Nutrition January 2017

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I've designed a suggested daily meal plan for you tomaximize your 4 Week Workout Challenge results!

My hopes are this sample meal plan will show you what a week should look like. You can’t out exercise a bad diet. Following this daily meal plan will help you to maximize your 4 Week Workout Challenge results!

You're welcome to mix and match, or repeat, just swap AM snacks for AM snacks, lunches for lunches... you get the idea.  What really matters is that you know results can be yours by maintaining a proper balance of fitness and nutrition. You will sabotage your results if you follow your workouts with bad nutrition.

Follow the plan and use adjustments as you need to. My own personal rule; is something is better than nothing but try to make your choice the most nutritious that you can. In addition, if you mess up...FORGIVE YOURSELF...and move forward. One meal doesn’t make you fat or skinny. So move on and make the next meal better. Habits take time to create.

Do your best! You got this!

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Protein

Eggs, Plain Greek Yogurt, Light String Cheese,  Low Fat Cottage Cheese,Low Carb Protein Powder, Turkey Bacon, Chicken Breast Filet, Tenderloin Steak, Turkey, Tuna (in water), Salmon, Tilapia, Pork Chops, Lean Ground Turkey, Almonds

Veggies

Tomatoes, Broccoli, Peppers, Lettuce, Carrots, Asparagus, CucumbersMushrooms, Cauliflower, Spinach, Romaine Lettuce LeavesAny veggies you like.

Fruit

Strawberries, Banana, Blueberries, Apples, Other Berries

Carbs

Whole Wheat Tortillas, Brown Rice, Wild Rice, Ezekiel Bread, Sweet Potato, Quinoa,Oatmeal, Kashi Go Lean Cereal (NOT Go Lean Crunch), Air-Popped Popcorn,

Fats

Olive Oil, Avocado, Almond Butter

Miscellaneous

Salsa, Balsamic Vinegar, unsweetened almond milk*ingredients from Ashley’s Chili Recipe

Items for Convenience

- Rx Bars- Vanilla Protein Powder (low carb and low sugar)- Quest Bars[/vc_column_text][vc_custom_heading text="Download the fASHiomably fit Grocery List Here!" font_container="tag:h2|text_align:center|line_height:4em" link="url:http%3A%2F%2Ffashionably.fit%2Fdocs%2Fff-grocery-list.pdf||target:%20_blank|"][/vc_tta_section][vc_tta_section title="Sunday" tab_id="1484691881122-733e1cf1-b662"][vc_column_text]

Breakfast

Ash's Favorite Shake: 

1 cup of raw kale

1 cup of raw spinach

1 cup of plain almond milk

1 tbs of ground flax seed

1 scoop of Vanilla Ellipse Protein Powder

1/2-1 cup of frozen fruit (mangoes, peaches, blueberries, or strawberries)

option of 1 tsp of Peanut or Almond Butter

4-6 ice cubes

Morning Snack

12 Almonds1 Cup Air-Popped Popcorn

Lunch

4 Oz. Chicken Breast Raw Veggies (or cooked)1 Whole Grain Tortilla (cook extra chicken) top with salsa

Afternoon Snack

Tuna in waterMixed with salsa Stuffed in lettuce cups or leaves

Dinner

Ground Turkey Stir-fry with diced sweet potato broccoli & peppers[/vc_column_text][/vc_tta_section][vc_tta_section title="Monday" tab_id="1484691778675-5ecabb22-c99d"][vc_column_text]

Breakfast

1 slice of Ezekiel Bread6 Egg Whites scrambled w/ veggies6 Strawberries

Morning Snack

1 Rx Bar

Lunch

4 Oz. Chicken BreastSteamed Veggies2/3 Cup Brown Rice

Afternoon Snack

1 cup Greek Yogurt

Dinner

Grilled Lean SteakSweet PotatoSpinach Salad[/vc_column_text][/vc_tta_section][vc_tta_section title="Tuesday" tab_id="1484691800121-01f7074e-7d68"][vc_column_text]

Breakfast

Protein Cereal Bowl:

1 Scoop Vanilla Protein Powder

1 Cup Almond Milk

1 Cup Kashi Go Lean Cereal 

1⁄4 Cup Blueberries

Morning Snack

2 Pieces Light String CheeseFresh Carrots and Bell Peppers

Lunch

1 slice of Ezekiel Bread 4 Oz.Turkey,Lettuce,TomatoRaw Veggies

Afternoon Snack

1⁄2 Cup LF Cottage CheeseCucumber slices

Dinner

6 Oz. Salmon2/3 Cup Brown RiceSteamed Asparagus[/vc_column_text][/vc_tta_section][vc_tta_section title="Wednesday" tab_id="1484691809346-fe4537d1-f133"][vc_column_text]

Breakfast

Protein shake:1 Cup Almond Milk & 1 Scoop Protein Powder1⁄2 Banana1 Piece of Ezekiel Bread

Morning Snack

15-18 Raw Almonds1 small apple

Lunch

4 Oz. Tuna in water w/ 1 Tbsp. Balsamic Vinaigrette & Spinach1 Slice Ezekiel Bread

Afternoon Snack

1 Quest Bar

Dinner

4 Oz. Grilled Chicken1⁄2 Cup Wild RiceMixed steamed veggies[/vc_column_text][/vc_tta_section][vc_tta_section title="Thursday" tab_id="1484691819366-fdeeeeb8-dbaa"][vc_column_text]

Breakfast

6 Egg Whites Scrambled1 Whole Wheat Tortilla6 Strawberries1/4 Avocado

Morning Snack

BLT Wrap – Wrap turkey bacon slices and a few slices of tomato in large lettuce leaf.

