Turkey to tree fitness plan: meal plan week 1

GET YOUR GAME FACE ON.... LETS DO THIS!

Before you get started fill out the worksheet with your weight and your measurements. No one will ever see it but you, but ya gotta have a gage to see your progress!

Remember to DRINK TONS OF WATER!


You will be eating 5 to 6 meals throughout the day every 2 hours. For most people, this will be really foreign. Eat what you’re suppose to eat when you’re supposed to eat it even if you’re not hungry. Many people have starved your bodies, for a very long time. We either don’t eat enough throughout the day and are then ravenous at night and binge, or we starve ourselves for a few days and then over-eat on the weekends, or some have just totally given up on healthy eating all together and eat horrible processed food all the time.



The idea of many small meals throughout the day is to keep your metabolism burning like crazy all the time, also, you will never feel hungry, you won’t feel stuffed either, but you won’t be hungry. Your next meal will come before you feel those hunger pains, if done properly.



The only way this will work is if you

PREPARE YOUR MEALS AHEAD OF TIME!!!!!!! I can't say this enough! You must eat every 2 hours. In order to be ready to eat every 2 hours, (even if you are at home) you must have your food already ready


WATCH YOUR PORTION SIZES! Protein should be the size of the palm of your hand. Everything else, Carbs, fruit, veggies, is a cup. (What you can fit in your hand)



YOU MUST EAT THE right portions! JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.



And finally, learn the difference between being full and being satisfied. If you’re used to eating lots of unhealthy food, you will crave it for the 1st couple days, but if you follow the meal plan, you won’t be hungry. You should never be truly hungry, if you are, you need to eat, but you may crave a slice of pizza. If ya do, go do something else, you’re strong, it will pass. J


* If you need coffee, you can drink as much as you need, but you CANNOT buy it from a coffee shop. You MUST brew it yourself, and you can drink it black, or with stevia and cinnamon as a sweetener. No other additives.

Week one meal plan 

Serving sizes

Meat (protein) serving= the size of the palm of your hand, aprox 4 oz

Veggies: 1 serving= 1 cup (what can fit in one of your hands, a handful)

Fruit: 1 serving = 1 cup (what fits in one hand, or 1 small hole piece of fruit, i.e. an apple or banana)

Comlex carbs (starch) (fruits and veggies all contain carbohydrates and we will get most of the carbs we need from them in the 1st couple weeks, complex “starchy” carbs are things such as brown rice, pasta, bread, potatoes etc. Please note, I DO NOT believe in a no carb diet, but what many people don’t realize is that if you eat enough fruits and veggies, you get most of the carbs your body needs from them. J YOU WILL BE GETTING PLENTY OF CARBS!

1 serving = 1 cup ***** for oatmeal, ½ cup of uncooked oatmeal, makes 1 cup cooked.

(If you get up in the morning at 6am or earlier bump all the times up 1 hour, for example, you 1st meal would be at 8am, 2nd at 10am etc.) 

*** NOTE: You can change the times of the meals to fit your schedule but you MUST eat very 2 to 3 hours!

Meal 1 - 9am

½ cup cooked oatmeal with ½ cup berries of your choice. Sweetened with stevia

or a 4 egg white omelet with veggies



Meal 2 - 11am 

Make the simple salad below

As much lettuce as you want 

4 oz balsamic chicken 

Handful of tomatoes
Handful of mushrooms

: top with 2 tbs of balsamic vinegar and 1 tbs olive oil

**** Make a salad ****** 

or

The chicken citrus salad recipe below



Meal 3 – 1pm 

stuffed peppers or mushrooms
and 1 pace of fuit if you want, (small apple, pear etc.)

Meal 4 – 3pm
2 mini Quiche

Meal 5 – 5pm

(This is where the spaghetti squash spaghetti recipe fits in. You have to try it for meal 5 at least once, if you love it, have it here has much as you like this 1st week! If not, just have the turkey meatballs with a veggie of your choice.

or

Portobello Mushroom Pizza with Caramelized Onions

Meal 6 – 7pm

(This meal is optional; it’s the ONLY one that is! If you’re not hungry, don’t eat it, if you are, don’t feel guilty for eating it! J You’ll lean out like CRAZY either way!

Here you’ve got options: Choose 1:

- -2 mini quiche

- Or

- -3 meatballs

- or

- -1 cup fruit of your choice and a handful of almonds.

