Challenge – Meals Women

The Meals:

It is VERY important that you try and eat the number of meals I suggest. Protein and Fats help keep the blood sugar even and stable; thereby reducing insulin spikes that lead to fat storage. In other words, if you eat carbs, you should eat proteins/fats within 15/20 minutes to prevent blood sugar spikes, which lead to fast fat storage. My meals are planned to include all 3 (carbs, fats and proteins together). This is a challenge, not a custom meal plan (which I highly recommend to my clients for the best results tailored to each person’s body composition/lifestyle), so I am going to give several options on how to achieve the best results. You can either follow my suggested meals for an average of about 1500-1700 calories a day for females and 1700-2000 for males, which should enable weight loss for most individuals, or if really want you can go to the Macro Calculator I provided above, see what calories should be for “fat loss” as well as calculating the macros (grams of carbs/fats/protein needed daily). If you use this scientific approach, it is much more likely you will have an individualized plan and your results will be better. If you calculate your macros, you can still use my meal plan suggestions and just calculate the portions needed to hit your grams of carbs, fats and proteins daily in the “myfitnesspal” app. Myfitnesspal is a food and exercise tracker to help stay on track with foods. I use it all the time. YOU DO NOT HAVE TO CALCULATE ANYTHING IF YOU DO NOT WANT TO. MY PRESCRIBED MEAL PLANS WILL ENABLE HEALTHY FAT LOSS AND MUSCLE TONING. If your calorie calculations are above (Female – 1850) or (Male – 2100) please double check with me after week 1. I suggest that you try week 1 without the Macro approach to see how the prescribed meal plan works for you – unless you are used to counting Macros. Also under the Video tab I have a Macro 101 Video, please watch it.

HOLIDAY CHEAT MEALS:

If you are planning on having a big cheat meal say on Thanks Giving or Christmas – during that entire week leading up to the holiday I want you to replace your 4th meal of the day with a meal 5 option. In other words I want you to have minimum carbs at both meals 4 & 5 for that week. This would help offset any large cheat meals you have. However, please remember to cheat “smart”, don’t simply go ham on anything and everything.

WEIGHT LOSS

If on this challenge, you are having trouble losing weight any week, I advise dropping your carbs 2 oz per day per week (For example, if after week 1 you do not lose weight, drop 2 oz of carbs from a meal of your choice for week 2.) Since this challenge is not custom, I designed a program that works for “most.” However, everyone’s metabolism is slightly different. Because of that, you have access to me with any trouble or plateaus you may reach. I would advise dropping your carbs by 1 oz from a meal of your choice a week until you reach weight loss, then you can sustain that intake. Most everyone has excellent results as seen in my client transformations I post on my ig.

(Below are list of Meal Options for you to choose.)

“FRENCH TOAST”
1 slice Ezekiel bread (cinnamon raison OR original), dipped in ¼ cup egg whites or egg beaters, cooked on pan without oil (may use coconut oil spray). Side: 1 whole egg & 3 egg whites (cooked however you like). Topping options: 1 tbsp sugar free preserves (sweetened with stevia or splenda), OR 5 sprays of “I can’t believe its not butter” & 2 tbsps of sugar free syrup.

“PROTEIN WAFFLE”
½ cup egg whites, 1 scoop protein powder, 1 tsp baking powder, ½ medium sliced banana or ½ cup berries, ½ tbsp nut butter drizzled (or PB2 and add water), *add water to desired consistency
*May add 1-2 tbsp nonfat Fage greek yogurt
*may add 2 tbsp sugar free syrup

“BREAKFAST WRAP”
Udi’s Tortilla wrap, 1 cup egg beaters scrambled, 2 tbs salsa, 1/4 avocado

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).

