A New Year is a great time for a fresh start, and also a great way to set the pace for your motivation.
We are now on to WEEK 2 of our “Take Off” Nutritional Gameplan. Didn’t get around to Week 1…no problem, just jump right in this week and get on track! We ask that you make a commitment to yourself to stick with this plan and we promise you, you will feel so great–this clean eating will become your new habit.
Try to stick as close to the plan as you can for the 4 weeks. We know that means monotonous meals at time, but when we feed our bodies similar nutritional choices, research shows this aides in metabolizing those foods quickly.
For Week 2, plan on eating these clean choices for 6 days, allowing yourself one cheat day per week — remember our Cheat Day is when we indulge in moderation:)
Drink at least 64 oz. of water / day and take a Multivitamin. Make sure you are eating every 2-3 hours and STICK TO THE PLAN!
If you see a choice you do not like, please email for substitutions–we would love to help!
2012 “TAKE OFF” PLAN — Week 2
Breakfast:
The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 – 45 seconds, until scramble is just set. Stir and enjoy!
+ 1 piece of fruit
Don’t let eggs?
1 cup Kashi Go Lean Crisp Cereal, mixed with 1/2 cup light yogurt
+ 1 piece of fruit
Snack:
Small Handful of Almonds of Soynuts
Piece of string cheese
Lunch:
The Big Volume Salad
2 – 3 cups dark leafy green salad
4 oz. chicken/turkey/or salmon, cut up
Various veggies of your choice
2 pinches of light shredded cheese
2 tbsp. light dressing of your choice
Small Whole Grain Roll with smear of light butter
Snack:
Protein Bar (under 200 calories, at least 10+ g protein)
Dinner:
3-4 oz. Baked or grilled chicken or salmon
1 cup steamed vegetable of your choice
Small green leafy salad with 2 veggies of your choice
2 tbsp. Light Salad dressing (look for under 50 cals. per serving)
OR
2 Small Low Carb Tacos
Grilled Chicken strips (4 oz)
Low Carb Tortillas
Avocado, cut up, sparingly
Pinch of cheese
Shredded Letture
Small amount of light sour Cream
OR
Tasty Rolls
Low Carb tortillas (2 small)
Light Cream Cheese
Sliced Turkey
Lettuce
Mrs. Dash, low sodium
**Light smear of Light Cream Cheese on tortilla, sprinkle Mrs. Dash, add shredded lettuce, turkey. Roll up and slice.
Snack:
Protein Shake
(We love 1 scoop protein, 1/c cup light yogurt, 1 cup premade Crystal Light, 1 cup frozen berries. BLEND and enjoy!)
GROCERY LIST:
Chicken ( breasts)
Salmon
Turkey
Dark leafy green lettuce
Veggies and fruit of your choice
Whole Grain Rolls
Light butter
Light cream cheese
Light Yogurt
Light Salad Dressing
Light sour cream
Protein bars
Protein Powder
Crystal Light
Frozen berries
Egg Whites
Laughing Cow light
Low carb tortillas
Mrs. Dash
Almonds
String Cheese
Core/Conditioning Training has been named Best Personal Trainers by the MN Sun Newspaper's Reader's Choice Awards for the SECOND year! Thank you everyone!
© 2010 www.coreconditioningtraining.com
Neither Allison, Mark nor anyone associated with coreconditioningtraining.com will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a Doctor before starting any exercise program.
- Website managed by 2050 Design -
PDF