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MEAL PLAN

Updated: Dec 31, 2022

  1. Check out your fridge + pantry & make your grocery list before leaving the house for the store. Once you make your list - STICK to the items + stay on the outside part of the store. PREP AHEAD on Sunday's.

  2. Add LEMON TO YOUR WATER every morning!

  3. You can trade out any food to better fit your likes & needs.

  4. Optional... PLUG your food into the free app myfitnesspal to see the quantity you're eating. It's facts - you have to be burning off more calories than what you're taking in, therefore, tracking your food will best get you these results [BUT it's definitely not required].

  5. You'll see a lot of repetitive meals on certain days- because with repetition we create habits & once we have these healthy habits we'll maintain them long term. The goal is to continue this routine once your challenge is over... it's not a quick fix - it a lifetime commitment to your health.

  6. I want you to feel comfortable & confident in making your favorite meals, just in a healthier way. Not everything has to be boring... add your twist & share with us. HINT: change up you proteins on the salad options, tray bake & rice bowls.

  7. Keep it green, lean & clean + find a food routine that fits your day best!

Weeknight Themes


SUNDAY: Crockpot Night

MONDAY: Salad Night

TUESDAY: Tray Bake Night

WEDNESDAY: Salad Night

THURSDAY: Pizza Night

FRIDAY: Protein + Veggies Night

SATURDAY: Treat Meal Night


Recipes:

[Any Time Smoothies]

CINNAMON BUN SMOOTHIE: 1-2 cups unsweetened almond milk, handful of ice, ground flaxseed, cinnamon + 1 scoop of vanilla protein


SPINACH SMOOTHIE: 1-2 cups unsweetened almond milk, handful of ice, handful of spinach, half of banana, (add frozen berries if you'd like) + 1 scoop of vanilla/greens protein


CINNAMON APPLE OATS SMOOTHIE: 1-2 cups unsweetened almond milk, handful of ice, half an apple, 1/4 cup of oats, cinnamon, 1 tsp vanilla extract + 1 scoop vanilla protein


KALE SMOOTHIE: 1-2 cups unsweetened almond milk, handful of ice, handful of kale, half of banana + 1 scoop of vanilla/greens protein


CHOCOLATE BANANA PEANUT BUTTER SMOOTHIE: 1-2 cups unsweetened almond milk, handful of ice, banana, 2 tbsp of peanut butter, 1/4 cups of oats (not required) + 1 scoop of chocolate protein (the peanut butter is optional)


COLADA SMOOTHIE: 1 cup pineapple, 1/2 cup coconut almond milk, 1/2 cup fresh pineapple juice, 1/4 cup unsweetened coconut flakes, ice, 1 scoop vanilla protein


PROTEIN SMOOTHIE: Combine brewed coffee, 1/2 cup unsweetened vanilla almond milk, 1/2 frozen banana, 1 scoop of Your Choice Protein Powder, 1 tbsp peanut butter, 1/2 tsp pure vanilla extract in a blender & blend until smooth - pour over ice or blend with ice cubes [add your own twist & share in our group]


PUMPKIN PIE SMOOTHIE: 2 Large frozen banana, 1/4 cup pumpkin puree, 2 tbsp almond butter, 2 scoops vanilla protein, pinch of cinnamon + pumpkin pie spice, then add enough unsweetened almond milk to move in the blender (optional - blend with a graham cracker) then top with whipped cream


[Breakfast]

PROTEIN PANCAKES: 1 scoop protein, 1/2 banana mashed, 1/2 tbsp unsweetened almond milk, 1/4 cup egg whites, 1/2 tsp cinnamon


OVERNIGHT OATS: 2/3 cups of gluten free rolled oats, 2 tbsp peanut butter, 4 tsp chia seeds, 2 tsp honey or maple syrup, 1 cup unsweetened almond milk, 1 scoop vanilla tone it up protein, 1 banana sliced - this makes 2 servings


EGG SCRAMBLE: 2 eggs + chopped peppers with Turkey Bacon (optional a) or Mix together 3 egg whites, 2 ounces of ground turkey, 1/2 cup spinach, 1/4 cup mushrooms, 1/4 cup diced green pepper, 1/4 cup diced red bell pepper, 1 diced tomato, 1 tbsp minced garlic - cook until the eggs are full cooked (option b)


