Meal 1: (6:30 AM - BREAKFAST)
4 egg white omelet with leek, spinach, broccoli, green onion, 2T black beans and 1 cup spaghetti squash
Post workout: (9:30 AM)
Chocolate Banana and Melon Smoothie
Ingredients:
1/2 cup fat-free cottage cheese
1/2 cup light Almond milk
1 scoops Vanilla protein powder (ie TopForm)
1/2 banana
1/2 cup chopped melon
1 tablespoons sugar-free Torani Chocolate syrup
Directions:
Mix in blender to desired consistency. Add sugar substitute only if needed.
Meal 2: (12:30 AM - LUNCH)
Pumpkin protein pancakes - Fat to Fit
Ingredients:
1/2 scoop Vanilla Protein Powder
½ Cup Oats
3 Egg Whites
1/3 Cup Pumpkin
2 tablespoons Ground Flaxseed
Stevia to taste
Pumpkin Pie spice to taste
Instructions:
Blend all together and cook on the stove like a pancake! A delicious fall treat!
Meal 3: (3:30 PM - DINNER)
Quick chicken tacos- fat to fit
1 cup steamed broccoli
Serves 4
Ingredients:
1 medium tomato, seeded and diced
1 cup no-salt-added canned corn, drained
1 jalapeño pepper, seeded and diced
2 Tbsp. chopped fresh cilantro
1 Tbsp. lime juice
1/4 cup chopped green bell peppers
½ tsp. salt
2 3-oz. packages fajita chicken strips (such as Tyson)
8 8-inch flour tortillas
Directions:
1. Combine first six ingredients in a small bowl.
2. Heat chicken in microwave according to package directions.
3. Divide chicken and tomato mixture among tortillas and serve immediately.
Meal 4: (6:30 PM)
2 magic muffins
Meal 4: (9:30 PM)
5 egg whites with chopped zucchini, cucumber, and onions w/balsamic
Best Ripped Abs Workout:
Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. This means that you will repeat the sequence of the following 4 exercises 3 times.
1) Sumo Jump Squat and Leg Lift (each jump and leg lift counts as 1 rep)
2) 1-2 Reptile Push Up (each time you do a push up counts as 1 rep)
3) Squat Side Hop and Side Lunge (count 1 rep after each lunge)
4) Seated V-Scissors (each time you cross your legs counts as 1 rep)
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