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4 week meal plan pdf

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4 week meal plan pdf

  1. 1. Kelly’s Four Week Meal Plan I am so proud of you for making an investment in yourself. I promise, with Shakeology, clean eating, and regular exercise 5-6 days a week, you are going to see the results you’ve always wanted. Pretend you just spent $1,000 on this product, act like you have made a HUGE investment and it will help you to get in the mindset to STICK to this plan. You will start to feel so much better and have more energy by the end of these four weeks. I can’t wait! Shakeology will be replacing one meal a day (it’s your choice which meal you replace it with). I personally prefer to replace lunch or dinner with it. Just see what works best for YOU. Plan accordingly, make a grocery list and stick to it. You can eat healthy on a budget. You get two snacks per day. Eat every three to four hours. DO NOT skip meals, this slows down your metabolism. My e-mail is tubby2toned@me.com my cell is 419-215-1222. Call/text/e-mail with any questions you have. I am your health & fitness coach. I AM HERE FOR YOU! Breakfast:
 Pick One of these breakfasts every day unless you are eating Shakeology for this meal on any given day. Overnight Oats:
 ½ cup quick oats
 ½ cup milk (skim or almond)
 dash of cinnamon
 dash of slivered almonds and fresh fruit of choice
 1 TBS Natural Peanut Butter ** I use 2 TBS PB2 (powdered peanut butter with 85% less fat)
 Mix together and put in fridge overnight. Eat the next morning cold or hot, I like mine cold! 
 
 Easy Egg Sandwich:
 Spray microwave bowl with EVOO
 Add 1 egg and mix together with fork
 Microwave for 50-60 seconds depending on microwave power. Place on Ezekiel Toast (or whole grain English muffin). Add spinach, 1 slice reduced fat cheese (optional), and 2 slices turkey breast. I add hot sauce to mine, you can also use mustard which is 0 calories. 60 seconds and done!
 
 Southwestern Egg Cups:
 Preheat oven to 350 degrees, grease a muffin pan with EVOO. In one bowl, whisk two eggs, 6 egg whites, and 1 TBSP Mrs. Dash Southwestern Chipotle Seasoning. In another bowl, mix ¼ cup black beans (rinsed), ¼ cup corn, ¼ cup chopped onion, ¼ cup chopped green peppers, and ¼ cup chopped scallions. Fill each muffin opening ¼ of the way with egg mixture and then add in veggie mix to fill ¾ of the way. Bake for 20 minutes. Makes about 9. 
 Eat 2 of these and pair with a fruit for breakfast. Peanut Butter Chocolate Shakeology 1 serving chocolate Shakeology
 1 cup almond milk
 ½ cup water
 ½ medium banana (I like to chop and freeze)
 1 TBS Natural Peanut Butter (or almond butter)
 5 ice cubes
 Blend & Enjoy!! (can be used for any meal!) This is my FAVORITE Shakeology recipe! ☺ ! ! Lunch:
 Pick One of these lunches every day unless you are eating Shakeology for this meal on any given day.
  2. 2. Veggie Quinoa Stirfry Ingredients: Chopped mushrooms 2 cups quinoa chopped bell peppers 1 onion - chopped in food processor 3 garlic cloves- minced 1 cup spinach- chopped in food processor I used left over seasoned black beans from the black bean quesadilla recipe Sea salt & black pepper to taste I used steak seasoning to add a different flavor to the dish, but use seasoning of choice Directions: Add all ingredients to pan with 1/4 cup water and cook until quinoa and veggies are finished. Quinoa actually starts to sprout out when it is finished so you will see that. Cook until veggies have desired consistency. Add more water if needed. Divide into 7 -8 tupperware containers – let cool before putting in fridge/freezer. Just pop them into the microwave when you’re ready to eat them! You can always make 8-9 servings and pair with ½ baked sweet potato or sweet potato fries as well! ! Champion Salad:
 Spinach or spring mix base. Add your choice of fresh chopped peppers, red cabbage, tomatoes, and avocados
 The more veggies, the better you will still full longer. I add either: baked chicken or fish, or canned tuna in water. 
 I squeeze ½ lime in my salad and add a ½ Tablespoon of EVOO to it (you can premix it to put in your lunch, I buy a really little Tupperware container for dressings). I also like to roast a bunch of veggies to add to salads throughout the week such as brussel sprouts or asparagus (recipe listed below) I also add ½ cup cooked quinoa to salads. Baked Fish/Roasted Veggies/Sweet Potatoes (Do this in bulk so you can freeze meals for the rest of the week)
 7-8 pieces of Tilapia or fish of choice
 I buy the big bag that has individually wrapped filets and thaw them out in a bowl of cold water for about 10 minutes. Put fish on piece of aluminum foil, add lemon juice, sea salt, pepper, and garlic (cloves or powder) Seal up aluminum foil and cook at 400 for 20 minutes
 