PROTEIN DONUTS: 1 cup of protein powder, 1 tsp baking powder, 3 tbsp coconut oil, 1 tsp vanilla extract, 1 cup unsweetened vanilla almond milk, 1/3 cup egg whites, 1 tsp maple syrup, dash of cinnamon [mix all ingredients then add to your donut pan. bake for 30-40 minutes at 350 degrees. reheat in air fryer]


BLUEBERRY PROTEIN MUFFINS: 1 cup blueberries, 1 egg, 3/4 cup greek yogurt, 2 scoops vanilla protein, 1 cup flour, 2 tbsp honey, 1 tsp baking powder, 1 tsp baking soda, 1 tsp vanilla extract [mix all ingredients, gently stir in blueberries at the end, add to muffin pan then bake for 25 minutes at 360 degrees] recipe makes 12 full size muffins - share the rest or add as snacks :)


EGG CASSEROLE: preheat oven to 350, grease a 9x13 dish, in a large skillet - cook diced, turkey bacon + minced garlic + onion until bacon is brown then add red & green pepper for 5-10 minutes, stirring occasionally. in a bowl, whisk 12 eggs, add sea salt + pepper & then bacon/veggie mixture. lastly add 1 cup shredded cheddar cheese & stir then pour into baking dish. bake for 25-30 minutes or until top is set & slightly brown. you can leave in fridge for up to 5 days!


PUMPKIN BREAKFAST COOKIE: 1/3 cup quick oats, 2 tbsp vanilla protein, 1 tsp pumpkin pie spice, 1 tbsp maple syrup, 3 tbsp pumpkin puree, 1 tbsp coconut oil softened, 1 tbsp mini white chocolate chips (cream cheese frosting - optional... 1 tbsp low fat cream cheese, 1/2 tsp powdered sugar) Air Fry at 360F for about 10 minutes then top with frosting


PUMPKIN PANCAKES: In a blender, add 1 egg, 3 tbsp pumpkin puree, 1/2 tbsp maple syrup 1 scoop vanilla protein, 1/2 cup oats, 1/2 tsp baking powder, 2-3 tbsp milk... Heat skillet on low/medium heat & add batter, flip when edges are firm + add chocolate chips


PUMPKIN OVERNIGHT OATS: 1 cup unsweetened almond milk, 1/4 cup pumpkin puree, 1/4 cup plain greek yogurt, 1 1/3 oats, 1 tbsp sugar (or syrup), 1 tbsp chia seeds, 1 tbsp ground flaxseed, 1 tsp vanilla extract, 1tsp pumpkin pie spice, 1/2 tsp cinnamon, 2 tbsp vanilla protein


[Lunch/Dinner]

CROCKPOT CHICKEN: Lay boneless skinless chicken breast on the bottom of your crockpot, sprinkle with reduced sodium taco seasoning, add fresh salsa over chicken, drain & rinse corn + black beans and add to crockpot. Cook on low 6-8 hours. Shred chicken in crockpot then mix before serving over jasmine rice.


CROCKPOT CHICKEN NOODLE: Combine 1 pound boneless skinless chicken breast, 1 small diced onion, 3 carrots sliced, 2 celery stalks diced, 1/2 tsp thyme, 1/2 tsp turmeric, 1 tsp sea salt, 1 tsp cornstarch/arrowroot, 32 oz chicken broth, add 2 cups wide egg noodles for the last 15 minutes. Cook on low 6-8 hours.


KALE CHIPS: spray pan, lay out chopped kale leaves on pan, drizzle 2 tbsp of olive & massage into leaves + sprinkle nutritional yeast for flavor - bake 15-20 minutes at 350


LUNCH WRAP: 1 cauliflower/mission wrap or lettuce + you pick tuna, chicken, shrimp or turkey with spinach - add lemon juice &|or avocado (be creative with protein & veggies)


CUCUMBER SALAD: chop cucumber, add feta cheese & sliced almonds + cherry tomatoes - top with your favorite vinaigrette


TORTILLA PIZZA: Mission Wrap + Organic Pizza Sauce + Mozzarella Cheese + Turkey Pepperonis - toast wrap in olive oil on stove while oven pre-heats to 350, add your toppings then put in the oven for 5 - 10 minutes


TRAY BAKE: preheat oven to 375. choose your veggies and protein from food lists + toss with 2 tbsp olive oil and a pinch of salt & seasoning of your choice then bake 20 - 40 minutes


JASMINE RICE BOWL: 1 packet of Jasmine Rice (or your choice of Jasmine) + Rinsed (low sodium) Corn, Black Beans + Salsa &/or Avocado with Your Choice Protein [salmon is my favorite!]


