A Fit Nurse: meal plans

Showing posts with label meal plans. Show all posts

Posted by Alyssa Schomaker / Wednesday, May 11, 2016 / No comments / clean eating , clean eating recipes , cravings , fitness , food , health , health and fitness coaching , meal plans

Clean Eating French Toast

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If you are craving for french toast, you don't have to cry or break your clean eating plan! Try this Clean Eating French Toast and fret no more. It's clean and it's healthy!! It won't mess up with your meal plans.  
 
You can use frozen or fresh berries for this too! Or you can also top it off with banana and cinnamon. Oh, yum!! 
 
Ingredients: 
 
3 egg whites 
1/4 cup almond milk 
1 teaspoon cinnamon 
1 teaspoon nutmeg 
1 teaspoon pure vanilla extract 
2 slices whole-grain bread/ezekiel bread 
Cooking spray 
1/2 cup berries 
1 tablespoon honey/agave nectar (optional) 
1 tablespoon powdered sugar (optional) 
2 tablespoons chia seeds (optional) 
 
How To: 
 
Blend egg whites, milk, cinnamon, nutmeg, and vanilla extract in a bowl.  
Dip bread in batter one slice at a time and let soak for 1 minute per side. (Enlist your kids to do this with you!!!) 
Spray a nonstick skillet with cooking spray and heat over medium heat. Add bread and let cook about 3 minutes on each side until golden brown.  
Remove to a plate and top with berries or bananas, honey or agave, sugar, and chia seeds!! Tasty!! 
 
 
If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me</a>! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!

clean eating, clean eating recipes, cravings, fitness, food, health, health and fitness coaching, meal plans

Clean Eating French Toast

If you are craving for french toast, you don't have to cry or break your clean eating plan! Try this Clean Eating French Toast and f...

Posted by Alyssa Schomaker / Sunday, August 24, 2014 / No comments / Accountability , Alyssa schomaker , busy mom , Busy Women's Challenge , clean eating , crock pot meals , emotional eating , meal plans , Motivation , Recipes , Support , Tips

How to stay on track with your health and fitness as a busy mom

I have asked myself at least a dozen times this week where the heck this summer has gone!  In the blink of an eye 3 months have passed and now we are getting ready to go back to school.  I am just not ready for this yet!!  But instead of fighting the change I am going to go with it!  CHANGE for anyone is hard, it's exhausting and sometimes frustrating and as a busy woman/mom/business owner the first thing to go is usually ourselves.... R I G H T!!  The one thing I have effectively trained myself to do over the past 3 years is to control my emotional triggers to food and keep myself on track even when the rest of my life feels out of control.  I always look at my fitness and nutrition as the one thing that I can control in a world of unknowns.  I can control what foods I choose to eat, I can control if I pack my lunch and snacks, I can control how much water I drink and I can control the time of day I wake up, go to bed and the choices I make to workout each day. No one can take that away from me.  No matter how jam packed my to do list is each week I put my workout into my calendar like a meeting that I cannot miss.   
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 When that alarm goes off in the mornings, I repeat to myself, "I am up" over and over until I can't fall back asleep.  Is it hard?   
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YES of course it is!  Especially on the nights I go to bed late or the kids wake up in the middle of the night.  But it's a sacrifice I am willing to make because being fit and healthy just feels good!  It releases those feel good endorphins, I have more energy, I like the way my clothes fit and I honestly have a better attitude towards my day when I start with a workout.  I know doing a morning workout is not for everyone, so I encourage you to find time and block it out no matter when that is!!!   
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My nutrition is also a key factor in my success and my emotional well being!  The next thing to hit the fan is what I eat when I'm busy.  It is so easy to make excuses for not having time to cook, or my family doesn't like healthy food, or I am a picky eater, or I don't like shakes!  But truthfully, those are all excuses because either you genuinely don't know where to start or you don't want to take the time to figure it out.  So let me be the one to help you figure it out by giving you the steps and the tricks that have worked for me!   
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I have decided that this is the perfect time to offer my Busy Woman's Challenge PART 2.   
So maybe you like going to the gym, doing crossfit, or your own workout routine or maybe you like Beachbody workout programs!  No matter what your workout style, you can either choose a program that I suggest or you can continue with your own!  I am offering a 30 day accountability and support group that is going to start with a 3 day refresh or gentle sweep of the old and in with the new!  
 
