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This is the 5 day jump start diet that comes with the columbia mba apply essay workout program! This diet plan is meant to be followed for no more than 5 days. This is going to get you focused and on point with your diet and shed some immediate pounds!

DAY 1

Breakfast: Turkey Bacon Breakfast Sandwich
– 1 slice low fat turkey bacon
– 2 slices whole wheat toast
– 1 egg, scrambled or poached
– 1/2 tomato sliced

Snack 1
– 1/2 medium banana
– 7 walnut halves

Lunch: Tuna Salad
– 3 cups of mixed greens
– 4 oz. water-packed tuna (drained)
– 5 cherry tomatoes
– 1 stalk chopped celery
– 3 scallions diced
– 2 Tbsp. eric brochu thesis
– 1 cup of green tea

Snack 2
– One serving Shakeology
– 8-16 oz. water
– 1/2 tbsp. almond butter
– Mix in blender with ice

Dinner: Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
– Four 6 oz. chicken breast halves
– 1/3 cup Dijon mustard
– 3 Tbsp. honey
– 1 Tbsp. parsley flakes, salt to taste
– 4 cups broccoli
– 4 Tbsp. Parmesan cheese, garlic salt to taste
Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:
• Calories: 1,183
• Total Fat: 41 g
• Protein: 107 g
• Carbs: 101 g
• Fiber: 16.5 g

 DAY 2

 Breakfast: Melon and Yogurt

– 6 oz. low-fat strawberry yogurt
– 3/4 cup cubed cantaloupe
– 1 tsp. honey

Snack 1
– Shakeology
– 8-16 oz. water
– 2 tsp. peanut butter
– Mix in blender

Lunch: Turkey Avocado Wrap
– 3 slices turkey breast (4oz)
– 1 whole wheat tortilla
– 1/2 tomato diced
– 1/4 avocado sliced
– 3 lettuce leaves or a handful of mixed greens
– 1 Tbsp. college poetry scholarships

Snack 2
– 1 Tbsp. peanut butter, spread across 2 celery sticks
– Top with 15 raisins.

Dinner: Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
– two 4 oz. pieces of wild salmon, without skin
– 3 Tbsp. teriyaki marinade or sauce
– 2 pineapple rings
– 1 garlic clove
– 1 medium head of bok choy
– 1/2 tsp. sesame oil
– 1/3 cup of brown rice
– 1 tsp. powdered ginger
Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan.
Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count
• Calories: 1,193
• Total Fat: 33 g
• Protein: 79 g
• Carbs: 155 g
• Fiber: 15 g

DAY 3

Breakfast: Pineapple and Cottage Cheese
– 8-16 oz. low-fat cottage cheese
– 2 pineapple rings, canned in juice, drained or fresh

Snack 1
– 1 zucchini, cut lengthwise
– 1 large carrot, cut into spears
– 2 Tbsp. eric brochu thesis

Lunch: Loaded Baked Potato
– 1 medium baked potato
– 1 Tbsp. low-fat sour cream
– 1 scallion diced
– 1 slice of turkey bacon, cooked and crumbled
– 1 slice of low-fat cheese

Snack 2
– 1/2 cup of strawberries
– Shakeology
– 1 cup nonfat milk (almond or soy is acceptable) Add water to taste

Dinner: Chicken Tacos with Beans and Quinoa
– Two 6-oz. chicken breasts, grilled and then diced
– 5 Tbsp. pico de gallo
– 1Tbsp. low-fat sour cream
– 4 small whole wheat flour tortillas
– 1/2 avocado peeled and sliced
– 5 sprigs fresh cilantro
– 2 cups of black beans cooked, 2 1/2 cups of quinoa cooked
Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count
• Calories: 1,211
• Total Fat: 17.5 g
• Protein: 101 g
• Carbs: 164 g
• Fiber: 25.5 g

