Just wanted to post this- borrowed it from a friend, but I think it's a great way to record your progress each day by writing the exercise down and it's a menu as well. I also thought it had some great menu ideas if you are wanting to add some new things to your nutrition plan.
Monday - DAY 1:
Exercise: spin 50 minutes, 10 min abs, 50 push-ups
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!)
Snack - Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Tuna or Chicken Salad - include: romaine lettuce, spinach, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery - 3 stalks, 1 Tbsp PB
Dinner - Stir Fry - 4 oz chicken breast - skinless, 1/4c brown rice, snow peas, onion, soy sauce.
Tuesday - DAY 2:
Exercise: Run 5 miles, 10 minute leg workout
Breakfast - 3 egg whites, 1 cup broccoli
Snack - Protein Smoothie - same as day 1 - add ice this time.
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese
Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
Wednesday - DAY 3:
Exercise: Spin 60 minutes, 15 minutes weights upper body/abs
Breakfast - 4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 TB dried cranberries
Lunch - Roast Beef or Turkey Sandwich and Salad - 4 oz roast beef or turkey, mustard, rye or whole wheat bread, 1c shred romaine w/lite italian dressing
Snack - Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein powder, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
Thursday - DAY 4:
EXERCISE: 1 HR Pump class, full hour of weights
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - protein smoothie - same as day 3
Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
Friday - DAY 5:
EXERCISE: 1 HR CARDIO and 15 minutes stretch
Breakfast: 4 egg whites - scrambled w/3 slices turkey
Snack - smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice.
Lunch - Chicken roll up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla.
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread.
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
Saturday - DAY 6:
EXERCISE: 1 HR SCULPTING
Breakfast: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.
Snack - 1/2 apple or 1 c red grapes w/2 slices cheddar cheese.
Lunch - Turkey Hummus sandw or pita, 3 slices turkey, 1 Tbsp hummus, lettuce, 2 tomato, mustard - ww bread or pita.
Snack - smoothie - 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend
Dinner - 4 oz grilled Ahi Tuna, 1 c. edammame (soybeans; no salt), 1/4 c papaya or other fruit, salad - add lemon or lime to it!
Sunday - DAY 7:
EXERCISE: Day off!
Breakfast: 4 egg whites beaten, 1/2 c black beans, feta or mozzarella cheese & salsa.
Snack - 12 almonds
Lunch - Turkey Sandwich: 3 slices turkey, 1 Tbsp mustard, lettuce, 2 tomato, ww bread.
Snack - Peanut Butter Banana Smoothie: 1 Tbsp PB, 1/2 banana, 1 scoop protein powder, 1 c skim milk and blend
Dinner - 4 oz grilled Salmon, 1 c. edammame (soybeans; no salt), 1/4 c mango or other fruit, salad - add lemon or lime to
No comments:
Post a Comment