I exercise twice a week and keep my main meals at a ratio of 40-30-30 or Protein-Carbs-Healthy Fats. You can adjust it based on how much weight you want to loose, keep in mind if you try to loose too much too fast you can shock your body and instead of loosing weight you will instead gain it.
For items with a *, swap in a new fruit, vegetable, whole grain or protein from the Swap It! list whenever you want.
Monday-
Breakfast: Breakfast smoothie 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice. Blend and enjoy.
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
Gym: 8:00 pm to 9:15 pm
Tuesday-
Breakfast: Breakfast smoothie 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: Strawberry-banana wrap: 2x 8" whole-wheat tortilla, per wrap spread with 2 Tbsp peanut butter + 1 Tbsp strawberry all-fruit spread (like Smucker's); top with ½ sliced banana* and fold into a wrap. water or green iced tea.
Lunch: Strawberry-banana wrap: 2x 8" whole-wheat tortilla, per wrap spread with 2 Tbsp peanut butter + 1 Tbsp strawberry all-fruit spread (like Smucker's); top with ½ sliced banana* and fold into a wrap. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
45 minuets of Saber training
45 minuets of Saber training
Wednesday-
Breakfast: 1 egg scrambled in 1 tsp olive oil, 1 slice veggie bacon, ½ grapefruit*, 1 whole-wheat English muffin
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
45 minuets of Saber training
45 minuets of Saber training
Thursday-
Breakfast: Breakfast smoothie 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. Whole-wheat pasta with turkey meat sauce: Sauté 6 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 4 oz cooked whole-wheat spaghetti, and water.
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. Whole-wheat pasta with turkey meat sauce: Sauté 6 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 4 oz cooked whole-wheat spaghetti, and water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
Gym: 6:00 pm to 7:15 pm
Friday-
Breakfast: Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle with ½ cup nonfat ricotta cheese, 1 cup sliced strawberries*, 1 Tbsp maple syrup
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
45 minuets of Saber training
45 minuets of Saber training
Saturday-
Breakfast: Breakfast smoothie 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: Turkey burger and Asian cucumber salad: 4 oz turkey burger*, 2 tsp light olive oil mayonnaise, 2 slices tomato, ¼ cup baby spinach on a whole-wheat hamburger bun. Serve with salad (1 sliced cucumber, 1 tsp canola oil, 1 Tbsp rice wine vinegar) and 1 apple* water or green iced tea.
Lunch: Turkey burger and Asian cucumber salad: 4 oz turkey burger*, 2 tsp light olive oil mayonnaise, 2 slices tomato, ¼ cup baby spinach on a whole-wheat hamburger bun. Serve with salad (1 sliced cucumber, 1 tsp canola oil, 1 Tbsp rice wine vinegar) and 1 apple* water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Dinner. lean steak 6 oz. sweet potato 1 and 1 cup steamed carrots. water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
45 minuets of Saber training
45 minuets of Saber training
Sunday-
Mid-Morning Snack: protein bar 1 (low fat/sugar/high protein)
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. Whole-wheat pasta with turkey meat sauce: Sauté 6 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 4 oz cooked whole-wheat spaghetti, and water.
Lunch: chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Mid-Afternoon Snack. yogurt 1/2 cup. protein shake 1.
Dinner. Whole-wheat pasta with turkey meat sauce: Sauté 6 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 4 oz cooked whole-wheat spaghetti, and water.
Snack. 1/2 cup Greek yogurt with 2 scoops chia seed
1 hour and 15 minuets of Saber training
1 hour and 15 minuets of Saber training
No comments:
Post a Comment