FUEL | Week 1

Eating for your Goals

Food is not the enemy. The true enemy is our mindset, bad habits, and lack of knowledge and education, but most importantly, the true enemy is not knowing how to fuel our body appropriately.

A fitness goal for a lot of people is to be toned. What is ‘toned’? Muscle is ‘toned.’ To build muscle you have to eat food and strength train. The type of food - quantity and quality - are the variables we will examine in this 6-week program.

The secrets to success in body transformation are keeping it simple, being prepared, and staying consistent. Here’s the key: We are aiming for consistency, not perfection.


Topics

Bigger Picture Items

  • Food awareness: quality/quantity tracking using MyFitnessPal

  • Sleep

  • Stress Management

  • Exercise

  • Water

Meal timing
Macros/micros
Developing a Food Ritual
Meal Prepping

  • Grocery Shopping & Planning

If we can overcome the mind, we can transform the body

  • Mental, emotional, and physical blocks - strategies to overcome


Pre-workshop

Health Assessment
Food Preferences & Intolerances
BMR calculations
Goal Setting
Daily Caloric Needs to Achieve Goal


Post-Workshop

Be sure to join the private Facebook group so you can get answers to your questions and build momentum throughout the 6-week program

Instagram is all about pictures. Snap some photos of your meals to stay on track and gather support from the group.


Meal Plan

1,200 calories
30-35% carbs
35-40% protein
25-30% fat


DAYS 1 and 3

Breakfast | Protein Muffins
60 calories each, yields 14 muffins, enjoy 2
For an easy go-to breakfast, substitute two muffins for each days’ suggestion

1 large ripe banana
½ c. plain non-fat Greek yogurt
¾ c. egg whites
¾ c. almond, coconut, or whole wheat flour
1 scoop Simple Truth Organic vanilla protein powder
1 tsp. baking powder
1 tsp. baking soda
½ tsp. cinnamon

Blend yogurt and banana, fold in additional ingredients. Fill 14 muffin tins ¼ full. Bake 13 minutes on 450. Store in an air-tight container and warm for 10 seconds before enjoying each morning.

Morning Snack | Nutty Apples

Apple
2 tbsp. peanut butter

Lunch | Taco Lettuce Wraps (vegetarians use veggie crumbles)
Yields 3 meals using 12 oz. ground beef or veggie crumbles

4 iceberg/romaine lettuce wraps
½ c. beef or 1 c. Quorn crumbles
taco seasoning (reduced sodium)
2 tbsp. salsa

Prep: seasoned beef/veggie crumbles inside center of lettuce wrap and top with salsa

Dinner | Broccoli & Chicken Zoodlefredo (vegetarians use Quorn cutlets)
Yields 1 serving

4 0z. (1/2c.) grilled chicken or 2 Quorn cutlets
2c. steam broccoli
package zucchini noodles (fresh or frozen)
1 tbsp. nutritional yeast flakes
minced garlic, salt, and pepper to taste

Desert | Two Options (option 2 for those following vegetarian plan)

Option 1: Chobani non-fat Greek yogurt
Option 2: 1 c. Carbmaster vanilla yogurt & Simple Truth Organic Chocolate Protein

Shake blended together with water.

Total Daily Calories: 1,217 and 1,170 Vegetarian


DAYS 2 and 4

Breakfast | Toad in a Hole & Apple
320 calories

2 large eggs over-easy
2 bell pepper rings
¼ avocado
2 tbsp. salsa
minced garlic, salt, pepper to taste

Prep: Sauté pepper rings for two minutes on each side then add egg until cooked to preference, add seasoning. Top with avocado and salsa

Morning Snack | Blueberries
84 calories

1 c. blueberries

Lunch | Chicken Salad Stuffed Avocado Bites
360/280 calories, Yields 1 serving

1/3 c. chicken salad (1/3 c. chicken, 1 tbsp. non-fat Greek yogurt, 2 tsp. minced garlic) with either chicken or 2 Quorn cutlets
½ avocado
1 c. lettuce
5 wheat thin crackers

Prep: Combine chicken salad ingredients and stuff inside avocado atop spinach with a side of crackers for scooping.

Dinner | Mediterranean Bliss
280 calories per serving, Yields 3 servings

1 tbsp. coconut oil
1 bag frozen cauliflower gnocchi or frozen Italian cauliflower rice
1 can white beans (rinsed)
1 tbsp. minced garlic
1 tbsp. nutritional yeast
1 tbsp. water
salt, pepper to taste
4 cup baby arugula

Prep: sauté gnocchi/rice in oil for 5 minutes, stir frequently then add rest besides arugula. Cook five minutes and serve 1 c. over arugula.

