Week 2 Meal Ideas!

Scrambled Eggs with Spinach and Feta

2 eggs

1 tsp oil

small handful of chopped spinach

1 oz feta

1. Heat up a skillet with 1 tsp oil

2. Scramble eggs and mix in chopped spinach and feta

3. Pour into skillet and fry until your eggs are cooked

4. Season with salt and pepper

Avocado Toast with Honey

1/2 ripe avocado

1 slice sprouted grain toast

1 tsp pure honey

pinch sea salt

1. Toast your bread

2. With a fork mash your avocado on your toast

3. Drizzle with honey and garnish with sea salt

Veggie Chilli

This makes enough to serve 4 people, if you have leftovers keep it in the fridge and have the next day for lunch- it’ll be even better the next day!

1 can black beans

1 can kidney beans

2 cans of tomato sauce

1 cup corn

1 package of veggie ground (Read the labels when you choose a brand! Should be free of GMOs, artificial colors and flavours)

1 chopped zucchini

1/2 chopped onion

1 tbsp chilli powder

sea salt to taste

1. Put all the ingredients in a slow cooker and leave on low for 6-8 hours.

2. Serve with 1/2 a chopped avocado or coconut cream

Roasted Salmon with Green Beans 

1 salmon fillet

2 tbsp olive oil

2 cups fresh green beans trimmed

2 tbsp balsamic vinegar

2 cloves chopped garlic

1. Heat your oven to 400 F, bring a pot full of water to a boil.

2. Place your fillet of salmon on parchment paper and drizzle with 1 tbsp olive oil and sprinkle on sea salt.

3. Place your beans in a steamer on top of your boiling water and salmon in the oven, let both cook for 10 min.

4.  Pour your remaining tbsp of olive oil in a bowl with your vinegar and minced garlic and toss.

No Bake Protein Bars

1.5 cup whole oats- not instant!

1.5 cup natural peanut butter

1 cup protein powder

1/2 cup shredded coconut

1/2 cup coconut oil

2 handfuls of nut of your choice

1 handful of chocolate chips

1. In a food processor or bullet/blender puree your oats, nuts, and coconut

2. Then either by hand or in a mixer combine all your ingredients until incorporated

3. Press into a pan lined with wax paper or parchment

4. Refrigerate for a couple hours then cut into square, they should be kept in the fridge!

California Spring Salad

dressing

2 tbsp olive oil

1 tbsp apple cider vinegar

1 tsp dijon mustard

1 tbsp honey

salad

4 handful spring greens

1 chopped organic grilled chicken breast

1/2 avocado chopped

1/2 cup chopped strawberries

1. Toss your salad with 2 tbsp of dressing and refrigerate the rest

South Western Quinoa Salad

dressing

2 tbsp olive oil

1 juiced lime

1 tsp dijon mustard

1 tbsp honey

1 clove chopped garlic

salad

2 cups cooked quinoa

1 can of black beans rinsed

1/2 cup of corn niblets

2 shredded carrots

1 cucumber chopped

1. Toss the dressing with the salad ingredients and refrigerate for 2 hours then serve, it’ll last for a couple days.

Black Bean Loaded Sweet Potato

2 sweet potatoes

1 tbsp olive oil

1/2 cup black beans

1/2 cup of corn niblets

1 handful of arugula

1 avocado mashed

dressing

1 tbsp olive oil

1/2 juiced lime

1 tbsp honey

1. Toss your sweet potatoes with olive oil and roast in the oven for 45 mins at 400 F

2. Cut the sweet potatoes down the middle and fill with the corn, beans and mashed avocado

4. Toss your arugula in dressing and top off the sweet potato

 

 