Week 1 Recipes

Cranberry Turkey Meatballs

3 meatballs equal 1 serving

Ingredients

12 oz lean ground turkey

¾ cup craizens  (dried cranberries)  or raisins

¼ cup finely chopped fresh parsley

1 tbsp chopped fresh sage

2 tsp chopped fresh thyme

½ tsp red pepper flakes

2 cloves garlic, minced

½ cup finely chopped red onion

1 cup chopped spinach

½ tsp sea salt

½ cup dried oatmeal

1 egg white

Instructions

Preheat oven to 350.  In a medium bowl, combine all meatball ingredients with hands.  Form into 8, 2 1/2 to 3 inch round balls.  Place evenly over baking sheet sprayed with Pam.  Cook for 20 min, or until lightly golden brown.    No pink in the center.

Stuffed peppers, or mushrooms

Makes 4-5 Servings

Ingredients:

-3 Bell Peppers (Yellow, Red and/or Orange) they also have smaller mini peppers but you’ll need to use 7 or 8 or 7-8 mushrooms, or both!

-The meatball mixture from above, you can leave out the cranberries, but I like them in.  Also, play with other spices if ya like.

Directions:

Pre-heat your oven to 350 F.

Cut the tops off peppers and mushrooms.

Remove the middle.

Stuff with uncooked meatball mixture.

Place stuffed peppers and lids in a glass baking dish with sides and bake for 40 minutes (lids beside peppers)

Plate and enjoy!

Feel free to add a dollop of mashed avocados to the top.

Southwestern mini quiche

2 equal a serving

Ingredients

8 slices very thinly sliced deli turkey

3/4 cup Pico De Gallo (recipe below)

4 large egg whites 

2 tablespoons chopped fresh cilantro

PICK WHATEVER VEGGIES YOU WANT, I.e., corn, black beans, mushrooms, onion, pepper, spinach,   THE MORE THE BETTER!!!

Directions

Separate egg whites into a medium mixing bowl whisk lightly.  Transfer to a liquid measuring cup.  Let stand while you prepare the rest of the ingredients.

Preheat the oven to 400ºF.  Lightly coat each cup of a standard-sized nonstick muffin pan with olive oil cooking spray. (makes 8)

Line each muffin cup with turkey slice.  There will probably be a little excess extending from the top of each cup.  

Chop all veggies and place in bowl, pour egg whites over top and stir. (I also like to play around with spices here, garlic, taco seasoning, you choose!)

Pour egg white and veggie mixture into each muffin cup to fill.  

Spoon 1 spoonful of Pico de Gallo on top

Place the muffin pan in the oven and bake for 10 to 12 minutes, or until the eggs are puffed and the center is set.  Carefully remove the baked eggs from the pan and place 2 egg cups on each serving plate.  Garnish with the cilantro.

Pico de Gallo

eat as much as 1 cup

Ingredients

1 1/2 cups seeded, diced tomatoes

1/4 cup diced red onion

1 tablespoon diced jalapenos (optional)

1 tablespoon minced garlic

Juice of 2 limes

2 tablespoons cilantro, plus extra for garnish

Salt and pepper

Directions

In a bowl combine all ingredients.

Spaghetti squash spaghetti with turkey meatballs

The Ingredients

1 large spaghetti squash, baked


1 jar spaghetti sauce of choice (low fat, low sugar, low sodium)


3 turkey meatballs

The Directions

Note: Cooking spaghetti squash can be done one of two ways.  A)  “The Easy Way”  like a baked potato in the microwave.  Poke holes all over the squash with a sharp knife, (be careful, the squash can be hard to pierce)  Place it in a microwave safe dish with about a ½ inch of water the bottom.  Microwave in 3 min increments until the squash is soft to the touch.  (For a small squash it takes about 2 times (6 min) for a large one it can take up to 12 min.  B) You can poke holes in a whole,  uncut squash with a fork and bake it that way using a baking pan with 1/2 inch of water in the bottom. But it will take much, much longer to bake.  (probably somewhere around 2 hours would be my guess).

Preheat oven to 375 degrees F.

