Week Four Meal Plan

Congratulations!! We are in our final week of the Fierce and Fabulous for Fall Challenge! If you have followed the meal plan for the past 3 weeks then you should be feeling lighter and even more fabulous than you already were before starting. I know I am! Set a goal for yourself this week to not only follow the meal plan, but try and get in as much exercise as you can. When you feed your body well and exercise you are bound to see amazing results. Remember to confidently in direction of your goals. You can do it! Follow the meal plan below:

Week 4

Monday:
M1: Veggies and Egg Whites: 1 cup egg whites with 1 cup chopped spinach. Saute the spinach in 2 tsp. EVOO. Add a pinch of pepper and garlic powder. Pour the egg whites over the spinach and cook on medium heat until the egg whites are cooked through. Enjoy a sliced apple on the side!
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 a banana afterward.
M4: 1/2 cup greek yogurt
M5: Healthy Chicken Burrito: The recipe makes 3 burritos- you can cut it down if you are only cooking for one person. Also, and most importantly, the recipe uses regular flour tortillas- USE A MULTIGRAIN or WHOLE WHEAT wrap instead.
http://redefinedmom.com/20-minute-healthy-chicken-burrito-recipe/
M6: One cup Green Tea (decaf)

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
M5: Veggie Enchiladas: Feel free to substitute any of your favorite veggies or what you have on hand in the refrigerator if you don’t like of don’t have on the veggies in the recipe.
http://www.perrysplate.com/2011/03/stacked-roasted-vegetable-enchiladas.html
M6: 1/2 cup greek yogurt

Wednesday:
M1: Protein Blueberry Smoothie: 1 cup Unsweetend Almond Milk, 1 scoop Perfect Fit Protein or any organic plant based protein, 1 cup frozen blueberries. Mix in a blender and Enjoy!
M2: One grapefruit
M3: Salad with Protein: Unlimited mixed greens and veggies with 5 oz. of your favorite protein ( turkey taco meath, chicken, tuna fish etc.) and an apple
M4: One banana
M5: (MAKE AHEAD MEAL) Crockpot Balsamic Chicken and Salad: Place one pound of lean organic chicken breasts in the crackpot. In a bowl combine 1/4 cup of your favorite Light Balsamic Dressing and 2 tbsp. Spicy Dijon Mustard. MIx well and pour over the chicken. Put crockpot on low and cook for 6 hours. Shred the chicken over a salad with unlimited veggies and enjoy with a drizzle of lemon and 1/2 tbsp. EVOO
M6: 1/2 cup Greek Yogurt with 1 tbsp. granola and one cup green tea

Thursday:
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: Kale and White Bean Stuffed Sweet Potato: Microwave 2 sweet potatoes for 4 minutes. While they are in the microwave preheat the oven to 400 degrees. Also, heat 2 tbsp. EVOO on medium heat in a skillet with 2 tsp. each of ground pepper, garlic powder and red pepper flakes. Once the sweet potatoes are microwaved place them in the oven for 20 minutes. In the 20 minutes that the sweet potatoes are baking chop up 4 cups of kale and place the chopped kale in the skillet and cook until wilted. Add in one can of drained white kidney beans. Cook for another 4 minutes. Remove the sweet potatoes from the oven and cut down the middle. Spread the potato open a bit and place a good helping of the kale and white kidney bean mixture in the potato (it should be stuffed to the brim). Sprinkle each potato with 2 tbsp. shredded parmesan cheese and place back in the oven until the chesse is melted. Remove from oven and enjoy with a bit of hot sauce if desired! IF you are still hungry afterward and there is some kale and white bean mixture left feel free to eat it!
M6: Apple slices with cinnamon

Friday:
M1: 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 Lasagna **use ground turkey even though the recipe says beef or turkey**
http://www.thirtyhandmadedays.com/2013/09/healthy_recipes_zucchini_lasagna/
M6: Enjoy a glass of wine!! OR, if you’re not a wine person have a 1/2 cup greek yogurt with 2 tsp. mini dark chocolate chips

Saturday:
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!

Sunday:
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: 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

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