Lunch

Turkey Sandwich on Ezekiel breadSteamed Veggies

Afternoon Snack

2-3 Oz. Tuna1⁄2 Cup Quinoa

Dinner

Tilapia baked with drizzled olive oil, lemon, salt and pepperServe with Cauliflower and other steamed veggies[/vc_column_text][/vc_tta_section][vc_tta_section title="Friday" tab_id="1484691829082-ce110f6b-7b96"][vc_column_text]

Breakfast

6 Egg Whitesw/ veggies – scrambled 3⁄4 Cup Oatmeal1 Apple

Morning Snack

2 Tbsp. Natural Almond Butter1 Slice of Toasted Ezekiel Bread

Lunch

4 Oz. Tuna mixed with fresh lemon. place in 1/4 of avocado over tomato slices and bed of spinach

Afternoon Snack

2 Hardboiled EggsBell Pepper Slices

Dinner

Don't be wasteful ;) Use your leftovers from earlier this week and create something delicious. Share a photo of your creation in the Community! #fashfitteam[/vc_column_text][/vc_tta_section][vc_tta_section title="Saturday" tab_id="1484691838484-f8116813-2280"][vc_column_text]

Breakfast

1⁄2 cup oatmeal– stir in a scoop of vanilla protein powder.Top with a handful of berries and sliced almonds

Morning Snack

1 Cup Greek Yogurt4 Sliced Strawberries

Lunch

1 Lean ground turkey Burger w/Ezekiel bread for bun & side salad

Afternoon Snack

1 Rx Bar

Dinner

Grilled Pork Chops and RiceSteamed Veggies[/vc_column_text][/vc_tta_section][/vc_tta_tabs][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="409" img_size="full" add_caption="yes" onclick="custom_link" link="http://fashionably.fit/development/discussion-topics/community/"][/vc_column][/vc_row][vc_row][vc_column width="1/4"][vc_single_image image="585" img_size="full" alignment="center"][/vc_column][vc_column width="3/4"][vc_column_text]1 cup of raw kale1 cup of raw spinach1 cup of plain almond milk1 tbs of ground flax seed1 scoop of Vanilla Ellipse Protein Powder1/2-1 cup of frozen fruit (mangoes, peaches, blueberries, or strawberries)option of 1 tsp of Peanut or Almond Butter4-6 ice cubes[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image="562" img_size="full" onclick="custom_link" link="http://fashionably.fit/development/community/"][/vc_column][/vc_row][vc_row][vc_column width="1/4"][vc_custom_heading text="Fitness" font_container="tag:h1|font_size:30px|text_align:center|color:%23e7cfc0" google_fonts="font_family:Oswald%3A300%2Cregular%2C700|font_style:300%20light%20regular%3A300%3Anormal" css_animation="fadeIn" link="url:http%3A%2F%2Ffashionably.fit%2Fdevelopment%2Ffitness%2F|||"][vc_single_image image="519" img_size="full" alignment="center" onclick="custom_link" css_animation="fadeIn" link="http://fashionably.fit/development/fitness/"][/vc_column][vc_column width="1/4"][vc_custom_heading text="Lifestyle" font_container="tag:h1|font_size:30px|text_align:center|color:%23e7cfc0" google_fonts="font_family:Oswald%3A300%2Cregular%2C700|font_style:300%20light%20regular%3A300%3Anormal" css_animation="fadeIn" link="url:http%3A%2F%2Ffashionably.fit%2Fdevelopment%2Flifestyle%2F|||"][vc_single_image image="520" img_size="full" alignment="center" onclick="custom_link" css_animation="fadeIn" link="http://fashionably.fit/development/lifestyle/"][/vc_column][vc_column width="1/4"][vc_custom_heading text="Nutrition" font_container="tag:h1|font_size:30px|text_align:center|color:%23e7cfc0" google_fonts="font_family:Oswald%3A300%2Cregular%2C700|font_style:300%20light%20regular%3A300%3Anormal" css_animation="fadeIn" link="url:http%3A%2F%2Ffashionably.fit%2Fdevelopment%2Fnutrition%2F|||"][vc_single_image image="521" img_size="full" alignment="center" onclick="custom_link" css_animation="fadeIn" link="http://fashionably.fit/development/nutrition/"][/vc_column][vc_column width="1/4"][vc_custom_heading text="Fashion & Beauty" font_container="tag:h1|font_size:30px|text_align:center|color:%23e7cfc0" google_fonts="font_family:Oswald%3A300%2Cregular%2C700|font_style:300%20light%20regular%3A300%3Anormal" css_animation="fadeIn" css=".vc_custom_1485277757211{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;border-left-color: #e7cfc0 !important;border-right-color: #e7cfc0 !important;border-top-color: #e7cfc0 !important;border-bottom-color: #e7cfc0 !important;}" link="url:http%3A%2F%2Ffashionably.fit%2Fdevelopment%2Fbeauty-fashion%2F|||"][vc_single_image image="518" img_size="full" alignment="center" onclick="custom_link" css_animation="fadeIn" link="http://fashionably.fit/development/beauty-fashion/"][/vc_column][/vc_row]

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