Thursday, August 7, 2014

Day 5 Meal Plan

Day 5
Workout:  Alpha lower focus

Breakfast
T25 Motivation Quotes
Push Play T25
Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad
Fitness Motivation Quotes
2 cups romain lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you can advance to my next 21 Day Challenge Group. Message me for details! 

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody Coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!

Wednesday, August 6, 2014

Day 4 Meal Plan

Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner: 
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Tuesday, August 5, 2014

Day 3 Meal Plan

Breakfast:
Yogo Berry Blast Shakeology
1 cup water
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Monday, August 4, 2014

Day 2 Meal Plan

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk
1/4 cup water
1 scoop shakeology, any flavor or 1 scoop of whey protein powder
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Wednesday, July 30, 2014

5 Day FREE Back to the Basics Clean Eating Challenge Day 1 Meal Plan & Shopping List

All of the recipes are roughly 300 calories, and all of the snacks are around 100 calories that contains a healthy balance of protein, carbohydrates, and fats.  You may be a little hungry for the next 5 days. That is totally normal.  Remember, just because your body wants food doesn't always mean you need food.  However, if you are feeling low on energy, lagging in your workouts, or having problems concentrating, you might benefit from a few more calories.  You can do this by doubling up on one or both of your daily snacks


What to drink?  WATER IS BEST!  Caffeine free herbal tea is also a good option.  Coffee is ok with breakfast, but skip the milk, creamer and sugar.  Avoid alcohol, sports drinks, juices and sodas, even diet sodas.

Once you have completed this 5 Day Challenge, you will have the option to advance to the NEXT PHASE of this program which is a 21 Day Challenge which is a step up from just this first group. This is where you will push yourself to become the BEST VERSION of yoursel by incorporating a specific fitness regimen as well as following a customized meal plan. It starts on August 25th. If you would like more details, comment below that you would like more information. :) 

The Shopping List:
Once you go through the items there is a lot of items but it is a great variety. If there is a recipe/snack you don't like, swap it for something else.
01. Shakeology, any flavor (5 scoops- you can purchase from me for $30) or Whey Protein Powder
02. Medium banana (2)
03. Cantaloupe (1/2) OR cubed honeydew (1.5 cups) OR cubed watermelon (1.5 cups)
04. Finely grated grapefruit peel (1 tsp)
05. Lemon wedges
06. Red or green grapes (1 cup)
07. Apple (1 medium)
08. Medium avocado (1-2)
09. Medium cucumber (1)
10. Onion, medium (2, guide doesn’t specify type)
11. Green onion (1)
12. Red onion (1)
13. Medium mushrooms (1.5 cups)
14. Medium carrot (1)
15. Celery (1 stalk)
16. Potato, medium (1)
17. Medium red potatoes (3)
18. Red bell pepper, medium (1)
19. Tomatoes (2 medium)
20. Cherry or grape tomatoes (10)
21. Garlic, chopped (5 cloves)
22. Cilantro (6 fresh sprigs)
23. Thyme, fresh (1 sprig)
24. Fresh dill sprig (1)
25. Raw cabbage (3/4 cup shredded)
26. Fresh baby spinach (2 cups)
27. Romaine lettuce leaves (6 leaves and 2 cups chopped)
28. Fresh arugula (2 cups)
29. Strawberries (10 medium)
30. Raw lean top sirloin steak (4 oz)
31. Chicken breast, boneless, skinless (8 oz)
32. Raw cod/flounder/fluke (6 oz.)
33. Raw halibut fillet (1 6 oz. fillet)
34. All-natural almond butter (2 tbsp)
35. 4-inch corn tortillas (3)
36. Whole-grain hamburger bun (1)
37. Whole-grain bread (2 slices)
38. Mayonnaise (4 tsp)
39. Prepared mustard (2 tsp)
40. Prepared pesto sauce (2 tsp)
41. Balsamic vinegar (1 tbsp)
42. Reduced-sodium soy sauce (1 tbsp)
43. Whole-wheat cracker (1 cracker)
44. Drained solid white tuna, packed in water (2 oz)
45. Green beans (12 oz)
46. Canned, drained artichoke hearts (1/2 cup)
47. Black olives (5 medium)
48. Fresh lime juice (2 tbsp)
49. Fresh lemon juice (1 tsp)
50. Red wine vinegar (2 tbsp)
51. Raw honey (2 tsp)
52. Whole-wheat couscous (1/2 cup)
53. Flaxseed (1 tbsp)
54. Sea salt (1 tsp)
55. Ground black pepper (1 dash)
56. Cayenne pepper (1 dash)
57. Dijon mustard (2 tsp)
58. Ground cinnamon (1 dash)
59. Paprika (to taste, optional)
60. All-purpose, salt-free seasoning blend
61. Slivered raw almonds (1 tsp)
62. Extra-virgin olive oil (3.3 tbsp)
63. Quinoa (1/3 cup)
64. Low-sodium, nitrite-free, lean turkey breast, deli-sliced (10 slices/5 oz)
65. Low-sodium, nitrite-free chicken breast (1 slice or 1/2 oz)
66. Low-sodium, nitrite-free, lean roast beef (4 slices/2 oz)
67. Low-sodium, nitrite-free, lean ham (1 oz)
68. Firm tofu, drained, cut into cubes (1 lb)
69. Part-skim mozzarella cheese (1 oz)
70. Swiss cheese (1 slice or 1/2 oz)
71. Soft goat cheese (1 tbsp)
72. Prepared salsa (1 tbsp)
73. Frozen raspberries (1/3 cup)
74. Fresh/frozen mixed berries (1.25 cups)
75. Veggie burger patty (1)
76. Large egg (3)
77. Nonfat milk (1.5 cups)
78. Unsweetened almond milk (3/4 cup)
79. Coconut milk (2 tbsp)
80. 100% Orange juice (1 cup)
81. Nonfat plain yogurt (1/2 cup)
82. Nonfat vanilla yogurt (1/2 cup)
83. Part-skim ricotta cheese (1/3 cup)
84. Water (1.75 cups)
85. Ice (4 cups)
Like I said, it looks like a long list but you may have several of these ingredients in your kitchen already.  And this is only if you are following the exact 5 Day Fast Track meal plan.



