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 🙂 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 🙂

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