Fierce and Fabulous for Fall Meal Plan

 Fall is my favorite season- I love the fashion, the food, the beverages, the apple picking, the football and the traditions that come with the season.  Although I absolutely love fall- I don’t always love the extra inch or so that tends to creep up on my waistline during this indulgent and exciting season (Halloween candy, fall flavored beers, coffees, and treats, football Sunday food, Thanksgiving….need I say more?).  So, that being said, I created a meal plan for the month of September to help anyone who would like to get a nice, lean physique so they can feel even more fierce and fabulous for fall! The goal of this plan is to help you make healthy choices and eventually crave healthy versions of your favorite treats. Anyone who has eaten clean for a period of time knows that after a week or two of eating clean our bodies begin to crave healthy options as opposed to junk. In addition to making healthy choices you will feel more energized and slim. Trust me, by the time those fall festivities are in full swing you will feel and look your best!

How to properly use this plan:

Long gone are the days when eating three big meals was the way to lead a healthy life. Instead, research has shown that eating 6 smaller meals a day (M1, M2, M3, M4, M5, M6) will keep you full, boost your metabolism and help you feel more energized. Each week I will post a meal plan with 6 meals a day for one week. It is important to spread your meals out enough so that you are not stuffed to the gills, but also so that your stomach is not growling hungry (when this happens our bodies go into starvation mode and actually store fat rather than burn fat). I would also suggest using Sundays as a day to make meals ahead of time. Most of the dinners I post will be dinners that can be used as a lunch option for the next day or made in the crockpot while you are out and about during the day (I am a teacher and always rushing around so the crockpot has become my very good friend- especially after a long day at work).

Take a look below for Week One

Monday:
M1: 3 Egg White, Turkey Bacon, Spinach Muffins- Directions: Make ahead meal: (Makes 9) Sautee 1/2 cup diced onion in 1 tbsp. EVOO until tender. In a separate pan cook 4- 6 pieces of turkey bacon. Let cool and then chop. Once onions are tender add in 2 cups chopped spinach and the turkey bacon. Let everything mix together for about 2 minutes and then remove from heat.
Preheat oven to 350 degrees. Spray a muffin tin with non stick spray. Fill each muffin tin 1/3-1/2 of the way full with veggie and turkey bacon mix. Add 3 tbsp. Egg whites to each muffin tin. Sprinkle a bit of Mrs. Dash seasoning on top of each muffin. Bake the muffins for 20 minutes. Let cool for 2 minutes and then quickly remove each muffin out of the tray and place on a plate to cool as to prevent them from getting soggy. Enjoy immediately or place in an air tight container and store in the fridge for 2-3 days. Once refrigerated you can microwave them in the AM for a quick breakfast.
M2: One Banana
M3: 5 oz. of your favorite protein on top of a salad with unlimited veggies, top with 2 tbsp. of your favorite vinaigrette
M4: One apple, sliced with one tablespoon all natural peanut butter or almond butter
M5: Chicken and Pinto Bean Soup from Kaylns Kitchen – serving size  1 1/2 cups
http://www.kalynskitchen.com/2007/02/chicken-and-pinto-bean-soup-with-lime.html
M6: 1/2 cup greek yogurt

Tuesday:
M1: 3 Egg White, Turkey Bacon, Spinach Muffins
M2: One grapefruit
M3: Salad with 5 oz. of your favorite protein and unlimited veggies with 2 tbsp. light vinaigrette dressing OR 1 cup leftover Chicken and Pinto Bean Soup from Monday night with 1 cup of raw veggies
M4: One apple, sliced with 1 tbsp of all natural PB and 2 tbsp. granola ( I recommend making your own http://www.elizabethrider.com/easy-healthy-homemade-granola-recipe/
or using Bear Naked brand)
M5: Baked Pesto Chicken from Kalyn’s Kitchen with side salad and unlimited veggies (only 1 tbsp. light dressing) and 6-8 steamed asparagus or broccoli

http://www.kalynskitchen.com/2010/09/easy-recipe-for-baked-pesto-chicken.html

M6: 1/2 cup greek yogurt

Wednesday:
M1: One slice whole wheat toast with 1/2 cup egg whites, and 1/4 avocado mashed. Layer the mashed avocado on your toast and then top with scrambles egg whites. Add hot sauce if you prefer
M2: One Banana or One grapefruit
M3: 5 oz. of your favorite protein on top of a salad with unlimited veggies, and 2 tbsp. chopped nuts (your choice of almonds, pistachios or peanuts)
M4: One apple, sliced, with 1 tbsp. all natural PB
M5: Twice baked Mexican Sweet Potato with a side salad (unlimited veggies) and 1 tbsp. light vinaigrette
http://www.thestayathomechef.com/2013/05/chipotle-twice-baked-sweet-potatoes.html
M6: One piece of your favorite fruit with one cup decaffeinated green tea