DAY 4

Breakfast: Pb & Banana Shakeology
– 1/2 medium banana
– 2 tsp. peanut butter
– 1 scoop of Chocolate Shakeology
– 8-16 oz. water, ice as needed

Snack 1
– 1 medium apple
– 1 Tbsp. almond butter

Lunch: Egg salad Wrap
– 2 hard-boiled eggs, yolk removed from one
– 1/4 cup of low-fat cottage cheese
– Whole wheat tortilla
– 1 Tbsp. Dijon mustard
– 1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2
– 10 raw almonds, 1 medium orange

Dinner: Steak, Spinach and Baked Potato
– two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
– 1 Tbsp. soy sauce
– 1 Tbsp. black pepper
– 1 garlic clove, crushed for the marinade, red pepper flakes (optional)
– 12 oz. bag of fresh chopped spinach
– 1 garlic crushed clove
– 3 Tbsp. low-fat sour cream
– 2 Tbsp. Parmesan cheese
– 1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count

• Calories: 1202
• Total Fat: 43 g
• Protein: 86 g
• Carbs: 135 g
• Fiber: 22 g

DAY 5

Breakfast: Strawberry Waffle and Sausage
– 1 whole wheat waffle
– 1 tsp. strawberry preserves
– 2 turkey sausage link

Snack 1
– 1/2 medium banana
– 1/2 cup nonfat milk
– 1 scoop Shakeology
– 1/2 cup of water, ice as needed

Lunch: Chicken and Hummus Pita

– 3 oz. broiled or grilled chicken, sliced thinly
– 1 Tbsp. hummus
– 1/2 cup of alfalfa sprouts
– 2 slices of tomato
– 3 slices of cucumber
– 1/2 6-inchwhole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar
Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2
– 1 cucumber
– 1 red bell pepper cut into slices
– 1 oz. low-fat cheddar cheese

Dinner: Rosemary Pork Chop with Peas and Wild Rice
– Two 4oz. pieces lean, boneless pork loin chop,
– 2 Tbsp. rosemary
– 1/2 tsp. olive oil
– 1 cup peas
– 1/3 cup wild rice
Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count
• Calories: 1,190
• Total Fat 32 g
• Protein: 102 g
• Carbs: 132 g
• Fiber: 19 g

 

T25 QuickStart

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DAY 1

Breakfast: Raspberry Protein Shake
– 1 c nonfat milk
– 1/3 cup fresh or frozen raspberries
– 1 scoop shakeology, any flavor
– 1 Tbsp. flaxseeds
– 1 cup ice

AM Snack: Sweet citrus yogurt
– 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel

Lunch: Chicken and Spinach Salad
– 2 cups fresh baby spinach
– 1/4 medium cucumber, sliced
– 1/2 cup sliced mushrooms
– 1 medium carrot, shredded
– 11/2 tsp. extra-virgin olive oil
– 4 oz. cooked chicken breast, boneless, skinless, sliced
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl
· Drizzle with oil and vinegar; toss gently to blend
· Top with chicken

PM Snack: Turkey, Goat cheese, and avocado rolls
– 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.

Dinner: Grilled fish tacos with cabbage citrus slaw
– 6 oz. raw cod (or flounder or fluke), washed, patted dry
– 1/4 tsp. sea salt
– 3 (4-inch) corn tortillas
– 3/4 cup shredded raw cabbage
– 6 fresh cilantro springs
– 2 Tbsp. fresh lime juice
– 1 dash cayenne pepper (to taste; optional)
– 1/4 medium avocado, cut into 6 slices
· Preheat grill or broiler to high
· Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside
· Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.
· Season with lime juice and cayenne (if desired)
· Top each tortilla wit two avocado slices; fold and serve
DAY 2

Breakfast: Silky almond smoothie
– 1/2 cup nonfat milk
– 1/4 cup unsweetened almond milk
– 1/4 cup water
– 1 scoop shakeology, any flavor
– 1 Tbsp. all-natural almond butter
– 1 cup ice
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.

