I'm heading to the beach in a week and not only do I want to look good in my swimsuit, I just like feeling good going into a vacation. I want to have a clean, easy healthy week leading up to Saturday. Not a lot of variety but a whole lot of nutrients and protein. ( Sometimes when I'm faced with a lot of options, I over-eat.) So for the next 7 days, my meals will look like this:
Breakfasts-
1. Protein Pancakes ( 4 egg whites, 1/4 cup oats, 1 tsp baking powder, 1 tsp vanilla, vanilla stevia-whirled up in a blender) with 1/3 cup Greek yogurt and berries
2. Protein Shake (1 scoop chocolate protein, frozen strawberries, almond milk) + 1/2 cup oatmeal
3. 1 whole wheat english muffin + 1 egg and 2 whites; 1 apple
Lunch-
1. 1/2 cup chickpeas, 1/2 can tuna, chopped tomato, red pepper, cucumber and red onion drizzled with 2 tsp olive oil, 1 tbs rice vinegar and freshly-squeezed lemon
2. 1 cup grilled chicken + mixed roasted veggies drizzled with 1 tsp olive oil, all wrapped up in 1 low-carb whole-wheat tortilla
3. 6 egg whites and tons of sautéed spinach topped with 1 oz feta cheese + celery and 1 TBS peanut butter
Snacks-
1. Apple with 1 TBS peanut butter
2. Mixed veggie sticks and 2 TBS hummus or basil cream dip (1/2 cup cottage cheese, 10-12 fresh basil leaves pureed in a food processor)
3. 1 orange, 16 almonds
4. Pina Colada Smoothie (1 scoop vanilla protein, 1/2 cup frozen pineapple, 1 tsp coconut extract)
5. 1/2 cup cottage cheese mixed with mango peach salsa
6. 1 cup Greek yogurt with lemon stevia and fresh raspberries
Dinners-
1. 6 oz grilled salmon (sprinkled with dill, s & p and fresh lemon slices) 2 cups steamed broccoli
2. 6 oz shredded chicken, diced red & green peppers, sliced onions on top of a bed of spinach and 2 TBS sour cream and salsa
3. Grilled chicken & veggie (cherry tomatoes, zucchini, mushrooms, onion) Kabobs (marinate chicken in 2 tsp olive oil, lemon juice and fresh herbs) dip into a mixture of 1/4 cup Greek yogurt, fresh minced garlic, dill, fresh lemon juice, and diced cucumber
I'm also going to drink at least 64 oz of
THIS concoction for the 7 days to supposedly flush out water and detox. (Thanks for the info Kat!) And also tons more water. No sugar, no diet soda and no other junk. Good luck if you're joining me!!
WEIGHT: 123.2
WORKOUT:
Monday- 7 mile run outside (8.45 pace)
Tuesday- "body is a barbell" workout (50 minutes full-body, fast-paced circuit)
Wednesday- 10 mile run outside (Orchard Loop-8.28 pace)
Thursday- 1 round each of Spartacus I, II, 2012 + extra push-ups, lunges & pull-ups
Friday- Yoga
Saturday- 12 mile run outside (Davis Loop-hills-8.27 pace-so happy with this time!!)
(weekly miles: 29)
