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

• warmed low sodium v8 juice with a lowfat cheese stick

LUNCH about 350 calories:

• MAKE AHEAD TURKEY CHILI w beans, corn and bag of frozen cubed carrots. Serve with 1/4c greek yogurt, tsp of shredded cheese and 6 tortilla chips and veggie sticks

PM Snack -about 80 calories:

• Warmed apple slices and 1 tsp of sunflower seeds

WORKOUT: for a vigorous 35 plus min workout

• Pre: applesauce in a pouch and POST: 6 slices of grilled chicken or turkey dipped in homemade honey mustard

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

DESSERT: Strawberries dipped in warmed CANdi chocolate (hopefully you have a stash in the freezer if not blend equal parts warmed coconut oil with agave and coco powder, will not cause sugar cravings)

*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):

• ½ c Musceli hot or cold with milk & cinnamon, chia tea, 2pc low sodium turkey bacon

MID AM SNACK:

• EITHER MAKE AHEAD ROASTED SWEET POTAOTES OR GET a microwave bag (can add cinnamon, spray with olive oil)

• 1/8c pomegranate

LUNCH: Nourish Mediterranean bowl w 1/2c brown rice or quinoa, cabbage slaw, pickled onions, shredded carrots, make ahead shredded chicken – crock pot cook chicken in broth and herbs, 2tsp hummus, cucumbers, with lemon juice

Mid Pm Snack: orange and pop corn (pop 1/4c plain kernels in a brown paper bag in the microwave, can add garlic parmesan or cinnamon and raisins… makes two servings so share)

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: baked apple slices with a touch or corn starch and cinnamon, topped with a tsp of cool whip

TUESDAY

BREAKFAST: Chopped Boiled Egg (you choose soft, medium, or hard) with cracked pepper, cilantro, arugula, avocado, 1 slice of chopped turkey bacon, and a squeeze of lemon juice, green tea w honey

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

Lunch:

• MAKE AHEAD TURKEY CHILI w beans, corn and bag of frozen cubed carrots. Serve with 1/4c greek yogurt, tsp of shredded cheese

• 6 tortilla chips

• veggie sticks

Pre workout Snack: orange and post workout, treat yourself to a ½ of protein bar from the CANdi Shoppe, save the other half for thurs

Dinner: May I suggest a taco salad for Taco tues, make the family Build your own tacos with ground turkey, chopped olives, corn, 2% grated cheese, Greek yogurt, salsa, grilled chicken, lettuce, black beans, brown rice, 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

Very small serving After Dinner: puree frozen banana with vanilla & cinnamon, top with the other ½ of the taco shell or corn flakes crushed and sprayed with butter flavored pam and cinnamon

WEDNESDAY

Breakfast: 2 scoops CANdi Protein Shake w frozen fruit, ½ banana and 12 almonds

Mid am snack: warmed 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 & soup

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

PRE WORKOUT: Organic baby carrots w a tsp of sunflower butter POST WORKOUT Small Chocolate Milk and 3 hazelnuts

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

Dessert: Orange

THURSDAY

Breakfast

• ½ c Musceli hot or cold with milk & cinnamon, chia tea, 2pc low sodium turkey bacon

Mid Am Snack:

• EITHER MAKE AHEAD ROASTED SWEET POTAOTES OR GET a microwave bag (can add cinnamon, spray with olive oil)

• 1/8c pomegranate

• LUNCH:  MAKE AHEAD TURKEY CHILI w beans, corn and bag of frozen cubed carrots. Serve with 1/4c greek yogurt, tsp of shredded cheese and 6 tortilla chips and veggie sticks

Pre workout: low sodium v8 with ½ light cheese stick Post: Treat yourself to an RX Bar at the studio (either get the kids or do a 1/2 regular)

Dinner: make ahead shredded chicken, can add hot sauce or low sugar bbq sauce, make lettuce wraps (can do buns for kids) with cabbage & pickled onions (cook onions in vinegar) & serve with steamed veggies in evo, and SMALL SERVING air fryer sweet & white potato wedges with seasoning

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) Do not celebrate with food!Maybe a warm bubble bath Friday night

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: Nourish Mediterranean bowl w 1/2c brown rice or quinoa, cabbage slaw, pickled onions, shredded carrots, make ahead shredded chicken – crock pot cook chicken in broth and herbs, 2tsp hummus, cucumbers, with lemon juice

Sweet Treat: Baked apples with 4 crushed pecans

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, and a ton of veggies plus a chopped salad on the side

Sweet treat: Orange

SATURDAY

CANdi SHAKE SHAKE: Blend Coconut water with milk, 1.5 scoops of delight protein powder which already has a ton or greens and veggies, ½ banana, frozen berries, maca powder, and a shave of ginger. Serve with 10 almonds

PREWORKOUT- CRUSH YOUR WORKOUT TODAY!! MAKE THE TIME! AND MAKE IT A DOUBLE! We will add earlier workouts if need be, orange MID WORKOUT: 2tsp sunflower seeeds, POST : chocolate milk made with coco powder and agave. Enjoy w 4 hazelnuts

Mid am snack: warm V8 w a light cheese stick, feel free to add lime juice and hot sauce to your v8

SAT LUNCH OF CHAMPIONS: Soup & Salad. 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 SOUP – squash? Lentil or make Mexican with the rest of the shredded chicken

MID AFTERNOON SNACK: Roasted Nuts and Strawberries

DINNER (do not go out to eat for dinner yet- dont do it) ..Bake pork chops coated with dry ranch seasoning, roasted veggies and baked sweet potato

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

Dessert: MAKE AHEAD FROZEN BANANA ICE CREAM : choose your favorites raspberries/lime/mint/bacon/little homemade chocolate and sandwich between a 2 graham crackers

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