AM Snack: Grapes
– 1 cup of red or green grapes

Lunch: Avocado Veggie Burger
– 1 veggie burger patty
– 1 whole-grain hamburger bun
– 1/8 medium ripe avocado, mashed
– 1 Tbsp. prepared salsa
– 1/4 medium apple, sliced
· Preheat grill or broiler to high
· Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.
· Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.
· Serve with apple on the side

PM Snack: High protein hard-boiled egg snack
– 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.

Dinner: Chicken in foil
– 1 (4-oz.) raw chicken breast, boneless, skinless
– sea salt and ground black pepper (to taste; optional)
– 1 medium new potato, sliced
– 1/4 medium red bell pepper, chopped
– 1/4 medium onion, chopped
– 1 fresh thyme sprig
· Preheat oven to 375° F.
· Season chicken with salt and pepper if desired. Set aside
· Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.
· Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.

DAY 3

Breakfast: Yogo Berry Blast Shakeology
– 1 cup water
– 1/2 cup nonfat vanilla yogurt
– 1 cup fresh or frozen mixed berries
– 1 scoop Shakeology, any flavor
– 1/2 cup ice

AM Snack: Tropical Quinoa Snack
– 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.

Lunch: The perfect food improved
– 2 large hard-boiled eggs, cut in half, yolks removed and reserved
– 4 tsp. mayonnaise
– 1 tsp. mustard
– 1 green onion, finely chopped
– Sea salt and ground black pepper (to taste; optional)
– Paprika
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth
· Season with salt and pepper if desired
· Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.

PM Snack: Chicken and Swiss Cheese Cracker
– 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese

Dinner: Lemon-dill halibut
– 1 (6 oz.) raw halibut fillet
– 1 1/2 tsp. extra-virgin olive oil
– 1/4 tsp. lemon pepper
– 1 dash sea salt
– 1 fresh dill sprig, finely chopped
– 1/2 cup cooked whole wheat couscous, hot
– Lemon wedges (for garnish; optional)
· Preheat oven to 500° F.
· brush both sides of halibut with oil. Place on baking pan.
· Sprinkle halibut with lemon pepper, salt, and dill.
· Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.
· Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.
DAY 4

Breakfast: Morning Delight Smoothie
– 1 cup 100% orange juice
– 1/3 medium banana, cut into chunks
– 1 scoop Shakeology, any flavor
– 1 cup ice
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.

AM Snack: Cinnamon-Ricotta Berries
– 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.

Lunch: Sirloin-Topped Arugula Salad
– 4 oz. raw lean top sirloin steak
– 2 cups fresh argula
– 10 cherry tomatoes (or grape tomatoes), cut in half
– 1/2 cup canned, drained artichoke hearts
– 1 1/2 tsp. extra-virgin olive oil
– 1 Tbsp. balsamic vinegar
· Preheat grill or broiler to high
· Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.
· Place arugula, tomatoes, and artichoke hearts in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend.
· Cut sirloin into thin slices; place on top of salad.

PM Snack: Tuna and celery boat
– 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil

Dinner: Roasted Tofu with Veggies
– 1 lb. firm tofu, drained, cut into cubes
– 5 cloves garlic, chopped
– 12 oz. green beans, trimmed
– 1 cup medium mushrooms, cut into quarters
– 1 medium onion, cut into chunks
– 3 medium red potatoes, cut into quarters
– 1 Tbsp. extra-virgin olive oil
– 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)
· Preheat oven to 375° F.
· Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
· Sprinkle with seasoning blend if desired; toss gently to coat well.
· Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.
· One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.

DAY 5

Breakfast: Peanut butter cup Shakeology
– 1/2 cup water
– 1/2 cup unsweetened almond milk
– 1 Tbsp. all-natural peanut butter (or almond butter)
– 1 scoop Shakeology, any flavor
– 1/3 medium banana, cut into chunks
– 1/2 cup ice
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth

AM Snack: Fresh Melon
– 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)

Lunch: Turkey and vegetable sandwich
– 2 slices whole-grain bread
– 2 tsp. prepared pesto sauce
– 1/4 medium avocado, sliced
– 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced
– 1/4 medium cucumber, sliced
– 1 slice medium tomato
– 1 thin slice medium red onion
– 2 romaine lettuce leaves, washed, patted dry
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM Snack: Roast Beef Roll-Ups
– 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.

