Print PDF

Hello CoreCampers!

We hope you had an amazing week last week and this week’s Nutritional Plan will be a page out of our own daily meal plan.  We call it the “LEAN BY DESIGN” plan and if you follow it, we can guarantee you will feel amazing!

Before we give you some options for the week, remember our CoreCamper Nutritional Guidelines:

Eat 5-6 mini meals/day, or every 2-3 hrs

Make breakfast your heartiest meal of the day, dinner leanest

Combine healthy protein carbs for all mini meals–with your meals containing more lean proteins after 4 pm and less carbs

Drink at least 64 oz. water/day

Consume 10-12 calories per lb. body weight and at least 1/2 g protein per lb. body weight each day

Allow yourself a cheat day! Save alcohol for this day too:)!

“LEAN BY DESIGN” CORECAMPER NUTRITIONAL GAMEPLAN

Breakfast:

2 scoops protein powder

*Mix with Steel Cut Oatmeal

Piece of Fruit and small greek yogurt

Snack:

Omelet with 3-4 egg whites

**may add veggies and salsa

Lunch:

Palm Sized Grilled Chicken Breast

Small Sweet Potato

Salad with lettuce, alfalfa sprouts and cucumber with Oil & Vinegar dressing

Snack:

Meal Replacement Protein Shake

(We are loving Champion Ultramet Light Shakes, ordered off of bodybuilding.com.  We also love Myoplex, can be found at Target, Wal-Mart or any health food store)

Dinner:

Palm-Sized Grilled or Baked Chicken or Firsh

Steamed Broccoli and / or Cauliflower (about 1 cup)

1 tablespoon soy sauce

Pre-Bed Snack:

Protein Shake (mixed with water, goal under 200 calories for this nighttime shake!)

GROCERY LIST:

Chicken

Fish

Sweet Potatoes

Dark, Leafy lettuce

Steam in the bag Broccoli and Cauliflower

Alfalfa Sprouts

Cucumber

Oil and Vinegar

Egg Whites

Salsa

Soy Sauce

Steel Cut Oatmeal

Protein Shake / Meal Replacement Shake

Supplement Tip!:  

Think about adding Amino Acids to your daily supplementation along with your Fish Oil and Multivitamin!  Aminos are the building blocks of protein and will help you keep that lean muscle that burns fat!  You can find Amino Acid capsules at any health food stores on online!