Here is my next 4 weeks before I turn 30 Meal Plan! The meal nutrition guide I am following is the 21 day fix, as its the easiest and most compatible to my busy life as a mom. The workout program I am doing is ChaLEAN Extreme/ 21 Day Fix Hybrid Program.
ChaLEAN is 5 days a week, all workouts are 30 minutes.There are 3 Extreme workouts on Mon/Wed/Friday.
ARE you ready to commit with me? I just opened up my next challenge groups that have limited spaces and FILL up fast! Take the time to look over a few things and see if this is what you are missing to really get those results you want before summer hits! I provide all the support you need!
MEAL PLAN AND WORKOUT SCHEDULE GUIDE Click the link to view the full 4 weeks https://docs.google.com/spreadsheets/d/18UwE5K5dgGoH3O19BnIGt97xImrP2MrBt3WW4v-pd3k/edit?usp=sharing
When you commit to living a healthy lifestyle its more about the emotional side and really understanding what you are fueling your body with. This guide will give you an idea of the proper protein, carbs and fats you need and how each part is essential for you to reach your goals! This is all referenced from the Chalean Extreme Guide.
IF you want to make a change in your life, you have to start with daily disciplines and I can help you get there! Three years ago I committed to just simple, easy to follow workouts and a meal plan. Did I cheat a little? YES. Was I totally perfect? NO. Anyone can do this, you just have to decide you are ready to Commit. From there our challenge groups will help you succeed! If you are interested in my March 30th and April 13th Challenge group, please apply below they fill up fast!
NEW AND FIRST EVER MOMS ON A MISSION CHALLENGE!!!
For moms, YOU are so worth it!! Not only do we have ourselves but we have other important little people in our lives that need us to be the best version of ourselves! I have a MOMS ONLY challenge groups starting on March 30th. If you are interested there are limited spaces
Apply Here: CLICK HERE TO APPLY
Our Next 21 Day Fix Challenge is APRIL 6th! Commit to a better and healthier version of you BEFORE summer hits! This is a great challenge fro anyone who struggles with finding time to workout, get back on track, lose that last 10-15lbs they really want. The challenge group will give you the extra push you need to really succeed! We are starting 21 Day Fix, which is a 21 day program (30 min workouts). It includes a meal plan that’s easy to follow with simple portion control containers that tell you exactly what to eat and how much. It takes away the guessing name! Plus we will be surrounded by a group of positive people to keep us motivated!
To Apply: Click Here
Here are 5 other options Dinner Meals!
Tuna Salad on a Bed
1 6-OZ. CAN OF TUNA PACKED IN WATER
2 TBSP. REDUCED-FAT NATURAL MAYONNAISE 1⁄4 CUP DICED CELERY
DASH OF LEMON JUICE
3 CUPS OF MIXED DARK GREENS
1⁄2 OF A BEEFSTEAK TOMATO, SLICED
SALT AND PEPPER TO TASTE
PREPARATION: Make tuna salad by combining the tuna, mayonnaise, celery, and lemon juice; season with salt and pepper to taste. Pile greens onto a plate and top with tomato slices and tuna salad.
Poached Salmon Niç oise
Calories: 398 Protein: 33 g Carbs: 35 g Fiber: 6 g Fat Total: 14 g
4-OZ. SALMON FILET
1 TBSP. BLACK PEPPERCORNS
3 CUPS DARK-GREEN LETTUCE LEAVES 1 BOILED RED NEW POTATO,
CUT INTO QUARTERS
1 CUP OF STEAMED GREEN BEANS
1 PLUM TOMATO, QUARTERED
4 BLACK OLIVES
1 TBSP. LIGHT VINAIGRETTE DRESSING* *Make sure dressing has no or low sugar content.
PREPARATION: In a large pot, add the peppercorns to 5 cups of water and bring to a rapid boil, then add the salmon and turn off the heat. Allow salmon to “poach” for 5 to 7 minutes, until cooked through. Remove salmon from water and allow it to cool. Meanwhile, pile greens onto a dinner plate and top with potato, green beans, tomato, and olives. Lay salmon on top of the salad and dress with salad dressing.