Dinner: Chef Salad
– 2 cups chopped romaine lettuce
– 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped
– 1 oz. low-sodium, nitrite-free, lean ham, chopped
– 1 oz. part-skim mozzarella cheese, chopped
– Medium potato, chopped
– 1/8 medium avocado, diced
– 5 medium black olives
– 1 tsp. extra-virgin olive oil
– 1 Tbsp. red win vinegar
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend.

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DAY 1

Breakfast: COCO LOCO
– 1 scoop Chocolate Shakeology
– ½ banana

AM Snack
– 15-20 raw almonds or walnuts halves

Lunch: Lean, Mean Salad
– 1 cup fresh mixed greens
– ¼ cup chopped cucumber
– ½ cup sliced mushrooms
– ½ cup shredded carrots
– 1-2 Tbsp. red wine vinaigrette (or other non-creamy dressing – no ranch, blue cheese, etc)
– 4 oz. roasted turkey breast — Toss ingredients together & dig in!

PM Snack: Cottage Cheese & Strawberries
– 4 oz. low-­‐fat cottage cheese
– ¾ cup sliced strawberries

Dinner: Fish with FLAVA!
– 4 oz. fish (halibut, cod, red snapper, or turbot)
– 2 Tbsp. water
– ¼ tomato, chopped
– ½ shallot, finely chopped
– 1 tsp. chopped garlic
– ¼ tsp. chopped fresh thyme Juice of ½ lemon
– Salt & Pepper to taste
– 2 cups asparagus pieces

Directions:

Preheat oven to 450 degrees.
Place fish on a large piece of aluminum foil with 2 Tbsp. of water (to provide steam). Top with tomato, shallot, garlic, thyme, lemon juice, salt & pepper.
Wrap tightly into a pouch, place on baking sheet, and bake for 15 to 20 minutes.
Steam asparagus and serve with fish.

Late Snack: T—Time
– 1 cup of caffeine-­‐free herbal tea
– Add lemon or orange wedge if you wish.

DAY 2

Breakfast: Creamy Berry Fusion
– 1 scoop Greenberry Shakeology
– ¼ cup sliced strawberries
– ¼ cup almond milk
– ½ cup water

Mix in a blender with a scoop of ice.

AM Snack: Swiss & Roast beef Roll Up
– 4 oz. lean deli-­‐style sliced roast beef
– 1 oz. low-­‐fat Swiss cheese slices
– Dab of mustard (yellow, whole grain, or Dijon)

Layer and roll together, then enjoy!

Lunch: Tuna Garden Salad
– 4oz. *water-­‐packed white tuna, drained and flaked with a fork.
– 1 ½ cups chopped romaine lettuce
– ½ cup chopped broccoli
– ½ cup chopped cauliflower
– 4 cherry tomatoes sliced
– 1-­‐2 Tbsp. red wine vinaigrette (or other noncreamy dressing – no ranch, blue
cheese, etc)

Toss ingredients together & dig in!

PM Snack
– 15-­‐20 raw almonds or walnut halves

Dinner: Chicken Delight
– 4 oz.* skinless chicken breast
– 2 cloves garlic
– 1 tsp. chopped rosemary Salt & Pepper to taste Cooking Spray
– 2 cups spinach or broccoli
– Seasoning medley to taste (Mrs. Dash, Lawry’s, Emeril’s Essence, etc)

Preheat oven to 375 degrees.
Lightly mist a large piece of aluminum foil with cooking spray, assemble chicke, garlic, rosemary, salt, and pepper in the center, and wrap tightly into a pouch. Cook for 20 minutes or until cooked through.
Steam spinach or broccoli until tender, then drain and sprinkle with seasoning.