PEANUT BUTTER BANANA WRAP: 1 Gluten Free Wrap, 1/2 Banana Sliced, 2 tbsp. Peanut Butter (make sure you're not eating this if you've already had the rice cake + peanut butter that day)


TURKEY BURGER BOWLS: Mince ground turkey in a pan with 1 tsp garlic powder & 1 tsp pepper, add 1/4 cup ketchup once the meat browns & melt cheese on top (optional). Air Fry frozen Sweet Potato Fries at 425 for 35 minutes coated in olive oil. For the bowl... add lettuce to the bottom, cut up pickles then add your meat mix + sweet potatoes. Drizzle with ketchup & olive oil.


CAULIFLOWER WINGS: Ingredients: 1 large cauliflower head [chopped into even size florets], 2 cups crushed tortilla chips [try to use gluten free], 3/4 cup gluten free all purpose flour, 2 tbsp arrowroot or cornstarch, 3/4 cup unsweetened almond milk, 1/2 tsp ground black pepper, 1/2 tsp sea salt, 1/2 tsp garlic powder, your choice bbq sauce or any sauce you prefer on your wings

  1. Preheat your oven to 450 degrees & line a large baking sheet with parchment paper.

  2. Chop the cauliflower into small florets.

  3. Crush the tortilla chips in a blender, making sure to leave some textured crumbs, then transfer into a shallow bowl.

  4. In a bowl, whisk together the flour, cornstarch, milk, pepper, salt, garlic powder - making sure there are no clumps. If the batter is too thick, add more milk or vice versa.

  5. Toss the cauliflower in the batter mixture, make sure you coat them all.

  6. Transfer the coated cauliflower to the crushed tortilla chips to coat completely then place them onto the baking sheet - giving space to each one.

  7. Bake for 20 - 22 minutes.

  8. Add your sauce into a bowl, remove cauliflower from oven then dip the cauliflower pieces into your sauce. I typically just brush the sauce on each one - just make sure its coated very well.

  9. Bake for an extra 5 minutes.

  10. REHEAT IN YOUR AIR FRYER.

TURKEY BURGERS: Ingredients

  • 1 lb lean ground turkey

  • 1 1/2 cups finely shredded zucchini about 1 medium

  • 1 large garlic clove grated

  • 1 tsp cumin

  • 1/2 tsp salt

  • 1/4 tsp ground black pepper

Instructions

  • In large mixing bowl, add ground turkey, zucchini, garlic, cumin, salt and pepper. Using your hands, mix well.

  • Form 6 large turkey burger patties about a size of a medium hand. Use wet hands to help with stickiness issue. I usually form patties as I am waiting for skillet to get hot and as I go.

  • Stovetop: Preheat medium ceramic non-stick skillet on low-medium heat. It's important to cook turkey burgers low and slow so they get cooked through and do not fall apart (they won't). Add about 1 tbsp of oil or cooking spray to the skillet. Place 3 patties in the skillet and cook for 5 minutes per side, flipping once. Repeat with remaining oil and burgers.

  • Grill: If grilling, freeze burgers for 10 minutes prior. Helps to hold their shape. Preheat grill on medium and spray with cooking spray. Spray turkey patties on both sides with cooking spray, place on a grill and cook for 6-8 minutes flipping once. Grills vary, so check your burger for doneness by inserting a food thermometer into the center of the patty. You are looking for 165 degrees = done.

CHICKEN SALAD: Ingredients:

- 3 chicken breasts, cut into square-ish pieces

- 2 small green apples, chopped

- 1 cup of red grapes, cut in half

- 1/2 cup of chopped almonds

- 1/2 cup of plain Greek yogurt

- Add a couple of drops of lemon essential oil

- A splash of Balsamic vinegar

Mix everything together. Serve over lettuce or make a lettuce wrap.


