FUEL | Week 2

focus on consistency

The timing of nutrient intake and the quality of overall nutrient intake are equally important. In weeks one through three, we are focusing on improving the overall quality of our nutrient intake.

It is important to establish consistency with our nutritional habits. There are many ways to be nutritionally consistent to support fat loss. We will focus on consistencies that will promote our efforts.

Consistency in...

the quality of food we eat
the variety of foods we eat
the timing of meals and snacks
the frequency of food consumption
the size of meals

It is important to get the right nutritional balance at each meal. Simply put, each meal should include lean protein, non-starchy vegetables, and healthy fat.

Meal timing is important for lean muscle development and if chosen appropriately, will result in fat loss. Bottom line, each meal should include a balance of macronutrients that is appropriate for the time of day and the reason for consumption.

Food is fuel and builds the body. Consume slow-digesting, complex carbohydrates such as oatmeal, quinoa, and brown rice earlier in the day and pre-workout. Otherwise, fill-up on lean protein and healthy fat.

Consume the majority of calories earlier in the day, fueling your body in the evening with a lighter meal for dinner. My advice on working out is this: If you can wake-up and workout, do it. Eat complex carbohydrates for breakfast after waking, grab a workout, and follow-up with lean protein.

Enjoy the AM snack mid-morning within 3 hours of working out. Losing body fat and gaining lean muscle takes dedication, discipline, but most importantly, it takes nutritional consistency. For further reading on Meal Timing, check out “Meal Timing” under the Resources & Tools tab.


Meal Plan

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


DAYS 1 and 2

Breakfast | Cinnamon Swirl Oats
225 calories

¾ c. gluten-free oats
2 tsp. cinnamon
1 c. water
1 tbsp. vanilla
1 tbsp. stevia

Morning Snack | Ants on a Log
135 calories

3 stalks celery
1 tbsp peanut butter
1 tbsp. raisins

Lunch | Mediterranean Tapa
250 calories, Yields 1 serving

15 wheat thin crackers
2 tbsp. hummus
3 celery stalks
½ cucumber

Dinner | TexMex Mix, Salad
295 calories, Yields 1 serving

5 oz. grill chicken (153)
½ c. cooked quinoa (160)
taco seasoning to flavor
2 c. mixed green salad
2 tbsp. salsa
1 tbsp. fat-free sour cream (optional)

Afternoon Snack | Reese Protein Shake
235 calories, optional, ideal post-workout

1 scoop Simple Truth Organic chocolate protein powder (90)
2 tbsp. Pb2 (50)
½ banana (50)
½ c. carbmaster vanilla yogurt (45)
1.5 c. water
2 tbsp. stevia

Total Daily Calories: 1,160


Days 3 and 4

Breakfast | Green Eggs No Ham
225 calories

1 egg + 2 egg whites scrambled
½ sliced avocado
salt & pepper to taste

Morning Snack | Apple and Cheese Stick
130 calories

apple
light cheese stick

Lunch | Veggie Dipping Plate
260 calories

1 tbsp. peanut butter
1 tbsp. hummus
3 stalks celery
1 sliced pepper
1 c. carrots

Afternoon Snack | Popcorn (3 cups)
135 calories

White Cheddar Skinny Pop Popcorn

Dinner | Cauli Asian Fried Rice
315 calories, Yields 1 serving

1 bag cauliflower rice (85)
1 egg (70)
1 bag frozen stir fry vegetables (120)
¼ chopped onion
2 tbsp. soy sauce
2 tbsp. garlic powder

Prep: saute vegetables and cauliflower rice in water and add seasoning then add egg and soy sauce, let simmer 5 minutes and serve.

Afternoon Snack | Reese’s Ball & Apples Ala’manda

Reese Balls (98 calories each)

¼ c. Natural peanut butter
¼. C. almond flour
1 scoop Simple Truth Organic chocolate protein powder
1/8 c. melted semi-sweet chocolate chips
1 tsp. cocoa powder

Prep: Combine and mix using an electric mixer. Divide into 8 rolled balls. If mixture is very soft, refrigerate before handling. Store in an airtight refrigerated container.

