Phase 2 Meal Plan- Week 12 - Day 3 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

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. Calories 90) –5-6 mini bell peppers (approx. 50 calories), 1 handful (1/2 cup) of blueberries (approx. 40 calories)

Meal 3 - (Approx. 3 hours later, Approx. 500 calories) – 1 serving (approx. 1 cup) of Pepper Ring Roast with 1 3/4 Cups of the main Vegetable Recipe on the side (Roasted Vegetables with Balsamic Vinegar). Some people like to mix the vegetables with the Roast and eat them all together.

Meal 4 - (Approx. 3 hours later, Approx. 190 calories) –1 handful of sugar snap peas (approx. 30 calories), 1 handful of cashews (approx. 160 calories).

Meal 5 - (Approx. 3 hours later, Approx. 500 calories) – 1 serving (approx. 1 cup) of Pepper Ring Roast with 1 3/4 Cups of the main Vegetable Recipe on the side (Roasted Vegetables with Balsamic Vinegar). Some people like to mix the vegetables with the Roast and eat them all together. 

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
  • 4/17/2014

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