Category — Weekly Meal Planner

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Technorati Tags: 21 day cleanse, 21 day detox, 21 day ultimate reset, beachbody ultimate reset, glowing detox, spring clean your body

Here is a seven-day diet plan for those of you that are struggling. Just mix and match meals that appeal to you from the selection below to meet your daily quota of 1,400 ish calories – and still stay satisfied. The ideas range from quick and easy to more sophisticated dishes.
Allowances per week (work these into your diet plan if you need them… but only if you need them.)
2 glasses of wine
1 chocolate bar
1 slice of cake

Breakfast

(You may include a glass of fruit juice diluted with 1/2 water with each option)

1.Reduced-sugar and reduced-sodiam beans with grilled mushrooms and tomatoes followed by a yogurt mixed with prunes or berries

2. 1 serving of baked summer fruits served with a yogurt, followed by a Wasa cracker with sliced apple. For the summer fruits bake raspberries,peach, strawberries and blackberries in a low oven for 30 minutes.

3. 1 bowl wheat flakes, topped with a handful of raisins and skimmed milk, followed by a glass of shakeology mixed with water, fresh strawberries and a chopped banana and ice.

4. 1 bowl  unsweetened granola with skimmed milk, followed by a slice of multigrain rye crispbread topped with sliced fresh pineapple and reduced fat cottage cheese.

5. 1 bowl of oatmeal topped with fresh chopped strawberries, followed by a bowl of fruit salad.

6. 2 slices whole grain bread topped with reduced-fat cottage cheese and canned pineapple chunks, followed by a bowl of fruit salad mixed with granola.

7. Shakeology (or other meal replacment drink) mixed with milk, ice, strawberries and a handful of cashews. (or your favorite recipe or green smoothie)

Lunch

1. 1 portion of brown rice salad. Brown rice mixed with chickpeas, canned tomatoes, 1 tsp Worcestershire sauce, salt and pepper, a dash of Tabasco, a little diced onion, 1/2 clove garlic and 1 tbsp fresh basil

2. 1 bowl of canned potato and leek soup with a slice of French bread.

3. Veggie burger with lettuce, tomato, dressing, on bun served with baked yam.

4. 1 portion of rice noodles with mixed in mushrooms followed by mixed fruit salad.  (I like to add in sliced carrots and sliced spring onions).You can add in some soya sauce (I use something else on this)

5. Whole grain spaghetti, served with tomato and garlic pasta sauce a little Parmesan cheese, followed by a small serving of rice pudding topped with fresh strawberries.

6. 1 bowl canned lentil soup with 1 plain toasted or untoasted bagel filled with hummus and grated carrots.

7. Pita bread stuffed with alfalfa sprouts, chopped cucumbers and juicy cherry tomatoes, laced it with vegan mayonnaise or vegan basil pesto. You can prepare these ingredients in advance the night before or in the morning before leaving for work. Just store them separately in air-tight containers and do the stuffing when you’re ready to eat. Pair it up nicely with a glass of unsweetened almond, hemp nut or rice milk.

Dinner
(Follow each option with a piece of fruit if you like)

1. Beetroot, fennel and lemon risotto with aubergine salad (mix in beetroot and fennel to your lemon risotto) served with 1 portion of grilled aubergine salad.

2. Ratatouille and baked potato

3. Rainbow Salad. (Make rainbow salad from mixing spinach, sunflower seeds, raisins, shredded apple, shredded beets, firm tofu and your favorite pasta cooked al dente. For dressing, mix 2 tbsp virgin coconut oil with 1 tbsp extra-virgin olive oil and 1 tbsp lemon juice.)

4. Leeks Braised with Wine and Garlic over whole grain pasta or quinoa.

5. Zesty Wheat Berry-Black Bean Chili (http://www.eatingwell.com/recipes/zesty_wheat_berry_black_bean_chili.html)
6. Beanburger pita pocket (1 grilled beanburger served inside a large wholegrain pita bread, stuffed with mixed salad leaves and topped with a tablespoon of low-fat Greek yogurt or veganaise flavoured with a squeeze of lime juice.)

7. Skillet Black Beans with Potatoes and Tortillas served with a great big green salad.

Technorati Tags: Eat Healthy, Monday Meal Planning, Vegetarian Weight Loss

It’s easy to get the benefits of healthy nutritionally dense foods with with Shakeology. Simply mix Shakeology in your favorite beverage for breakfast, lunch or dinner. Use your fitness program of choices, and you will feel great while losing weight the very first week.

