Monday
Breakfast
2 boiled eggs
cup oatmeal
2 tsp. PB2
sunflower seeds
Mid Morning Snack
12 almonds
1 Cup Veggie
Lunch
Open face sandwich
1 slice bread with mustard
Deli meat
Salad on the side
Dinner
Protein of your choice
Veggies of your choice
Post workout
Shakeology
Fruit
Tuesday
Breakfast
2 boiled eggs
Oatmeal
Fruit
Mid Morning Snack
Veggie of your choice
Peanut Butter cheesecake Mousse W/ fruit (see recipe for mousse)
Lunch
Tuna
Crackers
Cheese
Veggies of choice
Dinner
Protein of your choice
Cabbage Steaks (see recipes)
Post workout
Shakeology
Wednesday
Breakfast
2 boiled eggs
Oatmeal
Fruit
Mid Morning Snack
Veggies of your choice
Hummus
Lunch
Quinoa
Veggies of your choice
Protein of your choice
Dinner
Peanut thai chicken
Cauliflower rice
Post workout
Shakeology
Fruit
Thursday
Breakfast
2 boiled eggs
Oatmeal
2 tsp. PB2
Fruit
Mid Morning Snack
Veggies of your choice
Hummus
Lunch
Edmane
Veggies
Protein
Dinner
Shrimp
Zucchini noodles
Post workout
Shakeology
Fruit
Friday
Breakfast
2 boiled eggs
Oatmeal
2 tsp. PB2
sunflower seeds
Mid Morning Snack
Veggies
Lunch
Edmane
Veggies
Protein
Dinner
Calabrese Salad (see recipes)
Chicken
Post workout
Shakeology
Fruit
Saturday
Breakfast
Brussel sprouts with bacon (see recipe)
Eggs
Toast
Mid Morning Snack
Fruit
Chia seeds
Lunch
Edmane
Veggies
Protein
Dinner
Tuna Salad (see recipe)
Post workout
Shakeology
Fruit
Sunday
Breakfast
Toast.
Top mashed avocado (mix with lemon juice if you want), asparagus,
and poached eggs
Mid Morning Snack
Fruit
Lunch
Protein of your choice
Veggies of your choice
Dinner
Roasted beef or chicken
Veggies
Potatoes
Post workout
Shakeology
Fruit
SHOPPING LIST
- Vegettini (the veggie noodle thing- Buy at Bed, bath and beyond)
- Eggs
- Oatmeal
- PB2 (powdered peanut butter) → Costco has a big bottle
- Fruit of your choice
- Sunflower seeds
- Almonds
- Veggies of your choice
- Tomatoes
- Cucumbers
- Cauliflower rice
- Cabbage
- zucchini
- Brussel sprouts
- Red Bell pepper
- Bread (at least 1 G fiber to every 10 G carbs) PUT IN FREEZER***
- Sliced deli meats
- Chicken Breast
- Fish
- Shrimp
- Pesto
- Maple
- Chunk light tuna, packed in water
- Crackers (Ryvita) (at least 1 G fiber to every 10 G carbs)
- Cheese
- Hummus
- Quinoa
- Sesame seed oil
- Edmane
- Avocado
- Mustard
- Dijon mustard
RECIPES
Edamame Salad
4 cups shelled
2 cups cabbage
2 cups shredded carrots
2 cups thinly sliced red bell peppers
1 medium avocado, chopped
1 chopped fresh cilantro
¼ cup black sesame seeds
4 Tbsp Asian Vinaigrette
- Evenly divide edamame, cabbage, carrots, and bell peppers between four serving plates.
- Top evenly with avocado, cilantro, sesame seeds.
- Drizzle each salad with 1 Tbsp. Asian Vinaigrette
Tuna Salad
2 cans chunk light tuna packed in water, drained
1 tsp. Extra- virgin olive oil
1 Tbsp. Dijion mustard
1 medium red bell pepper, finely chopped
- Combine tuna, oil, mustard, bell pepper, tarragon in a medium bowl; mix well.
SERVING SUGGESTIONS
- Cut the top off a medium tomato. Remove seeds. Serve Tuna salad inside.
- Serve tuna salad inside 2 large romaine lettuce leaves.
- Cut medium cucumber in half lengthwise. Remove seeds. Serve tuna salad inside.
Peanut Thai Sauce
4 tbsp PB2
2 Tbsp water
1 tbsp soy sauce
1 tbsp honey
1 tsp rice vinegar
3 cloves minced garlic
1 tsp sesame seed oil
1 tbsp sriracha sauce (optional)
Cabbage Steaks
Preheat oven to 400 degrees
LIne a pan with parchment paper
Combine:
- 2 tsp olive oil
- 2 tbsp water
- 2 tbsp pure maple syrup
- 2 tbsp dijon mustard
- 2 cloves garlic, chopped finely
- Sea salt and black pepper to taste
Cut cabbage into ½ inch thick rounds
Lay on parchment paper, brush cabbage evenly with glaze. Bake cabbage for 20 minutes.
Brussels and bacon
3 slices turkey bacon, chopped
¼ medium onion, thinly sliced
2 cloves garlic, finely chopped
1 (10 oz) bag shaved brussel sprouts (I shaved my own on a cheese grater ¾ of cup of this)
1-2 tbsp. Low sodium veg broth
Cook turkey bacon, then chop into small pieces, Add this and two eggs to mixture above.
Cook over medium heat.
Peanut Butter Cheesecake Mousse
½ cup coconut yogurt
2 tbsp PB2 mixed with 1 tbsp water
1 tbsp honey or maple
Peanut Butter and chocolate steel cut oats
***If you decide to go with this, have your eggs Post workout instead of Shakeology***
2 cups water
½ tsp sea salt (or himalayan salt)
1/2 cup steel - cut oats
1 scoop Chocolate Shakeology
½ tsp caramel extract
4 tsp all-natural peanut butter (or 2 Tbsp PB2 with 1 tbsp. water)
¼ ground cinnamon
Option:
Add 1 serving of fruit
Creamy Tiramisu Overnight Oatmeal
½ cup rolled oats
½ tsp salt
½ cup almond milk
½ tsp vanilla extract
1 tbsp coconut flour
Stevia to sweeten
1 tbsp cocoa powder
1 tbsp instant coffee
1 scoop chocolate shakeology
1 tbsp coconut cream (or coconut yogurt)
Overnight Carrot Cake Oats
If you decide to do these, make sure to swap your eggs out, and eat them post workout. And take away your healthy fats → blue container. EG. cheese, hummus, almonds, etc).
½ cup oatmeal
1 pinch sea salt or himalayan salt)
½ tsp ground cinnamon
¼ ground ginger
1 scoop vanilla shakeology
½ cup unsweetened almond milk
¼ cup grated carrots
2 tbsp. Raw walnuts
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