dfg

2 Whole Wheat Waffles (dry), ½ cup

Blueberries(+2 eggs if hung

over)

Green Smoothie or 1 piece Whole

Wheat Toast w/ Half Avocado and Citrus

Fruit

Green Smoothie or 1 piece Whole

Wheat Toast w/ Half Avocado and Citrus

Fruit

Green Smoothie or 1 piece Whole

Wheat Toast w/ Half Avocado and Citrus

Fruit

Green Smoothie or 1 piece Whole

Wheat Toast w/ Half Avocado and Citrus

Fruit

Green Smoothie or 1 piece Whole

Wheat Toast w/ Half Avocado and Citrus

Fruit

Green Smoothie or 1 piece Whole

Wheat Toast w/ Half Avocado and Citrus

Fruit

Fruit, Veggie, or Protein under 500

cals. (no bread, cheese, or sweets)

OR LUNCH SUBSTITUTE

½ Quinoa Stuffed Pepper, ¼ cup

almonds, banana

Salad! And either a low-fat yogurt or 1/4 cup roasted chickpeas OR

LUNCH SUBSTITUTE

1 cup non-fat Cottage Cheese w/ cherry tomatoes

and 1 can Tuna (or chickpea/Black

Bean salad)

Fiesta Ground Turkey or Vegan

Taco Salad

½ cup hummus with peppers, carrots, celery and fruit

salad

Sandwich with Protein, Veggies, Low-fat cheese if you have to! OR

LUNCH SUBSTITUTE

Quinoa Stuffed Peppers (1.5

Peppers)Cals: 1322 w/o eggs and full 500 lunch

cals.

Soup OR DINNER SUBSTITUTE

Cals: 1302 with 400 cal. dinner

1 large Sweet Potato (or baked

potato--NO cheese/Sour cream)

and veggiesCals: 1269 w/ 350 cal.

Salad and 200 cal. veggies

Veggie Burgers or Turkey Burger with

Veggies (8 oz. ground turkey)Cals: 1,100 w/

turkey burgers and tuna

Chicken Stir Fry or Veggie Stir Fry

Cals: 1298 w/ 600 cals of Stir Fry

Soup OR DINNER SUBSTITUTE

Cals: 1379 w/ 600 cal. dinner

Fiesta Ground Turkey or Vegan

Taco SaladCals: 1200 w/ 500

cal. lunch

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Tips for SubstitutionsIf you want to get creative and substitute meals, PLEASE DO! However, here

are some tips to follow:

-Only one bread product per day, and make it whole grain-Limit of 1500 calories per day (Ideal between 1200-1300)

-ONE cheat meal per week-Going out to eat? ALWAYS get salad, grilled chicken w/o French fries, Fish,

non-creamy soup or turkey/vegetable chili-NO cheese!

-Eating meat? Make it turkey, chicken, or roast beef-Check serving sizes and record EVERYTHING

Weekly Goals/ Rules

1. 80% of foods/ week must be tracked

a. Person with most food tracked @ end of month

wins!

2. Exercise at least 5x week

3. Alcohol must be limited

a. No drinking casually on weekdays (ie: glass of

wine with dinner) unless you save your calories

for it

b. No beer unless it’s light (100 cals. Per can) or

free at a party

c. No calories in mixers

**Plain vodka mixed with Schweppes or diet soda

is a good option!

***Do your best with this and hold yourself

accountable!

4. Drunk food must be pre-determined (bought at

store or planned that you will have one slice or

something) and plan it into your day if you know

you will want it

5. 8 cups/water per day or more—as much as possible!

6. NEVER skip meals, especially breakfast…EAT

SOMETHING

7. Food rules

a. No Cheese

b. No processed grains (1 bread product/day)

c. Do your best not to eat anything packaged

d. 1 cheat meal per week

Shopping List

Whole Wheat BreadAvocadosWhole Wheat Waffles (Nutrigrain)BlueberriesAlmondsBell PeppersBaby CarrotsAsparagus, Brussel Sprouts, Green Veggies that you likeKaleCeleryCucumbersCherry TomatoesSweet Potatoes or Regular PotatoesChicken BreastSoupWhole Wheat PastaApplesFrozen BerriesChickpeasBlack BeansCanned CornHummusRolled OatsOrangesEggsLunch Meat or Meatless chickenVeggie BurgersQuinoaGround TurkeyCottage CheeseHorseradish MustardPico de Gallo

200-Calorie Snacks

Six Chicks Fiesta Ground Turkey

4 oz. Ground Turkey1/3 cup Black BeansPico de Gallo1 cup Spinach

Cook ground turkey; when almost finished add spinach and black beans. Mix in Pico de gallo after cooking (also yummy on Salad)

319 cals.