 Asparagus or Brussel Sprouts: (pick one to add into container but can cook them both for other meals)
 Line baking sheet with aluminum foil
 Brussel Sprouts: 
 Cut off any brown part on Brussels and toss in bowl with a little bit of EVOO, salt, pepper, & garlic. Put on cookie sheet – bake 10 minutes and flip or just toss around by shuffling cookie sheet, bake 10 more minutes
 Asparagus:
 Put on lined cookie sheet. Lightly spray with EVOO or coconut oil. Add sea salt/pepper/garlic and slivered almonds (optional) bake at 375 for 15 minutes
 
 
 Roasted Sweet Potatoes:
 Wash and dry 4 medium sweet potatoes. Wrap them in aluminum foil separately and put directly on oven rack for 50-60 minutes. You should be able to poke fork in them easily when done. Cut in ½ and add cinnamon – add to Tupperware containers of fish & roasted vegetable of choice. If they are larger sweet potatoes, I store them in a separate container and can have them as a side with another meal at another time. Portion 7-8 meals depending on how many fish fillets you cooked. Store 3 meals in the fridge and freeze the rest. I let them cool before putting in fridge/freezer.
 Tuna Black Bean Taco Wrap:
 2 cans white tuna in can (water not oil based)
 1 can rinsed black beans
 3 tsp cumin
 Sea Salt/Pepper/Garlic to taste

  3. 3. I like mine spicy so I added jalapeño salsa – you can use hot sauce as well. Mix all together and put on 100 calorie or less whole grain wrap and wrap it all up and enjoy! Store the rest in the fridge to eat later. I eat this wrap with an apple.
 
 Chunky Tomato & Spinach Egg White Quiche:
 12 egg whites
 2 Roma Tomatoes
 1 bag fresh spinach (about 1 cup cooked)
 Mrs. Dash seasoning (no salt added)
 Cut tomato in ½ and slice, sauté spinach, mix in greased round casserole dish with egg whites. Bake on 375 for 30-40 minutes or until eggs are cooked all the way through. Separate into 4 slices and portion into four Tupperware for the week. If this does not fill you up, eat an apple or pear. Dinner:
 Pick One of these dinners every day unless you are eating Shakeology for this meal on any given day.
 
 Grilled Chicken Breast and Zucchini Tater Tots:
 1 medium zucchini
 1/2 chopped onion
 3/4 cup breadcrumbs
 1 large egg
 1/4 cup cheese (reduced fat)
 Grate Zucchini in a large bowl . Chop onion and add in. Mix egg and spread over top and mix through. Fold in breadcrumbs. Stir until evenly distributed. Place into small cupcake pan. Bake 350 for 15 minutes or until golden brown. Chicken Breast: Cut in half if a thick breast, season with Mrs. Dash seasoning of choice (I use her spices because It does not add extra salt) I try to eliminate salt as much as possible. Also season with pepper. Cook over medium heat on skillet until finished. Throw on top of bed of spinach and eat 3 Zucchini tots with 1 serving chicken. Get creative – can do grilled shrimp, baked fish, or ground turkey instead. Tuna Quinoa Patties:
 Note: These do not taste tuna-y for those who are not huge tuna fans.
 2 cans white tuna (drained)
 ¾ cup cooked quinoa (cook according to package)
 2 TBS Dijon mustard
 2 tsp sea salt
 2 egg whites
 1/8 cup oat flour (oats ground in food processor)
 1-2 TBS lemon juice
 Cook quinoa, let cool, mix with all other above ingredients. For 8 mini patties. Bake on 375 for 20 minutes or until golden brown. Dip in plain nonfat greek yogurt and Siracha mixed. Siracha is Thai Chili Hot Sauce. Makes 8 patties – 2 servings. 1 serving = 4 patties. Pair with small side salad with lime juice for dressing.
 
