GET LACED MEAL PLAN: LIVE 1055 Sample Week
**On days that you work out sub shake for your snack, and/or as a meal replacement immediately following workout, can also sub for any meal throughout the day for lower caloric intake
** Please make sure that you are drinking AT LEAST ½ your body weight in ounces of water per day. EX: If you are 150 lbs you need to have at least 75ounces of water , you may fill your container with fresh sliced lemons and/ or cucumbers to add flavor
** Also make sure that you are incorporating a snack between meals,any raw fresh fruits or veggies (attempt to eat every 3-4 hours with small portions)
**Workout Recovery shake:- 1 scoop of protein poweder, ½ cup unsweetened almond milk, small handful of strawberries, ½ cup blue berries, ½ cup spinach , ½ cup ice, BLEND
Monday: Omelet – 2 eggs or 3 egg whites, 1 slice Swiss, 1/2 avocado, ¼ sauté with 1 tbsp. olive oil and cover with ½ cup salsa. Coffee or tea.
Tuesday: 2 Poached eggs or egg whites, handful of almonds, small piece fruit or 1 cup berries.
Wednesday: Veggie or Turkey Sausage, stir -fry with vegetables in 1-tablespoon olive oil.
Thursday: Scramble 2 eggs or 3 egg whites, turkey or veggie bacon, small peach, coffee or tea.
Friday: Fruit salad: diced apples, pear, raisins, mixed in ½ cup organic oatmeal enjoy a glass coffee or tea.
Saturday: Use recipe for a protein shake
Sunday: Eat out (enjoy a piece of whole grain toast or a wheat waffle)
Monday: Tuna lettuce wrap: 3 giant romaine lettuce leaves, 1 can tuna (or shredded chicken), sliced red pepper, tomato, 1/2 avocado,1 tbsp. light mayo, clementine.
Tuesday: Chicken fajita salad: 1 tbsp olive oil, 1/4 cup onions, ½ cup sautéed chicken breast chicken, cumin, oregano, peppers, lettuce, 1 tomato, 1/2 avocado.
Wednesday: Shredded chicken salad, lettuce, 1 cup of sliced pear, ½ chopped walnuts
Thursday: Salad of broccoli or cabbage, red onions, artichoke hearts, shrimp (sautéed in 1 tbsp olive oil until pink) 1/2 avocado, olive oil and vinegar.
Friday: Almond chicken salad: chicken, lettuce, red cabbage, slivered almonds, dates, (olive oil mixed with 1 tbsp. orange juice, sprinkle with pepper.
Saturday: Chicken or tuna with salad, turkey bacon, chopped eggs, 2 tbsp. any light dressing.
Sunday: choose from any meal plan recipe
Monday: Beef stir fry: 12 oz beef (grass fed, organic) or ground turkey 2 tbsps. Olive oil, sauté beef until no longer pink, in separate skillet sauté zucchini, mushrooms, spinach, bamboo shoots, sesame seeds, top with 2 tbsp. light soy sauce
Tuesday: Grilled salmon, roasted green beans, side salad.( or eat out salmon, small portion and sub grilled veggies)
Wednesday: Veggie or Turkey Burgers topped with fresh spinach, red onion, bean sprouts, 1 tbsp. Dijon mustard, asparagus sautéed with 1 tbsp. olive oil and sprinkled with slivered almond nuts.
Thursday: Chicken (6 oz sautéed with garlic and red pepper), with green salad, sprinkle with handful of nuts.
Friday: Tomato and avocado, turkey breast, open faced on one slice or paleo or whole wheat bread
Desert salad: blueberries, raisins, almonds, 2 tbsp vanilla honey greek yogurt.
Saturday: Any lean meat, with 1 cup of baked brussel sprouts (rinse and cut sprouts, lay flat on pan, drizzle with olive oil, sprinkle with salt and pepper and bake on 425 degrees for 15-20 min until desired crispiness , 1/2 cup raw carrots
Sunday: Eat out (use your choices to pick a lean meat or fish that’s grilled or baked, with salad or fresh veggies)