Melissa Bender étrend

Example 1 (5 days Out from Competition):
Breakfast: 
Coffee with Organic So Delicious Unsweetened Coconut Milk
100 Calorie Whole Wheat Flat Bread Roll 
1 Large Egg
Fresh Baby Spinach (on my egg sandwich)

AM Snack: 
Fruit and Nut Trail Mix Bar

Lunch: 
2 Cups Baby Spinach with 5 Cherry Tomatoes
2 Cups Baked Spaghetti Squash
4 oz Boneless Skinless Chicken Breast
2 Stalks of Celery with Smucker's Organic All Natural Peanut Butter (2 Tbsp)
1/2 Cup Black Seedless Grapes

PM Snack:
Green Smoothie (This recipe minus the kiwi: She Hulk Smoothie Recipe)
Included: 
1/2 cup almond milk
1/2 cup coconut milk
1 cup 0% Greek Yogurt Plain
2 cups spinach
1 tablespoon almond butter
1/2 Banana

Dinner:
Quinoa Vegetable Pilaf (Quinoa, spinach, cherry tomatos, eggplant, zucchini, onion, tomato, extra virgin olive oil)
Boneless Skinless Chicken Breast with 1 tablespoon cream of chicken soup

Example 2: (2 Weeks out from Competition):

Breakfast:

Coffee with Unsweetened Vanilla Coconut Milk

2 Slices Ezekial Bread with 1 Egg and Baby Spinach

Plain 0% fat Greek Yogurt mixed with 2 tablespoons of PB2

AM Snack:

Fit and Active Double Chocolate Protein Meal Bar

Lunch:

4 oz Boneless chicken breast

Fresh Baby Spinach with Cherry Tomatoes

5 Stalks of Asparagues (baked with olive oil)

1/2 Acorn Squash (baked)

2 oz baked sweet potato

Granny Smith Apple

After Work Snack: 

1 Slice Ezekial Bread

2 Tablespoons Smucker's Organic Natural Peanut Butter

Dinner:

4 oz baked Chicken

2 oz baked Tilapia

Zucchini sauteed in olive oil

Sweet Potato Chips

Example 3 (4 Weeks Out for Competition):

Breakfast: 

Coffee with Unsweetened Almond Milk

Egg Sandwich on Whole Wheat 100 Calorie Flat Bread

Spinach

1 tablespoon of hummus

1 Homemade Gluten Free Protein Muffin (10/10 Protein Muffin)

AM Snack:

Kashi Dark Chocolate Coconut Granola Bar

Protein Muffin

Lunch:

Salmon Salad with Baby Spinach and cherry tomatoes

Granny Smith Apple

Greek Yogurt mixed with Almond Butter

After Work Snack:

Ezekial Bread with almond butter and half of a banana

Dinner:

Tilapia in a Whole Wheat Tortilla with Greek Yogurt (in place of sour cream)

Baby Spinach

Salsa

Sweet Potato Tortilla Chips

 

Tilapia, Whole Wheat Tortilla
Salsa, Baby Spinach
Greek Yogurt

 

Example 4 (8 Weeks Out from Competition):

 

 

Breakfast:
Coffee with Unsweetened Coconut Milk
Maple Brown Sugar Oatmeal with fresh Walnuts
Fit and Active Chocolate Peanut Butter Protein Meal Bar

AM Snack:
1 Slice Whole Wheat Bread
1 Tablespoon Smucker's Natural Peanut Butter

Lunch: 
Crockpot Spinach and Tomato Chicken 1.5 cups
Walnut and Spinach Salad
Granny Smith Apple

After Work Snack:
Peanut Butter Greek Yogurt with dark chocolate chips 

Dinner: 
Sushi (A mixed combination)

After Dinner Snack:
Almond Coconut Milk
Crunch Cranberry Almond Multi-grain cereal (1 cup)

forrás


Németh Dorottya étrend itt

Étrend alakuláshoz / Béres Alexandra 1. hét itt

Étrend alakuláshoz / Béres Alexandra, 2. hét itt
Étrend alakuláshoz 4/1. itt
Étrend alakuláshoz 4/2. itt
Étrend alakuláshoz 4/3. itt

 

Péntek Enikő - ötletek napi 5 étkezésre itt
Péntek Enikő étrend itt.

Shapetilt 1 (hal nap) itt
Shapetilt 2 (édes nap) itt
Shapetilt 3 (light nap) itt
Shapetilt 4 (magyaros nap) itt
Paleo mintaétrend 1 itt

Paleo mintaétrend 2 itt

Paleo mintaétrend 3 itt

 

Bodyrock mintaétrend itt

 

1. heti Katus Attila étrend itt.
2. heti Katus Attila étrend itt.

3. heti Katus Attila étrend itt.

Mintaétrend alakuláshoz 1 itt.
Mintaétrend alakuláshoz 2 itt.
Mintaétrend alakuláshoz 3 itt.

IR étrend itt.
LifeTilt példa étrend itt.
Példa étrend itt.
Diétás étrend itt.
Minusz 1 kiló/hét étrend itt.
Asylum étrend itt.
Étrend kezdőknek itt.
Peak étrend itt.
Les Mills Pump étrend (Jump start) itt.

Egy húsos és egy vega heti étrend itt.

   Facebook oldal: Boszorkánykonyha