Thursday:
M1: One cup old fashioned oats (oatmeal, but not the quick microwaved kind) with 1/2 cup blueberries, and 1 tsp. honey
M2: Grapefruit
M3: 5 oz. of your favorite protein over salad with unlimited veggies and 2 tbsp. light vinaigrette (optional: banana)  
M4: One apple, sliced with 1 tbsp. all natural PB or 1/2 cup Greek yogurt
M5: Quinoa Minestrone Soup
http://www.fitsugar.com/Quinoa-Minestrone-Soup-Recipe-15719363
M6: One piece of your favorite fruit with one cup decaffeinated green tea

Friday:
M1: Veggie Omelette- 3/4 cup egg whites, 1/2 cup spinach, 1/4 cup red bell pepper (chopped) with 2 pieces turkey bacon
M2: One Banana
M3: Left over Quinoa Minestrone Soup with 1 cup raw veggies OR 5 oz. of your favorite protein on top of salad with unlimited veggies and 2 tbsp. light vinaigrette
M4: One apple, sliced with 1 tbsp. all natural PB or 1/2 cup Greek yogurt
M5: Spaghetti Squash Bake
http://www.knowkitchen.com/2014/04/tomato-basil-spaghetti-squash-bake.html
M6: Happy Friday!! Celebrate your healthy week with a glass of red wine or a piece of dark chocolate. Not your style? Stick with 1/2 cup greek yogurt sprinkled with cinnamon or drizzled with 1 tbsp. honey.

Saturday:
M1: Protein Pancakes- 1/4 cup egg whites, 1/2 mashed banana (really mash it well), 1 scoop perfect fit organic protein (or any organic plant based protein you prefer) 1 tsp. cinnamon, 1tsp. nutmeg. Feel free to mix in blueberries or sliced banana. Spray a skillet with non stick spray and pour batter in. Cook pancakes in skillet until they are cooked through- flipping once. Enjoy your pancakes with a drizzle of honey or all natural maple syrup.
M2: one grapefruit
M3: Veggie Hummus Wrap-  Sautee one cup of your favorite chopped veggies in 1 tbsp. EVOO. Spread 1 tbsp. hummus on a whole wheat wrap or brown rice wrap. Place veggies on top of the hummus and add lettuce or spinach. Sprinkle 2 tbsp. shredded cheese and roll up. Enjoy with a side of sliced apple.
M4: One banana
M5: Vegan Spinach and black bean enchiladas from Jenna Dewan Tatum (recipes says 2 cups uncooked quinoa- I would suggest just using 1 cup uncooked)
http://www.ellentv.com/recipes/2011/08/19/jenna-dewan-tatums-vegan-spinach-and-quinoa-enchiladas/
M6: 1/2 cup greek yogurt with 1 tbsp mini dark chocolate chips OR enjoy a glass of wine or a beer

Sunday:
M1: Pumpkin Oatmeal- One cup oatmeal, 1 tsp. pumpkin pie spice, 1/4 cup pumpkin puree, 1 tsp. honey
M2: One grapefruit
M3: Salad with unlimited veggies and 5 oz. of your favorite protein with 2 tbsp. light vinaigrette dressing
M4: Sliced apple with 1 tbsp. all natural PB or almond butter
M5: Zucchini (or eggplant)  Lasagna **use ground turkey even though the recipe says beef or turkey- you may also substitute zucchini for eggplant**
http://www.thirtyhandmadedays.com/2013/09/healthy_recipes_zucchini_lasagna/
M6: 1/2 cup greek yogurt with blueberries or sliced peaches

 

BONUS!

Not a fan of one of the dinners? Or, maybe your having people over to watch some football and need an extra dish to whip up? Try out this recipe below! It’s delicious!

http://www.perrysplate.com/2011/03/stacked-roasted-vegetable-enchiladas.html

 

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