Sunday, December 18, 2011
Food Plan Two
Day 1
Breakfast:
4 eggs prepared to your liking
4oz steak
Lunch
Sweet potato or yam (8min in microwave)
6oz ham
Add some butter to the peeled potato and fork to mash
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1 bunch or bag spinach, wilted in fry pan with butter added at end
Day 2
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
Chicken breast marinated and grilled
-To marinade, place chicken in gallon ziploc bag, add enough olive oil and lemon juice to cover the chicken, season with garlic, salt, pepper, thyme, and red pepper to your taste.
1/2 bunch broccoli. Cut, drizzle with olive oil, season and grill along with chicken wrapped in aluminum foil
Day 3
Breakfast
4 eggs prepared to your liking
4oz ham
Lunch
Sweet potato or yam
Avocado
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1 bunch or bag spinach, wilted in fry pan with butter added at end
Day 4
Breakfast
4 eggs prepared to your liking
4oz steak
Lunch
Golden acorn squash 7-8 min in microwave. Cut in two and seed. Top with 1-2 tbsp butter and season
Dinner
Chicken breast prepared as earlier
Bacon and kale prepared as outlined on NomNomPaleo http://nomnompaleo.com/post/3082537932/quick-and-simple-stir-fried-kale-and-bacon
Day 5
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
Sweet potato or yam (8min in microwave)
6oz ham
Add some butter to the peeled potato and fork to mash, top with the chorizo -yum!
Dinner
Chicken breast marinated and grilled
2 small zucchini, sliced thin and sauteed in fat of your choice (coconut oil, butter, olive oil)
Day 6
Breakfast
4 eggs prepared to your liking
4oz ham
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
Bacon and kale prepared as outlined on NomNomPaleo
Day 7
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
Chicken breast marinated and grilled
1/2 bunch broccoli. Cut, drizzle with olive oil, season and grill along with chicken wrapped in aluminum foil
Food List Two
Shopping List
Food:
1 Avocado
2 bunches Kale
2 bunches or bags of spinach
3 red yam or sweet potato
1 golden acorn squash
3 bagged salad (not kit)
1 bunch broccoli (two meals worth)
2 small zucchini
3 dozen eggs
3 lbs steak of your choice
Cooked ham (cheap now for holiday season)
2 lbs bacon
4 chicken breast
1 to 1 1/2 lb deli meat of your choice
Snacks (all optional):
Almond butter (look for no sugar)
Apples
Berries
Nuts in shell
Needed Pantry Items:
Coconut oil
Lemon juice
Olive oil
Garlic
Salt
Pepper
Thyme
Red pepper
Balsamic vinegar
Saturday, December 17, 2011
HUH?
In less than 24 hrs the second round of weekly food and exercise post will publish. I feel that I need to clarify a few things:
Week 2 food looks a lot like week 1 food
Yes, and week 3 will look a lot like week 2... Variation and fancy recipes will come as you progress and you add them. I can't account for individual tastes so I will keep it simple.
The food plan doesn't list when to eat snacks
Correct. and it won't either. Avoid snacking as much as possible. But if you just must snack or fall off the eating plan, snack. Also the snack options can stand in for a meal.
The WOD plan doesn't work for you
If you are routinely doing strength and or metcons, skip all of or part of the WODs. DON'T cardio, though
Any questions, contact me or leave a comment.
Week 2 food looks a lot like week 1 food
Yes, and week 3 will look a lot like week 2... Variation and fancy recipes will come as you progress and you add them. I can't account for individual tastes so I will keep it simple.
The food plan doesn't list when to eat snacks
Correct. and it won't either. Avoid snacking as much as possible. But if you just must snack or fall off the eating plan, snack. Also the snack options can stand in for a meal.
The WOD plan doesn't work for you
If you are routinely doing strength and or metcons, skip all of or part of the WODs. DON'T cardio, though
Any questions, contact me or leave a comment.
Sunday, December 11, 2011
Food Plan One
Day 1
Breakfast:
4 eggs prepared to your liking
4oz steak
Lunch
Sweet potato or yam (8min in microwave)
1/2 pack chorizo, cooked
Add some butter to the peeled potato and fork to mash, top with the chorizo -yum!
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1 bunch or bag spinach, wilted in fry pan with butter added at end
Day 2
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
Chicken breast marinated and grilled
-To marinade, place chicken in gallon ziploc bag, add enough olive oil and lemon juice to cover the chicken, season with garlic, salt, pepper, thyme, and red pepper to your taste.