 Black Bean Quinoa Burger and Green Beans:
 In a bowl, mix together 1 can mashed black beans (drained and rinsed), ¼ cup cooked quinoa, 2 eggs, ½ cup bread crumbs, 1 TBS onion powder, 1 TBS garlic powder, 1 TBS steak seasoning, 1 2/2 tsp ground cumin, 2 TBS chopped cilantro. Mix all really well and form 4 small patties (about the size of your palm). Heat 1 TBS Olive oil in a pan at medium heat and cook burgers 3 minutes on each side. Topp off with Sirracha for some kick. I love spicy things, can you tell? ☺ Cook with a large helping of steamed green beans seasoned with garlic and onion powder. I also add slivered almonds to the green beans.
 
 
 Peanut Butter Banana Wrap:
 Fill Whole grain wrap with 1 ½ TBS Natural Peanut Butter, 1 banana sliced, 1 TBS Flax seeds, ½ TBS Chia seeds, and pinch of Goji berries (optional)- roll it all up and pair with fruit
 Peanut Butter Banana Panini:
 1 TBS Natural Peanut Butter and 1 banana chopped into whole grain wrap. Fold in half like an omelette
  4. 4. and cook on George Foremen grill or skillet a few minutes each side. It is like a dessert because the banana and peanut butter melt together. Pair with fruit. Ground Turkey & Avocado with Side of Quinoa:
 Brown turkey and drain. Add Sea salt, ground black pepper, garlic, & ½ sliced avocado. Pair with ½ cup cooked quinoa- when you cook quinoa add garlic/onion and seasoning of choice. I also like to add fresh cilantro or parsley. I squeeze lemon juice over top and serve with Siracha. YUM! Snacks:
 Pick One of these snacks and have 2 per day. Again, eat 5 meals a day, eating every 3-4 hours. -Greek Yogurt with ½ TBS Chia seeds and piece of fruit on the side
 -½ Sweet Potato Roasted with cinnamon, pair with raisins and feta cheese crumbled on top- YUM!
 -Any fruit of your choice + 1 TBS Peanut Butter to dip
 -½ cup cottage cheese mixed with fruit
 
 Yogurt Covered Blueberries with ¼ cup unsalted almonds
 -Vanilla Greek Yogurt
 -Blueberries
 Wash berries. Roll in Greek yogurt. Place on baking sheet in the freezer 1 hour. Pop off, bag, and serve with ¼ cup unsalted almonds.
 ! ! ! 
 If you have a sweet craving, here is an awesome little desserts to have after dinner:
 
 Shakeology No-Bake Cookies:
 1 Cup PB
 1 cup Oats
 1 cup Chocolate Shakeology
 1/3 cup light agave
 Mix with your hands, roll in your choice of topping (graham cracker and unsweetened coconut) – Enjoy! (SPARINGLY)
 
 Ice Cream Sandwiches:
 This is a weight watchers recipe I love, It is not clean, but it is low calorie and satisfying.
 Take Reduced Fat graham crackers and Fat Free Cool Whip
 Take one crack and cut in ½. Add 1 TBS Cool whip and place other ½ cracker on top and put in freezer. One sandwich is 45-50 calories. Allow yourself one of these on days where you really need something sweet. ! AWESOME Instagram accounts that some of these recipes are from: Lucky_gemma Busygirleatsclean sammybfit and MINE: tubbytotoned AND holistic_harmony

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