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

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

Week Two: Fabulous Fall Meal Plan

Hey Everyone!

I hope you had a fabulous first week on your meal plan! I know I did.  Take a look below to see what is in store for this week.  Remember, you can do anything you put your mind to- all it takes is a little discipline and a lot of positive thoughts! You’ve got this 🙂

Monday:
M1: Veggie Omelette: 1 cup egg whites with 1/2 cup diced baby bella mushrooms and 1/2 chopped spinach- Spray a skillet with non stick cooking spray. Sauté the mushrooms and spinach until spinach is wilted. Add in 1 cup of egg whites and cook through. Enjoy with 2 tsp. hot sauce (optional)
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: Kale, Turkey, White Bean Stuffed Peppers: Preheat oven to 375 degrees. Cut the top off of four bell peppers. Remove the seeds from the inside. Place the 4 peppers in a baking pan that has been sprayed with a non stick cooking spray and bake in the oven for 15 minutes. Meanwhile, in a skillet sauté 2 minced garlic cloves in 2 tbsp EVOO with 1 pinch of salt and pepper. Add in 1 lb. ground turkey and cook the turkey is completely cooked through. Add in one can drained White Beans and 2-3 cups chopped kale (you can substitute kale with spinach if you prefer). Let mixture cook until the kale is wilted. Add in a few pinches of Mrs. Dash seasoning if you prefer. Stuff the pre-cooked peppers with the turkey, kale, and white bean mixture. Place back in the oven again for 10 minutes. Remove from oven- sprinkle peppers with some grated parmesan cheese and ENJOY!
M6: Apple slices sprinkled with 1 tbsp. Cinnamon and one small packet of Truvia if desired.

Tuesday:
M1: Protein Blueberry Smoothie: 1 cup Unsweetend Almond Milk, 1 scoop Perfect Fit Protein or any organic plant based protein, 1/2 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

Wednesday:

M1: Veggie Omelette: 1 cup egg whites with 1/2 cup diced baby bella mushrooms and 1/2 chopped spinach- Spray a skillet with non stick cooking spray. Sauté the mushrooms and spinach until spinach is wilted. Add in 1 cup of egg whites and cook through. Enjoy with 2 tsp. hot sauce (optional)
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 a banana
M4: Apple with 1 tbsp. All Natural PB or Almond Butter
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: 3 Ingredient Cookies from Tone It Up: Enjoy one cookie after dinner and save the rest for snacks and desserts for the rest of the week.
http://toneitup.com/2013/09/we-love-food-friday-your-3-ingredient-cookie/

Thursday:
M1: Protein Blueberry Smoothie: 1 cup Unsweetend Almond Milk, 1 scoop Perfect Fit Protein or any organic plant based protein, 1/2 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: Pumpkin or Butternut Squash Turkey Chili: Once you get to the webpage scroll down to find the recipe as there are others on the same page. If you are unable to find pumpkin substitute cubed butternut squash
http://toneitup.com/2014/09/comforting-fall-soups/
M6: One 3 Ingredient Cookie from Wednesday dessert

Friday:
M1: Veggie Omelette: 1 cup egg whites with 1/2 cup diced baby bella mushrooms and 1/2 chopped spinach- Spray a skillet with non stick cooking spray. Sauté the mushrooms and spinach until spinach is wilted. Add in 1 cup of egg whites and cook through. Enjoy with 2 tsp. hot sauce (optional)
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 a banana
M4: Apple with 1 tbsp. All Natural PB or Almond Butter
M5: HAPPY FRIDAY! It’s Pizza Night! Cauliflower Crust Pizza that is! This recipe is great. It makes one serving You can eat the whole pie and consume less than 300 calories. I personally would top my pizza with less cheese and more sautéed veggies, but that’s just my preference. Enjoy with a glass of Organic Red Wine 🙂
http://www.fitsugar.com/Low-Carb-Cauliflower-Crust-Pizza-Recipe-30739512

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: Hummus and Veggie 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: Vegetable Soup: Saute 4 minced cloves of garlic in 2 tbsp. EVOO in a soup pot. Add in one diced onion and let cook on low heat. Chop one yellow squash, one zucchini, and one red pepper into bite sized pieces and add to the pot. Add in 2 cups of 1 inch thick cubes of butternut squash. Add in one can diced tomatoes. Add in 3 cups of reduced sodium chicken broth and 2 cups of water. Season with 1 tsp. each salt, garlic powder, oregano and red pepper flakes. Add ground black pepper to taste. Cook on medium heat until the mixture comes to a boil. Then simmer for 30 minutes. Meanwhile remove stems from a 1/2 a bushel of kale. Chop the kale into bite sized pieces and add to the pot. Continue to cook for 10 minutes or until kale is wilted completely. Serve soup hot and enjoy one- two bowls.
M6: You Pick: a glass of wine, a piece of chocolate, a 3 ingredient cookie, apple slices with 1 tbsp. PB and granola, or 1/2 cup Edy’s Slow Churned 1/2 fat ice cream (Pumkin should be out now!!)

