, 1 cup oatmeal, 1 scoop of perfect fit protein, 2 tbsp almond milk Optional: add dried fruit or chocolate chips- if using chocolate chips be mindful of how many- no more than 1/2 cup should be added to the mix.
Directions:
Mash the peeled bananas with a fork- MASH WELL
Add the scoop of protein powder and continue to mix
Add 2tbsp. almond milk
Add cup of oats and mix well (you can add any of the optional add ins now)
Coat a cookie sheet with non stick cooking spray
Place spoonfuls of mixture onto baking sheet and lightly press them down
Bake at 350 for 17 minutes

Wednesday (LAST DAY!)
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner: Salmon with salad- place salmon in a nonstick baking sheet. Season with salt, pepper, juice of one lemon, and one can tomatoes. Bake at 400 for 20 – 25 minutes
Dessert: Perfect Fit Protein Cookies! (serving size 2)

Congratulations Everyone!!! We did it!!! I hope that you enjoyed this challenge and proved to yourself you can be healthy, happy and fit. I am extremely thankful for all of your support. I know that I can see and feel a change in my body and mindset and I hope you do too! Be PROUD of yourselves! I encourage you to carry on with some of the healthy meal option in your every day routine. I hope that I have provided some healthy alternatives for you ūüôā

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Week Three Workout

Hey! Sorry this is late. Here it is though- the week three workout. ¬†I can not take credit for this. I found it online and tried it last week. I absolutely love it. It is very challenging but so worth it! You will need a tile or wood floor and a washcloth for under each foot for certain moves. ¬†Complete moves 1-12 for the listed repetitions/time. ¬†Click on the “Week Three Workout” title to get to the workout. Enjoy!!

Week Three Meal Plan

Hey Everyone!

I’m going back to my Jersey roots here when I sing‚Ķ“OOOOOOOhhhhh We’re half way there!!!” Bon Jovi anyone? Congratulation to all of you who have made it through the first half of the ABSolutely April Challenge. ¬†If you have stuck with the meal plan and worked out regularly you should be feeling lighter and better than you did on day one! I know I am ūüôā This weeks meal plan is super healthy because this week is the week right before Easter Sunday. If you’re holidays are anything like my family’s then they are packed with delicious treats and drinks. So, with that in mind I made a super healthy meal plan for this week and I am not including a cheat day until ¬†Easter Sunday. However, if you do not celebrate Easter or you just can’t live without a cheat day then feel free to add one in where you would like. Continue reading below for the week 3 meal plan. You can do it!!!!¬†

Sunday: 

Breakfast: Egg white omelette with spinachРsauté  about one cup of spinach with 1/2 tbsp. olive oil.  Once the spinach is wilted add one cup of egg whites and let cook.  Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter 

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like.  Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat) 

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey 

Dinner: Pesto salmon with tomatoes over salad- Put a thin layer of pesto over your salmon and lay it in a baking dish.  Cover the rest of the dish and salmon with one can of diced tomatoes. Bake 4-6 oz. of salmon in over at 425 for 15-20 minutes based on how you like your fish cooked.  While the salmon is baking chop your lettuce and any veggies you would like for you salad.  Load your plate with salad and 2tbsp. of a light balsamic dressing.  Put your salmon on top of your salad and enjoy.  

Dessert: Sugar free jello or one sliced apple with stevia (zero calorie sweetener) and cinnamon

Monday:

Breakfast: Egg white omelet with chopped green pepper and onion- chop enough green pepper and onion so that when you put them in your measuring cup together you have a 1/2 cup of veggies. Sauté the veggies in 1/2 tbsp. olive oil for about 4 minutes. Add one cup of egg whites and let cook. Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

 

Dinner: Turkey Taco Salad- Use one packet of Old Elpaso LOW SODIUM taco seasoning to cook your ground turkey.  Once the meat has cooked and you have added your seasoning add in a can of black beans and let cook for about 10 more minutes on low heat.  Serve one cup of the turkey and black bean mixture over a big bed of lettuce.  Add on salsa and chopped avocado and enjoy. The salsa serves as a dressing for the salad.

