HOLLY MERSY movement & strength
  • Home
  • Group Classes
  • Contact
  • About
  • Videos
  • Home
  • Group Classes
  • Contact
  • About
  • Videos
Search by typing & pressing enter

YOUR CART

9/3/2013 1 Comment

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!!
1 Comment

    Author

    I love food and hope you do too! My recipes are simple - buy the highest quality ingredients you can afford and slow down to enjoy the food that is fueling you.

    Categories

    All Breakfast Drinks Food Food Prep Goals Highland Games Hot Jeans Challenge Meal Meal Plan Outfits Paleo Protein Recipes Tips Treat Veggies Water Workouts

    Archives

    May 2015
    March 2015
    February 2015
    July 2014
    April 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    Sign up for free recipes and workouts!

    Enter your email address:

    Delivered by FeedBurner

    RSS Feed

Powered by Create your own unique website with customizable templates.
Photo used under Creative Commons from Ewan-M