Quick Tip: Chop veggies and chicken in advance to save time. TUESDAY MEAL 1 Cashew Cranberry Granola with Coconut Yogurt (see March issue) MEAL 2 1 brown rice cake + 1 tbsp all-natural peanut butter + ½ sliced banana; 1 scoop whey pro- tein powder mixed with water MEAL 3 Avocado Hummus with Home- made Pita Chips + 3 oz canned tuna + 2 cups mixed greens salad + 2 tbsp lemon juice MEAL 4 ¾ cup low-fat cottage cheese + 1 pear MEAL 5 5 oz grilled chicken breast + 4 oz baked sweet potato + 1 cup steamed spinach WEDNESDAY MEAL 1 1 cup plain, nonfat Greek yogurt + ½ cup pineapple chunks + 2 tbsp slivered almonds; 1 cup cooked cream of wheat MEAL 2 3 hard-boiled egg whites; 1 part- skim mozzarella string cheese; 1 orange MEAL 3 3 oz grilled chicken breast + 2 tbsp Avocado Hummus + lettuce + sliced tomato + 1 whole- grain pita; 2 cups mixed greens salad + 1 tbsp olive oil + 1 tbsp lemon juice MEAL 4 2 brown rice cakes + 1 cup low-fat cottage cheese + 1 sliced peach MEAL 5 Savory Chicken & Sweet Potato Hash (see March issue) MONDAY MEAL 1 4 egg whites + ¾ cup dry oats cooked in water + ¼ cup blueberries + 1 tsp flaxseed MEAL 2 1 cup plain, nonfat Greek yogurt + ½ sliced kiwi + 2 sliced strawber- ries + 2 tbsp slivered almonds MEAL 3 4 oz grilled chicken breast + ¼ sliced avocado + 2 slices tomato + 1 slice red onion + 2 slices whole-grain bread; small mixed greens salad MEAL 4 Avocado Hummus with Home- made Pita Chips (see March issue) MEAL 5 5 oz broiled tilapia + ¾ cup cooked quinoa + 1 cup steamed broccoli; 2 cups mixed greens salad + 1.5 tsp olive oil + 1 tbsp balsamic vinegar Week One Meal Plan Follow this two-week meal plan, then repeat. Send us food pics and recipe ideas! SATURDAY MEAL 1 Banana Nut Protein Pancakes: Blend 3 egg whites + ¼ cup plain, nonfat Greek yogurt + ½ mashed banana + dash each cinna- mon and sea salt + ½ cup ground oats; pan fry and top with 2 tbsp chopped walnuts MEAL 2 1 cup plain, nonfat Greek yogurt + ½ grapefruit + 1 tsp honey MEAL 3 Blue Cheese Burger Wrap: 3 oz 95% lean ground beef burger + 1 oz crumbled blue cheese + romaine lettuce + sliced tomato + low- calorie whole wheat tortilla; 1 cup celery and carrot sticks MEAL 4 1 cup low-fat cot- tage cheese + ¼ cup blueberries + 2 tbsp cashews MEAL 5 4 oz grilled chicken breast + 5 oz baked sweet potato + 1 cup steamed green beans SUNDAY MEAL 1 1 slice whole-grain bread + 2 tbsp all-natural peanut butter + ½ sliced banana; ¾ cup low- fat cottage cheese MEAL 2 3 hard-boiled egg whites; 1 part-skim mozzarella string cheese; 1 orange MEAL 3 4 oz deli turkey + romaine lettuce + sliced tomato + 2 slices rye bread; 2 cups mixed greens salad + 1 tbsp olive oil + ½ tbsp