Dessert: (Only have dessert if you still feel hungry) one sugar free jello or one apple sliced with stevia and cinnamon

Tuesday:

Breakfast: Egg white omelette with spinach- sauté about one cup of spinach with 1/2 tbsp. olive oil. Once the spinach is wilted add one cup of egg whites and let cook. Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

 

Dinner: Spaghetti Squash with diced tomatoes and spinach Рcook the spaghetti squash as directed in the past two weeks meal plans.  Remember the larger the squash the more cook time you will need to add on.  While the squash is cooking put one can of italian seasoned low sodium diced tomatoes into a fry pan with 1/2 cup of low sodium chicken broth.  Cook on medium heat until a boil begins- add in 2 cups of chopped spinach and continue to cook for about 10 more minutes on low.  Serve the broth over the spaghetti squash and enjoy a side salad with this meal.  

Dessert: one sugar free jello or sliced apple with stevia or cinnamon 

Wednesday: 

Breakfast: Egg whites with spinach and turkey bacon-  Cook 2 pieces of turkey bacon and then remove from pan.  Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook.  Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper. 

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: Balsamic Chicken with Peppers and Onion: I recommend buying all natural thin sliced chicken breasts for this recipe.  Spray a frying pan with olive oil spray and lay chicken into the pan cooking each side on medium high heat for 3 minutes.  Then add 1 1/2 cups low sodium chicken broth, 2tbsp. garlic and 2 sprigs of rosemary to the pan. Next add 3-5 tbsp. of balsamic vinegar (if you do not like a strong vinegar taste add 3 if you like the vinegar taste add 5). Add in one and a half thinly sliced green peppers and 1/2 a sliced onion.  Cover the frying pan and let simmer on medium heat for 10-15 more minutes.  If you do not have a big enough frying pan you can bake the chicken at 375 for ten minutes and then add the broth, vinegar, veggies and herbs to the baking dish and bake for another 15-18 minutes.  Enjoy your chicken and veggies with a nice big salad! 

Dessert: one sugar free jello or a sliced apple with stevia and cinnamon

Thursday: 

Breakfast: Egg whites with spinach and turkey bacon- Cook 2 pieces of turkey bacon and then remove from pan. Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook. Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper. 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: Chicken or Turkey burgers with Salad: Pick your lean ground meat and combine it with 2 egg whites, 1 tbsp. cumin, 1 tbsp. paprika, 1 tbsp. oregano, 1/2 cup chopped cilantro, 1tbsp. garlic. Once all the ingredients are mixed bake your burgers at 400 for 15 minutes or grill them! Top with one piece of your favorite cheese, a few slices of avocado and scoop of salsa over a bed of lettuce. Enjoy! 

Dessert: green tea and a pice of fruit 

Friday:

Breakfast: Egg whites with spinach and turkey bacon- Cook 2 pieces of turkey bacon and then remove from pan. Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook. Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper.

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: If you go out tonight with the girls, your love, or your family be sure to order a salad with lean protein or a lean protein dish with a veggie side (stick with seafood NOT BREADED or lean chicken breasts NOT BREADED).  Also be sure to drink plenty of water and feel free to squeeze that lemon into the water.  Lemon is known to cleanse our systems. If you are staying in whip up this delicious dish:  Chicken and Veggie Bake-  Bake 2 organic chicken breasts at 400 for 25 minutes or when you leave in the AM put 2 chicken breasts into the crockpot on low for 6 hours and have them ready when you get home (that is what I will be doing!).  Chop 11/2 cups cauliflower, one red and one yellow pepper, about one cup asparagus or brussels sprouts, one onion and one zucchini. Sauté all of the veggies in 2-3 tbsp. olive oil for 10-15 minutes. Add in one can diced tomatoes.  In a baking dish layer 1/2 the veggies with a cup of the chopped chicken sprinkle with 1/2 cup parmesan cheese and one small can of red sauce.  Repeat the process to create a second layer. Bake in the over at 400 for 8 minutes.  Turn oven off and then broil on high until the top layer of cheese and veggies browns a bit.    Remove from the over and serve hot.

