10 Awesome Fitness Apps ;-)…and this weeks Meal Plan
Just wanted to check in real quick and remind and keep you accountable from afar about Monday’s challenge.
Are you logging those miles for the 5k!? Have you walked, ran, or rowered a 5K yet?
If not or if you are stuck and don’t know where to begin there are some really great apps out there that could make your run or row even better…
- There are apps for tracking your exact distance.
- There are apps for selecting the best music.
- There are apps for tracking your goals.
Don’t take my word for it, I highly suggest you check out the this post, www.runningshoesguru.com/content/top-10-running-apps-for-iphone. This article will show you 10 apps that will make your 5K soooo much better and enjoyable ;-). FYI…I know it says iPhone, but most of these apps will work on any device. www.runningshoesguru.com/content/top-10-running-apps-for-iphone
Now go be AWESOME!
KELLEN LAKE – Trying to keep you on track and accountable.
PS – If you have any questions please let me know.
PSS – This week’s meal plan is below ;-).
Just Tell Me What To Eat…Give me a Meal Plan.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Ingredients
2 whole eggs + ½ cup whites
½ cup sautéed kale, mushrooms, onions, tomatoes
1 tbsp coconut oil, use to sauté vegetables and scramble eggs
Directions
Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together.
Lunch
Turkey Vegetable Meatballs (see recipe)
1 cup spaghetti squash
½ cup tomato sauce (sugar free)
1 cup broccoli
Directions
Prepare the Vegetable Meat Balls according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs.
Dinner
Ingredients
4 ounces of tilapia, grilled with lemon, garlic, salt and pepper
10 black olives – cook with tilapia
8 spears of asparagus
1 cup steamed broccoli
Directions
Bake tilapia at 350 in the oven for 10-15 minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side.
Day 2
Breakfast
Ingredients
1 cup Greek yogurt, plain
sprinkle of cinnamon
1 cup berries
1 tbsp chia seeds
1 cup sliced cucumber and tomatoes (on the side)
Directions
Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side.
Lunch
1 serving Butternut Squash Soup (see recipe)
4 ounces of grilled chicken breast
Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies
½ avocado, chopped
1 tbsp olive oil + 1 tsp aged balsamic
Directions
Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side.
Dinner
Ingredients
Sausage & Tomatoes (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Prepare recipes as instructed.
Day 3
Breakfast
Ingredients
Blueberry Carrot Smoothie
Directions
Add extra ice if desired
Lunch
Ingredients
Ground Turkey Casserole (see recipe)
1 cup of oven roasted veggies of your choice
Directions
Bake the vegetables on a baking tray at 375 for 10 -15 or until tender. Have on the side of the Ground Turkey Casserole.
Dinner
Ingredients
4 ounces of grilled salmon, seasoned with lemon juice, garlic, salt and pepper to taste
2 tbsp of pistachios nuts sprinkled on top of salmon
2 cups of mixed vegetable stir-fry
1 tbsp of sesame seed oil to stir-fry vegetables
Directions
Bake salmon with seasonings in a glass dish in the oven at 350 for 8 – 12 minute or until opaque. Remove when done and sprinkle pistachios on top. While the salmon is cooking stir-fry the vegetables in sesame seed oil.
Day 4
Breakfast
Ingredients
Coconut Flour Pancakes (see recipe)
1 tbsp almond butter, raw
Directions
Make coconut flour pancakes according to the recipe. Top with raw almond butter.
Lunch
Ingredients
1 serving No Fry Salmon Patties (see recipe)
3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice
10 olives – pitted and cut in half
1 tbsp apple cider vinegar – as salad dressing
Directions
Make the No Fry Salmon Patties according to the recipe and enjoy with the salad on the side.
Dinner
Ingredients
Sweet and Smokey Chicken (see recipe)
Rosemary Green Beans (see recipe)
Directions
Make dishes according to the recipes.
Day 5
Breakfast
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.
Lunch
Ingredients
Real Healthy Egg Salad
2 cups of Spinach
1 cup of raw pepper, sliced
Directions
Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side.
Dinner
Ingredients
Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Follow the recipe instructions
Day 6
Breakfast
Ingredients
Low Carb Green Smoothie
Directions
Follow the recipe instructions. Add extra ice if desired.
Lunch
Ingredients
Balsamic Asparagus & Steak Salad (see recipe)
Directions
Make the Balsamic Asparagus & Steak Salad according to the recipe.
Dinner
Ingredients
Fish Tacos (see recipe)
1 cup of broccoli
Directions
Make the recipe according to the instructions. Steam the broccoli and have it on the side.
Day 7
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Make the recipes according to the instructions