*Increase quantities if necessary.

DAY 3

Breakfast: Swiss, Mushroom, and Broccoli Omelet
– 3 egg whites and 1 whole egg, beaten together
– ½ cup broccoli
– ½ cup sliced mushrooms
– 1 oz. low-­‐fat Swiss cheese, crumbled Cooking Spray

Lightly spray frying pan with cooking spray and prepare omelet.

AM Snack: Chocolate Shake
– 1 scoop Chocolate Shakeology
– 8 oz. water or skim/almond milk

Mix in blender and enjoy (add ice and ½ banana if desired for thicker shake; 1 Tbsp.
nut butter optional)

Lunch: Grilled Shrimp Caesar Salad
– 1 ½ cups romaine lettuce
– 4oz. peeled, deveined shrimp
– 1 lime
– Grill seasoning (McCormick, Durkee’s, Weber, etc)
– 1 Tbsp. light Caesar dressing
– 1 Tbsp. grated Parmesan cheese

Preheat grill or grill pan. Squeeze lime over shrimp and sprinkle with seasoning.
Grill shrimp until cooked through.
Toss lettuce and dressing together, place shrimp on top, sprinkle with cheese, and
serve.

PM Snack
– 15-­‐20 raw almonds or walnut halves

Dinner: Shaun T’s Tuna
– 4 oz.* tuna steak
– 1 mist cooking spray
– 2 cups bok choy or cabbage
– 2 Tbsp. soy sauce
– 1 Tbsp. chopped scallions Salt & Pepper (to taste)

Preheat skillet, lightly mis pan surface with cooking spray,
approximately 2 minutes per side or to desired doneness.
Steam bok choy or cabbage and serve with tuna; sprinkle both with soy sauce and
scallions.
Add salt & pepper to taste.

*Increase quantities if necessary.

DAY 4

Breakfast: Chocolate Delight
– 1 scoop Chocolate Shakeology
– 1 cup water, coconut water, or almond milk
– 1 banana – optional

Mix in blender with ice.

AM Snack: Turkey Roll—Up
– 5oz. roasted deli turkey breast
– 1oz. low-­‐fat Swiss cheese slices
– 1 Tbsp. mustard (yellow, whole grain, or Dijon)

Layer & roll together, then munch away!

Lunch: Rockin’ Salad
– 1 cup romaine lettuce
– ¼ cup chopped celery
– ½ cup sliced mushrooms
– ½ cup corn
– 1 Tbsp. sliced olives
– ¼ cup cucumber, sliced
– 2 Tbsp. chopped sweet onion
– 1-­‐2 Tbsp. balsamic vinaigrette (balsamic, canola oil, Dijon mustard, salt, and pepper)
– 4 oz. sliced lean meat of your choice.

Toss ingredients together & dig in!

PM Snack
– 15-­‐20 raw almonds or walnut halves

Dinner: Steak—Veg Throwdown
– 4 oz.* lean beef steak (hanger, skirt, sirloin)
– 1 Tbsp. chopped fresh garlic
– 2 Tbsp. vinegar
– 1 Tbsp. olive oil Cooknig spray
– 1 cup asparagus pieces
– ½ cup carrots
– Salt & Pepper (to taste)

Preheat grill or grill pan.
Place steak in a plastic storage bag, add garlic, vinegar, and oil, and marinate. Lightly mist grill surface with cooking spray and cook steak approximately 5 minutes per side r to desired doneness.
Steam asparagus and carrots and serve with steak.

*Increase quantities if necessary.

DAY 5

 

Breakfast: Mushroom, Cheese, and Spinach Omelet
– 3 eggs whites and 1 whole egg, beaten together
– 1 cup spinach
– ½ cup sliced mushrooms
– 1 oz. low-­‐fat cheddar cheese Cooking Spray

Lightly spray frying pan with cooking spray and prepare omelet.