Dessert: Sugar Free Jello or Apple with Stevia and Cinnamon or – if it has been a long week – A glass of antioxidant rich red wine

 

Saturday:

Breakfast: Perfect Fit pancakes or scrambled egg whites with spinach and one piece turkey bacon and 1/2 grapefruit

Snack: apple with one tbsp. PB

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: Perfect Fit Protein Smoothie or 1/2 cup yogurt with stevia 

Smoothie- 1 cup water, 1 cup almond milk, one scoop protein, one cup frozen strawberries and blueberry mix, sprinkle of cinnamon.  Combine everything in the blender and then enjoy!

Dinner: Salad with Baked Cod: Make a salad of mixed greens with all of your favorite veggies.  Season a serving of cod with 1 tbsp. paprika, 1/2 tbsp. pepper, 1 tsp. salt and 1 lemon juiced.  Bake the cod at 400 for 20 minutes depending on the thickness of the cod. Place your cooked cod over your salad.  Use 2 tbsp. of a light dressing on your salad. 

Dessert: Sugar Free Jello or Apple with Stevia and Cinnamon or Рif it has been a long week РA glass of antioxidant rich red wine 

 

YOU DID IT!!!!!!!!!!! YAY!!!!!!! If you celebrate- I hope you have a fantastic Easter Sunday tomorrow ūüôā Enjoy a little Easter treat- you deserve it!

Week Two Workout

Hey Everyone!

Congratulations on making it through the week one meal plan and workout! The week two abdominal workout focusses mostly on working the obliques. There will be four rounds of cardio and abdominal circuits in this workout. However you will repeat those 4 rounds TWICE!  The cardio will consist of 12 burpees followed by a form of 20 squat kicks. The abdominal moves will be in sets of 40. 

Round One:

Cardio: 12 Burpees to 20 squat with a front kick  Abdominal: 40 right side crunches/ 40 left side crunches

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Start by squatting. Come up from the squat and kick your right leg out to the front of you. Kick with force and squeeze your glutes and abdominals. Sit back down in a squat and come up from the squat kicking your left leg out in front of you. 

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Lay on your right side with knees at ninety degrees. Crunch your left elbow up toward your hip. Crunch and squeeze those obliques! Do 40 reps on each side. 

Round Two

Cardio: 12 Burpees to 20 squat with a back kick  Abdominal: 20 right side plank with hip dip and 20 left side plank with hip dip

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Start squatting down. As you come up from the squat kick your right leg straight back with force. Be sure to squeeze your glutes and abs. Repeat alternating the leg you kick back with. Complete 20. 

ImageCome up into a right side plank. Dip your hip halfway down to the ground and raise it back up. Complete 20 dips on the right side. Then switch to a left side plank and complete 20 dips. 

Round Three: 

Cardio: 12 Burpees to 20 squat with alternating side kicks Abdominal: 40 Scissor crunches 

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Start squatting down. As you come up from the squat, kick your right leg out to the side with force. Be sure to squeeze your glutes and abs.  Squat back down and the come up kicking your left leg out to the side. Repeat alternating the leg you kick with after each squat. Complete 20 reps. 

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These are from the week on workout.  Raise the right leg straight up and you left leg straight out 6 inches off the ground. Crunch across to the right knee. Alternate legs and crunch.  Repeat 40 reps. 

Round Four

Cardio: 12 Burpees to 20 squats Abdominal: 20 Captain Morgan on the right side and 20 Captain Morgan on the left side.  

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Captain Morgans:

Start in the right side plank. Hold the plank and raise your left knee to your left elbow for one rep. Complete 20. Then switch sides. Come up into a left side plank. Raise your right knee to your right elbow. 

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Guess what??!! REPEAT IT ALL AGAIN!!