The Plan:

Day 1
Workout:  30 Minutes of Exercise

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor or 1 scoop of whey protein powder
1 tbsp flaxseeds
1 cup ice (I like less ice so I do just a few pieces)
Blend!!!!!

Am Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad
2 cups fresh baby spinach
1/4 medium cucumber, sliced
1/2 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll
2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw
6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Tuesday, July 15, 2014

10 Ways to Stay Fit While Traveling


10 Ways to Stay Fit While Traveling

By Kim Kash

Woman In Paris

When you travel, do you leave your healthy habits at home? On business trips, it's easy to overdo it with carb-fest lunches and expense account dinners, sedentary meetings, and late nights at the hotel bar. (It's networking, right?) And pleasure trips are all about cutting loose, living it up. But do you really want to return home feeling worse than when you left?
A far more satisfying way to travel is to stay active, and fuel your body and mind with all the things that keep it running at its best. Try just a few changes in your travel habits and you'll be sharper and more effective on business trips, and more alert, comfortable, and energetic on vacation.

1. Bring fitness DVDs for your laptop.

If you're on the road for business, then you're probably carrying your laptop. Throw a fitness DVD or two into the computer bag, and pop one in first thing each morning. Do a quick workout early, and notice how much easier it is to resist the temptations of the breakfast buffet.
However, if you're on vacation, skip the computer. Aren't you trying to get away from it all? Leave the laptop and all that seated screen time back at home. Your eyes, back, and wrists need a holiday too.

2. Explore the local area on foot.

If you really want to get a feel for an area, the best way to see it is by walking. (Unless you're in Los Angeles. Nobody walks in LA.) If you're on a business trip, try to schedule it so that you can walk to at least some of your meetings.
Skip the cab unless you're late, it's raining like crazy, or your destination is more than a mile or two away. And steer clear of tour buses, unless there is really no other way to visit a particular sight.
Also, avoid the hotel dining room in the morning. Instead, walk to a nearby breakfast place. You'll probably get a more satisfying meal at half the cost. You'll also see some street life on the way—businesses opening their doors, sidewalks getting swept, locals waiting for the bus or hurrying to work.

