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Fit Friday- 5 Day Meal Plan

Making the decision to get healthy has to start in the kitchen. I’m sure we have all heard this plenty of times before, if you don’t eat healthy, no matter how much you workout, you won’t be healthy! It is not easy at first, it will probably feel like there are a lot of things that you can’t have, but it gets easier and you will start to feel so much healthier!

This eating plan is what a normal weekday menu would look like for me. There is also plenty of room for substitution and changes in certain meals, as long as you remember to eat as CLEAN AS POSSIBLE. When I say substitutions, I don’t mean substituting a tuna sandwich with a meatball sub or chicken breast for deep-fried chicken wings…. no, no, and no.

I have also listed snacks twice a day which some people do not need! It all depends on your metabolism and the way that your body is digesting food. I eat every 2-3 hours so that my body is never starving itself for food at any point in the day.

In every single meal, under all times of the day, you will see that I have water listed. This is just a reminder to make sure we are all drinking enough! Remember- half of your body weight in ounces of water! You do not have to drink them with your meals or snacks. But it is best to drink water before eating, because you feel fuller, faster. If you are thirsty for something other than water during the day, try to stay away from drinking your calories. Drink green tea or add fruit to your water to stay hydrated!

When you are eating dinner especially, it is important to remember that the protein should be about the size of your palm, the greens and vegetables should be about the size of both hands together (half of your plate), and the grains should only about the size of your fist (try for smaller).

Healthy Eating Plan

(I have included links to sample recipes for some of the meals listed, my own as well as others)

Day 1:

Breakfast-

Snack- This snack is optional. Its more of if you are feeling like you need to eat, grab something healthy that will give you some energy and that is somewhat filling! This is usually my after workout snack so I go for something high protein and quick.

  • No-bake Protein Balls– My version of these is to take out the dates and add in a little bit of honey. I freeze them after rolling and they’re ready to go!
  • 16 oz Water

Lunch-

  • Tuna sandwich on Whole Wheat Bread with mustard, pepper, and lettuce. (Try not to use the mayo)
  • 16 oz Water

Snack-

  • Plain Greek Yogurt with fresh or frozen berries
  • 16 oz Water

Dinner-

  • Lettuce Wrapped Crockpot Chicken Tacos- mix salsa and 1 packet of low sodium taco seasoning (or make your own), pour on top of chicken in crock pot. Serve with lettuce wraps, plain greek yogurt in place of sour cream, avocado and more salsa or hot sauce if desired.
  • Optional: Serve with Cilantro Lime Brown Rice (sample recipe)
  • 16 oz Water

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Day 2:

Breakfast-

  • Oatmeal with blueberries, cinnamon, chia seeds and a little bit of honey for sweetness
  • Coffee with sugar-free creamer
  • 16 oz Water

Snack-

  • 1 Hard Boiled Egg
  • 1/2 cup Cottage Cheese and Pineapple
  • 16 oz Water

Lunch-

Snack-

  • Turkey Breast Roll up with Cucumber, 1 slice cheese and hummus or mustard
  • 16 oz Water

Dinner-

Day 3:

Breakfast-

  • Fresh Fruit
  • 1 slice of Whole Wheat Toast with 1 TBLS of Natural Peanut Butter
  • Coffee blended with ice, almond milk and chocolate whey protein
  • 16 oz Water

Snack-

  • Chilled Cucumber Salad, I do not use the sugar that this recipe calls for. I substitute it for a small, small amount of honey or Stevia
  • 16 oz Water

Lunch-

Dinner-

  • Baked Chicken Breast, seasoned lightly however you like
  • Steamed Broccoli
  • Quinoa
  • 16 oz Water
  • Pair this with a Pinot Grigio

Day 4:

Breakfast-

Snack-

  • 8-10 large almonds (unsalted)
  • 16 oz Water

Lunch-

  • Whole Wheat Low-Carb Wrap with turkey breast, romaine lettuce, spinach (toppings are just my personal preference)
  • Grapes
  • 16 oz Water

Snack-

  • Celery or Carrots with 2 spoonfuls of Hummus
  • 16 oz Water
  • Iced Green Tea

Dinner-

  • Skinny Chicken Enchiladas, I make a a version of the ones linked but add in plain Greek Yogurt and a can of green chilies to the inner mixture. It is a hit with my family!
  • 16 oz Water
  • Try this paired with the Merlot I reviewed!

Day 5:

Breakfast-photo

  • Coffee with sugar-free creamer
  • 4 Egg Whites Omelette with bell peppers, spinach, olive oil and a small sprinkle of cheese if desired. Pepper/Salt to taste (be careful on the sodium intake!)I like to add a little bit of hot sauce to mine because I love a kick in my food!
  • 16 oz Water

Snack-

  • Apple with 1 TBLS All-Natural Peanut Butter
  • 16 oz Water

Lunch-

  • 2 cans of tuna mixed lightly with olive oil in a salad form, or mustard and dill pickles on its own, your choice!
  • 16 oz Water

Snack-

  • One Hard Boiled Egg
  • 1/2 Avocado
  • Iced Green Tea

Dinner-

  • Low-Carb Spaghetti: Use whole wheat noodles or make “noodles” with zucchini. Look at the ingredients before you buy sauce and try for low or sugar-free.
  • Salad with Spinach, balsamic vinegar, olive oil, feta cheese and strawberries
  • 16 oz Water
  • Pair with Pinot Noir

**Dessert Splurge** Last week I talked about Coconut Oil and all of its wonderful uses. I substituted it into my baking to cut out butter and the results were super tasty! I just used the regular Nestle Chocolate Chip Cookie Recipe and made a few of my own substitutions. I like to call these “Less Guilt Chocolate Chip Cookies”Coconut Oil Chocolate Chip Cookies

  • Substitute the coconut oil with a 1:1 ratio with the butter.
  • Use unsweetened dark or milk chocolate bits instead.
  • Use only egg whites instead of eggs, 1/4 cup egg white for 1 egg.
  • Do not use white sugar. Instead, use raw honey. Normally, the rule is to use 1/4 the amount of honey for sugar. But the recipe calls for 3/4 cup and I use 1/2 a cup of honey. So a little more. You can actually substitute it for both types of sugar, but I haven’t tried that out yet!

I hope you all use this plan or use it to jump-start your own plan! Please let me know how it worked for you if you do!

*Heres to eating clean and staying lean*


Joanna

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