 AM Snack: Trail Mix

-12 almonds, chopped
– 1 cup blueberries

Lunch: Shaun T’s Tuna Salad
– 1 cup mixed baby greens
– 4 oz. water packed tuna, drained and flaked with fork
– ¼ cup chopped cucumber
– ¼ cup chopped tomato
– ¼ cup chopped green pepper
– 2 Tbsp. chopped red onion
– 1 Tbsp. light vinaigrette (or other noncreamy dressing – no ranch, blue cheese, etc)

Toss ingredients together & dig in!

PM Snack: Lite Shake
– 1 scoop Chocolate Shakeology
– 8 oz. water, rice milk, or skim milk

Mix in blender and enjoy
(Add ice if desired for a thicker shake)

Dinner: Crazy Good Chicken
– 4 oz.* chicken breast
– 2 cups spinach
– 2 Tbsp. chopped scallions
– 2 Tbsp. lemon juice Cooking Spray
– Salt and Pepper (to taste)

Preheat oven to 375 degrees.
Lightly mist a large piece of aluminum foil with cooking spray, pile spinach in the
center, and sprinkle scallions over spinach.
Place chicken in the center and drizzle lemon juice over top. Wrap tightly into a pouch.
Cook for 20 minutes or until chicken is cooked through.

*Increase quantities if necessary.

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1) Wash and cut fruit. 

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I wash fruit and let it dry on the counter.  I cut up fruit and place some in a glass bowl (so you can see what you have) in the fridge for easy access to snacks and morning fruit.  I place the rest of the prepared fruit in individual portions in zip lock baggies or in washable plastic containers for lunch boxes and also for on the go snacks.

2) Cut up raw veggies. 

Sometimes we eat them plain and other times I throw them on a salad.  I cut up cucumbers, bell peppers, onions etc.  I put cucumbers and red pepper slices in zip lock baggies or containers with hummus or another dip I make for the week.

3) Cook Quinoa and/or Brown Rice.

 I cook these each week so they are ready to eat by themselves, throw in a salad or in a chicken dish.  2-3 different types of lentils and beans each week.  I add to soups, use as a side dish, the base of burrito, etc.

4) Cook Proteins.

I cook 2-3 different proteins each week (chicken and lean beef or turkey and hard boiled eggs) these are perfect on top of salads, a wrap or by themselves  etc.   This is perfect for grab and go also to put into a plastic container for quick lunches.

5) Dips and sauces.

 

I love hummus: Sun dried tomato, hot chipotle, garlic and herb, etc.  There are a ton out there.  I also keep salsa, guacamole and different dips to go with raw veggies.  Mustard, hot sauce and Stubb’s Barbeque sauce are great to add flavor.

6) Make Granola/Trail Mix (or snacks).

 

It takes 5 minutes to throw together some pumpkin seeds, slivered raw almonds, dark chocolate chips, walnuts etc. and have a pre-made snack ready to go.  I experiment with different varieties.   

7) Plan Dinners for each night. I’ll make plan for what exactly we are going to eat each night of the week.  Most of my meals are planned around the components I’ve prepped above.

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I hope you are here because you are ready to make some changes to your diet. Figuring out how to get started with clean eating and what to eat was such a challenge for me when I started my fitness journey. I can attest to just how overwhelming it is (It can be so intimidating that you might be tempted to throw your hands in the air & quit. Trust me, I’ve been there! )
Breath easy… I have some tips to help you make this a smooth transition

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The approach is clean eating is a lifestyle that focuses on eating whole foods, in their natural state. (Think about what your great great grandparents ate. Doritos were not part of their diet lol)

Some basic principles to follow for how to get started with clean eating:

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Eat 6 small meals a day
Eat Breakfast within an hour of waking up
Eat a combination of lean protein, complex carbs & healthy fat at every meal
Drink Plenty of Water (Rule of Thumb: Your body weight divided by two will give you an idea of how many ounces to drink a day)
Plan and prepare your meals ahead of time
Adhere to proper portion sizes