3. Use the hotel gym.

Some people thrive on routine. If you have a regular gym schedule that's working for you, then continue it while you're away. Keep your healthy habit going, and it won't be a struggle to get back to it when you return home. Most hotels have some sort of gym or exercise facility. Even if it's just a basement room with a couple of stationary bikes—use it!
At the other extreme, you may find that your hotel has a big, glamorous gym with machines you've never used before. It's like being a kid at a new playground! Schedule a session with a personal trainer to learn how to use the stuff, and experience your workout as a novelty, a pleasure. The hotel might also have a great sauna or steam room, and maybe they offer spa services that are new to you. Bodywork is definitely a part of keeping fit and healthy. Schedule a Thai massage, or some other kind of therapy that sounds interesting.
Travel is about experiencing the new and the novel. Apply this attitude to your exercise routine as well, and you'll find that even your same old workout in a new setting can be a treat.

4. Take the stairs.

This one's easy. Never, ever take the elevator, unless you're schlepping luggage. No excuses. It doesn't matter how many flights up your room is. In fact, book a high floor. Better views from the room, and more calories burned to get there!

5. Discover local fitness activities.

Whatever your destination, there's probably some kind of sport or physical activity that's popular in the area. Go skiing, hiking, bouldering, or climbing if you're in the mountains. At the beach, take a surfing lesson, or boogie board, or at least get off your beach blanket and actually swim in the ocean. Those are the obvious ones, but think of others. Near a river or lake? Spend an afternoon canoeing, sailing, or rafting.
In urban parks, there are inevitably pickup games of soccer, ultimate frisbee, and basketball. Big cities are also rife with climbing gyms, martial arts dojos, a million yoga emporiums, and even dance studios. Think how much more fun your museum day would be if you capped it off with a salsa lesson!

6. Rent a bike.

Most major European cities—and an increasing number of American ones—have "smart bike" arrangements, with checkout stations all over town that allow users to pick up a bicycle in one location and drop it off in another. These are great for urban commuters, but are also ideal for tourists, since the services tend to be located in the busiest core of cities. Get around town on a bike and you're sure to see more of it.
Beaches and other tourist destinations almost always have rental services that allow you to take out a bike by the hour or by the day. Have you been curious to try a recumbent bicycle, or a bicycle built for two? Rent one! Take it for a spin up and down the boardwalk and see what you think.
If you're traveling by car, load up the bike rack and vow to leave the car parked once you arrive. In crowded resort towns, you'll be pleased as punch as you pedal past cranky tourists stuck in high-season traffic.

7. Keep one habit, no matter what.

Vacations are notorious for undoing months of virtuous diet and exercise. This may have a little something to do with a steady holiday diet of fried appetizer platters and piƱa coladas. However, what really derails a healthy fitness routine is an interruption to it.
But it's a vacation! It's time for a break! True enough, but consider keeping just one healthy habit while you're away, to keep your momentum going. For example, go to bed at your normal time (if you're happy with that habit), or wake up at your normal time. If you have a yoga or meditation practice, continue doing even a very abbreviated version of it. Say, one Sun Salute without fail when you first get out of bed. Or, if you're used to a specific, healthy breakfast, keep eating it every day. Make a promise to keep one good thing going, and then follow through on that commitment. This will create a powerful sense of control and continuity that will make it easier to get back on the health and fitness wagon when you return home.

8. Have a day of gluttony.

Early in your trip, pick one day to totally overindulge. Eat like a starving hound. Stay up too late. You have been dreaming about this holiday for months. You are livin' la vida loca!
When you wake up the next morning, notice how you feel. Simply notice what is going on with your body. Let yourself feel it. Your head is pounding, right? Your stomach feels sour. You have no energy. Everything feels awful. You want to go back to bed. Ask yourself, do I want to feel like this every morning of my vacation? Do I really have that kind of time to spare?
Later in the day when you're thinking of having that second dessert, bring your mind back to what it was like when you woke up. No judgment, no worries. Just remember how you physically felt. Then make a conscious decision about whether or not you want to feel that way again tomorrow morning. If you do this on day one or two, maybe the lesson will sink in.

