Sunday, April 24, 2011
Menu/Schedule for Week One of the 28 Day Bikini/Eat Clean Challenge
Carolyn’s Week One Menus & Schedule
Monday: POWER: Lower Body Workout: Meals from Eat Clean Diet Recharged Cooler 2 Day 4
Breakfast: 1 ezekiel English muffin, spread with yogurt cheese and topped with spinach, tomato and scrambled egg whites. water
Snack: Trail mix (almonds, cashew, dried unsweetened cranberries, raisins): 1 apple. Water
Lunch: Spinach topped w/grilled chicken, pitted chopped dates, slivered almonds, dash of olive oil and balsamic vinegar, water.
Snack: 1 sliced orange; 1 handful cashews, water.
Dinner: Bison burger (since I do not have tenderloin; roasted carrots, brussel sprouts and leeks) water.
Tuesday: FLOW: Hiit + Abs (high intensity interval training) Menu from Recharged Cooler 1 Day 2
Breakfast: Bob’s Red Mill 10 Grain Hot Breakfast Cereal (menu says millet), topped with flaxseed and bee pollen (I will add cinnamon). Scrambled egg whites. Water.
Snack: ½ apple; water-packed canned tuna. Water.
Lunch: ½ sweet potatoe; spinach topped with grilled chicken breast, radishes, cucumbers, dash of balsamic vinegar. Water.
Snack: water packed tuna, cherry tomatoes. Water.
Dinner: Roasted turkey breast, ½ sweet potato, steamed asparagus (I will probably grill mine)
Wednesday: FLOW: Chest, back and shoulders : Menu from Recharged Cooler 1 Day Repeat Tuesdays menu. I like repetition, it makes preparation easy. I have been known to live on the same three menus for up to three months.
Thursday: FLOW: This is a long cardio session for me 40 – 60 min: Menu for Recharged Cooler 1 Day 4 to add a little variety!
Breakfast: Bob’s Red Mill Creamy Buckwheat Cereal (says cream of wheat), bee pollen and flaxseed; hardboiled egg whites, water.
Snack: ½ pear, protein shake made with water and 1 scoop protein powder.
Lunch: Bison burger, ½ sweet potato, broccoli, water.
Snack: Grilled chicken breast; sliced cucumber, radishes, ½ pear. Water.
Dinner: Baked tilapia, steamed spinach, steamed broccoli, ½ sweet potato, water.
Friday: RYTHYM: Second Lower Body Workout. Menu from Eat Clean Diet Stripped Week 1 Day 1
Breakfast: Be a Master of Your Frittata recipe (3 egg whites, 1 whole egg, ½ cup each of veggies, starch and protein of my choice. Mine is usually ½ cup peppers, mushrooms, onions chopped finely, ½ cup of cooked farro or brown rice, and grilled chicken breast or shrimp.
Snack: almonds, apple. Water.
Lunch: Baked Chicken breast sliced onto raw spinach with chopped onion, tomato, black beans and a squeeze of lemon.
Snack: 2 hard-boiled eggs; celery; water.
Dinner: Roasted turkey breast; steamed broccoli; brown rice; water
Before Bed (if hungry): 4 Scramble egg whites with tomato, herbal tea.
*I will have chocolate casein shake most every night. I tried going without it a couple nights in a row this past week and I had a horrible time with muscles in my legs, hips and feet cramping up and having spasms. I need the potassium without all the extra carbs and calories it would take to get more into my diet.
Saturday: FLOW: Cardio, biceps & triceps: Menu from Eat Clean Diet Recharged Cooler 1 Day 7
Breakfast: Bob’s Red Mill Cream Buckwheat Cereal (cream of wheat on menu), topped with bee pollen and flaxseed . . .I always add cinnamon; hardboiled egg whites. Water.
Snack: ½ apple, proten shake make with water and 1 scoop protein powder. Water.
Lunch: Grilled tuna loin (I will either have tuna fish or salmon) ½ sweet potato; raw sliced radishes. Water.
Snack: hardboiled egg whites, sliced tomatoes; ½ pear. Water
Dinner: Grilled chicken, ½ sweet potato; steamed sliced zucchini; steamed asparagus. Water.
Sunday: FLOW: Day of Rest or light walk with dog. Menu from Eat Clean Diet Recharged Day 5
Breakfast: Bob’s Red Mill 10 Grain Hot Cereal (millet), flaxseed and bee pollen; scrambled egg whites. Water.
Snack: ½ apple, water-packed canned tuna, water.
Lunch: Baked tilapia, ½ sweet potato; bok choy and steamed tomatoes. Water
Snack: Water packed canned tuna, celery sticks, water, ½ apple.
Dinner: Lean Roast (elk?) ½ sweet potato; steamed asparagus, steamed green beans. Water.
This is my base plan for the week. I tried to work it so I didn’t have red meats more than twice in the week. I think I ended up with bison twice and Sundays menu has roast. I like the menu with roast on it for Sunday’s dinners. I put the meat in the crockpot in the morning with potatoes and carrots for my family. At dinner time I make a veggie pouch with my sweet potato, asparagus and green beans, drizzle just a little olive oil on them and put them on the grill to cook.
I hope this gives you a peek at what your week might look like. Again, when you look at the menu, if you don’t have chicken, substitute a lean meat that you do have. I for one will be eating a lot of white fish, tuna and salmon this week because it is what I have on hand. When you see millet, cream of wheat, etc. Use the type of oats or other grain cereal that you have on hand.