Sunday:
M1: Blueberry 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

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

 

Spicy Chickpea Coleslaw Salad

Clearly I am a big fan of garbanzo beans (chickpeas) lately! I created another delicious dish using chickpeas last night. This dish is packed with protein and fiber to keep you full.  It offers a nice creaminess from the goat cheese, a slight crunch with the cabbage and a bit of a mexican flare with the cilantro and jalapeño. I hope you enjoy it as much as I did! 

This what the final product looks like! YUM!

This what the final product looks like! YUM!

Ingredients: 

2 cans Garbanzo Beans

2 cups old fashioned coleslaw mix (Cabbage)

1 cup chopped cilantro 

1/2  OR 1 whole jalapeño, diced (use half if you do not like too much heat) 

2-3 tbsp. minced garlic

2-3 tbsp. Extra Virgin Olive Oil 

3 tbsp. White Vinegar

Juice of one lemon

1 cup goat cheese crumbles

Salt and Pepper to taste

Directions:

Mix everything in a bowl until it is mixed well and everything is lightly coated with the goat cheese. ENJOY!!

 

Garbanzo and Goat Cheese Summer Salad

The birds are chirping, the sun is out, and there is barely any humidity! It’s a perfect pool day! Check out part of the protein packed lunch I’ve made to take with me to the pool:

Garbanzo and Goat Cheese Summer Salad:

 Garbanzo Beans are packed with protein and fiber to keep you feeling full for a longer period of time 🙂

Ingredients: Serves 2-3 people

1/2 medium white or red onion, diced

2 scallions (green part only) diced

2 tbsp. minced garlic

1/2 cup parsley (chopped)

1 can (15 oz.) garbanzo beans, drained

1/2 cup goat cheese

Juice of 1/2 lemon

1 tbsp. olive oil

1 pinch red pepper flakes

salt and pepper to taste

How to make:  Combine the lemon juice, olive oil, salt, pepper, red pepper flakes.  Then add in the diced onion, scallion, garlic, and parsley and mix together.  Finally add in the garbanzo beans and goat cheese.  Give everything a good mixing and enjoy immediately or store in a sealed tupperware in the fridge! YUM!

 

 

 

Pesto Chicken with Summer Veggies

Hey Everyone!

Just checking in with a new summer dinner recipe that I am trying tonight (It is literally baking in the oven right now! Smells good!). I was having one of those nights where I had no idea what to make for dinner, but I had chicken defrosted and had to do something with it. As I was thinking about what to make I remembered I had pesto in my fridge.  I absolutely love pesto so I new I had to include that somehow!  I was also able to scrounge up a great zucchini I had just bought from one of the farm stands in town, a juicy tomato and a sweet potato.  So, here is what I came up with 🙂

Baked Pesto Chicken with Summer Veggies:

Recipe two people:

Ingredients:

 6-8 Chicken Breast Tenderloins

3 tbsp. Pesto

1 zucchini, cubed

1/2 a medium sweet potato, cubed

1 tomato cut into chunks

Non stick cooking spray

Ground black pepper to taste

Directions: 

Preheat oven to 375 degrees. Spray a baking dish with non stick cooking spray or line it with foil and then spray lightly.  Place the chicken flat in the bottom of the dish and season with ground pepper.  Use 2 tbsp. of the pesto to coat the chicken with. Cover with the chunks of tomato.  In a bowl mix the cubed zucchini and cubed sweet potato with the remaining 1 tbsp. of pesto and ground black pepper to taste.  Pour the zucchini and sweet potato mix into the edges of the baking dish, around the chicken.  Bake for 25 minutes.  Check periodically to make sure that the vegetables are at the tenderness that you prefer.  If they reach your desired tenderness before the chicken is cooked through- remove them using a spatula and place on a serving tray while the chicken continues to cook. Enjoy!!

ingredients for pesto chicken

Ingredients: Chicken breast tenderloins, 1 zucchini, 1 tomato, 1/2 sweet potato, and pesto.

Before cooked pesto chicken

This is what mine looked like right before I popped it into the oven! I had to use two trays because I used extra veggies.