balsamic vinegar MEAL 4 Cashew Cranberry Granola with Coconut Yogurt MEAL 5 3 oz baked halibut + ½ cup cooked quinoa + 1 cup steamed broccoli FRIDAY MEAL 1 Steak & Eggs: Scramble 2 oz leftover broiled flank steak, sliced thin + 1 egg + 1 egg white; ½ cup dry oats cooked in water + 1 tbsp blueberries MEAL 2 ¾ cup low-fat cottage cheese + 1 cup pineapple chunks + 2 tbsp slivered almonds MEAL 3 Tuna Salad: ½ can tuna + ¼ avocado + 2 tbsp diced car- rots + 2 tbsp diced red onion + 1 tsp Dijon mustard + 2 slices whole- grain toast; 1 medium apple MEAL 4 Strawberry Smoothie: Blend 1 scoop vanilla whey protein powder + 1 cup sliced frozen strawberries + 4–6 oz water MEAL 5 4 oz grilled chicken breast + ½ cup cooked brown rice + 2 cups kale + 1 tbsp olive oil THURSDAY MEAL 1 Omelette: 3 egg whites + 1 whole egg + 1 cup baby spinach + ¼ cup diced tomato + 2 oz Swiss cheese; 2 slices whole- grain toast MEAL 2 Mint Chocolate Shake: Blend 1 scoop chocolate whey protein pow- der + 1 tsp flax oil + 1 tsp honey + 1 tsp peppermint extract + 4–6 oz water + 1 tbsp carob chips + ice MEAL 3 Leftover Savory Chicken & Sweet Potato Hash 1 small apple MEAL 4 ¾ cup plain, non- fat Greek yogurt + ¼ cup blueber- ries + ¼ cup Cashew Cran- berry Granola MEAL 5 5 oz broiled flank steak (save 2 oz for tomorrow) + 1 cup cooked quinoa + 1 cup steamed broccoli Calories: 1,720 Protein: 142 g Carbs: 181 g Fat: 53 g Calories: 1,640 Protein: 130 g Carbs: 169 g Fat: 54 g Calories: 1,790 Protein: 148 g Carbs: 181 g Fat: 55 g Calories: 1,700 Protein: 133 g Carbs: 174 g Fat: 58 g Calories: 1,650 Protein: 131 g Carbs: 167 g Fat: 54 g Calories: 1,720 Protein: 131 g Carbs: 164 g Fats: 64 g Calories: 1,730 Protein: 131 g Carbs: 170 g Fat: 64 g Timing is everything, so try to eat first thing in the morning to rev your metabolism, and immediately after your workouts to jump- start the muscle recovery process.
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Transcript
Quick Tip: Chop veggies and
chicken in advance to save time.
TUESDAY
MEAL 1 Cashew Cranberry Granola with Coconut Yogurt (see March issue)
MEAL 2 1 brown rice cake + 1 tbsp all-natural peanut butter + ½ sliced banana; 1 scoop whey pro-tein powder mixed with water
MEAL 3 Avocado Hummus with Home-made Pita Chips + 3 oz canned tuna + 2 cups mixed greens salad + 2 tbsp lemon juice
MEAL 4 ¾ cup low-fat cottage cheese + 1 pear
MEAL 5 5 oz grilled chicken breast + 4 oz baked sweet potato + 1 cup steamed spinach
WEDNESDAY
MEAL 1 1 cup plain, nonfat Greek yogurt + ½ cup pineapple chunks + 2 tbsp slivered almonds; 1 cup cooked cream of wheat
Follow this two-week meal plan, then repeat. Send us food pics and recipe ideas!
