Meal Planning for Success COACH JACQUIE SMITH, Pn1 NASM cpt October -‐ November 2014
HOSTED BY:
FUNKTIONAL FITNESS 213 N. GILBERT RD., GILBERT AZ 85234
Be sure to "LIKE" and follow Coach Jacquie's Face Book Page
Rev45 Breakfast
Gluten-‐free Plant Eater
Breakfast Quiche
Eggs, Broccoli, & Toast
1 tsp. butter 1/2 cup uncook quinoa 8 eggs 1 1/4 cup whole milk 1 Tbsp. chopped garlic 1 tsp. chopped fresh thyme 1/2 tsp. fine sea salt 1/2 tsp. ground black pepper 2 cups packed baby spinach, roughly chopped 1 cup finely shredded Romano or Parmesan
2-‐3 hard boiled eggs (pre-‐prepped) 2 cups Frozen or (pre-‐steamed) broccoli add sriracha or your fave hot sauce 1 piece of whole wheat or sprouted grain toast add a smear of natural nut butter
Pre-‐heat oven 350 & butter an 8x8 baking dish DO NOT PRE-‐COOK QUINOA, RINSE IT WELL Whisk together eggs, milk, garlic, thyme, salt, pepper, & quinoa. Stir in spinach, then pour mix into butter dish. Cover tight w/ foil. Jiggle dish side to side to allow quinoa to settle at the bottom. Bake until set, apprx. 45 min. Top with cheese, cook uncovered for about 10 more min. Cool, slice, serve. Serves up to 4.
Gluten-‐free
Plant Eater
Protein, Oats, & Berries
Plant Eater
1/2 cup dry measure rolled oats 1 scoop protein powder of choice 1/2 fresh blueberries 1/2 cup sliced strawberries Cook oats according to package. Stir in protein powder until smooth and add water as necessary. Stir in berries. add 1 Tbsp. chopped nuts if you like
Eggs, Cheese & Salad
Zucchini Frittata
2 eggs -‐ scrambled or any style you prefer large side salad-‐ greens and any vegetables you prefer 1/2 Tbsp. olive oil drizzled over salad 1 oz. buffalo mozzerella cheese on the side 2 slices uncured bacon
1 cup grated zucchini 1/4 chopped onion 1 clove minced garlic 3 eggs *use egg substitute if preferred 1 T whole milk 1/8 tsp dried oregano 1/4 tsp dried basil 2 T grated parmesan cheese salt and pepper -‐ to taste *optional side of tomatoes
Cereal
Gluten-‐free Plant Eater
if you are going to have a bowl of cereal-‐this: Plant Eater
"Kellogg's All Bran Buds-‐measure 1 serving 1 cup almond milk halved strawberries, blueberries if you add a diced banana-‐ best post workout
Lightly spray a medium with cooking spray, over med-‐high heat. Sauté onion, garlic, and zucchini together until tender. In a medium bowl, blend together the milk, eggs, seasonings, and the 1 T of the cheese. Add to the zucc mixture and stir often, cook until the eggs begin to set. Stop stirring and allow eggs to sit until lightly brown on the bottom. Sprinkle with remaining cheese. Plate frittata and garnish with tomato wedges.
Rev45 Lunch Cold Broccoli & Chicken Salad Gluten-‐free
4 oz. grilled chicken breast 1 cup steamed broccoli (or frozen) & cooled 1/4 avocado -‐ cubed 1/2 T pine nuts 1 T lemon vinaigrette dressing
Greek Plate "Finger Foods"
Plant Eater
Sliced zucchini, cucumber, tomatoes, carrots 2 Tbsp. hummus of choice 5-‐10 calamata olives 1/2 wheat pita 1/2 cup plain Greek yogurt dash of paprika
Vinaigrette dressing on "Snacks" page
Grill (or bake) chicken in advance (4 oz. per serving) -‐a quantity depending on how many servings you prepare for the week. Steam broccoli and cool. Toss in all ingredients and shake to coat dressing. Don't add dressing until ready to eat for best results.
