Hot Jeans Challenge: Week 1 Menu

Meal Plan - mix and match or follow right along. You decide what time you want your snack.

Aim for 90/10...follow the plan 90% of the time. No need to quit if you splurge 10%!


Day 1
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup Fresh Fruit
Cinnamon (optional)

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Milk or Water

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Chicken (5 oz) & Veggie Stir Fry
    (Bell peppers, onions, carrots, broccoli)
1/2-3/4 Cup Rice

Day 2
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
Sliced red peppers, carrots, and/or cucumbers 
    1/4 Cup Hummus 

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
BBQ night:
     Grilled chicken or fish with lemon pepper
     Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato...
     1/2-3/4 Cup Quinoa (cooks similar to rice)     
     
Day 3:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
String Cheese

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Taco Salad:
     Ground turkey or beef with taco seasoning
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil or fresh salsa

Day 4:
Breakfast-
1 Slice Ezekiel bread
2 Tablespoons almond or peanut butter

Snack-
1 Cup Greek Yogurt
1/2 Scoop Protein
2 Tablespoons shredded coconut or 1/2 banana
Cinnamon

Lunch-
Grilled Chicken Salad

Dinner-
5 oz Salmon (frozen or fresh, aim for wild caught)
1 Baked Sweet Potato
1 Cup steamed broccoli

Day 5:
Breakfast-
1 Cup Cooked Oatmeal 
1 Cup chopped apples
Cinnamon

Snack-
Protein Shake:
    1 Scoop Protein ( I use this)
    1 Cup Milk or Water

Lunch-
Mexican Salad: Mixed greens, grilled chicken, avocado, tomato, black or pinto beans
Top with balsamic vinegar, olive oil, and squeeze of lemon or lime

Dinner-
Lean beef & broccoli stir fry
1/2-3/4 Cup Rice
Soy sauce in moderation

Day 6:
Breakfast-
2-3 eggs scrambled with fresh veggies (spinach, bell peppers, onions...)
1/2 Avocado 
1/4 Cup fresh salsa

Snack-
String Cheese

Lunch-
Spinach, Strawberry, Feta, Walnut, and Grilled Chicken Salad
Top with balsamic vinegar and olive oil

Dinner-
Burger Salad:
     Ground beef or turkey burger (cheese optional)
     Spinach or mixed greens
     Sauteed bell peppers, onions and mushrooms
     Top with balsamic vinegar & olive oil

Day 7:
Breakfast-
1 Cup Greek Yogurt or Cottage Cheese
1 Cup Fresh Fruit
2 Tablespoons chopped nuts

Snack-
Banana
2 Tablespoons almond butter

Lunch-
1 can of tuna
1/2 avocado
Mustard
Mayo (made with olive oil, minimal) or greek yogurt
Salt & Pepper
1 Slice Ezekiel bread or whole grain crackers

Dinner-
BBQ night:
     Grilled chicken with Montreal seasoning or similar
     Grilled fruit & veggies - pineapple, red peppers, asparagus, peaches, sweet potato...
     1/2-3/4 Cup Quinoa (cooks similar to rice)     

PLEASE LEAVE FEEDBACK SO I CAN IMPROVE FOR THE WEEKS TO COME!!