1/2 bunch broccoli. Cut, drizzle with olive oil, season and grill along with chicken wrapped in aluminum foil
Day 3
Breakfast
4 eggs prepared to your liking
1/2 pack chorizo
Lunch
Sweet potato or yam
Avocado
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1 bunch or bag spinach, wilted in fry pan with butter added at end
Day 4
Breakfast
4 eggs prepared to your liking
4oz steak
Lunch
Golden acorn squash 7-8 min in microwave. Cut in two and seed. Top with 1-2 tbsp butter and season
Dinner
Chicken breast prepared as earlier
1/2 lb Brussels sprouts prepared as outlined on NomNomPaleo http://nomnompaleo.com/post/1670459416/roasted-brussels-sprouts-and-bacon
Day 5
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
Sweet potato or yam (8min in microwave)
1/2 pack chorizo
Add some butter to the peeled potato and fork to mash, top with the chorizo -yum!
Dinner
Chicken breast marinated and grilled
2 small zucchini, sliced thin and sauteed in fat of your choice (coconut oil, butter, olive oil)
Day 6
Breakfast
4 eggs prepared to your liking
1/2 pack chorizo
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1/2 lb Brussels sprouts prepared as outlined on NomNomPaleo
Day 7
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
Chicken breast marinated and grilled
1/2 bunch broccoli. Cut, drizzle with olive oil, season and grill along with chicken wrapped in aluminum foil
Breakfast:
4 eggs prepared to your liking
4oz steak
Lunch
Sweet potato or yam (8min in microwave)
1/2 pack chorizo, cooked
Add some butter to the peeled potato and fork to mash, top with the chorizo -yum!
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1 bunch or bag spinach, wilted in fry pan with butter added at end
Day 2
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
Chicken breast marinated and grilled
-To marinade, place chicken in gallon ziploc bag, add enough olive oil and lemon juice to cover the chicken, season with garlic, salt, pepper, thyme, and red pepper to your taste.
1/2 bunch broccoli. Cut, drizzle with olive oil, season and grill along with chicken wrapped in aluminum foil
Day 3
Breakfast
4 eggs prepared to your liking
1/2 pack chorizo
Lunch
Sweet potato or yam
Avocado
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1 bunch or bag spinach, wilted in fry pan with butter added at end
Day 4
Breakfast
4 eggs prepared to your liking
4oz steak
Lunch
Golden acorn squash 7-8 min in microwave. Cut in two and seed. Top with 1-2 tbsp butter and season
Dinner
Chicken breast prepared as earlier
1/2 lb Brussels sprouts prepared as outlined on NomNomPaleo http://nomnompaleo.com/post/1670459416/roasted-brussels-sprouts-and-bacon
Day 5
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
Sweet potato or yam (8min in microwave)
1/2 pack chorizo
Add some butter to the peeled potato and fork to mash, top with the chorizo -yum!
Dinner
Chicken breast marinated and grilled
2 small zucchini, sliced thin and sauteed in fat of your choice (coconut oil, butter, olive oil)
Day 6
Breakfast
4 eggs prepared to your liking
1/2 pack chorizo
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
8oz steak (NO store bought marinades or sauces! Top with butter if you like)
1/2 lb Brussels sprouts prepared as outlined on NomNomPaleo
Day 7
Breakfast
4 eggs prepared to your liking
4-5 strips bacon
Lunch
1 bagged salad
4-6oz deli meat diced on top
Dinner
Chicken breast marinated and grilled
1/2 bunch broccoli. Cut, drizzle with olive oil, season and grill along with chicken wrapped in aluminum foil
Food List One
Shopping List
Food:
1 Avocado
1 lb Brussels sprouts
2 bunches or bags of spinach
3 red yam or sweet potato
1 golden acorn squash
3 bagged salad (not kit)
1 bunch broccoli (two meals worth)
2 small zucchini
3 dozen eggs
3 lbs steak of your choice
2 lbs pork or beef chorizo (locally made)
2 lbs bacon
4 chicken breast
1 to 1 1/2 lb deli meat of your choice
Snacks (all optional):
Almond butter (look for no sugar)
Apples
Berries
Nuts in shell
Needed Pantry Items:
Coconut oil
Lemon juice
Olive oil
Garlic
Salt
Pepper
Thyme
Red pepper
Balsamic vinegar
Food:
1 Avocado
1 lb Brussels sprouts
2 bunches or bags of spinach
3 red yam or sweet potato
1 golden acorn squash
3 bagged salad (not kit)
1 bunch broccoli (two meals worth)
2 small zucchini
3 dozen eggs
3 lbs steak of your choice
2 lbs pork or beef chorizo (locally made)
2 lbs bacon
4 chicken breast
1 to 1 1/2 lb deli meat of your choice
Snacks (all optional):
Almond butter (look for no sugar)
Apples
Berries
Nuts in shell
Needed Pantry Items:
Coconut oil
Lemon juice
Olive oil
Garlic
Salt
Pepper
Thyme
Red pepper
Balsamic vinegar
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