Welcome to week 3

 

You are well on your journey!

Happy Monday!!

Happy Monday! 

 

We are now on week 3 of the week lifestyle plan. You should feel like you have a foundation with your nutrition routine. It may not be perfect but you have the base to what you need to do. 

 

This week we are going to dive into smaller parts of the plan in order to help you get a better understanding. 

 

I want you to solidify your morning routine, some of you have this perfect, while some of you are still wondering how to set 5-10 minutes to yourself a side before tending to others or your career (take a look at the video on how to get those first moments when you wake up perfect) . I have attached a worksheet to help you visualize and write down your morning routine pick 3-4 and go from there! 

 

As we go into week 3, we have stayed the course and we have prepped and modified while eating out. However, in a perfect world we all know that dinner outs will happen and we want to be prepared and confident with our choices. I want you to lay out what a lunch out / dinner out would look like (See assignment sheet).


I have attached a worksheet that will help me, help you identify what challenges you may run into over the next 3 weeks. I want nothing but success for you! 

 

I have found in the past that the ones who do the assignments are the ones who get the most out of the program.  The more you learn, the more you adapt, the better results and knowledge you will take away from these 5 weeks! 

 
 

TURKEY MEATBALLS RECIPE 

MAKES 20 MEDIUM SIZE MEATBALLS 

70 CALORIES PER MEATBALL 

INGREDIENTS

1.5 LBS OF GROUND TURKEY BREAST 

½ CUP EGG WHITES 

1/3 CUP GROUND OAT FLOUR 

SALT AND PEPPER 

SEASONING OF CHOICE 

1-2 CLOVES OF GARLIC 

½ RED ONION DICED 

DIRECTIONS

  1. MIX ALL TOGETHER

  2. PRE-HEAT OVEN TO 350 DEGREES

  3. ROLL INTO MEDIUM SIZE MEATBALLS AND COOK FOR 20-30 MINUTES. 

3 INGREDIENT BLACK BEAN BURGERS

Makes 4 

Calories 150 per patty 

INGREDIENTS

¾ cup rolled oats 

1 can of rinsed and drained black beans 

1/3 cup Annie’s BBQ Sauce or any other low sugar BBQ sauce 

INGREDIENTS

  1. Preheat oven to 400F and line a baking sheet with parchment paper

  2. Add the oats to the food processor and lightly grind

  3. Add in black beans and pulse until blended

  4. Add in the BBQ sauce and mix well. 

  5. Make into patties and place onto parchment paper and cook in the oven for 8 minutes

  6. Eat as desired, on a salad or with a bun (1/2 bun if you’re looking to achieve weight loss/fat loss goals)