2014. január 12., vasárnap

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


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