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 🙂 

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- ½ 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 ½ 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 ½ cup of fruit or Egg White Scramble with ½ 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- ½ 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- ½ 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 sautéed with cayenne pepper and chili powder. Once the ground turkey is cooked through top the salads with about a ½ 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… 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 Jalapeño, 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!!! 

 

 

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