“NUT BUTTER/BANANA/CHIA SEED TOAST”
1 slice Ezekiel toast, ½ tbsp nut butter of your choice, ¼ banana sliced, Side of: ½ cup nonfat greek Fage yogurt
*May add 2 tsp of chia seeds
*May add 1-2 stevia packets

“AVOCADO EGG TOAST/SIDE EGG WHITE SCRAMBLE”
1 slice Ezekiel toast/muffin, 1 tbsp avocado spread, 1 whole egg, Side of: ½ cup egg whites
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
*May add veggies to scramble

“OPEN FACE BREAKFAST SANDWICH/Side of fruit”
Egg white patty: ½ cup egg whites, ½ cup arugula/spinach/greens, 1 tbsp olive oil/grapeseed oil/mct oil/coconut oil
*may add any seasonsings/salt/dash parmesan
On top of 1 Ezekiel bread toast/muffin
*side of: 1/2 cup mixed berries

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PROTEIN PANCAKES”
1 cup of liquid egg whites, 1 scoop protein powder, mix up and pour two pancakes, fry with coconut oil spray only. May add half a banana cut up on top. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“MEAT LOVERS BREAKFAST”
1 cup liquid egg whites scrambled (suggest adding spices on top, cook only in coconut oil spray). Add 2 oz lean ground chicken or turkey (like a scrambled egg with sausage in it effect) or 2 slices of turkey bacon. (May add 1 tbsp of MCT Oil to coffee)

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“FRUIT & PROTEIN”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & scrambled egg whites (1 cup egg whites or 4 egg whites), (May add 1 tbsp of MCT Oil to coffee)

For the NON-VEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE AND EAT 3 OF THESE MEALS BEFORE MEAL 5 A DAY. Usually eat every 3 hours if possible.

  • 4 oz of lean protein for males, (Chicken, 96% or LEANER ground beef/turkey, Roasted Turkey, Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 4 oz of carbs for males (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEAT EATERS: MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day though)

“ROAST TURKEY”
4 oz roast turkey breast, ¼ cup sweet potatoes, 8 steamed asparagus spears, ½ ounce of macadamia OR cashew nuts.

“CHICKEN COBB”
¼ avocado chopped, 2 cups of lettuce of your choice, 4 oz chicken breast, 2 hard-boiled egg whites (do not include the yolks), 2 TBSP of Fat Free Dressing of your choice.

“CHICKEN & RICE”
4 oz of chicken, 75 grams of couscous or brown rice (not fried unless cooked in coconut oil spray only), ¼ avocado OR ½ oz of nuts. May add reduced sodium soy sauce.

“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia etc) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini.

“BEEF LOVERS”
4 oz of 96% ground beef OR LEANER, with 2 cups of steamed broccoli and 2 oz red potatoes. (May add 1 tbsp of nonfat FAGE greek yogurt to mashed potatoes and/or “I Can’t believe it’s Not Butter” spray to potatoes.)

“CHICKEN TENDERS & FRIES”
4 oz of chicken breast tenders (1 tender = about 1 ounce), using 1 tbsp of almond meal per tender, dip tender in liquid egg whites, roll in almond meal, and pan fry in coconut oil spray in pan. Serve with 2 oz red potatoes, roasted or baked. May add side salad (greens for fiber and filler & fat free dressing).

“CHICKEN/AVOCADO WRAP”
4 oz grilled chicken/chopped, Trader joes spinach tortilla or Mission Low carb tortilla, ½ cup spinach leaves, ¼ avocado sliced or mashed, 1 tbsp Fage greek yogurt
*May add cilantro to greek yogurt
*May add salt and pepper

“CAJUN SHRIMP LETTUCE WRAPS”
4 oz grilled shrimp, 2-3 tbsps nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, ½ chopped red onions, ½ cup zucchini, 4 oz brown rice
*Meal 5 option without the rice

“CAJUN CHICKEN LETTUCE WRAPS”
3-4 oz ground chicken, 2-3 tbsps of nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, ½ chopped red onions, ½ cup zucchini, 4 oz brown rice
*Meal 5 option without the rice