Step 1 – Bake your squash as you see fit for approximately 1 hour, or until it’s soft and easily pierced with a fork. Once the squash is baked and soft, pull it out of the oven and allow to cool until you can touch it without getting burned. If you haven’t already, cut it in half. Remove Seeds

Step 2 – Using a fork, remove the squash from the shell by scraping it from the top of the sides to the center. This will achieve the “spaghetti-like” stings the squash in named for.

Step 3 Mix a little garlic salt into your squash and top with sauce, and 3 meatballs.

CHICKEN TENDERS WITH BALSAMIC VINEGAR GLAZE  

about 3 tenders equal 1 serving

Ingredients

Olive oil cooking spray

12 oz chicken tenders

Ground black pepper, to taste

1 tsp minced garlic

3 tbsp balsamic vinegar

1 tbsp Stevia

Instructions

1. Heat olive oil over medium-high heat. Add chicken tenders and season with pepper. Cook, turning pieces halfway through, until cooked, approximately 7 minutes. Remove chicken from the pan and set aside.

2. Reduce heat to low-medium, add garlic and sauté. Then add vinegar, and stevia . Simmer, scraping the bottom of the pan for 1 minute. 

3. Return chicken to pan. Mix all ingredients together and heat through. Garnish and serve.

YIELD: 4 servings

PREPARATION TIME: 20 minutes

Portobello Mushroom Pizza with Caramelized Onions

1 pizza is a serving

Ingredients



3 tbsp. olive oil (approximately)


Red onions, sliced – as many as you like


Portobello mushrooms, sliced – as many as you like


Onion powder


Garlic powder


Parmesan cheese (optional)

Throw on some cooked chicken or turkey burger

Directions

Caramelize your onions in 2 tablespoons of oil. Save that last tablespoon for later. Once the onions are caramelized, set them aside. It’s okay if they get cold.

Brush the top of the crust with that last tablespoon of oil, and then sprinkle the garlic and onion powder over that.

Cover the dough with mushrooms.

Spread the onions evenly over the mushrooms.

Sprinkle the Parmesan cheese over the pizza.

You can throw it back in the oven real quick to warm everything up if ya need.

Chicken citrus salad

*** Make a ton of the citrus chicken and use it for your salid/ and protein with other meals all week. J  

Ingredients (serves 4) For the Chicken: 2 boneless, skinless chicken breasts 1/2 orange, juiced 1 lime, juiced 2 tablespoons olive oil 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon chile powder salt and pepper For the dressing: 3 tablespoons fresh orange juice 1 tablespoon rice vinegar 1/2 tablespoon dijon mustard 1/2 tablespoon honey 1/4 cup olive oil For the Salad: 2 oranges, segmented 1 avocado, cubed 1 heirloom tomato, diced 1/4 cup golden raisins, or regular raisins (optional) 1/4 cup raw pumpkin seeds, toasted on the stove over medium heat until browned (optional) 1 tablespoon black sesame seeds 2 cups arugula 2 cups lettuce salt and pepper

December studio fitness class schedule!

FREE Turkey to Tree fItness challenge

Make sure you click the instagram button to the right and follow me so you can start this challenge!!!!

If you're not seeing the fitness results you want, IT'S YOUR DIET! Here's how to fix it!

There are many different ways to go about a clean healthy meal plan to lean out, and if you have found one that works for you, KEEP DOING IT!!!!

HOWEVER, If what you are doing is not working you need to CHANG IT!!!

Below are some guidelines and a simple outline for a meal plan that is a surefire way to lean out!

#1 PROBLEM PEOPLE HAVE!!!!

WATCH YOUR PORTION SIZES!     

YOU MUST EAT THE right portions! JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.  

Keep it simple, protein should be the size of the palm of your hand.    Everything else, Carbs, fruit, veggies, is a cup.   (What you can fit in your hand)

You should be eating 5 to 6 small meals throughout the day every 2 to 3 hours.

PREPARE YOUR MEALS AHEAD OF TIME!!!!!!!   

I can't say this enough!  You must eat every 2 hours.   In order to be ready to eat every 2 hours, (even if you are at home)  you must have your food already ready.    

And finally, learn the difference between being full and being satisfied.  If you’re used to eating lots of unhealthy food, you will crave it for the 1^st couple days, SORRY, THAT'S THE WAY IT IS!!! DEAL WITH IT!

Here’s is a GREAT lean out meal plan basic beak down!!!!