Stuffed Chicken Bell Peppers
Gluten-‐free
2 bell peppers -‐ halved & gutted -‐in a mixing bowl, combine 3 oz. of deli style chicken or turkey (pre-‐cooked and canned are ok). add chopped red onion & celery, 1/2 cup of plain Greek yogurt, and 1 oz. of crumbled feta cheese, and 4 sliced olives. Mix and stuff.
Spinach Cobb Salad
Gluten-‐free
Turkey Burger & Green Chiles
3 cups of spinach 1/4 cup red onion 1 Tbsp. blue cheese crumbles 1/2 avocado-‐cubed 2 ounces deli turkey (nitrite free IF avail.) 2 strips turkey bacon (pre-‐cooked crisp & crumbled) 1 med tomato-‐chopped 1/4 cup cucumber
4 oz. ground turkey green chile slices salt, pepper, & garlic powder tomato slices 1/2 avocado sliced onion slices 1 oz. pepper jack cheese whole grain bun OR butter lettuce (gluten-‐free option)
Honey mustard dressing on "Snacks" page Plant Eater -‐ replace turkey & bacon with a pea protein & water drink
Grill burger and load it up, perfect for left-‐overs.
Spring Greens & Fruit Salad
Gluten-‐free
3 cups of spinach 1/4 cup red onion 2 ounces deli turkey (nitrite free IF avail.) 1 tomato-‐chopped 1/4 cucumber-‐chopped 2 Tbsp. crumbled goat cheese 2 Tbsp. dried cranberries 1 Tbsp. sun flower seeds Honey mustard dressing on "Snacks" page Plant Eater -‐ replace turkey with a pea protein & water drink
Tuna, Avocado, & Beans Gluten-‐free
1 can of water packed tuna salsa of choice-‐amount you want 1/2 diced avocado 1/2 cup kidney beans Plant Eater -‐ replace tuna with a pea protein & water drink
Rev45 Dinner Italian Vegetable Soup
Pork Chops, Quinoa, & Spinach
2 lbs. ground beef or bison (grass fed preferred) 14 ounce can Cannellini beans-‐drained 28 ounce can chopped tomatoes Gluten-‐free 1 quart chicken stock 2 zucchini quartered & sliced 1 onion, chopped 3 celery stalks, chopped 3 medium carrots, chopped
4 ounce pork chop-‐grilled or baked-‐dip in Dijon mustard 4 cups spinach 1 Tbsp. olive oil 1 clove garlic Sauté' spinach with olive oil and thinly diced garlic Gluten-‐free 1 cup cooked quinoa-‐try adding chicken stock while preparing your quinoa OR 1 cup brown rice
Chicken Meatloaf & Mashed Cauliflower
1 bay leaf 2 Tbsp. EVOO, 2 tsp. dried thyme 2 tsp. dried oregano, 2 tsp. dried basil salt & pepper Plant Eater -‐ replace beef with additional beans
Add oil to a large pot (5 qtr.) and place on medium heat. Add onion, celery, carrot, and bay leaf. Add a pinch of salt at this time & cook until veggies are just tender. Add beef and brown. As beef gets just done, add tomatoes, stock, beans, & dried spices. Bring to a boil and then reduce heat and cover and simmer. After about fifteen minutes, add zucchini and simmer an additional 15 min. The entire recipe should be divided into 8 servings.
Nicoise Salad
Meatloaf-‐ Serves 4: 1/3 cup quick cooking oats cooking spray-‐olive oil 1/4 milk Gluten-‐free 1/2 onion-‐diced 1 lb. ground chicken 1/4 cup red bell pepper-‐chopped 1 egg 1 tsp. Worcestershire sauce 2 Tbsp. ketchup 1/4 tsp. salt black pepper -‐ to taste 1/2 of an 8 ounce tomato sauce
1/2 lb. red potatoes 1 lb. fresh ahi tuna* 1/2 cup pitted olives of choice (calamata, etc.) Gluten-‐free 1/2 lb. fresh green beans, ends snapped 1/4 cup red onion, diced 20 grape tomatoes, halved 6 cups romaine, chopped 1 tsp. Dijon mustard 2 tbsp. extra virgin olive oil (plus 1 tbsp.) 1 lemon, juiced 1/2 tsp. herbs de provence (or sub dried herb of choice) Sea salt & fresh cracked pepper to taste *May sub for 12 oz. canned light tuna, water packed Steam potatoes until fork tender and then put immediately in an ice water bath. Steam the green beans until tender, yet still firm. Place these in an ice immediately following cooking as well. In a small bowl, whisk the lemon juice, mustard, and dried herbs. While still whisking. Drizzle in olive oil. Season with salt and pepper. In a large bowl, combine romaine, grape tomatoes, red onion, and olives. Quarter chilled potatoes and add to salad. Cut green beans to bit size and add those to bowl as well. Season tuna steak with a little sea salt and pepper. Heat pan with remaining tbsp. of olive oil to high heat. Sear tuna on all sides until steak is desired doneness. Ahi is best served medium rare. Set aside to rest. Toss salad with dressing and plate. Slice tuna in 1/4 inch slices and serve right on top of salad.
