Hello again all of my hard working determined people. We have been working on the combiantion of this meal plan and our workout for the past two weeks. Honestly, all the work you all are putting in is inspirational. Saturdays workout was another good one and I'm so proud of your tremendous work ethic. I see the effort and enthusiasm Monday through Thursday too, so hopefully I didn't miss anyone. You all know that I like to see your face in the place, keep up the great work.
You may have heard me talking about what it takes to be successful and change your body, mind and meal plan. I believe you have to have that WORD (God's Word) in you life, it provides that foundation and gives you something you can stand on. CG will lead us in an old 100 next week. Will (power) is essential, especially if you want to finish my class standing up, you know we go hard before we go home. Work, every time you show up, work hard to change. Eat Right, what you put into that body is what you get out of it. Finally, Rest, you have to give your body adequate rest to allow your body to recuperate and grow.
Lets get to the Lunch for this week. I know that you all are reading labels and monitoring everything that you are consuming. We have been building on this meal plan and our team work will help us change together.
I don't eat beef too much, sorry, most of the lunch menu will have chicken or turkey. You can replace the chicken or turkey with 3 oz of lean beef.
4oz Chicken breast (grilled or roasted) and 1/2 cup of brown rice
3/4 cup of tuna or chicken in water - 1 slice of whole wheat bread and 2tbsp of low fat dressing and 1 tbsp of pickle relish
4 oz turkey cutlet and 4 oz sweet potato
4oz rotisserie chicken or turkey (white meat) - 1 whole wheat tortilla - 2 oz black beans (boiled) - 1 tbsp. non-fat sour cream or salsa
Turkey salad at subway - low fat dressing
Also there are several sandwiches at subway you can have for lunch, 6 inches on wheat is my preference and I love the turkey with lettuce, tomato, onion, bell peppers, cucumbers and mustard. I don't get the chips, I drink waters and also pass on the cookies. Subway does have yogurt and apples.
You could prepare your own turkey or chicken club. You can control what you put into your sandwich and take it with you to work. Now I haven't started to make my lunch at home, but I plan to start, maybe I need some motivation because subway is easy for me.
Apple Pecan Salad Wendys (half size) with pomegranate dressing
Make your own garden salad with chicken, turkey or ham. Watch the size and use low fat dressing.
Example: romaine lettuce, tomato, onion, bell peppers and cucumbers boiled egg whites and turkey
These a few examples or choices for us to continue building this meal plan. I'm expecting to see some of your lunch choices to add to the blog. You can probably recognize I'm not a gourmet cook, but we are going to make this thing work.
Make sure you continue to monitor your labels and lets work hard this week.
THIS WEEK WILL BE GREATER THAN LAST WEEK
'
BECAUSE OF YOUR WORK AND DEDICATION TO CHANGE.
BombSquad Beauties
3 comments:
Since I am always on the go, I eat at Roly Poly during the week. They serve only wraps. I get the Lowfat Buffalo Slim Wrap (which is chicken, and not BUFFALO!) 272 calories and it has spicy wing sauce on it. Spices heat up the body and helps to burn calories, believe it or not! I am working hard on giving up my bag of "Lights" potato chips, they are only 70 calories, however, and don't have High Fructose Corn Syrup in them.
Karen, I know you have a busy life, keep doing what you are doing. You work so hard in that gym. I keep learning about dedication and work ethic every time I see you. No one would know that you are 21 + cause every time you show up you go hard. Now I see that you are taking this meal plan serious, the sky is the limit for you. By the way, I see muscle and not that other stuff in those legs, lol.
I need to try that Roly Poly wrap when I am in Shreveport, don't have that down in Minden area.
Thanks T. Since everyone likes Mexican food, here's an easy one. Spicy Turkey Burritos
1 TBSP Olive Oil
1 medium Red Onion, diced
4 Jalapeno Peppers from jar or can, sliced
1 lb Ground Turkey
Whole Wheat Tortillas
4 oz Grated Low Fat Monterrey Jack Cheese
Cilantro (Optional)
Salsa (Optional)
Heat olive oil and saute onion and jalapenos until tender. Add ground turkey and brown. After turkey is done, you can add Cilantro if you like Wrap in tortillas and dip in salsa! Yum!
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