Week 1 Meal Plan & Guidelines

week 1 fitness & Yoga Challenge Meal Plan30 Fitness & Yoga Challenge Guidelines

  • Choose 2 meals per day and 1 smoothie. You can use or be inspired by the recipes below or make your own food. Since you’re only eating 2 actual meals they need to be large enough to keep you full throughout the day, your smoothie will ring in around 300 calories so your meals should be roughly 500 calories each.
  • Leave 16 hours between your last meal in the evening and your breakfast in the morning, i.e. eat dinner at 6pm, then have breakfast at 10am. This is known as intermittent fasting,  a weightloss technique that allows the body to properly detox every night.
  • Limit dairy, alcohol and wheat.
  • If you can try to work out in the morning on an empty stomach and then have your protein smoothie within 30 minutes post workout, if you tend to get light headed have a small easy to digest snack like a banana before you work
  • For the strength training part of the work-out lift as heavy as you can, but do not sacrifice form!
  • NO PROCESSED FOOD, i.e. bagged, boxed or fast food.
  • Eat roughly half your weight in grams of protein per day, i.e. if you weigh 150 lbs aim for 75 grams of protein, I recommend trying to get as much of that as possible from plant sources.
  • Exercise 6 days per week with 1 rest day
  • Follow the diet for 6 out of 7 days in the week, on your off day allow your muscles to rest and eat whatever you want but do not exceed 1800 calories, I recommend even on your off day still eating as cleanly as possible but being too strict with any plan will only discourage you so use this day for special occasions.
  • There are 12 meals listed to choose from, they are all high in protein and fiber and can be made for either lunch or dinner. Some of them are quick and simple and some are more time consuming with more prep work, when making a more time consuming meal I always recommend making bigger batches and freezing, especially soups or chilli. Below I’ve separated them into either more or less then 30 mins.
  • Work- Outs to be posted daily, each day we will work the total body but exhaust one muscle group, i.e legs day, arms day ect. For a break down of each or any of the yoga poses (anatomy with a visual) click here.
  • If you follow the plan of 2 meals and a smoothie, your calorie count for the day will range between 1200-1400 calories

DAILY Protein Smoothie

(You can change up the fruit each day or keep it same, just make sure you have your smoothie after working out)

1 cup dairy free milk

1 scoop protein powder (I recommend a vegan source but it’s up to you)

1 handful greens

1/2 frozen banana (If you don’t like bananas you can always omit, but they are a good source of potassium which aids in recovery after working out and they give a nice consistency to your shake)

1 cup berries (Low in sugar and high in fiber and antioxidants, again this is not crucial you can change it up)

Recipes

Quick Meals-Less then a half hour

Egg & Spinach Quesadilla

1 whole grain wrap

2 scrambled eggs

1 cup chopped spinach

1 oz feta

1 tbsp salsa

Pour your scrambled eggs into a pan and mix in spinach, cook and then set aside. Place your tortilla in the pan with a tsp of oil and add the eggs/spinach, feta and salsa, cook on each side for a minute or until the tortilla is browned.

Fruit & Protein Parfait

1 cup chopped fruit of your choice

1 cup greek yogurt stirred with 1 scoop protein powder

10 chopped and toasted walnuts (toast the walnuts at 350F for 10 mins)

Top your yogurt with fruit then sprinkle on walnuts

Fajita Bowl

1 yellow pepper

1 red pepper

1/2 zucchini

1/2 onion

ground turkey/ or veggie ground “meat”

1 tbsp oil

1/2 cup brown rice

2 tbsp salsa

Cook your rice as per package instructions and set aside

Saute your onions until translucent and then add your ground turkey, cook until there’s no pink then set aside.

Chop and saute your veggies for 5-10 minutes until soft

Season with sea salt and salsa and serve over rice

Salmon & Veggies

1 palm sized piece of salmon, season with 1/2 tbsp olive oil and sea salt

1 cup chopped cauliflower

1/2 medium sweet potato chopped

Toss your veggies with olive oil and sea salt cook for 20 mins at 400F, the salmon shouldn’t take longer then 10 minutes so put it in the oven after your veg.

Chicken & Broccoli (A Classic!)

1 chicken breast, seasoned with a low sodium rub of your choice

1 cup chopped cauliflower

1/2 chopped russet potato

Toss your veggies with olive oil and sea salt, put everything in the oven together at 400F for 20 minutes

 Veggie Quesadilla with Walnut Meat

1/2 chopped red bell pepper

1/2 cup chopped spinach

1/2 small can of black beans

1/2 avocado chopped

1 whole grain tortilla (you can use gluten free too)

1/4 cup chopped walnut

2 tbsp salsa

1 tbsp coconut cream (optional!)

Sauté the walnuts together with the bell pepper  in a tiny amount of oil for a minute or two until they are slightly softened and the walnuts are toasted, then in a separate bowl mix them with your avocado, spinach and beans. Coat the pan with another tiny amount of oil (1 tsp) place the tortilla inside and fill with your mixture, fold in half and cook on each side for a minute or until the tortilla is browned. Serve with salsa and coconut cream.

Fried Egg Sandwich

Poached Eggs in Avocado

Longer Meals- More then a half hour!

Turkey Chilli

In this recipe I recommend using a slow cooker but you don’t have to you can make in a regular pot on the stove just let it simmer for about a half hour on low.

Cashew and Chick Pea Curry

Avocado Pesto & Turkey Meatball Pasta

Homemade Granola

 

 

 

 

 

 

 

 

 

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