 Then for the next 30 days starting on September 1st we are going to learn how to plan out your meals, prepare snacks,  make better daily choices, combat emotional eating, and deal with all the temptations and situations you can come across in life as a busy woman! 
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The focus this month is on meals that are under 30 minutes to make, meals you can prep ahead of time and put in the crockpot, snacks that travel well, road tips, and ways to stay on track when you already have no time. 
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So what are the requirements? 
 
1.  You must be a customer of mine through my <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="color: #888888; text-decoration: none;">Team Beachbody Site</a>. 
 
2.  You must commit to 30 days of<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=207516" style="color: #888888; text-decoration: none;"> Shakeology starting with the 3 Day refresh</a>.   
 
<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="background-color: white; clear: right; color: #888888; float: right; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img alt="Busy Woman's Meal Plan and Accountability Group To Keep you On Track this Fall" border="0" src="http://teamgrayfitness.com/wp-content/uploads/2014/07/3-day-refresh-169x300.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" /></a>This comes in a nice little package with free shipping and a discounted price.  You aren't locked into anything at all and you can decide whether you want to make Shakeology a part of your routine after the 30 days or continue with just the new habits you have learned.  Shakeology truly was something  I was very unsure of at first but once I started drinking it for lunch each day and now I switched to breakfast it has kept my cravings for sweets in check, it gives me natural energy to get through my busy day and it gives me convenience when I need to be portable and on the go!  I know exactly what clean eating is and I can certainly maintain my results without shakeology but honestly its the convenience and 1 less meal I have to think about.  It's just a part of my healthy routine and I know my body is getting what it needs in the most natural state.  You should give it a try.  30 days and if you don't like it you can return for a full refund.  What do you have to lose?! 
 
3.  You must be willing to participate daily in our closed online support group. Each day you will get a tip, trick, recipe or suggestion from me and at the end of each day you log in and report your day.  You say on a scale of 1 to 5 how your food was, how your exercise went, did you drink your shakeology and any questions or comments.  This way we keep each other on track and I know how to support you better in your 30 days with me! 
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I have found that having this type of support and accountability was the missing piece for me. Without others to keep me motivated there were days when it was easy to just slack off! Knowing I have a community of support keeps me going, focused and determined not to let people down. 
 
So, if you are a busy woman, struggling to juggle all your life responsibilities with ease then this is great for you!  I am inviting you to complete the application below to be considered for a spot in this group!<iframe allowtransparency="true" frameborder="0" height="1161" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/mm3lsxj1xvu47f/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/mm3lsxj1xvu47f/">Fill out my Wufoo form!</a></iframe>

Accountability, Alyssa schomaker, busy mom, Busy Women's Challenge, clean eating, crock pot meals, emotional eating, meal plans, Motivation, Recipes, Support, Tips

How to stay on track with your health and fitness as a busy mom

I have asked myself at least a dozen times this week where the heck this summer has gone! In the blink of an eye 3 months have passed and n...

Posted by Alyssa Schomaker / Monday, February 24, 2014 / No comments / 21 Day Fix , A fit nurse , Accountability , Alyssa schomaker , fitness , meal plans , nurse , nutrition , Support , Test Group , What is the 21 day fix

21 day Fix Test group application

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It's official.... <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=193752" style="color: #888888; outline: none; text-decoration: none;" target="_blank">21 day FIX</a> is here!!! It has OFFICIALLY launched and I am READY to tackle this program with people who are SERIOUS about getting results!! </div>
 
 
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You are invited to my exclusive TEST GROUP! </div>
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Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The 1st test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program. The test group lost 10+ lbs in 21 days!! 
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 The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. When eaten in the right quantities, there are no foods that are off limits. 
No weighing, No measuring, No counting calories, No carbs or points. If it fits in the container, you can eat it. AND you'll lose weight. When eaten in the right quantities. 
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Did I mention ---> there are NO FOODS OFF LIMITS! 
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Told ya.. I've NEVER done one like this before So... who's with me? I need 5 people who want to test this out right along side me! ONLY taking 5 more since it's a test group, so send me a message or <a href="mailto:katiheifner@gmail.com" style="color: #888888; outline: none; text-decoration: none;" target="_blank">email</a> ASAP! {katiheifner@gmail.com} 
This is the start of a life long fitness routine and it starts with 21 days of pure focus coupled with exclusive support from me, YOUR COACH!! Are you in???  
 
