Beruflich Dokumente
Kultur Dokumente
Week 1
Workout
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pre-workout
Energize
Pre-workout Energize
Pre-workout
Energize
Pre-workout
Energize
Pre-workout
Energize
Pre-workout
Energize
DAY OFF
MEAL PREP
CARDIO 1 AND
CORE 1
RESISTANCE 1
CARDIO 2 AND
CORE 1
RESISTANCE 1
RESISTANCE 1
CARDIO 1 AND
CORE 1
Post workout
Recovery
Post workout
Recovery
Post workout
Recovery
Post workout
Recovery
Post workout
Recovery
Post workout
Recovery
Breakfast
G baby spinach
P strawberries
w/vanilla & cinnamon
R 2 eggs
Y 1.2 cup steel-cut
oats
TSP olive oil
G 1 c green peppers
P 1 c raspberries
R greek yogurt
Y sweet pot
TSP olive oil
G 1 c spinach
P 1 c blueberries
R 2 eggs
Y Ezekiel bread
TSP olive oil
G 1 c tom/onion
P 1 c berries
R 2 eggs
Y 1.2 c blk beans/1
corn tort
TSP olive oil
G 1 c cherry tom
P 1 c berries
R 3.4 c cottage
cheese
Y swt pot
TSP olive oil
w/chopped chives
G 1 c tom/carrots
P 1 apple
R 2 eggs
Y pita bread
TSP mustard/olive
oil
G 1 c tom/onion
P 1 c berries
R 2 eggs
Y 1.2 c blk beans/1
corn tort
TSP olive oil
Shakeology
Snack
P banana
R shakeology
TSP almond butter
P berries
R shakeology
TSP peanut butter
P raspberries
R shakeology
TSP almond butter
P banana
R shakeology
TSP almond butter
P berries
R shakeology
TSP peanut butter
P raspberries
R shakeology
TSP almond butter
P banana
R shakeology
TSP almond butter
Lunch
G 5 grilled asparagus
spears
c snap peas
R c rotisserie
chicken
Y c brown rice
seasoned w/cumin,
chili powder, cilantro
O sesame seeds
G lettuce/tom/red
pepper
R veggie burger
Y whole grain bun
O spicy honey mustard
sauce
G 5 grilled asparagus
spears
c snap peas
R c rotisserie
chicken
Y c brown rice
seasoned w/cumin,
chili powder, cilantro
O sesame seeds
G cucumber
slices/bell pepper
/shredded lettuce
R sliced turkey
breast
Y 1 sm whole
wheat tort
O avocado chipotle
dressing
G lettuce/tom/red
pepper
R veggie burger
Y whole grain bun
O spicy honey
mustard sauce
G lettuce/tom/red
pepper
R veggie burger
Y whole grain
bun
O spicy honey
mustard sauce
G cucumber slices/bell
pepper
/shredded lettuce
R sliced turkey breast
Y 1 sm whole wheat
tort
O avocado chipotle
dressing
Dinner
G salad mix
R spicy chicken breast
TSP olive oil
G sm green salad
R turkey Patty
TSP olive oil
G Steamed bro
R bison
TSP coconut oil
G tomato slices
R chicken breast
TSP olive oil
G pepper mix
R grilled salmon
TSP olive oil
G sm salad
R Ground turkey
TSP olive oil
Snack
B avocado w/
balsamic vinegar
B avocado w/
balsamic vinegar
B c hummus
wrapped in lettuce
leaves
B c hummus
wrapped in lettuce
leaves
B avocado w/
balsamic vinegar
B avocado w/
balsamic vinegar
B 8 walnut halves w/
cinnamon and cayenne
pepper