CROCKPOT PULLED PORK: Ingredients

2 1/2 lbs Pork tenderloin

1/2 tbsp Garlic powder

1/4 tsp Ginger, ground

1/2 tsp Onion powder

1 cups Chicken stock

1/2 cup Barbecue sauce

1/2 tsp Cinnamon

1 tbsp Paprika

1/2 tsp Pepper

1/4 cup Olive oil, extra virgin

  • Clean off ‘silver skin’ from pork tenderloin. (This is optional, but recommended to keep it lean)

  • In a bowl, whisk together olive oil + spices. Marinate pork in olive oil + spices overnight if possible in a ziploc bag, otherwise place tenderloins in crockpot and cover with oil/spice marinade. Make sure all areas of the pork have some marinade on them.

  • Pour chicken stock on top of marinated tenderloins.

  • Cook on low for 6-8 hours in the crockpot or high for 4-6 hours.

  • When finished cooking, use tongs or a fork to pull the tenderloins apart (it will fall apart!). Allow the juices to soak into the pulled pork.

  • Toss with your favorite barbecue sauce + enjoy!

CROCKPOT HAWAIIAN BBQ CHICKEN: Ingredients

  • 1 ½ Pounds Chicken Breasts

  • Salt & Pepper to taste

  • 1 ½ Cups BBQ Sauce

  • 1 Teaspoon Soy Sauce

  • 1 Teaspoon Garlic Minced

  • 1-2 Cans Pineapple Chunks, I like to use a full can in the crockpot and another can for serving

  • Rice for serving, Optional

Instructions

  • Place the chicken breasts in the bottom of your slow cooker. Sprinkle with salt and pepper to taste. In a small bowl, whisk together the bbq sauce, soy sauce, and garlic. Pour sauce over chicken. Pour 1 can of pineapple chunks over the chicken.

  • Cover the crockpot and cook the chicken on low for 6-8 hours or high for 4-6 hours.

  • When chicken is done cooking, shred and serve over rice and topped with more pineapple and green onion if desired.


[Snacks]

PEANUT BUTTER COOKIES: Preheat oven to 350 degrees then mix together 2 scoops Vanilla Tone it Up Protein, 1/4 cup egg whites & 1 cup Peanut Butter - roll into 2 tbsp then flatten balls with fork to form cookie shape - Bake for 10 minutes


CHIA SEED PUDDING: Add 1/2 cup of Coconut Milk, 1/2 cup unsweetened almond milk & 1 tbsp of pure maple syrup to a bowl then stir in 1/4 cup whole chia seeds - then whisk together & allow it to sit for 3 minutes then whisk agin before covering & placing in fridge for an hour or overnight. You can top with coconut flakes! makes 3 servings


Grocery List:

  • smoothie items - unsweetened vanilla almond milk, vanilla & chocolate protein, flaxseed, bananas + DECIDE ON YOUR SMOOTHIES & ADD TO LIST

  • egg scramble items - egg/egg whites, turkey bacon, spinach, mushrooms, peppers

  • snacks - veggies & fruit, rice cakes & peanut butter, boiled eggs

  • chia seed pudding can be used as a snack*

  • peanut butter cookies can be used as a snack*

  • turkey bowl items - olive oil, ground turkey, ketchup, pickles, frozen sweet potatoes, cheese, mixed greens/lettuce

  • tray bake items - your choice meat & veggies

  • jasmine rice bowl items - jasmine rice packet (my favorite is uncle ben's coconut), fresh salsa/avocado, corn, black beans, salmon/shrimp

  • salads - mixed greens/lettuce, cucumbers, feta cheese, sliced almonds, cherry tomatoes, lemon vinaigrette/favorite dressing

  • lunch wrap items - cauliflower wraps/mission wraps, your choice protein, spinach, lemon juice/avocado

  • peanut butter banana wrap items - cauliflower wraps/mission wraps, banana, peanut butter

  • tortilla pizza items - cauliflower wraps/mission wraps, marinara/pizza sauce, turkey pepperonis, mozzarella cheese, Italian seasoning