 

Week 2 Meal Plan

Congrats!! You made it through week one of the ABSolutely April Challenge!! If you had a few slip ups along the way (maybe a snack that wasn’t on the plan, an extra glass of wine, or a missed workout) it is OK- after all- we are only human! Just make sure to do your best to stay on track this week. ¬†The more disciplined we are- the better results we will get. Follow along below for this weeks meal plan ūüôā¬†

Sunday:
Breakfast- Nonfat plain Greek yogurt (1/2 cup) with 1 tbsp. honey and 4 chopped strawberries
Snack- one grapefruit or orange
Lunch- Roasted Veggie and hummus wrap: You will need to chop one cup of your favorite fresh veggies (I use red and yellow bell pepper, mushroom, onion and tomato), 1 tbsp extra virgin olive oil, a whole wheat wrap or brown rice wrap for gluten free, and 1 tbsp. hummus. Sauté the veggies in olive oil on medium heat until they are to your desired tenderness (I like a little crunch in mine). Lay your wrap flat and spread the tablespoon of hummus and then pack in the veggies. I like to top mine with lettuce. Wrap it up and go to town!
Snack- one banana
Dinner- Veggie Salad with Protein: Top a bed of lettuce with as many of your favorite veggies as you like. Top your salad with 6 oz. of your favorite protein (one organic chicken breast is about 6 oz.) You can make this as simple as a salad with chicken on top or as fancy as a healthy taco salad (ground turkey sautéed with cayenne pepper and chili powder, topped with avocado, tomatoes and jalapeno and your favorite salsa as dressing.
Dessert- one sliced apple with one packet zero calorie Stevia and cinnamon

Monday:
Breakfast- Egg White and Veggie Scramble or Perfect Fit Pancakes ** see recipes from week one**
Snack- one grapefruit or orange
Lunch- Veggie Salad with Protein- Top a bed of lettuce with as many of your favorite veggies as you like. Top your salad with 6 oz. of your favorite protein (one organic chicken breast is about 6 oz.)
Snack- ¬Ĺ cup of nonfat plain Greek yogurt with chopped fruit or carrots with 2 tbsp. hummus
Dinner- Spaghetti Squash with Turkey or chicken meatballs- Cook spaghetti squash as directed in week one. In a bowl combine 1 lb. ground turkey, 2 tbsp. egg whites, 1 tbsp. oregano, 1 tbsp cumin or Mrs. Dash, 1 tbsp. garlic and a pinch of cayenne pepper. Roll into balls and bake at 350 for 25 minutes. In a skillet heat 2 cans low sodium diced tomatoes with ¬Ĺ cup chicken or vegetable broth (this will be the sauce- feel free to add any veggies to the sauce- it is meant to be a thin sauce). Serve meatballs and sauce on top of the spaghetti squash and top with a tiny bit of parmesan if desired.
Dessert- one sliced apple with one packet zero calorie Stevia and cinnamon

Tuesday:
Breakfast- Perfect fit pancakes with ¬Ĺ cup of fruit or Egg White Scramble with ¬Ĺ cup of fruit ** see recipes from week one**
Snack- one grapefruit or orange
Lunch- Veggie Salad with Protein- Top a bed of lettuce with as many of your favorite veggies as you like. Top your salad with 6 oz. of your favorite protein (one organic chicken breast is about 6 oz.)
Snack- ¬Ĺ cup of nonfat plain Greek yogurt with chopped fruit or carrots with 2 tbsp. hummus
Dinner- Salmon with Roasted Veggies- You will need salmon, salt, pepper, butternut squash, asparagus and kale (optional). Chop the butternut squash into small cubes if you bought it whole (you can buy it already chopped in some stores). Chop the asparagus so they are cut in half. Toss the squash in one tablespoon olive oil, a pinch of salt and a healthier pinch of pepper. Place the squash on a foil lined baking tray. Preheat the oven to 450. While the over is heating sprinkle a pinch of salt and pepper onto your salmon and lay it skin side down in a separate foil lined baking tray. Place the salmon and squash in the over for 15 minutes. Remove the salmon from the oven after 15 minutes and cover it with foil to keep warm. Add the chopped asparagus to the tray with the butternut squash. Toss the veggies and return to the oven for 10 more minutes. Once the veggies are cooked- enjoy your meal!
Dessert- one sliced apple with one packet zero calorie Stevia and cinnamon