This is not a QUICK FIX - but a true REMEDY for all those bad habits we have created in our lives. This 21 day journey will FULLY equip you to MAINTAIN your healthy lifestyle!! (WITHOUT BEING MISERABLE!) 
 
 
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I hope you can <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=193752" style="color: #888888; outline: none; text-decoration: none;" target="_blank">JOIN US</a>!</div>
 
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xoxo,</div>
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Alyssa</div>
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21 Day Fix, A fit nurse, Accountability, Alyssa schomaker, fitness, meal plans, nurse, nutrition, Support, Test Group, What is the 21 day fix

21 day Fix Test group application

It's official.... 21 day FIX is here!!! It has OFFICIALLY launched and I am READY to tackle this program with people who are SERIOUS ...

Posted by Alyssa Schomaker / Monday, March 25, 2013 / No comments / clean eating , clean eating recipes , meal plans

1500-1800 calorie meal plan

Are you new to clean eating and meal planning? Do you know how many calories you should be consuming in a day? I have created a meal plan for the week that is based off of 1500-1800 calories to get you moving in the right direction. Weight loss is not impossible but, many of us have no idea where to start or what 1500 calories looks like!! 
 
Start here by clicking on the <a href="http://www.calculator.net/calorie-calculator.html">Calorie Calculator</a> to figure out how many calories you should consume in a day to promote healthy weight loss. 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9qxSJC3Rl79dyg9j9JcbXQa2Azi35o0bCnPx5dkxREY1kclJ3lhZS2KkSkO-zjaEFqUFEj-N7qE3UbeRdmyZ2fJZWvTqocHExP94BBtLp55z-oL9txPkUnVq0umyxfZ73MPYsYx8PYye/s1600/salmon-spinach-sweet-potato-24042012.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE9qxSJC3Rl79dyg9j9JcbXQa2Azi35o0bCnPx5dkxREY1kclJ3lhZS2KkSkO-zjaEFqUFEj-N7qE3UbeRdmyZ2fJZWvTqocHExP94BBtLp55z-oL9txPkUnVq0umyxfZ73MPYsYx8PYye/s1600/salmon-spinach-sweet-potato-24042012.jpg" /></a>Monday: 
Breakfast: 4 scrambled egg whites, 1 cup cooked oatmeal, ½ grapefruit. 
 
Snack: 1 scoop vanilla whey protein powder w/water and 1 apple. 
 
Lunch: Blue Cheese Spinach Salad: 1 cup baby spinach+ 1 cup arugala + 2tbsp blue cheese crumbles+ 2 tbsp blueberries + 1 tbsp pecan halves + 6oz grilled chicken (save 3 oz for tomorrow’s lunch) + 1tbsp olive oil and 1 tbsp balsamic vinegar. 
 
Snack: 1 cup plain non fat greek yogurt, 2 tbsp slivered almonds, 1 packet splenda (optional) and a dash of cinnamon. 
 
Dinner: 4 oz broiled salmon with 2 cups steamed spinach and 7 oz sweet potato (save 3 oz for tomorrow’s lunch) plus a dash of cinnamon. 
 
Calories: 1,571 
Protein: 139 g 
Carbs: 128 g 
Fat: 60 g 
 
 
 
 
 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_2Vb9vyMzxZvs4Oo8xsPEqnKLaPAsJ64QASaYy0nLjz3MEkopLr0WpfXc6NlX4KZzJh-NW9g7Si1MNb6FSAjWWvdDem0fGEkUavqk3eFxWEGKIIYcL4Fj9RcCZC4NdgjeDvlGeIx7Q5R/s1600/Grilled-Chicken-and-Veggie-Kabobs-Atop-Sage-Rice-Food_com-123251-237057_730x410.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_2Vb9vyMzxZvs4Oo8xsPEqnKLaPAsJ64QASaYy0nLjz3MEkopLr0WpfXc6NlX4KZzJh-NW9g7Si1MNb6FSAjWWvdDem0fGEkUavqk3eFxWEGKIIYcL4Fj9RcCZC4NdgjeDvlGeIx7Q5R/s320/Grilled-Chicken-and-Veggie-Kabobs-Atop-Sage-Rice-Food_com-123251-237057_730x410.jpg" width="320" /></a>Tuesday: 
 
Breakfast: Egg n cheese muffin: 4 egg whites, 1 slice cheddar cheese, 1 low calorie whole grain english muffin. 
 