Meal 1

Starchy Carb

Protein

Fruit or veggie

Meal 2

Protein

Veggie

(if you’re going to have another starchy carb have it here)

Meal 3

Protein

Veggie

Healthy fat

Meal 4

Protein

Fruit or veggie

Meal 5

Protein

Veggie

Healthy fat

Meal 6

Protein

Veggies

Here’s a list of some ideas for each

Starchy Carb:            Sweet Potato

                                    Oatmeal

                                    Banana

                                    Corn

                                    Brown Rice

                                    Regular potato

                                    Whole grain pasta

Protean:                        Fish

                                    Chicken

                                    Beef

                                    Shellfish

                                    Eggs

                                    Protein powder

Quena (kind of a cross between a carb and a protein so use it sparingly)

Turkey

Veggie: Self explanatory but Green Veggies and Squash are some of the lowest calorie count wise.  For example, there is only 7 calories in 1 cup of spinach!!!!   NOW YOU SEE WHY I TRY AND THROW IT IN EVERYTHING!!!!!

Grilled asparagus and zucchini are some of my favorites right now.

Fruit: Self-explanatory. 

Don’t get hung up on “what fruit has more sugar or more calories, etc.  Just eat whatever fruit you want, in the right portions size, sparingly for now.   As you can see by the diet, you only have it 2 or 3 times a day, tops.  So eat the fruit you like. J

Healthy fat: Avocados

Nuts

Nut butter

Dairy

DON'T KEEP DOING THE SAME THING AND EXPECTING DIFFERENT RESULTS!!! If the way you eat now is not getting you the results you want.... CHANG IT!!!! 

-E

Craving crusher weekend before Thanksgiving challenge!

It's the weekend before THANKSGIVING so lets make it a CLEAN EATING WEEKEND, (then if you chose, you can indulge a little over thanksgiving)

One of the MOST IMPORTANT habits to learn in order to stick with a healthy clean lifestyle is learning to ALWAYS BE PREPARED! MAKE YOUR HEALTHY FOOD IN ADVANCE AND ALWAYS HAVE HEALTHY TREATS PRE-MADE IN YOUR FRIDGE OR PANTRY in case you have a craving! 

If you choose not to make your food in advance, you will find it very hard to stick to a clean eating plan and stay lean.... SO DO IT!!!

Here are 3 recipes to CRUSH ANY CRAVING you may have this weekend. GET THEM PRE-MADE, and EAT CLEAN WITH ME ALL WEEKEND!!!! 

REMEMBER, JUST BECAUSE A FOOD IS HEALTHY AND CLEAN DOES NOT MEAN YOU CAN EAT ALL YOU WANT!!! TRY AND KEEP EACH OF THESE TREATS TO 1 SERVING AT ONE OF YOUR MEALS!!! (you should be eating 6 small meals a day)

SALTY CRAVING

KALE CHIPS

A serving size is the entire recipe!

Base recipe:

6 stems of fresh kale, washed and completely dry

1 Tb olive oil

kosher salt

pepper

1. Preheat oven to 300 degrees. Line a large cookie sheet with parchment or a Silpat liner.

2. Use your hands to rip off pieces of kale from the stems, around 2 inches across. They can be any size you want but be sure all your pieces are about the same size so they cook at the same time. You don’t want pieces of the main stem because they are very fibrous.

3. Place pieces of kale on the cookie sheet and drizzle on the oil. Using your hands, rub the oil into the kale pieces, being sure to completely coat all sides of the kale. It takes a little time, but just keep rubbing it all together. Add any additional flavoring options, listed below, if desired. Sprinkle with salt and pepper, then bake for 20-30 minutes. Your time will depend on the size of your pieces. Cool and store an airtight container.

Flavoring options:

**Add these options at the same time as the olive oil

Salt and Vinegar: 3 Tb favorite vinegar

Lime and Chili: juice of 1 lime, 1 tsp lime zest and 1 tsp chili powder

Roasted Garlic: 2 cloves finely chopped garlic, 2 tsp garlic salt

Parmesan Cheese: 2 Tb fresh Parmesan cheese sprinkled over the top before baking

3 BROWNIE OPTIONS! YOU CHOOSE!!!

1. Low Calorie version!

3/4 cup plain Greek yogurt

1/4 cup coconut or almond milk

1/2 cup cocoa powder (raw, unsweetened)

1/2 cup old fashioned rolled oats

1/2 cup natural sweetner that pours like sugar, I used coconut palm sugar

1 egg

1/3 cup unsweetened applesauce. If you can't find it, make it! (boil apples and then blend them up)

1 tsp baking powder

pinch of salt

preheat oven to 400

Grease a square baking dish

combine all ingredients and blend until smooth

pour into prepared dish and bake for 15 minutes

Allow to cool, then cut into 9 squares!

each brownie is only 40 calories!