2 PROTEIN-BASED VEGGIE BURGERS (ABOUT 90 CALORIES EACH) 1 WHOLE WHEAT LIGHT-STYLE ENGLISH MUFFIN, TOASTED
2 SLICES OF A BEEFSTEAK TOMATO
2 1-IN. SLICES OF AVOCADO
1 CUP ROMAINE LETTUCE
1⁄2 OF A SLICED CUCUMBER
2 HEARTS OF PALM, SLICED INTO ROUNDS FRESH LEMON JUICE
Calories: 395 Protein: 20 g Carbs: 58 g Fiber: 15 g Fat Total: 12 g
PREPARATION: Cook veggie burgers according to package directions and pile onto half of the English muffin; then top with tomato and avocado and the other half of the English muffin. Make a side salad by combining lettuce, cucumber, hearts of palm, and fresh lemon juice.
Chef Salad with Russian Dressing
2 TO 3 CUPS DARK LETTUCE LEAVES 3-OZ. SLICED TURKEY BREAST,
CUT INTO STRIPS
1 OZ. REDUCED-FAT SWISS CHEESE,
CUT INTO STRIPS
5 BLACK OLIVES, HALVED
1 PLUM TOMATO, CHOPPED
1 TBSP. LIGHT MAYONNAISE
1 TBSP. KETCHUP
3 WHOLE WHEAT MELBA TOASTS
Calories: 371 Protein: 30.5 g Carbs: 29 g Fiber: 5 g Fat Total: 17 g
PREPARATION: On a large dinner plate, pile the lettuce and top with turkey, cheese, olives, and tomato. In a separate bowl, make the Russian dressing by combining the ketchup and mayonnaise. Dress the salad and serve with Melba toasts.
Southwest Turkey Burger
4 OZ. OF LEAN, WHITE-MEAT TURKEY, GROUND 4 TBSP. OF COMMERCIALLY PREPARED SALSA 1⁄4 CUP FROZEN CORN KERNEL, DEFROSTED
2 1-IN. SLICES OF AVOCADO
1 SLICE OF TOMATO
1 WHOLE WHEAT LIGHT-STYLE ENGLISH MUFFIN,
OR A WHOLE-GRAIN HAMBURGER BUN OR PITA MIXED GREENS, SUCH AS ARUGULA,
ROMAINE, AND SPINACH 1 TSP. LEMON JUICE
Calories: 406 Protein: 29 g Carbs: 30 g Fiber: 6.5 g Fat Total: 19 g
PREPARATION: Combine turkey meat, salsa, and corn kernels— form into a patty and grill or broil for about 5 minutes on each side, until cooked through. Make a sandwich with the turkey burger, tomato, and avocado on the English muffin. Top the mixed greens with fresh lemon juice.
Cajun Fish Tacos
5-OZ. FISH FILET, WHITE FLAKY FISH
4 LEAVES BUTTERLEAF LETTUCE
1⁄2 CUP CABBAGE, SHREDDED
1⁄4 CUP REDUCED-FAT CHEDDAR CHEESE, SHREDDED 1 PLUM TOMATO, DICED
1/3 CUP CANNED BLACK BEANS, RINSED OF BRINE 1⁄4 CUP STORE-BOUGHT SALSA
Calories: 388 Protein: 50 g Carbs: 24 g Fiber: 8 g Fat Total: 11 g
PREPARATION: Preheat oven to 300 degrees. Coat fish with Cajun seasoning, place onto a baking pan, and bake for 12 to 18 minutes or until done. Drain excess juice and transfer to clean plate before cooling. Wrap fish in lettuce leaves with cabbage, cheese, and tomatoes. Serve with side of black beans and salsa.