Snack: 1 cup plain nonfat Greek Yogurt with 1 cup grapes. 
 
Lunch: 3 oz leftover grilled chicken, 3 oz leftover sweet potato, 1 cup steamed broccoli and 1 cup strawberries. 
 
Snack: Chocolate Almond protein Shake: blend 1 scoop Shakeology with ⅓ cup unsweetened almond milk, 1 tsp almond extract, ice and water, top with 2 tbsp slivered almonds and 1 tbsp carob chips. 
 
Dinner: 3 oz grilled chicken kebabs with ¾ cup brown rice and 1 cup steamed spinach with greek yogurt and cucumber sauce. (sauce: combine 3 tbsp plain non fat greek yogurt, ¼ diced cucumber, ½ tbsp lemon juice, 1 tsp minced garlic, dash of dill, sea salt and pepper) 
Calories: 1540 
Protein: 148 g 
Carbs: 156 g 
Fat: 38 g 
 
Wednesday 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBslcKM32CMHhmZxzsIMWMpkoMu7mMBdYw-qESHturKI-ZdAMZCUjMffSt5Iz5wQNCgzSStH9wFRuTCXzOY6u7-DiCbWenVol8rHHS77cBf3siB8Fux4ttrczQJTKV0RF88ZaV3vz2gVq2/s1600/Peanut-Butter-Smoothie.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBslcKM32CMHhmZxzsIMWMpkoMu7mMBdYw-qESHturKI-ZdAMZCUjMffSt5Iz5wQNCgzSStH9wFRuTCXzOY6u7-DiCbWenVol8rHHS77cBf3siB8Fux4ttrczQJTKV0RF88ZaV3vz2gVq2/s1600/Peanut-Butter-Smoothie.jpg" /></a>Breakfast: Chcolate PB Banana Shake: Blend 1 scoop Shakeology with 1 banana and 1 tbsp all natural pb with 1 tbsp carob chips and ½ cup skim milk ice and water. 
 
Snack: 1 cup low fat cottage cheese and 1 cup sliced pineapple. 
 
Lunch: Turkey Burger: 4 oz grilled ground turkey breast patty plus dijon mustard, grilled onions and peppers, thin whole wheat sandwich bun, ½ cup baby carrots ½ cup celery sticks. 
 
Snack: PB&J Yogurt: 1 cup plain nonfat greek yogurt with 1 tbsp all natural pb and ½ cup sliced strawberries. 
 
Dinner: 7 oz broiled flank steak (save 3 oz for tomorrow) plus ½ cup sauteed mushrooms and onions plus 2 tbsp blue cheese crumbles and ¾ c cooked brown rice and 1 cup steamed broccoli. 
 
Calories 1,650 
Protein: 159 g 
Carbs: 169g 
Fat: 40g 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQYm4NTa-ACF0DxngLrZrdOausI7RZHsxrY-b4SWEuTKKr9Bjbk5PNMmyok5caNmEKivCAqjBSfLS5MBd-Enjz5boT_ZpcqlZMydxJJsy3-GmELqF127sAB6O4exbZyBtK0Q1jeL81gYiw/s1600/cranberry.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQYm4NTa-ACF0DxngLrZrdOausI7RZHsxrY-b4SWEuTKKr9Bjbk5PNMmyok5caNmEKivCAqjBSfLS5MBd-Enjz5boT_ZpcqlZMydxJJsy3-GmELqF127sAB6O4exbZyBtK0Q1jeL81gYiw/s400/cranberry.jpg" width="300" /></a>Thursday: 
 
Breakfast: Cranberry Breakfast mug (From Oxygen Magazine) 
3 egg whites, 2 tbsp plain unsweetened almond milk 
½ tsp vanilla extract 
¼ tsp almond extract 
⅓ oat flour 
2 tbsp almond meal 
¼ tsp baking powder 
dash of sea salt 
1 tbsp dried cranberries 
1 tsp maple syrup 
Beat egg whites in small bowl, add almond milk, vanilla, and almond extracts and stir. 
Combine oat flour, almond meal, baking powder and salt in a large bowl. 
Add wet ingredients to dry ingredients and combine until smooth. Add in cranberries. 
Pour in a large coffee mug. Microwave for 2 minutes and 20 seconds or until knife inserted in the center comes out clean. Drizzle with maple syrup and serve. 
 
