Phase 2 Meal Plan- Week 10- Day 5 (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 a cups 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!

Meal 2 - (Approx. 3 hours later, Approx. Calories 160) –6 mini bell peppers (approx. 50 calories), 1 handful (1/2 cup) of blueberries (approx. 40 calories), 1 handful of sunflower seeds (approx. 70 calories)

Meal 3 - (Approx. 3 hours later, Approx. 450-500 calories) – 1 serving of Thai Turkey Skillet (approx. 1 ½-2 cups worth) either over romaine lettuce or using the romaine lettuce as “wraps”. 1 ½ cups of Baked Cauliflower on the side (or non-starchy vegetable of your choice if you want to substitute).

Meal 4 - (Approx. 3 hours later, Approx. 100 calories) – 1 handful of sugar snap peas (approx. 30 calories), 1 hard-boiled egg (approx. 70 calories)

Meal 5 - (Approx. 3 hours later, Approx. 450-500 calories) – 1 serving of Thai Turkey Skillet (approx. 1 ½-2 cups worth) either over romaine lettuce or using the romaine lettuce as “wraps”. 1 ½ cups of Baked Cauliflower on the side (or non-starchy vegetable of your choice if you want to substitute).

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
  • 4/3/2014

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