I’ve found myself in the midst of a coca-cola crisis here lately. It’s a constant battle between me and my caffeine... However, one solution I’ve discovered is 10 calorie Crystal Light Wild Strawberry Energy packets… These have been a lifesaver when I needed something with flavor. Don’t get me wrong, I LOVE me some water, but every now and then I need something with taste! ;) Here is the my meal plan for the upcoming week, along with some recipes. Bring It!
Monday-
Breakfast: Banana Walnut Oatmeal
Snack: String Cheese
Lunch: Shakeology Shake w/ Banana and Peanut Butter
Dinner: P90X Lemon Garlic Chicken, brown rice, steamed asparagus
Tuesday-
Breakfast: Shakeology Shake w/ Banana and Peanut Butter
Snack: Apple
Lunch: P90X Tuna Salad served on Arnold Select Sandwich Thins
(100 calories in the sandwich thin)
Dinner: Tasty Turkey Meatloaf
Wednesday-
Breakfast: Shakeology Shake w/ Banana and Peanut Butter
Snack: String Cheese
Lunch: Leftover Tasty Turkey Meatloaf
Dinner: Arnold Artisan Oven Savory Herb Flatbread Pizza
Thursday-
Breakfast: Shakeology Shake w/ Banana and Peanut Butter
Snack: Almonds
Lunch: English Muffin Pizza
Dinner: Turkey Taco Soup
Friday-
Breakfast: Banana Walnut Oatmeal
Snack: Apple
Lunch: Shakeology Shake w/ Banana and Peanut Butter
Dinner: Leftover Turkey Taco Soup
Saturday-
Breakfast: Cheese and Egg White Scramble
Snack: String Cheese
Lunch: Shakeology Shake w/ Banana and Peanut Butter
Dinner: Turkey Veggie Spaghetti
Sunday-
Breakfast: Bacon, Egg and Cheese Muffin
Snack: Almonds
Lunch: Baked Fish, Brown Rice, and Green Beans
Dinner: Chipotle Grilled Chicken with Avocado Sandwich and possibly kale chips?! (Depends On If I’m Brave Enough To Try Them!)
Recipes:
P90X Lemon Garlic Chicken
1/4 c. fresh lemon juice
2 tbsp. molasses
2 tsp. Worcestershire sauce
4 cloves garlic, chopped
2 lbs. skinless boneless chicken
1/4 tsp. salt
1/4 tsp. pepper
Directions:
Combine first 4 ingredients in a bowl and add chicken. Cover and marinate in fridge for 1 hour, turning occasionally. Preheat oven to 425*. Remove chicken from dish, reserving marinade and arrange in a shallow roasting pan coated with cooking spray. Pour reserved marinade over the chicken and sprinkle with salt and pepper. Bake for 20 minutes, basting occasionally with marinade. Bake without basting for 20 minutes more or until chicken is done.
P90X Tuna Sandwhich
6 oz. tuna, canned
3/4 oz. light mayo
squeeze of lemon
1 tbsp. shredded carrots
1 tbsp. chopped celery
1 tbsp. chopped green onion
dill relish
Drain canned tuna ad place in a small bowl. Add mayo and mix thoroughly. Add the rest of the ingredients and blend together.