Snack: 1 can tuna plus ¼ c diced avocado and sea salt with pepper to taste and 2 brown rice cakes. 
 
Lunch: 3 oz leftover flank steak plus 4 cups romaine lettuce and ¼ sliced red pepper, ½ cup shredded carrot, 1 tbsp olive oil and 1 tbsp balsamic vinegar. 
 
Snack: 1 cup plain nonfat greek yogurt and 1 pear. 
 
Dinner: 6 oz grilled chicken save 3 oz for tomorrow ¾ cup brown rice and 1 cup steamed asparagus. 
 
Calories: 1705 
Protein: 145 g 
Carbs: 160 g 
Fat: 54 g 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN4AfnHPG_1d3iRltMnAA_Nwl9uSxYZS9q4OUWKXBDR6QgcP40HseH7DsYNTz8nUj4lcXh2Du_UmCEJfsJzkFE_6IfNWdmTvPsBO9e6pEYHezGmZMFzwQ9wG2QJxJ2YP-rU2Gbs4yTilmG/s1600/Orange+Salad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN4AfnHPG_1d3iRltMnAA_Nwl9uSxYZS9q4OUWKXBDR6QgcP40HseH7DsYNTz8nUj4lcXh2Du_UmCEJfsJzkFE_6IfNWdmTvPsBO9e6pEYHezGmZMFzwQ9wG2QJxJ2YP-rU2Gbs4yTilmG/s400/Orange+Salad.jpg" width="400" /></a>Friday: 
 
Breakfast: 4 hard boiled egg whites, ¾ c dry oats cooked in water with a dash of cinnamon and seas salt with 1 tbsp raisins. 
 
Snack: 1 cup plain non fat greek yogurt and 2 tbsp cashews (unsalted & raw). 
 
Lunch: 3 oz leftover grilled chicken with 2 slices whole grain toast, 2 lettuce leaves, 3 slices yellow onion, 1 slice tomato, 1 slice swiss cheese. 
Snack: 1 cup low fat cottage cheese and 1 orange. 
 
Dinner: 6 oz broiled tilapia save 3 oz for tomorrow, and juice of ½ lemon and ¾ cup cooked quinoa and 2 cups steamed spinach. 
 
Calories: 1,603 
Protein: 146 g 
Carbs: 171 g 
Fats: 39 g 
 
 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6c25xdFZvWeEP1XiziNx9HP8spkUyg81EMeuy83jsxMvlu8iOmfUtH5yF03BSzHV7hmm84TrenMUGK16Sygqq_g0QNVspNX9Ofv_NG7qkd8sNikyj2lEh1NtxEtVhnVixIgsFD9x88la/s1600/omlet.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6c25xdFZvWeEP1XiziNx9HP8spkUyg81EMeuy83jsxMvlu8iOmfUtH5yF03BSzHV7hmm84TrenMUGK16Sygqq_g0QNVspNX9Ofv_NG7qkd8sNikyj2lEh1NtxEtVhnVixIgsFD9x88la/s320/omlet.jpg" width="320" /></a>Saturday 
 
Breakfast: Veggie Omelet: 1 egg, 2 egg whites, ¼ cup sliced mushrooms, ¼ cup diced tomato, ½ cup chopped yellow onion, 1 cup spinach, 1 slice whole grain toast. 
 
Snack: 2 brown rice cakes 1 cup low fat cottage cheese, 2 tbsp all natural peanut butter. 
 
Lunch: 3 oz leftover tilapia, juice of ½ lemon, 1 cup steamed broccoli, 1 ½ cups cooked brown rice and save half for dinner and 1 tbsp olive oil. 
 
Snack: 1 scoop shakeology w/water and 1 apple. 
 
Dinner: Chicken Stir Fry: 3 oz chicken, ½ c each sliced bell pepper, chopped onion, bok choy and snap peas, 2 tbsp bragg liquid aminos, ¾ cup leftover brown rice ¾ tbsp rice vinegar. 
 