Total Daily Calories: 1,194 and 1,110 for vegetarian option


DAYS 5 & 7

Breakfast: Sweet Dreams OR 2 Muffins
203 calories

½ c. non-fat Greek yogurt
1 tbsp. chia seed
1 tbsp. stevia
1 c. blueberries

Morning Snack | Apple and Cheese Stick
128 calories

apple
cheese stick

Lunch | Lentil Chili & Nutty Stalks
285 calories, enjoy 2 cups, Yields 6-9 servings

1 c. cooked lentils
1 cans diced tomatoes
1 cans chili beans
1 chili seasoning packet
3 c. water
½. diced onion
garlic, salt and pepper to taste

Prep: crock pot for 2-4 hours.

Snack | Celery & Peanut Butter

Celery
1 tbsp. peanut butter

Dinner | Spaghetti & Meat Sauce
440/240 calories, Yields 1 serving

1 package shirataki noodles
½ c. marinara sauce 100
½ c. ground beef or 1 c. Quorn crumbles
2 cups. Spring mix & 2 tbsp. sugar-free balsamic vinaigrette

Prep: Boil noodles for five minutes. After cooking beef, add noodles and marinara sauce. Sauté with minced garlic, pepper, and salt for a few minutes then serve.

Desert | Two Options (option 2 for those following vegetarian plan)

Option 1: Chobani non-fat Greek yogurt with 1 tbsp. stevia & 1 c. blueberries
Option 2: 1 c. Carbmaster vanilla yogurt & Muscle Milk Chocolate Protein

Prep: Shake blended together with water.

Total Daily Calories: 1,196 or 1,106


DAY 6

Breakfast | Sweet & Smooth Smoothie OR 2 Muffins
184 calories

½ c. non-fat Greek yogurt (70)
1 c. blueberries (84)
1 c. unsweetened vanilla almond milk (30)
1 tbsp. stevia

Morning Snack | Peppers and Cheese Stick
140 calories

2 sliced peppers
Cheese stick

Lunch | 3-ways
260 calories, Yields 1 serving

Zucchini zoodles
2 c. lentil chili
2 tbsp. nutritional yeast

Dinner | Sergeant Pepper Pizza
500 calories per pizza, Yields 1 serving

1 bag riced cauliflower
3 large eggs
½ c. marinara sauce
4 tbsp. nutritional yeast
1 sliced pepper

Prep: Mix eggs, 1 tbsp. nutritional yeast and cooked rice cauliflower. Spread out like dough onto a greased baking sheet. Bake at 350 for ten minutes. Add sauce, peppers, and rest of nutritional yeast. Bake an additional ten minutes.

Desert | Apples Ala’manda
110 calories

1/2 sliced apple
cinnamon
1 tsp coconut oil
1 tbsp. stevia
1/2c. yogurt

Total Daily Calories: 1,194


Grocery List

apples
blueberries
celery
banana
onion
iceberg or romaine leaf lettuce
arugula
4 bell peppers
2 avocados
grilled chicken or Quorn Cutlets
ground beef or Quorn crumbles
eggs
1 can black beans
1 can white beans
1 can chili beans
1 bag lentils
1 can diced tomatoes
1 marinara sauce (90 cal./serving or less)
salsa
natural peanut butter
unsweetened vanilla almond milk
reduced sodium taco seasoning
chili seasoning packet
minced garlic
cinnamon
nutritional yeast
3 packages zucchini noodles (fresh or frozen)
frozen broccoli
frozen riced cauliflower
Chobani non-fat Greek yogurt OR carbmaster vanilla yogurt
Simple Truth Organic chocolate protein powder
wheat thins
coconut oil
1 bag frozen cauliflower gnocchi
1 package stevia
chia seeds
cheese sticks
coconut, almond, or whole wheat flour

*Don’t worry about leftover food. We will use it for next week’s meal plan!


Recipe Substitutions

  • Almond Flour-coconut flour & whole wheat flour

  • Simple Truth Organic Protein Powder: Any protein that is low in sugar and under 100 calories per serving

  • Beef: Quorn veggie crumbles or any vegetarian beef substitution. 1 serving of Quorn yields 100 calories roughly

  • Chicken: tofu, any brand vegetarian chicken substitution

  • Salmon: chicken, tofu, any brand vegetarian fish substation. Omega-3 fatty acids an important nutrient derived from fish. If fish is not part of your diet, consider supplementation or adding hemp seeds to a salad or smoothie.

  • Cauliflower gnocchi: cauliflower rice, cauliflower florets

  • Non-fat Greek yogurt: low-sugar yogurt *steer clear of “fruit on the bottom” read the labels.

  • Chia Seeds: commonly used as an egg substitute. Mix with a little water and refrigerate to use as an egg substitute for recipes. Flax seed is an alternative and both are highly nutritious and full of fiber, keeping you full.

  • Lentils: beans, veggie crumbles, beef, fish- all high in protein

  • Shirataki noodles: spiralized veggie noodles

  • Coconut oil: extra-virgin olive oil, I can’t believe it’s not butter

  • Beans: Peas-split, yellow, and green; soy, fish, quinoa, cauliflower florets

  • Eggs: Chia Seeds

  • Quinoa: Brown rice