Most people begin with our Shakeology Cleanse Program, which includes Shakeology mixed with water three times during the day every 3 hours, with a healthy fruit snack and a lean protein and vegetables for dinner. This is done for three consecutive days . If you often crave for food and feel lethargic, the hormone balancing ingredients will help you block cravings, boost energy and you’ll be hooked on the feeling by the end of the cleanse.

During the cleanse I recommend you log in to your account and set up your workout program in the Supergym. It will make it easier to workout. Just log in every morning (or afternoon if that is better for you) and do the workout scheduled. When you push Play in Supergym you will be entered to win up to $500 every time you workout. The combination of the Shakeology, healthy meal planning (you get the meal planning tool and recipes in the Club Membership) and the workout program you chose will start impacting the way you feel very quickly. It should help you stay motivated by the energized feeling and excitement you get as you slowly take your program to the next level.

Fitness challenges can give us more insight into our progression and ultimately inspiring us to push ourselves that little bit harder than ever before to achieve the results we want. By week four you’ll start to see changes in your abilities and your body. Within six – eight weeks your closest friends will see the changes in you. By the end of the program everyone will want to know what it is that you’ve been doing to look so great.

There are always plenty of new ideas being developed for the fitness market aimed at supporting our continuing quest for a challenge. I love that with the Beachbody programs there are all sorts of ways to continue the challenge beyond your first 60 or 90 day go at it. Hybrid programs, more recipes, more ways to enjoy your Shakeology, more ways to rev up your metabolism… and continued support from your friends, your family and the amazing Beachbody Family, including your coach… and that’s me.

Ask your family to join you. Hold a family meeting to kick off your family fitness challenge. Solicit everyone’s ideas — even your little kids can take part — for a goal to work toward. You might want to target healthy eating, increased physical activity, new strength goals, or less screen time. Spell out exactly what you’re hoping to achieve and what you’ll need to do to get there. The more support you have the better your chances are of success.

It’s time to lead your life, and stop following those people that have just grown comfortable in being where they are at. Health is essential to living the best life with your friends and family members. Taking on this challenge will allow others to follow your lead, including your children. They’ve discovered that it’s during our youth that we are actually multiplying our fat cells. Once you are an adult you can’t get rid of them, only shrink them. Children need adults to teach them about foods that are healthy for their bodies as well as to model eating healthy foods. They need to learn about what it takes to engage themselves in physical fitness on a daily basis. You can lead by example, and change your financial life as well.

Lead your own challenge group. Create a fit club. You can become a coach and be the leader and become what you’ve always wanted to become. If you are interested, you can sign up as a coach, and get your coaches fee waived when you purchase your Challenge Pack. Imagine… getting a business, the motivation, and the results for the same price you were going to spend anyway.

Technorati Tags: Discover Your Healthy Life, Fitness Coaching for Health, Get fit and lead, Health Challenge, Take the Real Deal Challenge

My husband has been complaining that suddenly he’s seeing an increase in the waistline. I think it’s a combination of two things… his renewed love of cashews, his renewed fitness plan (the first four weeks you most likely are just seeing increases due to water retention in the muscles) and his love of all things that people leave on our doorstep on Easter since I can’t eat any of it. So it’s time for a healthy meal plan for my hubby.

Monday:
Whole Grain Pasta with cherry tomatoes, beans and broccoli
Big Green Salad

Tuesday:
Grilled Halibut (Grilled Mushrooms for me)
Mixed Green Salad
Broccoli Risotto

Wednesday:
3 Bean Chili
Whole Grain Rolls

Thursday:
Grilled Shrimp
Refried Black Beans
Spinach Rice

Friday:
Homemade Pizza for the homebodies (I’ll be doing Shakeology since I’m going to a Zumba Party
Wild green salad

Saturday:
Firecracker Veggies finished in a Garlic Chile Sweet and Sour Sauce
Garlic Infused Brown Rice

Sunday:
Halibut Tacos
Roasted Kale Chips with Fresh Salsa
Lime Cilantro Quinoa

What do you think? Will he complain or drown his sorrows in the yummy food choices?