WHAT TO AVOID:

Avoid all processed foods (especially white flour and sugar)
Avoid chemically charged foods. If you can’t read the ingredients on the label, eliminate it. You are not a science project 😉
Avoid all preservatives and artificial sugars
Avoid sugar loaded beverages. If you are addicted to soda, transition to sparkling water. Over time, your taste buds change I promise
Limit (or avoid) alcohol intake.
Avoid Fast Food
Avoid calorie dense, nutritional void foods.

When making changes, it can feel like… “Well heck! What CAN I eat?”
Don’t worry. You have free reign on vegetables, fruits, whole grains, protein and healthy fats (like yummy avocado).
There is such a wide variety available to you, but it might not be familiar territory yet. That’s ok. We’ll get you there!

This is your chance to branch out, try new recipes, and maybe you’ll discover you love something. For the longest time, I thought sweet potatoes were disgusting. I don’t know if it was the color…or because I’ve only seen them at Thanksgiving…I but LOVEEE them now. So be open-minded in this process.

You should NOT feel hungry or deprived. If you are eating correct portions, you will feel satisfied (not full) after eating and you’ll be moderately hungry before it is time for you to eat again.
You might experience sugar cravings at first, but these will dissipate over a few weeks.

Remember, it’s ok to treat yourself on occasion. Just be mindful that it is a treat meal…not an entire treat day or week. What helps me stay on track is planning my treats.
If I know we have Date Night on Thursday, I will save my treat until then. Mentally I have something to look forward to! Make it part of your prep & keep things in moderation. If you choose to have some cake, don’t eat the whole cake.

HOW TO GET STARTED WITH CLEAN EATING

  1. Load up on fruits, vegetables, and lean meats. If you are looking for convenience, I love frozen foods (NOT Healthy Choice frozen meals! lol) What I mean is…Costco/Sams sells an amazing variety of frozen chicken, veggies and fruits. Pro Tip: Always check the label to make sure they are not adding any ingredients. If you buy frozen broccoli, make sure the label only says “broccoli”. Frozen fruits often have sugar added so opt for the package without sugar.
  2. Clean out your fridge and pantry. You might discover you have a lot of expired items lurking in your pantry. Purge all of those and start checking labels.
    Foods that contain ingredients that are not “clean” or that you cannot pronounce, need to go. You can throw them out or donate them (you can even take them to work).
  3. Make a grocery list. I like to plan my meals ahead so I can buy in bulk for the week or month. For example, pantry items like quinoa or rice can be purchased in bulk to save you time and money on your next trip.
    Build up your spice variety as you go. Spices can be expensive but they go a long way so maybe just get a few each trip. Here is a great appraisal of evidence essay for beginners.

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4.Schedule your Shopping & Prep Day. Don’t under estimate how much time it takes to prep food. Try and get your grocery shopping done early in the day and get right to prep when you get home. I like to buy lots of veggies for stir fries and do all the chopping on Sunday. If you have ever made fajitas or stir fry, you know that it takes about 30 minutes just to cut up all the veggies. That is a lot of time to spend during the week after a long day at work. Having meals ready to ‘Heat ‘N Eat” has saved me on many occasions especially when I worked a long, stressful job before becoming a Beachbody Coach.
I prefer to cook my chicken in bulk. If you make a batch of it on Sunday, you can use it for salads, wraps, etc throughout the week.
(Note: To preserve freshness, I cook meat on Sundays and Wednesday. You can also freeze foods (even your chopped veggies) to ensure great taste when you’re ready to cook)
You can also make a large batch of quinoa or rice to use throughout the week.