In a small bowl, stir together oats and milk. Let sit for 5 minutes. In another bowl, combine ALL of the ingredients including oat mixture. Transfer to a loaf pan that has been sprayed with cooking spray. Bake for approx.. an hour on 350 -‐ or until done. Cauliflower: 1 head of cauliflower-‐chopped 1/4 cup chicken broth 2 Tbsp. grated parmesan 2 Tbsp. butter 1 Tbsp. sour cream 2 cloves of garlic smashed and chopped salt and pepper -‐ to taste Cook cauliflower until cooked through and tender. Steaming is my preferred method. Place cauliflower into a food processor or blender. Process until smooth along with broth, parmesan, butter, sour cream, and garlic.
Cottage Cheese, Vegetables, Nuts & Fruit 1 cup cottage cheese with halved cherry tomatoes 10-‐15 almonds Gluten-‐free 1 cup seasonal fruit Plant Eater
Chicken Taco Salad Fast -‐ cook chicken in advance
4 oz. chicken, cut into 1/2" strips season with salt, pepper, and paprika 1 Tbsp. butter 1/4 cup sliced onions 1/2 cup diced tomatoes 1/4 cup frozen corn 3 cups fresh spinach 1/3 cup crushed baked tortilla chips 1/2 cup aged grated white cheddar
Lightly coat a pan over med-‐high heat with olive oil cooking spray. Sauté' chicken until lightly brown. Remove from pan and allow to cool. Preheat medium pan of medium -‐ high heat, add butter. Cook onions until lightly browned. Add tomato and corn and cook 1 more minute. Remove from heat and allow to cool. Combine all ingredients in a large mixing bowl. Drizzle Dressing: 1 cup of salsa, 1 cup of non-‐fat Greek yogurt, 1/4 cup olive oil.
Rev45 Smoothies Very Berry Smoothie
Green Replenish
1 cup of unsweetened vanilla almond milk 1 1/2 scoops protein powder (pea or vanilla whey) 1 cup frozen mixed berries 1 cup fresh kale or spinach 2 dates water and ice -‐ desired
1 cup kale or spinach 1-‐2 scoop protein powder of choice 1 cup coconut milk 1/2 orange -‐ keep half peel on 2 dates 1/2 banana
Herbal Antioxidant
Chocolate Cherry
1 cup herbal fruit tea (cooled) 1 cup blueberries 1/4 cup cashews 1 scoop protein powder 1 tsp. vanilla extract 1 pinch cinnamon 1 tsp. flax seeds optional -‐ Stevia water and ice -‐ desired
1 cup almond milk 1 scoop chocolate protein powder 3/4 cup frozen pitted dark cherries 2 tsp. unsweetened cocoa powder 2 dates water and ice -‐ desired
Rev45 Homemade Dressings Caesar -‐ 1/2 cup EVOO, 1/4 cup lemon juice, 1/4 cup Greek yogurt, 1 tsp. Worcestershire sauce, 1 clove minced garlic, 1 tsp. Dijon mustard, 2 tbsp. grated parmesan cheese. Honey Mustard -‐ 3/4 cup Greek yogurt, 1/4 cup Dijon mustard, 1/4 cup lemon juice, 1/4 cup raw honey (or real maple syrup), pinch dried herbs of choice, salt & pepper. Vinaigrette -‐ 1/2 cup EVOO, 1/4 cup vinegar of choice, 1 tsp. Dijon mustard, 1 tsp. raw honey (or real maple syrup), 2 tbsp. minced shallots, pinch of dried herbs of choice, & salt & pepper.
