Follow A Fit Nurse

__________________________________________________________

Thursday, July 18, 2013

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? 

How about a 5 day Quick start program to jump start you into being a lean mean fat burning machine!


5-day quick start meal plan
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

Daily workout: Alpha Cardio
* * * * * * * * * * * * * * * * * * * * * * *
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.

Daily workout: Alpha Speed 1.0
* * * * * * * * * * * * * * * * * * *

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.

Daily workout: Alpha Total Body Circuit
* * * * * * * * * * * * * * * * * * * *
 
Day 4
Breakfast: Morning Delight Smoothie
1 cup 100% orang 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.

Daily workout: Alpha Ab Intervals
* * * * * * * * * * * * * * * * * * * *

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.

Daily workout: Alpha Lower Focus

I am excited to be participating in a Focus T25 test group! The selected participants are learning about the meal planning, recipe guide, and are focused on getting incredible results with this program. We are going to be experts in the workout program, meal plan, and nutrition guide! Tag this page to follow our progress!

As always you can Message me if you have any questions or need support to a healthier you!
Share this article with your friends :)
Facebook Twitter Pinterest StumbleUpon Google LinkedIn

No comments:

Post a Comment