Tasty Turkey Meatloaf1 lb. extra-lean ground turkey
2 small eggs, slightly beaten
1/2 onion, chopped
1 stalk celery, chopped
1/2 bell pepper, chopped
1/2 c. old-fashioned oats
1/2 can diced tomatoes
1/2 large jar marinara sauce
1/2 tsp. sea salt
1/4 tsp. pepper
Directions:
Preheat oven to 350*. Mix all ingredients together except for 1/2 of the marinara sauce. Place in loaf pan and cook for 45 minutes. Remove from oven and spread the remaining marinara sauce on top and cook for an additional 15 minutes. (taken from Beachbody's Thin Kitchen)
Cal: 206 Protein: 23 g Carb: 17 g Fiber: 3 g Total Fat: 7 g
Arnold Artisan Oven Savory Herb Flatbread Pizza
Flatbread
Ragu Sugar Free Spaghetti Sauce
Sprinkle of Low Fat Mozzarella Cheese
Directions:
Cover flatbread with sauce and cheese. Bake until the cheese is melted and bread is crispy… Mmmmm
English Muffin Pizzas
100 Calorie Thomas English Muffin split
2 Tbsp Pizza Sauce
Sprinkle of Low Fat Mozzarella Cheese
Directions:
Bake until cheese is melted
ENJOY! :)
Turkey Taco Soup1 lb. extra-lean ground turkey
1/2 onion, chopped
corn
black beans
pinto beans
chicken broth
black olives, sliced
1 can diced tomatoes
1 can chopped green chilies
packet of taco seasoning
1 oz. Hidden Valley Ranch Seasoning (dry powder)
Directions:
Brown turkey with onions and then remove excess grease. Add in all other ingredients and simmer. Serve with tortilla chips if you're feeling bad or if you're being good....serve over salad greens with light sour cream, sliced avocado and a few sprigs of cilantro. Soooo Good!!
Turkey Veggie Spaghetti
1 small onion, chopped
1 lb. extra lean ground turkey
1 jar Ragu Sugar Free Spaghetti Sauce
1/2 green bell pepper, diced
1 zucchini (diced)
1 squash (diced)
1/2 pkg. whole wheat thin spaghetti noodles
Directions: Brown onion, pepper and meat and remove excess grease. Add in veggies and sauce and simmer. Make noodles according to package.
Bacon, Egg and Cheese Muffin
1 Over Well Cooked Egg
2 Slices of Turkey Bacon
Sprinkle of Low Fat Mozzarella Cheese
100 Calorie Thomas English Muffin
Directions:
Cook the egg and bacon on the stovetop while the English muffin is toasting in the oven. Compile all ingredients onto the English muffin while it’s still hot so that the cheese will melt. YUM!!
Chipotle Grilled Chicken with Avocado Sandwich
3 tbsp. olive oil
1 tbsp. lime juice
1/2 tsp. chipotle chili powder
1 lb. boneless skinless chicken breasts (about 2 breast halves)
4 small slices of Monterey jack cheese
4 sets hamburger buns (or eat open faced and use half a bun!)
1 avocado, peeled, seeded and sliced
lettuce
light mayo
Directions:
1. In a shallow bowl, stir together olive oil, lime juice and chipotle chili powder.
2. Place the chicken breasts between 2 sheets of wax paper. Use a meat pounder to pound the breasts to an even thickness of about 1/2 inch. Cut off excess fat. If you are starting two half-pound chicken breast halves, cut each one in half so that you have 4 pieces (to better fit the buns). Place the chicken in the marinade, turning to coat. Cover with plastic wrap and let marinate for at least 15 minute, preferably an hour.
3. Heat your grill to high. Grill the chicken pieces a couple of minutes on each side, until cooked through. Once you have cooked them on one side, flip and ad a slice of cheese to the chicken. Cover the grill for half a minute to melt the cheese. Toast the buns on the grill as well.
4. Assemble the sandwiches-bun bottom, chicken with melted cheese, avocado, lettuce, mayo, bun on top (optional).
Serves 4.
Kale Chips Ingredients:
-a big bunch of kale, torn into hand-size pieces
-olive oil spray
-salt and pepper to taste
Directions:
1. Preheat oven to 375*. Lay kale on cookie sheet and spray with olive oil. Sprinkle with salt and pepper.
2. Bake kale for 15 minutes and flip. Spray other side with olive oil and sprinkle with salt and pepper. Bake for another 15 minutes, keeping a close eye for singed leaf edges.
3. Cool and enjoy!
Exercise Routine For The Week:
Monday – Chest, Shoulders & Triceps, Ab Ripper X
Tuesday –Cardio X
Wednesday – Legs and Back, Ab Ripper X
Thursday – Core Synergistics
Friday – Back & Biceps
Saturday – Kenpo X
Sunday - Rest or X Stretch