  1. Pack your Meals. If you work out of the home (or you are always on the go), I love Tosca Reno’s method of packing a cooler! You can store your meals for the day alone with some ice packs. It makes your food accesible and limits your (ahem…excuses) for not eating healthy.
  2. Be patient with yourself. It’s a lot to take in. If you feel overwhelmed, make one new adjustment per week. Slowly eliminate foods that are on the no-no list and start adding new foods into your diet. Start with substitutions like greek yogurt in place of sour cream or mayonnaise and cut out the soda and fast food. This is your lifestyle so you need to change it at your own speed. Some people are able to do this in one fail swoop and others need baby step their way along. Small changes are still changes so you will be on the right track.

You’ve got this! While it might feel intimidating now, you will adjust and it will become second nature. Eating clean is a lifestyle change- not a diet that you stick to for a couple weeks. SIDE NOTE: People who are very accustomed to processed foods have a difficult time with (i.e., don’t like the taste of) the natural flavors of real food. They will say “I don’t like vegetables or anything that is healthy.”

Don’t despair! Over time, your taste change and your body will start to crave the good stuff!
Once you get acclimated you will feel so great that you can’t imagine eating processed foods that make you feel sluggish!
Figure out what works best for YOU. This is not a one size fits all. I used to hate going to the grocery store or stepping food in the kitchen…but now that I know what to eat…it’s actually become enjoyable (and there is a certain pleasure in knowing you are taking care of your body).

You’ll do great!!  Just follow these tips and take it day by day and and you’ll be well on your way to eating cleaner and feeling BETTER!

 

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I was blown away by the response of people wanting to join in on my Clean Eating Challenge!  I am super excited to get started tomorrow.  Honestly, this is the most planning I have done in a long time meal wise.  I looked thru the various meal plans, recipes and snack ideas our group is choosing from and came up with meals that fit my own family’s tastes and needs.  I have my meal plan for clean eating challenge all planned out, on paper and ready to SHARE with our group!  I am really looking forward to several of meals.

I believe that SHARING my meal plan and sharing the fact that I am doing this challenge in the first place is part of why I WILL succeed in this challenge.  Its all about accountability!  Putting it out there that I am on this journey and showing social media land and my accountability group what meals I am supposed to be eating will really help me stay on track!

So without further adieu, here is my meal plan for the week!!

 

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I think I will be do pretty good staying on track with these meals. Where I struggle alot is getting my water in!! SO I am going to need some extra support on that and I included it as my goal for the week!

So if you are part of our clean eating challenge, I would love for YOU to share your meal plan for the week as well! SHARE your meal plan for clean eating challenge so I can help hold you accountable and possibly get some ideas for future meal plans!

Looking forward to GREAT week!!!

If you are interested in joining future challenges – fill out this form below!

What do I need to do to get started?

1st – Order a Challenge Pack.
2nd – Email me for future start dates. hcolledge@gmail.com

What is a Challenge pack?

A Challenge Pack includes the following:

Workout program of your choice
Your first 30-day supply of Shakeology®—The Healthiest Meal of the Day®, delivered through Home Direct, our autoship program that ensures timely delivery of Shakeology to your doorstep every month.*

A FREE 30-day trial membership in the Team Beachbody® Club
Plus FREE standard shipping!
Prices vary depending on what workout program you choose.

A discount coach membership will get 25% off on all your Beachbody purchases including your monthly SHAKEOLOGY!

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or

Sign up for a Challenge Pack without the discounts-

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I don’t buy things I don’t need.

I don’t have an Ipad or a Fitbit or a brand new car. I don’t spend hardly any money on clothes, purses, shoes or my nails.

My husband and I have worn the same clothes and shoes for years. Our cars have been paid off for years and we have zero credit card debt.

I am frugal and I spend money on things that matter. Healthy food, workouts, Shakeology.

Shakeology is full of superfoods, vitamins and protein that give me energy, help me feel full, refuels my muscles after my workouts and curbs sweet cravings.

It is the healthiest meal of the day and the only way I can get veggies and vitamins in my husband! wink emoticon

I spend money on my priorities.

What are your priorities?