end of summer 5 day meal plan.pdf

8/19/2019 End of Summer 5 Day Meal Plan.pdf

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Structure Your Meals

the

Strongest In August5 Day Clean Eating Challenge

Welcome to 5 days of clean eating, exercise, and

support! Please take a minute to look through this

meal plan and make your shopping list. The best

road to success is through solid preparation!

To succeed, it is vital to follow a consistent eating schedule.

Consistency will actually give you a profound sense of control,

and assure you don’t get overly hungry (which leads to over-

eating). Plus it will spike your metabolism!

Breakfast within an hour of waking up 7AM

Snack 2-3 hours after breakfast 9-10AMLunch 2-3 hours after snack 12-1PM

Snack 2-3 hours after lunch 3-4PM

Dinner 2-3 hours after snack 7-8PM

The most important parts of this schedule are that you eat

breakfast and that you stop eating three hours before bed. This

will ensure that your body goes into fat-burning mode while

you’re sleeping. You will wake-up hungry for breakfast. If you

feel hungry before bed drink an extra glass of water.

S U M M E R 2 0 1 5

Here’s What You Need

To Do

Add Nutrients: (If you have

packets) Replace one meal a

day with Shakeology.

Eat Clean: Choose recipes

provided in this packet.

Cut the Junk: Avoid artifcial

sweeteners, processed foods,

soda and alcohol.

Hydrate: Drink 64 to 80

ounces of water a day. Need

flavor? Add a lemon.

Burn: Exercise at least six

days a week.

Connect: Share your points

and progress with your

teammates in the group.

Do You Want To

Be Successful ThisWeek?

Meal Plan and Guide


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STRONGEST IN AUGUST SUMMER 2015

BreakfastEgg ScrambleEgg scramble: Choice of two or three

veggies, two eggs, and toppings

Example:

Veggie ideas: Spinach, zuchinni, onion,

mushrooms, or bell peppers Topping ideas: tomatoes, avocado, basil,

cilantro, salt & pepper

Oatmeal with raisins (handful), walnuts

(handful), and maple syrup (1 TBSP), dash of

cinnamon.

1 large banana and two eggs: Smash banana

very thoroughly and add eggs. Beat together

and add cinnamon, nutmeg, or flaxseeds as

desired. Cook like normal pancakes. Add

maple syrup to taste or almond butter

instead. (you can eat the entire batter for

yourself!) these pancakes are good without

syrup or butter, so if you can, eat without

any topping!

2 Eggs (scrambled, fried, or soft boiled) 1 or 2 Slices of Ezekiel toast topped with

avocado, tomato, salt and pepper (or you

can add almond or peanut butter to toast) (Use ! avocado total and " sliced tomato)

Oatmeal

Banana Pancakes

Eggs Any Style

Granola Bowl

1 cup Granola in Almond Milk with

blueberries/raisons and walnuts


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LunchTuna or Turkey WrapExample: Whole wheat Tortilla preferred (or any

flour tortilla is ok) 1/2 can of Tuna mixed with 2Tbsp of Hummus

(your choice of hummus flavor) or use 2-3

Snow Pea and Asparagus Salad- Dressing:Grated Zest of 1⁄2 lemon 2 TBSP

lemon juice1 tsp dijon mustard 2 TBSP olive

oil salt and pepper to taste

- Salad:1 TBSP olive oil 1 lb. fresh

asparagus, sliced into 1 inch pieces 3⁄4

pound of snow peas1 TBSP fresh dill

Whisk Dressing ingredients together. Add

oil and whisk again. Mix with the veggies

which have been gently stir fried or

steamed. Toss with salt, pepper and

Chicken Spinach Salad

Example: Use Left over sautéed chicken fro

Dinner if you have it. Slice over a bed of

fresh spinach. Add cucumber, tomato,

onion, and peppers. Dress with Olive Oil

and Balsamic vinegar.

Big Greens & Protein

Example: (spinach, romaine or arugula)

with some kind of protein on top (chicken

salmon, tuna). Add veggies freely!