Calories: 1,782 
Protein: 150 g 
Carbs: 178 g 
Fat: 55 g 
 
Sunday 
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC_Q_IHlbJpX__qbfAddulfgmgj536LJSkup5jCeaXsmuNkacozJrVWbNtVl3SDV3krD4LEiSuqS9im48Zh39jRsijpg6HG5Qa3P9x0-ToHsjfIFaCGBQOue-q_fo-2bzFwlIcKKLshg7i/s1600/quinoaparfait.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC_Q_IHlbJpX__qbfAddulfgmgj536LJSkup5jCeaXsmuNkacozJrVWbNtVl3SDV3krD4LEiSuqS9im48Zh39jRsijpg6HG5Qa3P9x0-ToHsjfIFaCGBQOue-q_fo-2bzFwlIcKKLshg7i/s400/quinoaparfait.jpg" width="400" /></a></div>Breakfast: Quinoa Parfait: layer ¾ c cooked quinoa, 1 cup plain nonfat greek yogurt, 2 tbsp blueberries, ¼ c sliced strawberries, 2 tbsp raspberries, 2 tbsp chopped walnuts. 
 
 
 
 
 
 
 
 
 
Snack: 1 cup plain nonfat greek yogurt and 1 apple. 
 
 Lunch: Scrambled egg white pizza 
3 egg whites 
1 small whole wheat tortilla 
1 tsp garlic finely chopped 
2 slices tomato 
2 tbsp fresh basil, chopped 
dash of sea salt and pepper 
½ cup shredded skim mozzarella cheese 
1 tbsp grated parmesan cheese 
 
Preheat oven to 450 degrees, meanwhile scramble egg whites in a small frying pan. season with salt and pepper. Place whole grain tortilla on a baking tray, spread with garlic evenly on top. Spoon scrambled egg whites over garlic and distribute evenly. Top with basil, tomatoes and cheese. Bake 6 to 8 minutes until cheese is melted. Broil for 1 minute, remove and let stand for 1 minute before slicing! 
  
Snack: strawberry banana shake, blend 1 scoop shakeology w/ ½ cup strawberries, ½ banana, and 1 cup water and ice. 
 
Dinner: 6 oz jumbo shrimp, ½ tsp minced garlic, ¼ c yellow onions, 1 cup sliced zucchini, dash of sea salt and pepper, 1 cup cooked whole wheat pasta and 1 tbsp olive oil.

clean eating, clean eating recipes, meal plans

1500-1800 calorie meal plan

Are you new to clean eating and meal planning? Do you know how many calories you should be consuming in a day? I have created a meal plan fo...

Posted by Alyssa Schomaker / Tuesday, March 19, 2013 / No comments / clean eating , meal plans , shakeology

Abs made in the Kitchen meal plan

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_ySKUmiU3T1JJGfiE8mY8Xns4KCTLAsd1_-XTTmmpJEMIgRKHXhltGKB7a1hRDQjcWJA-EKv7wYI8XqeFbZzuSbzEIUEtX50wF9IsPrGBdOOsKjGfu6mXEffYnQa3d_tGxWnMB3EtNb_4/s1600/Six-Pack-Abs-in-Kitchen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_ySKUmiU3T1JJGfiE8mY8Xns4KCTLAsd1_-XTTmmpJEMIgRKHXhltGKB7a1hRDQjcWJA-EKv7wYI8XqeFbZzuSbzEIUEtX50wF9IsPrGBdOOsKjGfu6mXEffYnQa3d_tGxWnMB3EtNb_4/s320/Six-Pack-Abs-in-Kitchen.jpg" width="226" /></a></div><div class="separator" style="clear: both; text-align: center;"> </div><div class="text_exposed_root text_exposed">Everyone knows you can't out exercise a poor diet! But, the majority of people have no idea how to eat to acheive a lean tone physique! First of all you need to eat and eat frequently! No starving allowed!! This is a sample meal plan that I created! 
 
Breakfast - 
1 Whole Egg + 3 Egg Whites + 1/2 Cup Old-Fashioned Oatmeal 
OR Egg White Omelette – 1/2 Cup Egg Whites + 1oz Fat Free Feta Cheese + Bell Peppers + Spinach 
 
Snack 1- 
1/2 Cup Nonfat Cottage Cheese + Serving Mixed Berries 
OR 1/2 Cup Nonfat Plain Greek Yogurt (can be sweeten with Stevia & cinnamon) + Medium Apple 
OR 1/2 Serving Nuts or Nut Butter + Medium Pear or Apple 
 
Lunch - 
4 ounces of Fish, Chicken or Extra Lean Ground Turkey + 1 Serving Fibrous Veggies + 1/2 Cup Brown Rice (Quinoa or 4oz Yam/Sweet Potato or 1 Slice Ezekiel Bread) 
 
