CoreCamper Weekly Nutritional Gameplan

2012-03-18T07:00:07-05:00

Hi CoreCampers!

 

Nutrition plays a very big role in your quest to get fit.  But it doesn't mean you have to deprive yourself, eat all Organic, or run to specialty stores:)

 

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.

 

 

Our Weekly Meal Plans will follow our CORECAMPER 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:

 

Meal 1 (Breakfast):

 

Oatmeal (plain, can add a dash of stevia or cinnamon) & Protein Shake

 

OR

 

1 piece Whole Grain toasted bread w/ smear of Almond Butter (or Organic peanut butter)

Egg White omelet (can put chopped veggies, chopped turkey in omelet)

**We love the “Omelet Ease” maker, can find it on amazon.com for about $15 and great for those who make a lot of egg whites!

 

Meal 2 (AM Snack):

 

Yogurt with Nuts (10-12 almonds or walnuts)

 

OR

 

Hard Boiled Egg

 

Meal 3--Lunch:

 

Steamed Sweet Potato with Grilled Chicken Breast

 

OR

 

Sliced roast turkey breast with hummus and lettuce on 2 slices of whole wheat bread

Green Salad w/mandarin oranges, small handful of craisins & light Raspberry Vinaigrette Dressing

 

Meal 4--PM Snack:

 

Protein Shake (We love ½ cup light yogurt, 1 cup skim milk or crystal light, handful of frozen berries and 1-2 scoops protein powder—BLEND)

 

OR
Whole Wheat Crackers (5-6)  with Hummus (no more than 2-3 tbsp. Hummus)

 

 

Meal 5--Dinner:

 

Chicken and vegetables stir fry, sliced scallion, and carrots with brown rice

 

OR

 

Thin sliced beef tenderloin on a bed of spring greens w/cherry tomatoes, shaved parmesan, olive oil, and a drizzle of lemon juice

 

 

Meal 6--After Dinner Snack (optional):

 

Protein Shake

 

OR

 

Small Cup Light Frozen Yogurt with frozen berries
Grocery List for this week:

 

Water

Skinless Chicken Breasts

Beef Tenderloin

Green Leafy Lettuce/Spring Greens

Shaved Parmesan

Olive Oil

Lemon Juice

Light Raspberry Vinaigrette Salad Dressing

Bags of Steamable Vegetables

Egg Whites

Peppers/Onions (used for salads and egg white scramble)

Raw Veggies, used for Hummus, Salads etc.

Whole Wheat Crackers

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)

Skim Milk

Yogurt (We like Dannon Light 'n Fit or Light Greek Yogurt)
String Cheese

Almond Butter or Organic Peanut Butter

Whole Grain Bread

“I can’t believe it’s not butter” spray (for veggies or sweet potatoes)

Splenda or Stevia

Oatmeal (steel cut is best)

Hummus

Fruit (we like apples, dark berries, bananas)

Almonds and Walnuts
FREE FOOD FOR THIS WEEK:  Egg whites, veggies and fruit

 

Questions about substitutions or need advice?

Members can email us anytime at info@corecamper.com for support and recommendations!  We are here for you!