SATURDAY
MEAL 1 Banana Nut Protein Pancakes: Blend 3 egg whites + ¼ cup plain, nonfat Greek yogurt + ½ mashed banana + dash each cinna-mon and sea salt + ½ cup ground oats; pan fry and top with 2 tbsp chopped walnuts
MEAL 2 1 cup plain, nonfat Greek yogurt + ½ grapefruit + 1 tsp honey
MEAL 3 Blue Cheese Burger Wrap: 3 oz 95% lean ground beef burger + 1 oz crumbled blue cheese + romaine lettuce + sliced tomato + low-calorie whole wheat tortilla; 1 cup celery and carrot sticks
MEAL 4 1 cup low-fat cot-tage cheese + ¼ cup blueberries + 2 tbsp cashews
MEAL 5 4 oz grilled chicken breast + 5 oz baked sweet potato + 1 cup steamed green beans
MEAL 3 Salmon Cakes with Yogurt Sauce (see March issue) + 2 cups mixed greens salad
MEAL 4 ½ cup low-fat cottage cheese + ½ sliced banana + 1 tbsp all-natural peanut butter; 1 mini-box raisins
MEAL 5 4 oz buffalo (bison) burger + 1 whole wheat bun + 1 cup steamed broc-coli + 4 oz baked sweet potato; 1 cup mixed greens salad + 1 tbsp olive oil + 1 tbsp lemon juice
TUESDAY
MEAL 1 Frittata: Combine 1 egg + 3 egg whites + ¼ cup diced tomato + ¼ cup diced mushrooms; cook on stove top 2 minutes, then place under broiler for 2–4 minutes; serve with 2 slices whole-grain toast + 2 tbsp almond butter
MEAL 2 2 brown rice cakes + ½ cup low-fat cottage cheese + 1 cup pineapple chunks
MEAL 5 3 oz grilled chicken breast + ¾ cup cooked brown rice + 1 cup steamed broccoli + 2 tbsp low-sodium soy sauce
WEDNESDAY
MEAL 1 Egg Whites & Oats: Combine 4 egg whites + ½ cup dry oats + 1 tsp sea salt + dash cinnamon; heat in microwave 3 minutes, stir, then heat 1 more minute; top with ¼ cup blueberries + 1 tbsp walnuts
MEAL 2 2 brown rice cakes + ½ can tuna + 1 tbsp Dijon mustard; 1 cup baby carrots; 1 sliced apple
MEAL 4 2 tbsp almonds; 1 mini-box raisins; 1 scoop chocolate whey protein powder mixed with water
MEAL 5 Chicken Parm Pasta: 3 oz grilled chicken breast + ¾ cup cooked whole wheat spaghetti + ½ cup crushed tomatoes + dash each sea salt and pepper + 1 tsp oregano + 1 tbsp grated Parmesan cheese (double the recipe and save half for tomorrow)
SUNDAY
MEAL 1 Breakfast Smoothie: Blend 1 scoop vanilla whey protein powder + ½ cup water + ¼ cubed avocado + 1 cup kale + ¼ cup frozen blueberries + ¼ cup frozen strawberries + ¼ cup frozen black-berries + ⅓ cup dry oatmeal
MEAL 4 2 brown rice cakes + ½ can tuna + 1 tbsp Dijon mustard; 1 cup baby carrots; 1 sliced apple
MEAL 5 4 oz baked salmon + ½ cup cooked brown rice + 1 tbsp olive oil + 1 cup steamed spinach
SATURDAY
MEAL 1 French Toast: Soak 1 slice whole-grain bread in 3 egg whites; pan fry over medium-high heat, 1–2 minutes per side; top with 1 tbsp almond butter + ½ sliced banana
MEAL 2 1 cup plain, nonfat Greek yogurt + ½ grapefruit
MEAL 3 Leftover Chicken Parm Pasta
MEAL 4 ½ cup Cashew Cranberry Granola + 1 cup skim milk; 1 scoop chocolate whey protein powder mixed with water
MEAL 5 Savory Chicken & Sweet Potato Hash
Calories: 1,720 Protein: 133 g Carbs: 186 g Fat: 55 g
Calories: 1,810 Protein: 148 g Carbs: 187 g Fat: 56 g
Calories: 1,690 Protein: 134 g Carbs: 183 g Fat: 52 g
Calories: 1,780 Protein: 145 g Carbs: 171 g Fat: 59 g
Calories: 1,780 Protein: 140 g Carbs: 169 g Fat: 65 g
Calories: 1,690 Protein: 136 g Carbs: 189 g Fat: 49 g
Calories: 1,780 Protein: 139 g Carbs: 160 g Fat: 66 g