Snack 2- 
2 servings of Lemon Protein bars or 2 turkey meat loaf muffins and <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology</a> 
 
Dinner - 
4 ounces of Chicken, Fish or Extra Lean Ground Turkey + 1 Serving Fibrous Veggies 
 
Post-workout 
Protein Shake made with 1 Cup Unsweetened Almond or Coconut Milk or Water (I like to blend mine with ice)</div><div class="text_exposed_root text_exposed"> </div><div class="text_exposed_root text_exposed">I am starting a 30 day clean eating and shakeology challenge group on April 1st! If you would like more meal plans, clean eating recipes, and be willing to replace one meal a day with <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology!</a> Please message me at <a href="mailto:schomakeralyssa@gmail.com">schomakeralyssa@gmail.com</a>  or FRIEND request me on facebook! <a href="mailto:fb@alyssaschomakerfitness">fb@alyssaschomakerfitness</a> 
 
 </div><div class="text_exposed_root text_exposed"> </div> <div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

clean eating, meal plans, shakeology

Abs made in the Kitchen meal plan

Everyone knows you can't out exercise a poor diet! But, the majority of people have no idea how to eat to acheive a lean tone physiqu...

Posted by Alyssa Schomaker / Wednesday, March 6, 2013 / No comments / clean eating recipes , meal plans

Ab friendly meal plan

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ2-DleA5hFgirAjVpcexvN-GxPM4mRc5ZMMv1LqEi46BkLrYG5YU0CN10YKeeJ4RGJR_DaT2Ebr4ekO5SQdq17kM1NgftXHdG1cAfmPNzTBE8qQaZbTE2QxluOim8MQoAhN37oiyUVHpq/s1600/905f1a121a53b7b0ea10e8c4c7732a91.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ2-DleA5hFgirAjVpcexvN-GxPM4mRc5ZMMv1LqEi46BkLrYG5YU0CN10YKeeJ4RGJR_DaT2Ebr4ekO5SQdq17kM1NgftXHdG1cAfmPNzTBE8qQaZbTE2QxluOim8MQoAhN37oiyUVHpq/s200/905f1a121a53b7b0ea10e8c4c7732a91.jpg" width="200" /></a></div>Abs Friendly Meal Plan = ) 
 
Good Morning everyone! Here is another meal plan for you with some recipe ideas!! This next Sunday (my cooking day) I think I am going to try to switch it up and try some new recipes- so I'll let you know how it goes. 
 
Wake Up: Body Beast Chest and Tri 
 
 
Meal One: 
Pumpkin Protein Pancakes 
1 tbsp of Sugar-Free Syrup or Agave Nectar (my favorite!) 
 
Meal Two: 
3/4 c. of Fat Free Cottage Cheese 
1/2 c. of Cubed Fresh Pineapple 
 
 
Meal Three: 
5 oz. of Turkey Meatloaf 
1 c. of Steamed Broccoli 
 
Meal Four: 
2 tbsp of Hummus 
1 Sliced Green/Yellow/Red Pepper 
12 Almonds 
 
Meal Five: 
Shrimp Stir Fry 
1/2 c. Brown Rice 
 
Meal Six: 
2 Scoops Protein Powder or Shakeology 
6 oz container of Low Carb/Fat Free Yogurt 
 
 
Recipes 
 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp1Ce6k97WXD_DpUJfoLr4hazAT1-Crkckd43DkARiqxajBccjD95FRdr6kloljD70Uv1DpP1VXokmrNcFcclc5gPfJioW0cR9lXEIu3IZNH-rYMKapSu4mXbeDHA0HhS-W1oTlUYd-t8a/s1600/protein+pancake.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhp1Ce6k97WXD_DpUJfoLr4hazAT1-Crkckd43DkARiqxajBccjD95FRdr6kloljD70Uv1DpP1VXokmrNcFcclc5gPfJioW0cR9lXEIu3IZNH-rYMKapSu4mXbeDHA0HhS-W1oTlUYd-t8a/s1600/protein+pancake.jpg" /></a> 
Pumpkin Pancakes 
 
Recipe: 
4 Egg Whites 
1 Scoop of Protein Powder 
1/3 c. of Canned Pumpkin 
1/2 c. Oats 
1/4 tsp Ground Cinnamon 
Splenda to taste (2-3 packets) if desired 
2 tbsp of Sugar-Free Maple Syrup and/or Spray Butter 
 
Preheat Grill 300 degrees 
 
Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture on electric grill and cook at 300 degrees. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side. Serve with sugar-free syrup and spray butter. 
 