Apples Ala’manda 110 calories

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


Days 5 and 6

Breakfast | Vanilla Wafer Smoothie
255 calories

1 scoop Simple Truth Organic Vanilla protein powder
1 cup almond milk
1 cup water
2 ice cubes
½ banana
½ c. carbmaster vanilla yogurt
2 tbsp. PB2

Prep: blend all ingredients & put the powders in after the liquids to avoid chunking at bottom of blender.

Morning Snack | White Cheddar Skinny Pop Popcorn
135 calories

Lunch | Salmon Salad
345 calories, Yields 1 serving

2 c. spring mix
5 oz. salmon (240)
2 tbsp. sugar-free balsamic vin. (10 calories per 2 tbsp.)
¼ c. chopped onion
1 tbsp. nutritional yeast
1 diced roma tomato

Dinner | Chick’n N Fries
353 calories, Yields 1 serving

5 oz. grilled chicken
1 sliced potato: air fried or baked by slicing and baking with water for 30 minutes at 350 or 20 minutes in an air fryer.

Evening Snack | Reese’s Ball
98 calories

1 Reese’s Ball

Total Daily Calories: 1,170 calories


Day 7 SUNDAY FUNDAY

Breakfast | Cinnamon Protein Pancakes
206 calories (with 1 serving syrup), Yields 1 serving - 2 pancakes

1 egg
1 Scoop Simple Truth Organic Vanilla Protein 
1/2 banana
1/4 c. stevia
1 tsp. cinnamon 
2 tbsp. almond milk 
splash vanilla extract

Prep: Blend ingredients and prepare as pancakes. Yields two pancakes. Serve with syrup.

Morning Snack | Banana & Peanut Butter
195 calories

1 banana
1 tbsp. peanut butter

Lunch | Mediterranean Salad
300 calories, Yields 1 serving

2 c. spring mix
2 tbsp. hummus (70)
½. Chopped cucumber
1 chopped Roma tomato
¼ c. chopped onion-optional
½ c. warm garbanzo beans (135)

Dinner | Salmon, Sweet Potato, Grilled Peppers
340 calories, Yields 1 serving

5 oz. salmon (240) *lemon zest seasoning is great
½ sweet potato (100)
2 green peppers sliced grilled and grilled with water, add garlic salt to flavor

Evening Snack | 2 Cookies & Hot Cocoa

Oatmeal Protein Cookies (42 calories per cookie, yields 24 cookies)

2 c. instant oats (300)
¼ c. vanilla protein powder (150)
1 tsp. baking powder
1 tsp. baking soda
¼ tsp. salt
6 tbsp. I can’t believe it’s not butter (210)
1 tsp. vanilla
1 egg (74)
½ c. stevia
¼ c. semi-sweet chocolate chips (264)

Prep: Mix ingredients and scoop 24 balls onto a parchment lined baking sheet. Bake for 10-12 minutes at 350.

Hot Cocoa (45 calories)

1 c. unsweetened vanilla almond milk
1 tbsp. unsweetened cocoa powder
2 stevia packets

Prep: heat milk, add ingredients, blend, enjoy!

Total Daily Calories: 1,170


Grocery List

Mom’s Best Instant Oats
Vanilla
stevia
taco seasoning
salsa
soy sauce
coconut oil
balsamic vinaigrette dressing
baking powder
celery
cucumber
onion
2 roma tomatoes
6 bell peppers
banana
avocado
onion
apples
carrots
2 white and 1 sweet potato
natural peanut butter
PB2
cocoa powder
almond flour
raisins
Wheats Thins
White Cheddar Skinny Pop Popcorn
hummus
eggs
cheese sticks (50 calories each)
chicken breasts
frozen salmon fillets
uncooked quinoa
semi-sweet chocolate chips
mixed green salad/spring mix
vanilla and chocolate simple truth organic whey protein powder
unsweetened vanilla almond milk
carb-master vanilla yogurt
I Can’t Believe It’s Not Butter
frozen cauliflower rice
frozen stir fry vegetables
1 can garbanzo beans


FOR MEAL PREPPING & EASY BREAKFASTS

Protein muffins: 60 calories each/ yields 14 muffins

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

Prep: blend yogurt and banana, fold in additional ingredients. Fill 14 muffin tins ¼ full. Bake 13 minutes on 450.