  • protein pancake items - unsweetened vanilla almond milk, bananas, vanilla protein, egg whites, cinnamon, maple syrup

  • protein donut items - unsweetened vanilla almond milk, vanilla protein, baking powder, coconut oil, maple syrup, egg whites, cinnamon

  • blueberry muffin items - grab a pre-made box or blueberries, egg, greek yogurt, vanilla protein, flour, honey, baking soda, baking powder, vanilla extract

  • cauliflower wings - cauliflower, tortilla chips, gluten free all purpose flour, arrowroot, unsweetened vanilla almond milk, honey bbq sauce, pepper, sea salt, garlic powder

DAY ONE

M1: You Pick Smoothie

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY TWO

M1: You Pick Smoothie

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY THREE

M1: You Pick Smoothie

M2: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY FOUR

M1: You Pick Smoothie

M2: (2) Boiled Eggs

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY FIVE

M1: You Pick Smoothie

M2: (2) Boiled Eggs

M3: Lunch Wrap

M4: Veggies or Fruit

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY SIX

M1: Protein Pancakes

M2: Fruit

M3: You Pick Smoothie or Treat Meal (instead of dinner)

M4: Veggies or Fruit

M5: **TREAT YOURSELF THEN GET BACK ON TRACK TOMORROW**

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY SEVEN - MEAL PREP DAY!

M1: Egg Scramble

M2: Fruit

M3: You Pick Smoothie

M4: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day




PRE-MAKE: OVERNIGHT OATS FOR FIRST THREE DAYS


DAY EIGHT

M1: Overnight Oats

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY NINE

M1: Overnight Oats

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY TEN

M1: Overnight Oats

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY ELEVEN

M1: You Pick Smoothie

M2: Eggs or Fruit

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY TWELVE

M1: You Pick Smoothie

M2: (2) Boiled Eggs

M3: Lunch Wrap

M4: Veggies or Fruit

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY THIRTEEN

M1: Protein Pancakes

M2: Fruit

M3: You Pick Smoothie or Treat Meal (instead of dinner)

M4: Veggies or Fruit

M5: **TREAT YOURSELF THEN GET BACK ON TRACK TOMORROW**

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY FOURTEEN

M1: Egg Scramble

M2: Fruit

M3: You Pick Smoothie

M4: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


PRE-MAKE: OVERNIGHT OATS FOR FIRST THREE DAYS


DAY FIFTEEN

M1: Overnight Oats

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY SIXTEEN

M1: Overnight Oats

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY SEVENTEEN

M1: Overnight Oats

M2: (2) Boiled Eggs

M3: You Pick Smoothie

M4: Veggies or Apple

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY EIGHTEEN

M1: You Pick Smoothie

M2: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY NINETEEN

M1: Egg Scramble or Smoothie

M2: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M3: Lunch Wrap

M4: Veggies or Apple

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY TWENTY

M1: Protein Donuts

M2: Fruit

M3: You Pick Smoothie or Treat Meal (instead of dinner)

M4: Veggies or Fruit

M5: **TREAT YOURSELF THEN GET BACK ON TRACK TOMORROW**

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY TWENTY ONE

M1: Egg Scramble

M2: Fruit

M3: You Pick Smoothie

M4: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


PRE-MAKE: OVERNIGHT OATS FOR FIRST THREE DAYS


DAY TWENTY TWO

M1: Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Veggies or Fruit

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY TWENTY THREE

M1: Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Veggies or Fruit

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY TWENTY FOUR

M1: Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Veggies or Fruit

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY TWENTY FIVE

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY TWENTY SIX

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Lunch Wrap

M4: Veggies or Apple

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY TWENTY SEVEN

M1: Protein Pancakes or Donuts

M2: Fruit

M3: You Pick Smoothie or Treat Meal (instead of dinner)

M4: Veggies or Fruit

M5: **TREAT YOURSELF THEN GET BACK ON TRACK TOMORROW**

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY TWENTY EIGHT

M1: Egg Scramble

M2: Fruit

M3: You Pick Smoothie

M4: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


PRE-MAKE: Blueberry Protein Muffins (or use a protein pre-made box mix)