Six Chicks Avocado Toast

1 Slice Whole Wheat Toast½ Avocado Spread on Toast1 Orange

379 Cals.

Quinoa Stuffed Peppers

1 medium onion, finely chopped 2 ribs celery, finely chopped (½ cup)1 Tbs. ground cumin2 cloves garlic, minced (2 tsp.)2 cups spinach1 large chopped tomato1 15-oz. can black beans, rinsed and drained¾ cup quinoa1½ cups grated reduced-fat pepper Jack cheese, divided4 large red bell peppers, halved lengthwise, ribs removed1. Cook onion and celery in saucepan, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and tomatoes. Cook 5 minutes2. Stir in black beans, quinoa, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. 3. Preheat oven to 350°F. P4. Fill each bell pepper half with heaping ¾-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes.1 Serving on My Fitness Pal is ½ Pepper:

204 Cals.

Six Chicks Breakfast Smoothie

1 cup Kale½ Cucumber, peeled1 medium Apple2 stalks celery½ Cup Frozen Berries¼ Cup Rolled Oats8 oz. Almond Milk

350 Cals. (390 with skim milk)

Turkey Pepperoni (17 slices=70 cals.) 3 Cups Popcorn (90 cals.) Banana (110 Cals) Small Baked Sweet Potato (120 cals.) 2 Cups grapes (good dessert when you

freeze em’!) (130 cals.) 1 Cup Watermelon Cubes with 1 oz. Feta

Cheese (150 cals.) 3 Rice Cakes (150 cals.) 4 slices of turkey breast rolled up with

spinach and mustard (150 cals.) 20 almonds (170 cals) 2 hard-boiled eggs (170 cals.) Apple with 1 Tbsp. Almond Butter (180

cals.) 28 baby carrots and 1 Tbsp of low-fat

Ranch (180 cals.) 2 Tbsp. Peanut Butter (190 cals.) 1 Plain Chobani Yogurt and 1 Tbsp. of

Nutella (this is the only time you can eat Nutella!) (190 cals.)

Lunch Substitutes1. Chicken Pita Sandwich (400 Cals.)

a.b. Baby Spinach, 4 oz. Boneless, Skinless Chicken, Red

Peppers, Balsamic Vinaigrette, Pita2. 2 Cups Roasted Corn, Black Bean and Mango Salad (408

cals.)

a.3. Chipotle Shrimp Salad (640

cals.)

a.

Simple Substitutes

Roasted Corn, Black Bean, and Mango Salad

1 tablespoon vegetable oil 2 garlic cloves, minced

3 cups fresh corn kernels (about 6 ears)

2 cups diced peeled ripe mango (about 2 pounds)

1 cup chopped red onion 1 cup chopped red bell

pepper 1/3 cup fresh lime juice 3 tablespoons chopped

fresh cilantro 1/2 teaspoon salt

1/2 teaspoon ground cumin 1 drained canned chipotle

chili in adobo sauce, chopped

2 (15-ounce) cans black beans, rinsed and drained 8 cups gourmet salad

greens

Chipotle Shrimp Salad (or Chicken) (640 cals. For ½ recipe)

1 lb. Shrimp ½ can chipotle peppers in

Adobo ½ Cup brown rice ½ can black beans & 1.2 cup

frozen corn 1 tsp cumin, chili powder 2 romaine hearts chopped ½ cup halved cherry tomatoes 1 diced avocado

1. Smush adobo peppers in bag with shrimp

2. Cook rice and squeeze lime in it3. Heat corn and beans4. Sear shrimp

(recommended for the first few weeks)You can Always use one from each

column for any meal!

Exercise Plan

You get out what you put into exercise…you will not get results if

400 Calorie Proteins

8 oz. ground turkey

2.5 links Italian Chicken or Turkey Sausage (read label)

10 oz. chicken breast

1.75 cups quinoa

8 oz. Tilapia

2 eggs and 2 egg whites

8 oz. Salmon

6 slices of turkey, roast beef, chicken breast (lunch meat)

Vegan Chicken or tofu vary—Read package for 400 cals.

200 Calorie Vegetables

20 spears asparagus

20 Brussel sprouts

2 bell peppers

1 whole zucchini or squash

1 eggplant

2 tomatoes

3 cups spaghetti squash

Any Veggies you like!!

WITH

you don’t push yourself; only wasted time!!!

Week 1 and 2 Move 5x a week for half hour

o Elliptical, bike, treadmill, etc. This is a time for us to figure out our schedules and

get into a routine…I really advise you to not do much more than this because your eating will be getting a big overhaul; if you try to do both at once you will fall off the wagon

Week 3 and 4Day 1 (elliptical chart 3-4x, Abs workout 3

sets)

*RPE doesn’t necessarily correspond exactly on elliptical; 5 means something easy for you, 7 is medium, 8 and 9 is

hard…you should also speed up on hillsABS

1 handed dumbbell squat swing (15 each side)

Plank tuck on exercise ball (15 reps)

Up down planks (15 reps)

Starfish Crunch (25 reps)

1-minute plank

Day 2- arm strength (3 sets of each)

20 minute cardio warm up

12-15 upright rows (machine)

15 tricep dips12-15 lat pulldowns

12-15 chest flys

12-15 sitting overhead dumbbell press

15 minute cardio cool down

Day 3- 100 workout (2x)

20 minute threshold cardio (as fast as you can)

100 squats

10 burpees

90 situps

10 burpees

80 bicycles

10 burpess

70 pushups

10 burpees

60 mountain climbers

10 burpees

50 leg raises

10 burpees

40 plank to pushup

10 burpees

30 reverse crunches

10 burpees

20 pike pushups

10 burpees

10 supermans

Day 4-Leg Strength (3x)

15 minutes on rower or arm bike

12-15 Single leg squats with weights

15 Sumo Squat Jumps

12-15 leg press machine

75 calf raises

12-15 leg curls (machine lying on belly)

Day 5-Healthy U Class

Boot Camp, Cycling, Turbokick

(hopefully we can all sign up together!)

Day 6 and 7

Technically rest days, but swimming or yoga or light cross-training would be a plus!