“MEDITERRANEAN LOVERS”
4 oz grilled chicken (sauté in zero calorie pan spray), 1/8 cup red bell peppers (sautéed or grilled or kabob), 1/8 cup green bell peppers (sautéed or grilled or kabob), 1/8 cup sliced onion (sautéed or grilled or kabob), ½ cup cooked basmati rice, 1 tbsp hummus on side, 1 tbsp greek yogurt FAGE on side
*Meal 5 option without the rice

“SWEET POTATO/EGG WHITE/BLACK BEAN VEGETARIAN WRAP”
1 Mission low carb tortilla, ¼ cup of black beans boiled, 1 cup egg whites, ½ cup baked sweet potato, ¼ avocado diced
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa

“GARLIC ROASTED SALMON/BRUSSEL SPROUTS”
4 oz grilled salmon, ½ cup of white rice, ½ cup cooked brussel sprouts, 1 teaspoon minced garlic, 1 tbsp lemon juice
*May add other seasonings/salt
*Meal 5 option without the rice

“BBQ CHICKEN/CAULIFLOWER CRUST PIZZA”
Makes 4 personal pizzas (serving size: 1 pizza)
Cauliflower crust:
– 2 cups Green Giant cauliflower florets
– ¾ cup almond meal
– 1.5 whole eggs
– 3 egg whites (remove yolks)
– 3 tbsp nutritional yeast
Bake 4 personal pizza crusts at 450 deg for 15-20 min
Add toppings:
– ¼ cup per pizza (1 cup total)G Hughes Smokehouse sugar free hickory flavored BBG Sauce
– 1.5 cup chopped grilled chicken (divided over 4 pizzas)
– 1 cup chopped onions (1/4 cup per pizza)
– NO ADDED CHEESE OR OIL

“TACO SALAD BOWL”
4 oz of 99% lean ground turkey, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice

“SHEPHERD’S PIE”
4 oz of lean ground meat (drain all the liquid/fat), 1/2 cup (Green Giant) mashed cauliflower, 3oz red or sweet potato

“CHIPOTLE BOWL”
You may order this from Chipotle: Bed of lettuce, small cup of rice thats used for salsa to go, 1 portion of chicken or tofu, grilled veggies, salsa, 1/2 portion of guac. No cheese, No sour cream & no dressings.

“SUBWAY CHOPPED SALAD”
Only if you are in a pinch while traveling: Ask for the chopped salad, approved meats (turkey, tuna or grilled chicken), any veggies, salt or pepper, oil or vinegar, avocado. NO: mayo, cheese, dressings or bread.

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-5 ounces of lean protein (fish, chicken, turkey, salmon, canned tuna in water, canned chicken in water, or even a large egg white omelet). May eat lean red meat or sirloin steak once a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

“GROUND TURKEY/GROUND CHICKEN SPAGHETTI SQUASH PASTA”
Cut butternut squash in half, scoop out seeds, drizzle with light oil and salt, place both halves down on sheet and bake for 45-50 minutes until soft. Use fork to scrape out middle which will create the spaghetti-like noodles, 1 serving:
– ½ cup of spaghetti squash noodles
– ½ cup of Walden Farms Tomato & Basil pasta sauce
– add 4 ounces of lean ground turkey or chicken (drain meat after sautéing in coconut oil spray)

“GROUD TURKEY/GROUND CHICKEN STUFFED BELL PEPPER”
Creates 4 – Serving size 1 pepper
Preheat oven to 350 degrees
– 4 large green/red/bell peppers, seeded, cored, sliced in half lengthwise, Sautee veggies in coconut oil spray:
– cilantro
– 1 clove garlic
– garlic powder or Garlic Lovers Flavor God
– ½ cup chopped onion
– ½ cup chopped mushroom
– ½ cup chopped celery
Mix sautéed veggies with the following:
– 1-1 ¼ lb ground turkey (sauté in coconut oil spray and drain fat)
– salt & pepper
– may use any Flavor God to seasoning
– 1 cup Walden Farms Tomato & Basil sauce
Stuff your 4 peppers with the ground turkey/veggie stuffing & bake for 45 minutes.
1 bell pepper is a serving: around 300 calories, 18 g carbs, 12 g fats, 28 g protein.

 

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