Hi Everyone!
We are well into our “Take Off” plan–on MONDAY, we are going into Week 3. If you are just getting on board, no worries-just jump in this week and get right to work!
Remember that this plan is focusing on eating clean, 5-6 mini meals/day. Breakfast is your largest meal of the day, dinner the leanest and meals are a combo of healthy carbs/protein.
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 3
Breakfast:
3/4 cup Egg Whites, scrambled (May add pinch of cheese and chopped veggies)
Light Yogurt (80 calories or less)
Piece of fruit or small bowl of blueberries
Snack:
Protein Bar (200 calories or less)
**Our new favorites are South Beach Caramel / Chocolate!
Lunch:
Can of Campbell’s Healthy Request Soup (150 cals or less)
Green Salad with chopped chicken & various veggies + 2 tbsp. light dressing
Piece of Fruit or 1 cup berries
Snack:
Protein Shake
Piece of fruit (orange, apple or 1 cup grapes)
Dinner:
3-4 oz. Baked or grilled chicken or salmon
1-1.5 cups broiled or steam-in-bag veggies
Small green leafy salad with 2 veggies of your choice
2 tbsp. Light Salad dressing (look for under 50 cals. per serving)
Snack:
Protein Shake
GROCERY LIST:
Chicken
Salmon
Dark leafy green lettuce
Tomatoes
Celery
Oranges
Apples
Broccoli or other various veggies
Light Yogurt
Light Salad Dressing
Zone Perfect protein bars
South Beach Bars
Muscle Milk Light shakes
Egg Whites
Cheese
Campbell’s Healthy Request Soup
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!
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