DAY TWENTY NINE

M1: Protein Muffin

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY THIRTY

M1: Protein Muffin

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY THIRTY ONE

M1: Protein Muffin

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY THIRTY TWO

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY THIRTY THREE

M1: Egg Scramble or Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Lunch Wrap

M4: Veggies or Fruit

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY THIRTY FOUR

M1: Protein Pancakes or Donuts

M2: Fruit

M3: You Pick Smoothie or Treat Meal (instead of dinner)

M4: Veggies or Fruit

M5: **TREAT YOURSELF THEN GET BACK ON TRACK TOMORROW**

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY THIRTY FIVE

M1: Egg Scramble

M2: Fruit

M3: You Pick Smoothie

M4: (1) Rice Cake + (1-2 tbsp) Peanut Butter

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


PRE-MAKE: PROTEIN MUFFINS OR OVERNIGHT OATS FOR FIRST THREE DAYS


DAY THIRTY SIX

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Workout


DAY THIRTY SEVEN

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY THIRTY EIGHT

M1: Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY THIRTY NINE

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Raw Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY FORTY

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Lunch Wrap

M4: Veggies or Apple

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY FOURTY ONE

M1: Protein Pancakes or Donuts

M2: Fruit

M3: You Pick Smoothie or Treat Meal (instead of dinner)

M4: Veggies or Fruit

M5: **TREAT YOURSELF THEN GET BACK ON TRACK TOMORROW**

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY FOURTY TWO

M1: Egg Casserole

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


PRE-MAKE: PROTEIN MUFFINS OR OVERNIGHT OATS FOR FIRST THREE DAYS


DAY FOURTY THREE

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY FOURTY FOUR

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY FOURTY FIVE

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY FOURTY SIX

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY FOURTY SEVEN

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Raw Veggies or Fruit

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY FOURTY EIGHT

M1: Protein Pancakes

M2: Fruit

M3: Mixed Greens Salad with Protein

M4: Raw Veggies or Fruit

M5: *TREAT MEAL* then get back on track!

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY FOURTY NINE

M1: Egg Casserole

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


PRE-MAKE: PROTEIN MUFFINS OR OVERNIGHT OATS FOR FIRST THREE DAYS


DAY FIFTY

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Cucumber Salad

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body + Cardio Workout


DAY FIFTY ONE

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Tray Bake

___ GALLON OF WATER

___ 10,000+ STEPS

___ Chest & Arms Workout


DAY FIFTY TWO

M1: Protein Muffin or Overnight Oats

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Mixed Greens Salad with Protein

___ GALLON OF WATER

___ 10,000+ STEPS

___ Back + Cardio Workout


DAY FIFTY THREE

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Veggies or Fruit

M5: Tortilla/Cauliflower Pizza

___ GALLON OF WATER

___ 10,000+ STEPS

___ Lower Body Workout


DAY FIFTY FOUR

M1: You Pick Smoothie

M2: Boiled Eggs, Rice Cake or Fruit

M3: Peanut Butter Banana Wrap

M4: Raw Veggies or Fruit

M5: You Pick Protein + Veggies

___ GALLON OF WATER

___ 10,000+ STEPS

___ Total Body Workout


DAY FIFTY FIVE

M1: Protein Pancakes

M2: Fruit

M3: Mixed Greens Salad with Protein

M4: Raw Veggies or Fruit

M5: *TREAT MEAL* then get back on track!

___ GALLON OF WATER

___ 10,000+ STEPS

___ Extra Abs, Cardio, Make-Up Workout


DAY FIFTY SIX

M1: Egg Casserole

M2: Boiled Eggs, Rice Cake or Fruit

M3: You Pick Smoothie

M4: Raw Veggies or Fruit

M5: Your Choice Crockpot Meal

___ GALLON OF WATER

___ Rest Day


CONGRATS you made it 8 weeks following a plan!

THANK YOU for participating with us. We hope you have a new perspective on what it means & takes to live a long healthy life!


We typically "fall off" track & gain weight when we don't have a plan. Take the guessing work out by prepping your food each week according to this routine. Please continue to participate with us each Transform round + encourage your family & friends to join us because when others around you are eating similar meals you'll stay on track = more energy, better mood, clothes fit better, etc.!



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