CoreCamper Weekly Nutritional Gameplan

2012-04-01T07:00:21-05:00
Hi CoreCampers!
You have some great choices this week!
Remember to follow our CoreCamper Nutritional Gameplan rules:
  • Eat 5-6 mini meals per day
  • Make breakfast your largest meal of the day, dinner the leanest
  • Try to get at least .5 g protein per lb. of body weight each day and 10-11 calories per lb. of body weight each day
  • Drink 64 oz of water
  • Allow one cheat day per week
Enjoy this week's plan and remember you can always email me if you need more suggestions!  Also check out this week's recipes that you can sub for any meal on this plan!
Ali
YOUR BEST BODY PLAN
Breakfast:
Loaded Vegetable Egg White Omelet
Banana (or piece of fruit of your choice)
OR
Light Greek Yogurt mixed with 1/2 cup blueberries or raspberries
1 piece of whole grain toast with SMEAR of Natural PB
OR
Protein Shake
Piece of fruit
Snack:
15 almonds (make mixture of 2/3 raw almonds mixed with 1/3 dry roasted)
OR
15 snap peas or 1 cup raw broccoli
2 tbsp. hummus for dipping
OR
Zone Perfect Cookie Dough bar (blue box, can be found at Target)
Lunch:
Turkey Wrap (Whole grain tortilla, smear of hummus, lettuce, tomato and turkey)
Piece of fruit
OR
Black Bean & Cheese Burrito (Whole grain tortilla, light cheese, black beans & heat)
Hummus (2 tbsp) and 1 cup raw veggies
OR
1 cup whole grain pasta, 1/2 cup natural spaghetti sauce, 1 cup diced chicken
Small dark leafy green salad with veggies of choice and 1 tbsp. light dressing
Snack:
1 banana & 1 piece of string cheese
OR
Protein shake (under 200 calories), mix 1 tbsp with water, shake and drink!
OR
Small handful soynuts and piece of fruit
Dinner:
Grilled chicken or fish
1 cup steamed veggies
1-2 cups dark leafy green lettuce with raw veggies and 1 tbsp. light dressing
OR
Baked Lemon or Rosemary Chicken with 1/2 cup brown rice
OR
Chicken Fajitas with low carb or whole grain tortillas.  May also mix in veggies and salsa for taste
OR
Dark Leafy Green big salad with veggies of choice, diced grilled chicken and 2 tbsp. light dressing
Pre-Bed:
Protein shake (under 200 calories, mix with water, shake and go!)

 

 

**You can pick up any whey or soy protein mix.  I order all of mine off of bodybuilding.com or if you are local in Mpls., I go to Complete Nutrition or GNC.  My favorite brands are EAS, Isopure, Champion, Designer Whey or my all time favorite...Syntha 6:)