Top with Light Dressing

Beans & Rice

Example:

Cut up a clove of garlic and throw into

pot with 1 can of black, pinto, or kidney

beans. Add 1 cup of water and let

boil/simmer till cooked.


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Dinner

Example: Pick your favorite 2 hearty

vegetables (kale, asparagus, mushroom,spinach, broccoli, etc) and add

tofu/chicken for a great stir-fry. Add 2

Tbsp of Island Soyaki (available at trader

joes) or use low sodium soy sauce and

garlic to the stir-fry and place over " cup

of cooked quinoa.

(NOTE: you can substitute rice for quinoa

but it’s not ideal)

Stirfry with Chicken/Tofu Over Quinoa

Sautéed Chicken Breast (5 oz)

Example: Sauté chicken breast in a pan w

some olive oil and a ! cup of water on

medium heat. Sprinkle the chicken with

cumin, yellow curry, salt, pepper, and c

peppers.

Add a hearty vegetable side (should tak

$ of your plate: Options: Spinach, Kale,

Cauliflower, Brussel Sprouts, Asparag

Bok Choy

Spaghetti Squash With A Veggie or

Ground Turkey Spaghetti SauceExample:

Bake Spaghetti squash cut side down for 40

minutes on 375. Be sure it’s tender and you

can stick a knife easily through the skin.

Fork out the squash in strings lengthwise.

1-2 cups is a serving.

Spaghetti sauce: Cook a stir-fry of veggies

(onion, zucchini, mushroom, etc) in a healthy

spaghetti sauce. (you could also use

ground turkey instead of veggies for a

spaghetti sauce)

Add on top of the 2 cups of Spaghetti

Squash.

Salmon with Sautéed Spinach

(sub for asparagus, kale, or hearty

green) Bake or Grill a 5-8 oz salmon filet (add

lemon, garlic, or Cajun spices) Saute your veggies for a hearty side

Rice With Lentils & Roasted

Red Peppers1/2 c cooked rice, 1/4 c cooked lentils, 1/4 c

roasted red peppers (from jar), 1/4 c chopped

almonds, 2 tbsp citrus vinaigrette (-3 TBSP

OJ, 2 TBSP lemon juice, 1/2 tsp raw honey, 2

TBSP dijon mustard, 3 TBSP extra virgin

olive oil.)

mix all together.


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Snacks

2 celery stalks and 1 TBSP of low-fat

or natural peanut butter or almond

butter Option: 2 celery stalks and 1TBSP of low-fat or natural peanut

butter

or almond butter Option: 8 walnuts and

1/4 cup raisins

8 walnuts and 1/4 cup raisins

2 TBSPs hummus and 1/2 cup of carrot

or red pepper

a handful of almonds Option: 2 TBSPs

hummus and 1/2 cup of carrot or redpepper

1 piece of fruit and 1/4 cup of dried

cranberries Option: a handful of

almonds

1 cup shelled edamame Option: 1 piece

of fruit and 1/4 cup of dried

cranberries

1 hard-boiled egg and 6 to 10 whole

grain crackers 1 to 2 cups of any rawvegetables

Option: 1 cup shelled edamame1/2 an

avocado spread on a piece of toasted

Ezekiel bread

Option: 1 to 2 cups of any raw

vegetables

Shakeology Tips

The longer your blend your shake, the mor

it will expand.

Use 8 ounces of almond milk, soy milk, or

coconut milk to thicken your shake.

Use 8 ounces of water for a thinner

consistency, with fewer calories.

If you want a thicker, creamier shake, add 1

of an avocado.

If you have extra shake, keep it in the fridg

Drink up to two hours later.

Use frozen fruit and only a few ice cubes t

make it like a smoothy (1/2 frozen banana ,

frozen strawberries or frozen

blueberries), but add extra ice if you desir

more thickness.

Replace your weakest meal of the day (the

one you struggle with the most) with a

Shakeology.


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end of summer 5 day meal plan.pdf

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