Tuesday, February 28, 2012

Rachel's Meal Plan Bikini Season!

Not many people can say that they have an awesome friend who sends them delicious meal plans, but I can!!! My awesome (and gorgeous) friend sent me this amazing meal plan. You HAVE to check out her blog! http://rachelcbrooke.blogspot.com/  
Are you getting ready for bikini season?




Monday
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Breakfast 1/4 cup High Fiber Cereal
(oatmeal is a good option) sprinkled with 
1 Tbsp ground flaxseed and cinnamon  with
1 cup fat-free milk
1 small sliced banana
Morning Snack A few Tbsp Hummus (I like spinach artichoke)
Carrot sticks to dip into Hummus

Lunch Chopped Chef's Salad
Romaine lettuce, cucumbers, tomatoes, 
2 egg whites, 3 oz turkey, and 1 oz cheddar
cheese tossed with balsamic vinagerette or 
olive oil and vinegar
Afternoon Snack 2 slices of turkey on whole wheat wrap 
with 1/4 avocado
Dinner  4 oz Beef Tenderloin
Steamed red potato, 2 tbsp parmesan on top
1 cup Steamed green beans
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Tuesday
Breakfast 3 scrambled egg white
topped with
1 oz reduced-fat Cheddar cheese 
wrapped in small whole wheat torilla
small fat-free latte or green tea
Morning Snack 1 hard-boiled egg
1 cup sugar snap peas 


Lunch 1 (4 oz) can tuna in water, with Romaine  
lettuce and tomatoes in 1/2 a whole 
wheat pita
Add hummus for taste (roasted red 0
pepper would be good with this)
Afternoon Snack Make a trail mix- 18 pistachios
1 Tbsp dried cherries 
1/4 cup oat brank flakes
Dinner  3 oz salmon, brushed with olive oil and
bake, skin side down, for about 10 min
at 425 deg
Steamed artichoke
Mixed green salad
1 Tbsp Raspberry vinaigrette
1/2 cup quinoa

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Wednesday
Breakfast Omellete- 1 whole egg, 2 egg whites, 
spinach, tomatoes, and mushrooms
1 slice of whole wheat toast
1 cup fat-free milk
Morning Snack 1 oz of cheddar cheese or string cheese
1 cup of sliced red and yellow bell 
pepper, hummus for dip
Lunch 4 oz sliced grilled chicken in large 
lettuce leaf. Top with chopped bell 
pepper, artichoke hearts, and 1 oz part-
skim mozarella cheese, and honey 
mustard
1 cup of raspberries
Afternoon Snack 100- calorie pack of microwave 
popcorn sprinkled with 2 Tbsp of 
parmesan cheese
Dinner  4 oz Pork Tenderloin seasoned with salt
and pepper and roasted at 350 deg for 
15 min (add some type of spices that you 
like)
Steamed green beans
Spinach salad with sliced cherry 
tomatoes and red onions         ******************************

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Thursday
Breakfast 1 cup nonfat plain greek yogurt
with 1 Tbsp chopped almonds, 2 Tbsp 
wheat germ, and 1 cup diced mango

Morning Snack 1/2 nonfat cottage cheese
1/2 cup sliced zucchini (onion powder)

Lunch 1 cup black bean soup
mixed green salad with 
1 Tbsp vinaigrette and 2 high-fiber 
crackers (2 Tbsp guacamole or hummus)

Afternoon Snack 2 Fiber crackers
2 tsp almond butter (honey)

Dinner  5 medium shrimp (sauteed, baked, or 
grilled0, tossed with 1/2 cup whole-
wheat pasta, and 2 tsp olive oil
Steamed broccoli
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**************************
Friday
Breakfast 1 whole grain frozen waffle
spread with 2 tsp all natural peanut
butter
1 cup fat free milk
1 cup papaya
Morning Snack 1/2 avocado (lemon juice)

Lunch 2 Tbsp hummus, 3 oz turkey, 
2 Tbsp guacamole, and 1 tomato
slice layered on 1 slice of whole 
wheat bread
Afternoon Snack Sweet shake- 1 cup fat-free milk
1 cup ice, 1/2 banana,
2 tsp peanut butter, 1 tsp cocoa 
powder, 1/2 tsp nutmeg & cin
Dinner  4 oz boneless, skinless chicken 
breast
Steamed asparagus
mixed green salad with 1 Tbsp of
vinaigrette

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Saturday  Sunday
Breakfast 1 whole wheat English Muf 1 packet plain instant oatmeal 
topped with 2 scrambled egg prepared with fat-free milk, 
whites, 2 slices tomato, 1 slice topped with 7 chopped 
red onion, and 1 oz low-fat  walnut halves, and 1 finely 
cheese chopped apple (cinnamon)
8 oz green tea
Morning Snack 1/2 cup steamed edamame  18 pistachios
(add pepper) 1 cup sliced cucumber
Lunch 2 high-fiber crackers, 6 large 4 oz grilled salmon over 
olives, 4 Tbsp hummus, sliced romaine lettuce with 1 oz 
cucumber, and red and yellow reduced fat feta cheese, cherry
peppers combined on plate  tomatoes, and 1 Tbsp 
1 cup of tomato soup vinaigrette
Afternoon Snack 1 cup fat free chocolat milk Small whole-wheat wrap with 
sliced tomato and 1 Tbsp
hummus
Dinner  1 breast of chicken on salad of 4 oz cod cooked 2 to 3 min per
baby spinach, 1 oz reduced-fat side, add spanish spice mix 
feta cheese, and balsamic  mango salsa to put on top
vinegar Roasted brussel sprouts
Mixed green salad with 2 tsp 
vinaigrette
Small Baked Sweet Potato



2 comments :

  1. Awesome meal plan..one problem..i and most Americans only can spend about 50 bucks a week on groceries for me and my fiance. I eat clean all the time but my fiance can't because he requires 3000 calories a day a literally lives off of weight gainers and alot of pasta. How on earth can you afford such a varied meal plan? I usually have 2 meal pans that I vary every other day

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  2. I am SUCH a BORING person that I can literally eat the small 5 meals every single day lol But people always ask me for more variety so here it is! I usually pick my meal plan for the week- then on Sunday I make everything in mass! I portion it out into 5 pyrex dishes...one for each day! It makes things SIMPLE, easy and cost effective. With that being said....financially Ive been extremely blessed with Beachbody. It's allowed me to supplement my income and stop worrying!!! But I was in a pretty bad financial situation for awhile...so I learned how to shop. Lots of eggs, oatmeal, frozen veggies and here locally we have a store "Aldi" they are kinda like the Big Lots of Grocery stores...everything is super cheap! thank goodness!!

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