9. Downshift.

The American lifestyle is so fast-paced, frenetic, and stressful that it can be hard to downshift into vacation mode. That go-go-go attitude can cause you to miss what's right in front of you.
Are you back for a third helping at the all-you-can-eat buffet on the pool deck, and you can't specifically recall what was on your first or second plate? Relax. There's more than enough food for everyone, and no rush for you to finish eating. Remember, you're on vacation. Slow down and enjoy whatever you're eating, whether it's "healthy" or not. Relish it. If you focus on and savor your food, you won't eat as much. That's not the reason to slow down, though. Go slow so that you can truly enjoy every single, delicious bite.

10. Make your vacation an adventure.

Do you really just want to sit on the beach for a week and eat or drink your calories away? (Wait. Don't answer that.) The best way to stay fit when you're on vacation is to get out and do stuff. Tips number one through nine will help you shoehorn a little bit of wellness into any business or pleasure trip. But this last tip is the biggie, and doing this one means you won't need to bother with the others.
If you have been taking good care of yourself—working out, eating right, getting enough sleep—then you have been in training for real-life adventures. Reward yourself on your next holiday. Pick a fun, physically active adventure, and build a trip around it.
Cycle from Saigon to Angkor Wat, or through New England. Dive or snorkel in the blue waters of the Caribbean, or the Pacific, or the Indian Ocean. Refine your yoga practice at an ashram in India, or Costa Rica, or upstate New York. Go climbing in the Swiss Alps, or Utah, or Kentucky. Take a rafting trip down the Colorado River—or through the French countryside, where you'll float past vineyards and villages.
Are these just pipe dreams that are too expensive or complicated to be considered? Think again. If you can afford a family vacation to Disney World, or a Caribbean cruise, or a high-season week at any seaside resort, then you can afford something better. You can do something much more memorable, interesting, and active. Before you go on autopilot and book the usual beach holiday, think for a minute.
What's your dream? Do you want to charter a sailboat in the Mediterranean, or on the Chesapeake Bay? Have you always talked about wanting to cross-country ski in Vermont? Then do it. Go! Why else have you been clocking all those hours in the gym? You have the strength and the energy—and if you don't, you know how to train for it.
Do some Internet research, and book a trip that excites you and makes you a little nervous. These are the eyes wide open, active experiences that you will remember for the rest of your life. As an added bonus (not that you need one), you'll return from an adventure vacation looking and feeling exhilarated, recharged, inspired, and even more fit and fabulous than when you left home.
Can six days of all-you-can-eat seafood buffets and beach lounging do all that? Hardly.

Sunday, July 13, 2014

5 Day Summer Slim-Down Clean Eating Sample Meal Plan

5 Day Summer Slim-Down Clean Eating Sample Meal Plan

Day 1
Workout:  30 Minutes of Exercise

Breakfast:  Raspberry Protein Smoothie
1 cup non fat milk (almond milk)
1/3 c fresh or frozen raspberries
1 scoop shakeology any flavor or protein powder
1 tbsp flaxseeds
1 cup ice (I like less ice so I do just a few pieces)
Blend!!!!!

Am Snack:  Sweet Citrus Yogurt
1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad
2 cups fresh baby spinach
1/4 medium cucumber, sliced
1/2 c sliced mushrooms
1 medium carrot, shredded
1 1/2 tsp. extra virgin olive oil
1 tbsp red wine vinegar
4 oz cooked chicken breast, boneless skinless sliced.
Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  12 Almonds and 1 Cup of Carrots

Dinner: Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry
1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2
Workout:  30 Minutes of Exercise

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk
1/4 cup water
1 scoop shakeology, any flavor or protein powder
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa 
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  30 Minutes of Exercise

Breakfast:
Yogo Berry Blast Shakeology
1 cup water
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor or protein powder
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.



Day 4
Workout:  30 Minutes of Exercise

Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor or protein powder
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner: 
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5
Workout:  30 Minutes of Exercise

Breakfast

T25 Motivation Quotes
Push Play T25
Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor or protein powder
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad

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2 cups romain lettuce chopped
1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.