Servings: 1 
 
Turkey Meat Loaf 
 
 
Recipe: 
1 1/2 Pounds of Lean Ground Turkey 
1/2 c. Chopped Onion 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrBRnWRzFO5jJA8BvymTf5xCrNqUb_6cT8szwiTTVUSG8LCrPtW0gMcHpGGey2KxmtvnsBLdaxwayKWTuhBG2tIPfnt7w7cMWkd1FVqUhh7dxEvzM-otHIHqKnAFfwrkvdjUJJuiGXELRd/s1600/turkey_meatloaf.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrBRnWRzFO5jJA8BvymTf5xCrNqUb_6cT8szwiTTVUSG8LCrPtW0gMcHpGGey2KxmtvnsBLdaxwayKWTuhBG2tIPfnt7w7cMWkd1FVqUhh7dxEvzM-otHIHqKnAFfwrkvdjUJJuiGXELRd/s320/turkey_meatloaf.jpg" width="320" /></a>2 tbsp Minced Garlic 
1/2 c. Chopped Green Pepper 
1/4 tsp Black Pepper 
2 Egg Whites Slightly Beaten 
2 tsp of Worcestershire Sauce 
1/4 c. Chicken or Vegetable Broth 
1/2 c. Quick Cooking Oats 
 
Topping: 
1/3 c. of Low Carb Ketchup 
2 Tbsp. Splenda Brown Sugar 
1 Tbsp. of Mustard 
 
Preheat oven to 350 degrees 
 
Sauté the onions and peppers until just lightly brown and then add garlic and sauté for 5 minutes more. Remove from heat and let it cool slightly. Mix all of the meat loaf ingredients plus the onions, peppers and garlic together in large bowl making sure that it is mixed well. Shape mixture into a loaf and place in a baking dish that has been sprayed with non stick cooking spray. Mix the topping ingredients together and spread on top of the loaf. 
 
Bake at 350 for 45 - 50 minutes. Let it cool for 20 minutes before cutting and serving. 
 
Servings: 4 - 6 servings depending 
 
 
Shrimp Stir Fry (or Chicken) 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQRu-P4OBRObdNMCyzFxwpZq2zss81WpOGmIcHJ7-rmXkDhc8mfnlshDfpj_8n-7eWsXDi_1yUSnzBG8wVarQO3ln0wM9BoZsza220TjUCfHLwj_xyvwM3VK7gPCHc_aaCvGzs8XVstPB/s1600/stir+fry+5.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBQRu-P4OBRObdNMCyzFxwpZq2zss81WpOGmIcHJ7-rmXkDhc8mfnlshDfpj_8n-7eWsXDi_1yUSnzBG8wVarQO3ln0wM9BoZsza220TjUCfHLwj_xyvwM3VK7gPCHc_aaCvGzs8XVstPB/s320/stir+fry+5.jpg" width="320" /></a> 
Recipe: 
5 oz of Shrimp peeled and de-veined or Chicken 
1/4 tbsp of Low Sodium Soy Sauce 
1/2 tsp Rice Vinegar 
1/4 c. Low Sodium Chicken Broth 
1/4 tsp of Minced Garlic 
1/4 tsp of minced Ginger 
1/4 c. of sliced Purple Onion 
1/2 c. Broccoli Florets 
1 c. of Snow Peas (Love these!!) 
1/2 c. of halved Mushrooms 
1/4 c. of Red Bell Pepper Cubed 
1/4 c. Canned Water Chestnuts, drained 
1/2 c. Cooked Brown Rice 
 
 
 
Rinse and drain the shrimp. Heat the soy sauce, rice vinegar, and 2 tablespoons of chicken broth in a pan over medium heat. Add the garlic and ginger and cook until tender. Do not overcook as it will burn the garlic! Add the vegetables to the pan and continue to cook, adding more broth as necessary and turning the vegetables so that they are evenly cooked throughout. 
 
When the vegetables are halfway cooked, add the shrimp and continue to cook until vegetables are tender and the shrimp are opaque in color. Serve over rice. 
 
If you need help with meal planning or are interested in participating in one of my elite fitness and challenge groups email me at schomakeralyssa@gmail.com!! 
 
Enjoy! XXOO Alyssa 
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