A Weeks Worth of Dinner Ideas!

Set aside one hour every weekend to map out your meal plan for the coming week. Then create a shopping list for the ingredients you'll need. Stock up on quick-and-healthy staples. You'll notice when you take the time to plan meals, one thing will be missing from your grocery cart—junk food. "

A WEEK OF GOOD DINNERS

SUNDAY: Broil marinated skirt steak. Serve with roasted asparagus and brown rice (stir in raisins and pecans).

MONDAY: Slice leftover steak and wrap in a whole-wheat tortilla along with pepper strips and jarred salsa.

TUESDAY: Roast a chicken (or buy one already cooked). Eat half with a baked sweet potato and steamed broccoli.

WEDNESDAY: Cook rigatoni and one bag frozen Italian vegetables. Combine with spaghetti sauce and leftover chicken.

THURDAY: Bake halibut topped with onion and a can of seasoned, diced tomatoes. Serve with quinoa and salad.

FRIDAY: Cook instant whole-grain brown rice. Top with greens, shrimp, pineapple, and sesame dressing.

SATURDAY: Grill beef and vegetable kebabs. Slice up a baking potato, toss with olive oil and salt. Grill on foil.

Day 7 of Meal Plan

Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea

Snack: 1 apple

Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread

Dinner:Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese

Day 6 of Meal Plan

Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea

Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing
 
Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing

Day 5 of Meal Plan

Breakfast: Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray.

Snack: 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread

Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing

Snack: 1 apple

Dinner:2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese

* Disclaimer: we are not nutritionist  - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.

Day 4 of Meal Plan

Breakfast: Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea

Snack: 1 orange

Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard

Snack: 1 nectarine


Dinner:Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese

* Disclaimer: we are not nutritionist  - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.

Day 3 of Meal Plan

Breakfast: French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea

Snack: 1 medium apple

Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing

Snack: 8 ounces low-fat yogurt, 1 tablespoon wheat germ

Dinner:5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese

* Disclaimer: we are not nutritionist  - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.

Day 2 of Meal Plan

Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); coffee or tea

Snack 1: 1 medium apple

Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese

Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese

* Disclaimer: we are not nutritionist  - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.

Day 1 of Meal Plan

Daily Calorie Intake - 1544

Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea

Snack 1: 1/2 cup 2% cottage cheese

Lunch:1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing

Snack 2: 1 Pear

Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine;

* Disclaimer: we are not nutritionist  - however when food items were plugged into www.fitday.com a nutrition food log there is a good balance between protein, carbs and fat - essential for keeping your body running smoothly. It is recommended you still take a multi-vitamin to ensure you are getting the full amount of vitamins and minerals each day.

One Simple Tip to Start Losing Weight Today!

The Power of 10
The most effective way to control calories and burn more belly fat is to set a goal to eat 10 servings of Produce – which are your fruits and veggies – each and every day.

By doing so you not only get full on less calories, your body has the energy and nutrients to fire up your metabolism so you can burn more fat and flatten your belly!


What is a serving size?
One Serving of Fruits is…

1 medium to large size fruit
1/ cup small fruits like berries, grapes, etc.
1 cup chopped fruits like melons, grapefruit, etc.
1/4 cup dried fruit


One Serving of Veggies is…

1 cup cooked or raw veggies
2 cups leafy greens
1/2 cup beans/legumes

Now you may not be used to eating 10 servings of produce a day but do not fret. This is a goal and a very healthy, fat burning habit you can work your way up to!

Starting point is to….

Map out your Meals!

Yes – plan ahead – a success strategy!

As you see that you will be eating every 3 to 4 hours, eating an average of 4 to 6 meals a day, this is where you fill in the servings of produce.

I teach meal planning to be based around eating a protein and produce at every meal.

If you are new to this – aim to start with just 1 produce serving at each meal and work your way up.

Fruits and Veggies are low in calories, high in satisfying fiber and loaded with nutrients to create a thriving metabolism.

Here is a sample of what 10 Servings of Produce looks like for me on a typical day. Each produce serving is paired with a protein.

Sample Day of 10 Servings of Produce

Breakfast – 1 cup blueberries (2)
Snack – 1 banana (1)
Lunch – 3 cups spinach, 1 cup diced tomatoes and bell peppers (3)
Snack – 1/2 cup dried cherries (1)
Snack – 1 cup carrots, 1 pear (2)
Dinner – 1 cup sauteed spinach and squash (1)

Calorie Intake for 10 servings of Produce:

Less than 650 Calories!!!!

While eating this much produce may sound like a LOT of food – calorie wise, it is not even Half the calories needed for the day – which mean you get FULL on Less and naturally curb your calorie intake!

How many servings of Fruits and Veggies do you eat?

Are you naughty or nice? Track your food intake to find out

Check out the iphone app MyFitnessPal. It's a great way to keep track of your food intake on the go.


If you don't have an iphone check out this online meal planner http://www.cardiocorebootcamp.ca/page/MenuPlannerDemo.html

Nutrition Ebook available at www.corebookcamp.com

Poor nutrition will not only lead to poor fitness and the inability to drop those extra pounds, but can lead to a lack of energy, lack of focus, poor moods, and the development of lifestyle-related diseases such as heart disease, diabetes, some types of cancer, and obesity. Proper nutrition is not a difficult concept. With a little EDUCATION and COMMITMENT, anyone can achieve a well balanced, fully nutritious diet that will improve ones focus, energy levels, moods, support weight loss, improve ones immunity and overall health. Today is a good day to start reaping the benefits that a combination of exercise and proper nutrition will give you.