Wednesday:
B- Egg White Scramble (see recipe from week one)
Snack- one grapefruit or orange
Lunch- Veggie Salad with Protein- Top a bed of lettuce with as many of your favorite veggies as you like. Top your salad with 6 oz. of your favorite protein (one organic chicken breast is about 6 oz.)
Snack- ¬Ĺ cup of nonfat plain Greek yogurt with chopped fruit or carrots with 2 tbsp. hummus
Dinner: Healthy Taco Salad or Veggie Salad with Protein -Ground turkey saut√©ed with cayenne pepper and chili powder. Once the ground turkey is cooked through top the salads with about a ¬Ĺ cup of it. Add on chopped avocado, tomatoes and jalapeno and a TINY bit of shredded cheese. Your favorite salsa can be used as dressing.
Dessert- one sliced apple with one packet zero calorie Stevia and cinnamon

Thursday:

Breakfast- Egg White Veggie scramble on one slice whole wheat toast (or a gluten free option for toast)

Snack- 1/2 grapefruit, one cup green tea

Lunch- Veggie Salad with protein (If you like tuna fish a can of tuna packed in water NOT oil is a perfect protein topper for a salad). 

Snack- 1/2 cup plain greek yogurt with 4 chopped strawberries and one packet stevia zero calorie sweetener on top.

Dinner- Veggie Salad with protein- pick 4-6 oz. your favorite lean protein and go heavy on the veggies!!

Dessert- One sugar free Jello or a sliced apple with cinnamon

 

Friday: 

Breakfast- Berry Protein smoothie or Egg White Veggie Scramble 

For the smoothie you will need one cup of frozen strawberries and blueberries, 1/2 cup plain greek yogurt, 1/2 cup almond milk and 1/2 cup water. If you are feeling daring add a small handful of spinach! Blend until smooth and pour into a glass to enjoy!

Snack- 1/2 grapefruit 

Lunch- Veggie Salad with 4-6 oz. of your favorite lean protein. Heavy on the veggies and light on the dressing! If you haven’t been doing this please avoid any thick, creamy dressings aim for a light dressing that has about 60 or less calories per serving.

Snack- one banana, one cup green tea 

Dinner- BURGER SALAD‚Ķ sounds strange but it is so good! Get wild and create a fun ground turkey or ground chicken burger. My favorite burgers to make are Chicken Cilantro Lime burgers. ¬†I use one lb. ground chicken, 1/2 cup diced cilantro, half of one diced Jalape√Īo, the juice of one lime, 2 tbsp. egg whites and a pinch of garlic and a pinch of salt. ¬†I mix all that together, form my burgers and throw them on the grill until they are cooked through. I put mine on top of a big veggie salad with salsa verde as my dressing and a little bit of shredded cheese.¬†

Dessert- One sugar free Jello or a sliced apple with cinnamon OR if it has been a long week your dessert could be a 5 oz. glass of red wine.

 

Saturday

Breakfast: Berry Smoothie or Perfect Fit Pancakes (recipes are above)

Snack: Grapefruit or orange and one cup green tea

Lunch: Salad with Protein Unlimited mixed greens, 1-2 cups chopped veggies of your choice (get creative here!) and 4oz. of your favorite lean protein. Use a light balsamic dressing.

Snack: 1/2 cup plain Greek Yogurt with 1/4 cup blueberries and 1tbsp. honey

Dinner: Optional- Saturday’s are optional because everyone wants to go out once in a while and enjoy themselves. Have a date night or a girls night out just don’t throw all your healthy smarts in the trash on your way out. Pick a lean meal and enjoy a simple cocktail. Indulge but don’t over indulge. My favorite go to meal when I am out is sushi with a glass or two of red wine or mexican with a skinny margarita.

 

GUESS WHAT?!?! YOU DID IT!!! YOU ARE HALF WAY THROUGH THE ABSolutely APRIL CHALLENGE!!!