Nutritional Gameplan (Week of 1/30/11 – 2/5/11)


Hi CoreCampers!

If anyone tells you that you can get in amazing shape without eating clean, don’t believe the hype!  Nutrition – NOT A DIET – is a huge part of your success and clean eating will not only help you see amazing results long-term, but will also make you feel amazing with more energy and clarity in your everyday life.

At Core / Conditioning Training, we do not believe in short-term diets, but rather an eating plan that equates to a Lifestyle Change which allows you to use food as fuel and rev up your metabolism so that you may enjoy food in moderation and eat to burn.

Just a reminder…As a CoreCarmper Member, you will receive a weekly Nutritional Game Plan where you can easily choose from meal options as well as have a grocery list to make your meal planning easy.

Our Weekly Meal Plans will follow our Core / Conditioning Training Nutritional Guidelines:

  • Eat 5-6 mini-meals per day, or every 2-3 hours -- Eat on a consistent schedule!
  • Make breakfast the largest meal of the day, dinner the leanest
  • Consume at least 1/2 gram protein per lb. of body weight each day
  • Consume approximately 10-11 calories per lb. of body weight each day
  • Drink at least 1/2 oz. of water per lb. of body weight each day (i.e. 140 lbs = drink at least 70 oz. / water each day)
  • Earn your carbs...Carbs are intended for energy so make sure carbs coincide with physical exercise
  • Carbs limited in the evening, preferably after 4-5 p.m.
  • Allow one "Cheat Day" per week

Here are your CoreCamper Meal Options for this week:

Remember to drink at least ½ oz water per pound of body weight EACH DAY!

Meal 1 (Breakfast):

1 cup Granola (We LOVE the “Ancient Grains” brand from Costco that is high in protein, contains Quinoa, one of our “superfoods”, and tastes great!) mixed with 1 cup Greek or Light Yogurt  PLUS a Protein Shake or Protein Bar (180 cals or under please)
**See below for Protein Shake and Bar ideas


Whole Grain Bread (OR we really love Ezekial Bread that can be found at any Health Food store or most Trader Joes) with a smear of Almond Butter (the best!)or Organic/Natural Peanut Butter  PLUS a Protein Shake or Protein Bar (180 cals or under)

Meal 2 (AM Snack):

Handful of Nuts (We love to mix 3 parts raw almonds and 1 part salted almonds to keep the sodium low but taste awesome!) PLUS Piece of fruit of your choice


1 cup Greek or Light Yogurt with small handful of Natural Oatmeal mixed in

Meal 3--Lunch:

Chunk Albacore Tuna with Avocado on Whole Grain Bread (or Ezekial Bread) or whole grain wrap PLUS Dark Leafy Greens w/fresh veggies of your choice (salad dressing should be 25 calories or less per tbsp, no more than 2 tbsp)


Chicken and Vegetable stir-fry, sliced scallions, carrots and brown rice PLUS Dark Leafy Green Salad


Grilled or Baked Chicken Breast with Steamed Veggies PLUS Dark Leafy Green Salad

Meal 4--PM Snack:

2 Tbsp. Hummus with Raw Veggies or Handful of Whole Wheat Crackers


Protein Shake

Meal 5--Dinner:

Grilled or Poached Chicken or Fish with ½ Baked Sweet Potato (can use “I can’t believe it’s not butter spray” and dash of Lite Salt) with Dark Leafy Green Salad


Whole Wheat Linguine, marinara sauce and vegetables served with chicken (Think 2 parts meat, 1 part pasta)

Meal 6--After Dinner Snack (optional):

Protein Shake


Small Cup Yogurt (100 calories or less, we like Dannon Light 'n Fit or Greek Yogurt) mixed with fresh blueberries or raspberries with some Green Tea


Large Handful of Frozen Grapes With some Green Tea


Handful of Nuts with some Green Tea

Grocery List for this week:

  • Water
  • Skinless Chicken Breasts
  • Chunk Albacore Tuna
  • Salmon or Tilapia
  • Green Leafy Lettuce
  • Salad Dressing (We like Light Italian or Asian dressing, make sure 25 calories or less per tbsp.)
  • Hummus (We love the Spinach and Artichoke Hummus, found at Target or Sam’s)
  • Bags of Steamable Vegetables
  • Whole Grain or Whole Wheat Crackers
  • Granola (We love “Ancient Grains” brand from Costco)
  • Raw veggies of your Choice
  • Ezekial Bread
  • Whole Wheat Linguine
  • Marinara Sauce (Organic, Low Sugar if possible)
  • Fresh Fruit
  • Protein bars, 200 calories or less (We like Pure Protein, Detour, ZonePerfect, South Beach or Myoplex)
  • Protein Powder  (Whey or Soy if you are lactose-intolerant)
  • Frozen Dark Berries (Used for Protein Shakes)
  • Crystal Light (Used for Protein Shakes and can be a sub for water)
  • Yogurt (We like Dannon Light 'n Fit or Greek Yogurt)
  • Almond Butter or Organic Peanut Butter
  • Whole Grain Bread & English Muffins
  • “I can’t believe it’s not butter” spray
  • Splenda or Stevia
  • Oatmeal (steel cut is best)
  • Lite or “No Salt”
  • Green Tea

Questions about substitutions or need advice?
Members can email us anytime at [email protected] for support and recommendations!

We are here for you!

Nutritional Gameplan (Week of 1/30/11 – 2/5/11) 2011-01-30T00:01:21+00:00
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