30 Day Plan

Melanie Douglass wrote up a plan to get ready for summer. Just putting it here for easy access: Week One Workout Week One Menu Breakfast: · ½ cup dry oats cooked in water, with ½ cup blueberries Lunch: · Big salad with chopped veggies, ½ cup beans, 2 tbls dressing and a sprinkle of cheese OR lean meat Afternoon Snack: · 8 sweet potato strips · 1 oz. of lowfat cheese (string is fine) Dinner: · 3 oz baked chicken breast (size of your fist) · 2/3 cup brown rice · 2 cups of cooked or fresh veggies · 1 glass of milk, soymilk or lowfat yogurt *6-8 glasses of water throughout the day Baked Sweet Potato Strips Wash and slice the sweet potato into ½" x 4" (ish) strips. Place on a cookie sheet and toss in olive oil (I do about 1 Tbsp per potato). Sprinkle salt and pepper. Bake at 450 for ~30 minutes until brown and toasty. Week Two Workout Week Two Menu Breakfast: · 1 slice of 100% whole-wheat toast with 1 Tbsp. peanut butter · 1 glass of milk/soy or 1 cup plain greek yogurt (you can sweeten plain greek yogurt with 1 tsp of real sugar) Lunch: · 6 slices of lean deli meat, or ½ cup beans · 1 large handful of baby carrots · 1 orange Afternoon Snack: · 12 almonds · 1 oz. of lowfat cheese (string is fine) Dinner: · 3 ozfish or lean red meat · big salad with lots of veggies, 2 Tbsp dressing, no cheese, meat or bread-y toppings · 1 glass of milk, soymilk or lowfat yogurt *6-8 glasses of water throughout the day Week Three Workout Week Three Menu Breakfast: · 1 cup of greek yogurt, plain (not sweetened, if you need sweetness, add 1 tsp of real sugar, it's a whole 15 calories J) · 1 cup of strawberries Lunch: · 1 protein shake (~250 calories) · 1 spoonful of peanut butter Afternoon Snack: · 2 small handfuls of salted pumpkin seeds · 1 apple Dinner: · 1 baked chicken breast · ½ baked sweet potato w/salt pepper · 2 cups steamed veggies · 1 glass of milk/soy *6-8 glasses of water throughout the day Week Four Workout Week Four Menu Breakfast: · 1 cup of bran flakes · ½ cup milk or plain greek yogurt · ½ banana Lunch: · 1 chicken breast · 2/3 cup brown rice Afternoon Snack: · 1 handful of snap peas or pepper slices · 12 walnuts Dinner: · 3 oz of lean meat, or ½ cup of rinsed beans · 2 cups steamed or raw veggies · 1 cup of watermelon or grapes · 1 cup milk or soy milk