Hi CoreCampers!

This week’s CoreCamper Nutritional Gameplan will not only make you feel leaner, but give you the energy you need to outlast any training.  I have some great options for you that are easy, clean eating — not rocket science, just every day eating that is attainable.

Remember our CoreCamper Goals:

1. Eat 5-6 Mini Meals/day, or every 2-3 hours
2. Consume about 10-12 calories per lb. of body weight each day
3. Consume about .5-1 gram of protein per lb. of body weight each day
4. Consume about 64 oz. of water per day
5. Make breakfast your heartiest meal of  the day, dinner the leanest
6. ***New Goal for this week:  Have a protein shake within 45 minutes POST-Workout as well as a Protein Shake right before you go to bed.

OUT LAST, LEAN OUT Nutritional Gameplan

Breakfast:

1 cup Cooked Oatmeal + 1 cup Blueberries  + 1 cup LowFat Milk + 2 tbsp. chopped walnuts

OR

1 cup Lowfat Greek Yogurt + 1 cup frozen strawberries + 1 tbsp. ground flaxseed + 2 tbsp.

Almonds

OR

1 cup Kashi Go Lean Crisp cereal + 1 banana + 1 tbsp walnuts + 1 cup lowfat milk

OR

1 egg + 2 egg whites + 2 cups spinach + 1 lowfat strink cheese + 1 toasted whole wheat English Muffin

Snack:

20 grapes, 1 lowfat string cheese

OR

1 orange + 1/2 carrot cut into sticks (may dip in 1 tbsp. hummus)

OR

Protein Shake

Lunch:

4 oz. turkey breast lunch meat + 1/4 chopped avocado + 4 leaves romaine lettuce + 1/2 whole wheat pita + 1/2 red pepper , cut into sticks

OR

Dark leafy green salad with multiple veggies + diced chicken or turkey + low fat dressing + whole grain roll

Snack:

1 grapefruit + small handful of almonds

OR

1 cup lowfat Greek yogurt +  1 chopped pair + dash of cinnamon

OR

Protein Shake

Dinner:

8 oz. lean beef tenderloin + 2 cups broccoli + 1 medium sweet potato + 2 tsp olive oil

OR

Turkey Pasta:  Saute 8 oz. lean ground turkey + 2 tsp. olive oil + 1/2 c chopped yellow onion +  1 clove minced garlic + 1 can minced stew tomatoes + 1 cup chopped zucchini.  Serve with 2 cups whole wheat pasta

OR

Broiled or Grilled Salmon or Chicken + small sweet potato + 1 cup kale or broccoli sauted with 1 tsp olive oil

OR

Saute 4 oz. chicken breast + 1 tsp olive oil + 1 cup chopped carrot + 1/2 diced red pepper + 1/2 chopped yellow onion + any leftover vegetables

BEFORE BED:

Protein Shake (150 calories or less).  Choose your favorite protein powder and mix with water