Phase 2 Meal Plan- Week 3- Day 5 (Fat Loss)

Day 5

First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).

*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.

Meal 1 –Banana Cream Pie Protein Shake (approx. 225-250 calories)
Serving Size: 1

Ingredients:
•    ½-3/4 cup unsweetened almond milk
•    1/2 cup water
•    1 handful of spinach (about ½-1 cup worth)
•    1/2 banana
•    1 1/2 TBSP fat-free, sugar-free banana cream pudding mix
•    1 TBSP fat-free, sugar-free French vanilla pudding mix (regular vanilla sugar-free is fine too)
•    1 scoop Vanilla Whey Protein Powder
•    2 cups ice (varies based on the consistency you want)

Directions: Put all ingredients in a blender. Blend and enjoy!

Tips: If you peel and then freeze the banana you won't need as much ice. If you use frozen spinach you may not need as much ice either. We freeze our spinach so it doesn’t go bad by the time we use it all.  

Meal 2 - (Approx. 3 hours later, Approx. 130 calories) –2 handfuls of sugar snap peas (approx. 60 calories), 1 handful of sunflower seeds (approx. 70 calories).

Meal 3 - (Approx. 3 hours later, Approx. 400-500 calories) – 1 serving of Mexican Chicken Wraps. Take a whole wheat or low carb wrap as listed in the directions and use 1/6 of the meat you made (this will be a little more then ½ of a chicken breast). Top with optional toppings as listed in the recipe section above. I will be using tomatoes, avocado, lettuce, sliced mini bell peppers and a bit of fresh salsa on top. If you’d prefer you can make this like a taco salad with the wrap as your “base” then pour all the ingredients in a bowl on top of it and eat it that way.

Meal 4 - (Approx. 3 hours later, Approx. Calories 190) –3 Tablespoons of Hummus (to use as dip for your veggies in this snack, approx. 105 calories) 5-6 mini bell peppers (approx. 50 calories), ½ cup raw baby carrots (approx. 35 calories)

Meal 5 - (Approx. 3 hours later, Approx. 400-500 calories) – 1 serving of Mexican Chicken Wraps. Take a whole wheat or low carb wrap as listed in the directions and use 1/6 of the meat you made (this will be a little more then ½ of a chicken breast). Top with optional toppings as listed in the recipe section above. I will be using tomatoes, avocado, lettuce, sliced mini bell peppers and a bit of fresh salsa on top. If you’d prefer you can make this like a taco salad with the wrap as your “base” then pour all the ingredients in a bowl on top of it and eat it that way.

Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal.  Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout.

***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously.
  • By admin
  • 2/20/2014

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