SUNDAY nsite.com



SUNDAY

BREAKFAST about 300 calories:

• Banana Pancakes (can make a ton ahead- servings is 1 banana blended w 2 eggs, cinnamon, a splash of milk a 1/8tsp baking powder (can make as pancakes on sprayed pan or just scramble to make pancake nuggets) with Blueberry compote (warm frozen blueberries )

• green tea w honey (we have black tea for free at the studio-that works too)

• 1/2 Waffle (Vans, Natures Path or Kashi)

• and 1tsp (about 8) Roasted Nuts

Mid AM SNACK- about 80 calories

• strawberry salad: 1 c. raw spinach, with 1/2 c. sliced strawberries, and 1 tbsp. balsamic vinaigrette (check sugar content), 4 roasted nuts crushed

LUNCH about 350 calories:

• Seafood Ceviche with 6 tortilla chips

Workout Snack (for a vigorous 35 plus min workout)-about 80 calories: apple slices and 1 tsp of sunflower seeds AFTER WORKOUT: 6 slices of grilled chicken or turkey dipped in homemade honeymustard

DINNER: 1 serving of protein, 1 veg serving, 1/2 starchy veg serving, and a small salad with beans and vinaigrette

DESSERT: Strawberries dipped in warmed CANdi chocolate (hopefully you have a stash in the freezer)

*If you are working out later just have the piece of fruit, and still have a mid afternoon snack of apple slices and sunflower seeds**IF YOUR WORKOUT IS A VIGOROUS at home or walk, please ½ the snack

MONDAY

BREAKFAST (about 300 calories): Muscelini (recipe on website: nutrition/breakfast ideas) and cold green tea with honey and frozen raspberries and mint

MID AM SNACK: Greek tomatoes: 1 tomato, chopped and mixed with 1 tbsp. feta and a squeeze of lemon juice

LUNCH: JAR SALAD(recipe on website: nutrition/lunch ideas)

Sweet Treat: Strawberries

Pre workout snack: carrots and hummus and Post workout snack: 6 pieces of rolled turkey or chicken dipped into homemade honey mustard

DINNER: 1 serving of protein, 1 veg serving, 1/2 starchy veg serving, and a small salad with beans and vinaigrette

Sweet Treat: Grilled Watermelon with Goat cheese or feta and balsamic (can add mint)

TUESDAY

BREAKFAST: Chopped Boiled Egg (you choose soft, medium, or hard) with cracked pepper, cilantro, arugula, avocado, and a squeeze of lemon juice, green tea w honey

Mid Am Snack: low sodium v8 juice and a light cheese stick

Lunch: CANdi Nourish Bowl with Grilled Watermelon: Mix quinoa with arugula, cucumbers, feta, grilled watermelon, pre prepped chicken and sunflower seeds, with balsamic and olive oil

Pre workout Snack: ½ c extra ceviche and post workout, treat yourself to a ½ of an rx bar, save the other half for thurs

Dinner: May I suggest a taco salad for Taco tues, make the family Build your own tacos with chopped olives, corn, 2% grated cheese, greek yogurt, salsa, grilled chicken, lettuce, black beans, finely chopped onions, cilantro if you have it, and tomatoes… make yourself a big salad with those ingredients with a half of taco shell crushed on top, just a little cheese and a squeeze of lime

After Dinner: Grill strawberries and top with the other ½ of the taco shell or corn flakes crushed and brushed with butter and cinnamon

WEDNESDAY

Breakfast: CANdi Protein Shake

Mid am snack: Spicy Black Beans: 1/4 c. black beans with 1 tbsp. salsa and 1 tbsp. nonfat greek yogurt

Lunch: HUMP DAY! Treat yourself to a Brown Rice California Sushi roll and a small salad

SWEET TREAT: Grilled Watermelon

Organic baby carrots w 1 tsp of sunflower seeds or a tsp of sunflower butter

AFTER WORKOUT: 150 calories: Small Chocolate Milk and 5 hazelnuts

Dinner: Breakfast for dinner, make banana egg pancakes and chicken sausage

Dessert: Sm CANdi Parfait 1/4c Greek mixed with thawed frozen fruit and juice and 1 tsp of granola

THURSDAY

BREAKFAST: Muscelini and cold green tea with honey and frozen raspberries and mint

Mid Am Snack: Grilled Watermelon with Goat cheese and balsamic (can add mint)

LUNCH:  JAR SALAD

Sweet Treat: Strawberries

Pre workout: low sodium v8 and cheese stick. (if its cold, warm the v8 and dip the cheese stick in)

Post: Treat yourself to an RX Bar at the studio (either get the kids or do a 1/2 regular)

Dinner: cook some chicken in the crock pot with chicken broth, evo, and garlic, can shred and add hot sauce or bbq sauce, make lettuce wraps (can do buns for kids) with cabbage and pickled onions (cook onions in vinegar) and serve with steamed veggies in evo

Dessert: 1c Air popped pop corn can add stevia, raisins and cinnamon or dry ranch seasoning

FRIDAY

CELEBRATE MAKING IT THROUGH THE WEEK, working out at least 15 min everyday and PLANNING ON AN AWESOME OUTDOOR ACTIVITIY THIS WEEKEND    a hike perhaps)

BREAKFAST: Chopped Boiled Egg (you choose soft, medium, or hard) with cracked pepper, cilantro, arugula, avocado, and a squeeze of lemon juice, green tea w honey

Mid am Snack: Carrots & hummus

LUNCH: CANdi Nourish Bowl with Grilled Watermelon : Mix quinoa with arugula, cucumbers, feta, grilled watermelon, pre prepped chicken and sunflower seeds, with balsamic and olive oil

Pre workout: a piece of fruit

Post workout: 12 shrimp with cocktail sauce

DINNER: Cauliflower or portabella pizza, use the leftover chicken sausage from wed

Dessert: MAKE SOME FROZEN BANANA ICE CREAM into a 1/2 c, add some fun: choose your favorites raspberries/lime/mint/bacon/little homemade chocolate and sandwich between a 2 waffle halves

SATURDAY

CANdi SHAKE SHAKE: Blend Coconut water with almond milk, 1.5 scoops of delight protein powder which already has a ton or greens and veggies, frozen berries, maca powder, and a shave of ginger

PREWORKOUT- CRUSH YOUR WORKOUT TODAY!! MAKE THE TIME!!!! We will add earlier workouts if need be

V8 w a light cheese stick, feel free to add lime juice and hot sauce to your v8

SAT LUNCH OF CHAMPIONS: Serve a salad bar at home (kids will love making their own salads) with ALL THE LEFTOVERS FROM THE WEEK, add something sweet like raisins, SERVE WITH A COLD YOUGURT SOUP - blend plain greek yogurt with vanilla extra, water or milk of choice, apple juice, and frozen berries...can add cinnamon or mint

MID AFTERNOON SNACK: Roasted Nuts and Strawberries

DINNER (do not go out to eat for dinner yet- dont do it) .....GRILL GRILL GRILL (veggies, fruit, chicken for next week, shellfish...)

AFTER DINNER: chill with a seltzer mixed with a little apple juice, mint, and lime

Dessert: Make yourself another frozen banana sundae

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