Technorati Tags: weekly meal plan

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Technorati Tags: weekly meal plan

I haven’t done a meal plan for you guys for a while, but I wanted to share one this week to get you back on track:

Monday:
Pork Tacos (left over pork from roast on Sunday)
Big Green Salad
Steamed Brown Rice with black beans

Tuesday:
Vegetable Lasagna (with goat cheese… yum!)
Mixed Green Salad
Garlic drop biscuits

Wednesday:
Grilled Rosemary Chicken Breast
Roasted Cauliflower with Asiago Cheese

Thursday:
Grilled Halibut
Cabbage and Tomatoes

Friday:
Shrimp Stir-fry
Lime Cilantro Quinoa
Fruit Salad

Saturday:
Mozzarella, Basil and Fresh Tomato Sourdough Pizza
Wild green salad

Sunday:
Halibut Tacos
Roasted Kale Chips with Fresh Salsa
Garlic Infused Brown Rice

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Monday:
Lentil Soup
Garlic Bread

Tuesday:
Mu Shu Pork in sprouted tortillas
Steamed Bok Choy

Wednesday:
Roasted Chicken
Smashed Cauliflower with Gorgonzola Cheese

Thursday:
Grilled Salmon
Cilantro Lime Rice
Brussel Sprouts

Friday:
Veggie Burritos
Big Spinach Salad
Black Beans and Spanish Rice

Saturday:
Bison Burgers
Sweet Potato Rosemary Garlic Fries
Wild green salad

Sunday:
Roast Lean Beef (grass fed) roast
Roasted Kale
Garlic Red Potatoes

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Monday:
Wild Rice with Tuna
Broccoli Salad

Tuesday:
Baked Halibut with a creamy dill sauce
Quinoa (make a double batch for tomorrow as well)

Wednesday:
Grilled Flank Steak (Make two large, save extra for Saturday)
Broccoli Stir Fry
Lime Cilantro Quinoa

Thursday:
Mediterranean Chicken Salad
Sprouted Wheat rosemary biscuits
Fruit Salad

Friday:
Skillet Grassfed Beef Mac N Cheese
Big Spinach Salad
Cut veggies and dip

Saturday:
Flank Steak Tacos in Sprouted Tortillas
Spanish Wild Rice
Wild green salad

Sunday: * didn’t get to it last Sunday… so this is a redo.
Roast Pork Loin
Roasted Brussel Sprouts
Glazed Pears over Vanilla Frozen Yogurt

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Monday:
Grilled Free Range Chicken with bella mushrooms
Rosemary Garlic Green Beans
Brown Rice

Tuesday:
Spinach and Portobello Lasagna
Baby Spring Salad with Drew’s Ranch Dressing
French Sourdough Bread

Wednesday:
Bison Pasta e Fagoli soup
Spring Mix Salad
Rosemary Sourdough Rolls

Thursday:
Thanksgiving

Friday:
Pan Fried Maple Glazed Salmon
Boiled Spinach
Bleu Cheese Wedge Salad

Saturday:
Turkey Enchiladas in Sprouted Tortillas
Spanish Wild Rice
Wild green salad

Sunday:
Roast Pork Loin
Roasted Brussel Sprouts
Glazed Pears over Vanilla Frozen Yogurt

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Monday:
Grilled Steak
Garlic Green Beans
Mushrooms and peppers in a reduced wine glaze

Tuesday:
Big Bowl Lasagna
Spinach Salad with goat cheese

Wednesday:
Baja Grilled Organic Chicken Breast
Refried Black Beans
Spring Mix Salad

Thursday:
Grilled Chicken Wrap
Roasted Root Vegetables
Strawberry Vanilla Yogurt

Friday:
Grilled bison
Boiled Spinach
Berries and Whip Cream

Saturday:
Onion Soup
Sourdough Basil Bread
Wild green salad

Sunday:
Roast Bison
Smashed Cauliflower
Apple Tarts

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Monday:
Curried Beef Caserole
Lime Cilantro Brown Rice
Spinach Salad

Tuesday:
Lentil Soup
Big Salad with goat cheese
Rosemary Garlic Breadsticks

Wednesday:
Grilled Organic Chicken Breast
Roasted Red Potatoes
Green Beans

Thursday:
Maple Glazed Salmon
Roasted Brussel Sprouts with Gala Apples and Shallots
Big Salad with yogurt dressing

Friday:
Grilled shrimp
Wild Rice Pilaf with Parsnips
Frozen Berry Yogurt

Saturday:
Large Root Vegetable Soup
Sourdough Basil Rolls
Wild Green Salad with Raspberry Dressing

Sunday:
Bison sweet apple sausages
Smashed Cauliflower
Green Beans

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