Rev45 Snacks / Desserts best if you have only one snack per day OR an after dinner dessert if carb cravings are intense
Apple slices with 2 Tbsp. raw almond butter
Oinkos yogurt of choice, add blueberries or raspberries
Carrot sticks & bell pepper wedges with salsa of choice
Cottage cheese layered with cherry tomatoes, splash Tapatio sauce
2 cups raw vegetables and 2 Tbsp. hummus
1/2 avocado with salsa
1 oz. cheese with 10 almonds or cashews
1 slice Ezekiel toast with a smear of raw almond butter
5 Ginger Snaps
Baked apple-‐sliced thin with cinnamon and raisins
1/2 cup cottage cheese mixed with 1/2 cup plain Greek yogurt & blueberries
Rev45 Supplements these are the suggested supplements that I take -‐ additional supplements may be needed for optimal health per participant possible deficiencies require other supplements, but eating healthy foods is best first choice, please inquire with me for additional advice
Fish oil tablets -‐ take 4 per day WITH meals
B complex -‐ especially for plant eaters
D-‐3 -‐ especially for those of us that do not get enough sun 2,000 IU per day or more
Probiotic -‐ for optimal gut health
Rev45 Notes "Post workout' meals or snacks, where the nutrients are optimal with 1-‐2 hours of your workout and are designed for recovery and repair.
"In a pinch" meals or snacks are quick to prepare and require very little time.
"Investment meals" take more time to prepare and intention to use as a left-‐over meal or feed multiple people.
"Plant Eater" is anyone who chooses to limit meat consumption, but may not necessarily avoid 100%, or avoid dairy and eggs. "Gluten-‐free" indications have been added for those who choose to be gluten-‐free. The Rev45 menu plan is not designed to be restrictive of any foods/food groups. For optimal health and specific goal planning, or if you are interested in a individual nutrition plan contact Coach Jacquie at jacquie.smith@funkfitness.com for additional and individual consultation. Optimal tips during the Rev45: Preferred water intake is half your body weight in ounces per day or more / minimum is no less than 80 ounces per day. Always drink an 8 ounce glass of water fifteen minutes prior to every meal to curb dehydration induced hunger. Beverages should be limited to tea, coffee, and water during the Rev45. Snacks/desserts-‐ if you are sticking to the Rev45 menu options, one snack OR one after dinner dessert is optimal. Three meals per day is optimal. Five-‐Seven hours of exercise or physical activity is optimal. Commit to all scheduled studio sessions. Get 7-‐9 hours of sleep per night. Optimal nutritional habits during the Rev45: STOP!!!! Eating every meal once you are 80% full. Watch for biofeedback (sighing while eating or pushing awaymeal). PROTEIN IN EVERY MEAL -‐ all three meals per day. Goal is to eat 150 grams per protein per day. VEGETABLES TO FILL YOUR PLATE -‐ all three meals per day is best. MANAGE YOUR STARCHY OR SUGARY CARBS-‐ for eating right after your workout, as this is always best. INCLUDE BALANCED FATS ALL DAY-‐ using the Rev45 menu plan assures this. Avoid trans-‐fats. Include a variey of nuts, oils, animal fats, seeds, olives, avocado, fish oil, and egg yolk, & coconuts.
Meal Planning for Success COACH JACQUIE SMITH, Pn1 NASM cpt October -‐ November 2014
HOSTED BY:
FUNKTIONAL FITNESS 213 N. GILBERT RD., GILBERT AZ 85234
Rev45 Breakfast
Lightly spray a medium with cooking spray, over med-‐high tender. In a medium bowl, blend together the milk, eggs, mixture and stir often, cook until the eggs begin to set.
Rev45 Lunch
Rev45 Dinner
Rev45 Smoothies
Rev45 Homemade Dressings
Rev45 Snacks / Desserts
Cottage cheese layered with cherry tomatoes, splash Tapatio sauce
Rev45 Supplements
Rev45 Notes