Week Three

Congratulations my fierce and fabulous friends- you have made it to week three of the meal plan! I hope you are enjoying the meals as much as I am. This week I am posting the week three meal plan AND a bonus workout from the fabulous Tone It Up girls.  This work out is amazing because it is a do anywhere HIIT workout.  A HIIT workout gives you the chance to burn a huge amount of calories in a short amount of time- the best part about this one is you can do it anywhere, so NO excuses 🙂  Check it out here! Continue reading below to see your meals for this week. Remember- you can do anything you set your mind to!!

Monday
M1: Egg White Veggie Omelet: Cook up 1/2 cup chopped spinach, 1/4 cup chopped mushrooms in 1 tsp. EVOO. Season with a pinch each of salt, pepper and garlic powder. Pour 3/4 cup egg whites into the pan and cook until the egg whites are cooked through. Enjoy with one slid whole wheat or multigrain toast.
M2: One Grapefruit
M3: Salad with Protein: You know the drill by now! You can enjoy unlimited mixed greens and veggies topped with 5 oz. of your favorite protein (turkey taco meat, shredded chicken breast, tuna, chickpeas- you decide!). Top with 2 tbsp. of your favorite light vinaigrette dressing. Enjoy an apple afterward.
M4: One banana or 1/2 cup greek yogurt with 1 tbsp chopped almonds
M5: Cauliflower Crust Pizza (top your pizza with red sauce, cooked onion, peppers and mushrooms and 1/2 cup shredded parmesan cheese)
http://www.yummykey.com/2013/12/cauliflower-crust-pizza.html
M6: Apples with Granola and PB : 1/2 apple- sliced, spread 1 tbsp. of PB evenly on the slices, sprinkle 2 tbsp. of healthy granola on the apple slices and enjoy!

Tuesday
M1: Protein Pancakes: 1/2 mashed banana (really mash it!), 1 scoop perfect fit protein or an organic protein powder of your choice, 1/4 cup egg whites and a sprinkle of cinnamon mixed well. Pour into skillet to make 2 pancakes and cook through. Enjoy with a small drizzle of honey or maple syrup and 1/2 sliced apple.
M2: One Grapefruit
M3: Salad with Protein: You know the drill by now! You can enjoy unlimited mixed greens and veggies topped with 5 oz. of your favorite protein (turkey taco meat, shredded chicken breast, tuna, chickpeas- you decide!). Top with 2 tbsp. of your favorite light vinaigrette dressing. Enjoy an apple afterward.
M4: One banana or 1/2 cup greek yogurt with 1 tbsp. chopped almonds
M5: Pepper Chicken Nachos or Turkey Taco Salad: Nachos- http://www.heatovento350.com/2013/03/mini-pepper-chicken-nachos.html OR Turkey Taco Salad: Prepare one lb. of ground turkey with Old El Paso Less Sodium Taco Seasoning. Serve one cup ground turkey over lettuce with chopped tomatoes, 1/2 chopped avocado and diced jalapeño.
M6: Sliced apples with a sprinkle of cinnamon and a cup of decaf green tea

Wednesday
M1: Egg White Veggie Omelet: Cook up 1/2 cup chopped spinach, 1/4 cup chopped mushrooms in 1 tsp. EVOO. Season with a pinch each of salt, pepper and garlic powder. Pour 3/4 cup egg whites into the pan and cook until the egg whites are cooked through.
M2: One Grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies topped with 5 oz. of your favorite protein (turkey taco meat, shredded chicken breast, tuna, chickpeas- you decide!). Top with 2 tbsp. of your favorite light vinaigrette dressing. One banana
M4: One apple sliced with 1 tbsp. PB spread evenly on the slices topped with 2 tbsp. granola
M5: Kale and White Bean Sweet Potatoes : http://www.thekitchn.com/recipe-stuffed-sweet-potatoes-with-beans-and-greens-recipes-from-the-kitchn-181845
M6: 1/2 cup Greek Yogurt

Thursday:
M1: Blueberry Protein Smoothie: 3/4 cup frozen blueberries, 1 cup almond milk, 1 scoop perfect fit protein or any organic protein you like. Mix together in a blender.
M2: Grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies topped with 5 oz. of your favorite protein (turkey taco meat, shredded chicken breast, tuna, chickpeas- you decide!). Top with 2 tbsp. of your favorite light vinaigrette dressing. One banana
M4: Apple with 1 tbsp. PB
M5: Chicken and Broccoli Bake: http://ifoodreal.com/skinny-chicken-broccoli-and-rice-casserole-with-kale/
M6: Decaf Green Tea with one cup of berries

Friday:
M1: Egg White Veggie Omelet: Cook up 1/2 cup chopped spinach, 1/4 cup chopped mushrooms in 1 tsp. EVOO. Season with a pinch each of salt, pepper and garlic powder. Pour 3/4 cup egg whites into the pan and cook until the egg whites are cooked through.
M2: Grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies topped with 5 oz. of your favorite protein (turkey taco meat, shredded chicken breast, tuna, chickpeas- you decide!). Top with 2 tbsp. of your favorite light vinaigrette dressing. One apple
M4: Banana
M5: Veggie Quesadilla: In a frying pan Saute, 1 cup chopped Portabella mushrooms, 1 1/2 cup chopped spinach, 2 cloves garlic minced. Spread the veggie mixture onto one multi grain or gluten free brown rice wraps. Spinkle the mixture with 1/4 cup- 1/2 shredded parmesan cheese. Place another wrap on top and bake in the oven for 10n minutes at 325 degrees. Enjoy with 2 tbsp. guacamole.
M6: Happy Friday! Enjoy a glass of red wine OR a 3 ingredient protein cookie from last weeks meal plan

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: Saute 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: Berry Oatmeal: One cup oatmeal, 1 tsp. all spice, 1 tsp. honey and 1/2 cup blueberries
M2: one grapefruit
M3: Salad with unlimited veggies and 5 oz. of your favorite protein with 2 tbsp. light vinaigrette dressing OR leftover Veggie soup
M4: Sliced apple with 1 tbsp. all natural PB or almond butter
M5: Zucchini Lasagna **use ground turkey even though the recipe says beef or turkey**
http://www.thirtyhandmadedays.com/2013/09/healthy_recipes_zucchini_lasagna/
M6: one cup green tea

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