Hi CoreCampers!

 

 

This week our plan is called the FAST & THE FURIOUS!  This will be the perfect description for your metabolism, and we will use these lean mini meals to not only feel satisfied, but also rev up your metabolism to a LEVEL 10!

 

Remember our primary CoreCamper goals:

 

• Eat 5-6 mini meals/day
• Breakfast largest meal of the day, dinner the leanest
• Eat about 10-11 calories per lb. of body weight each day
• Eat at least 1/2 g protein per lb. of body weight each day
• Consume at least 64 oz water/day
• Withing 45 mins-1 hour after your workout, have a protein shake and then again, try to have one before bed
• Have a multivitamin each day

 

 

Here is our plan for the week….

 

 

THE FAST & FURIOUS CORECAMPER NUTRITIONAL GAMEPLAN

**Please note for this plan you will need to add mini meals between breakfast, lunch and dinner.

We suggest either a Whey or Soy Protein Shake!

 

Day 1:

 

Breakfast

 

• 3/4 cup bran flakes or Kashi Go Lean Crisp Cereal, 1 banana, 1 cup fat-free milk and 1 cup Greek Yogurt

 

Lunch

 

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

 

 

• 1 stick part-skim mozzarella string cheese

 

 

• 2 kiwifruits

 

Dinner

 

• 4 ounces broiled flounder, sole, tilapia or salmon

 

 

• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

 

 

• 1 cup cooked couscous

 

 

• 1 cup steamed broccoli

 

 

• 1 fat-free pudding cup

 

 

Day 2:

 

Breakfast

 

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, 8 ounces fat-free milk & 1 scoop protein powder

 

 

• 1/2 Whole Grain English muffin spread with 1 teaspoon light margarine

 

Lunch

 

• 1 cup light soup  (We love Campbell’s Healthy Request!)

 

 

• 1 veggie burger in a mini whole wheat pita with lettuce and salsa  (or grilled chicken strips)

 

 

• 6 ounces light yogurt

 

 

• 15 grapes

 

Dinner

 

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill

 

 

• 1/2 cup vegetarian baked beans 
• 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

 

 

Day 3:

 

Breakfast

 

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey;  a pinch of cinnamon and 1 scoop protein

 

Lunch

 

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

 

 

• 1 banana

 

Dinner

 

• 4 ounces shrimp, fish or chicken

 

 

• 1 small red  or small sweet baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

 

 

• 3 cups spinach, steamed

 

 

• 1 piece of fruit

 

 

Day 4:

 

Breakfast

 

• 1/2 toasted Whole Grain English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

 

 

• 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

 

Lunch

 

• 1 cup tomato soup

 

 

• Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef or turkey, 1 teaspoon horseradish, mustard, tomato slices, lettuce 
• 1 cup raw veggies with 1 tbsp. hummus

 

 

• 1 pear or apple

 

Dinner

 

• 3 ounces poached salmon, or 4 oz. grilled chicken

 

 

• Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing

 

 

• 3/4 cup cooked brown rice

 

 

• 1/2 cup pineapple chunks in juice

 

No more than 30 calories per 2 tablespoons of dressing

Day 5:

 

Breakfast

 

• 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

 

Lunch

 

• Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

 

 

• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

 

 

• Cucumber spears

 

Dinner

 

• 3 ounces roasted pork tenderloin, or grilled chicken, or lean read meat

 

 

• 1 cup baked squash, mashed with a pinch of cinnamon

 

 

• 2 to 3 cups salad greens with 2 tablespoons fat-free dressing

 

 

• 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

 

No more than 30 calories per 2 tablespoons of dressing

 

Day 6:

 

Breakfast

 

• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

 

 

• 8 ounces fat-free milk

 

Lunch

 

• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

 

 

• 10 baby carrots

 

 

• 6 ounces light yogurt mixed with 1/2 banana

 

Dinner

 

• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

 

 

• 3 cups spinach, steamed

 

 

• 1 medium apple

 

 

Day 7:

 

Breakfast

 

• 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

 

 

• 1 grapefruit

 

Lunch

 

• Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

 

 

• 1 mini whole wheat pita

 

 

• 1 pear

 

Dinner

 

• 3 ounces broiled or grilled flank steak

 

 

• 1 baked sweet potato with 1 teaspoon light margarine

 

 

• 1 cup steamed zucchini

 

 

• 1/2 cup pineapple chunks in juice