1 brownie is a serving!

2. paleo, vegan, gluten-free and completely refined sugar-free Brownies!

* Makes 9 servings

Ingredients

3 medium, overripe bananas (approximately 1 cup or so)

1/2 cup smooth almond butter (can sub for any smooth nut butter)

2 T - 1/4 cup cocoa powder (more = richer taste)

Instructions

Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.

In a small microwave-safe bowl or stovetop, melt your nut butter. In a large mixing bowl, add the banana, nut butter and cocoa powder and mix very well.

Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

Notes

For a smoother batter, add all the ingredients into a blender and blend well.

For the best texture, enjoy refrigerated.

These have aprox 100 calories per brownie

3. If you don't like chocolate here's my Apple Pie Blondies!

Makes 9 servings

Ingredients

1/2 cup unsweetened applesauce

1/2 cup almond or cashew butter (Can sub for peanut butter if not strictly paleo)

1/4 cup coconut flour, sifted*

3-4 T pure maple syrup*

1 T apple pie spice (a mixture of cinnamon, cardamom, nutmeg)

Optional- Coconut palm sugar + apple pie spice to top to form a small 'crust'

Instructions

Preheat the oven to 350 degrees and grease a baking tray**

In a large mixing bowl, combine all the ingredients and mix very well until a very thick batter is formed. Transfer to the greased baking dish and bake in the oven for 30 minutes, or until the tops are golden. Remove from oven and allow to cool completely. Refrigerate for at least an hour before slicing.

Keep refrigerated.

Notes

* Depending on the brand of coconut flour you use, you may need to add an extra tablespoon of coconut flour OR maple syrup to have the batter 'firm'.

** Your pan size does not matter- I only filled half a 9 x 9 inch pan and formed a rectangular shape.

Aprox 100 calories per brownie

Salmon "Zoodles" with Lemon Dill Sauce

3-4 serrvings

Make your "Zoodles" Zucchini noodles

The key to making these zucchini noodles perfect is to get the water out of the noodles before you get the noodles on your plate.

First, you need to make your zucchini noodles. There are lots of options for how to do this, and tons of tutorials on the web. I tested a few different vegetable noodle making devices and eventually settled on a Spiralizer I found on amazon.com with a lifetime guarantee.

Step two couldn’t be easier, just dump all of your spiraled zucchini into a strainer in the sink. Shake some salt over the noodles; this seems to help with releasing water. Let the noodles sit for a while (I’ve found 15 – 30 minutes to be ideal). While the recently cut and salted zucchini sits in the strainer it begins to release of the water the zucchini has been holding.

The final step is to squeeze out the liquid. I have a thin, cheap towel I use for this, but a cheesecloth would also work great. I put a handful of the zucchini noodles in the towel and wring out the liquid.

Cook these noodles in a sauce pan with a little nonstick spray and salt and pepper until just soft.

Then make your salmon and sauce

8 ounces salmon fillets, thawed (seasoned with salt, pepper and dill weed)
olive oil
3 cloves garlic, minced
1/4 cup onion, finely diced
1/3 cup chicken broth
1/4 cup white wine (optional)
1/2 teaspoon dill weed
juice from one lemon (about 2-3 tablespoons)
1/2 teaspoon lemon zest
1/2 cup coconut or almond milk
2 tablespoons fresh parsley, minced
salt and pepper as desired
Any other veggies you might like in the dish, I like peas, fresh sliced tomato... etc.

Directions:
Preheat oven to 375 degrees. Place seasoned salmon in a greased glass baking dish. Bake for 15-20 minutes, or until fish flakes easily. Flake fish into bite sized pieces.

Meanwhile in a large skillet, heat some olive oil over medium heat. Saute garlic and onion for about 5 minutes, or until tender. Add broth, wine, dill weed, salt, pepper, lemon juice and zest. Bring to a boil, reduce heat and simmer for about 5 minutes. Add milk and parsley, simmer for about 3 more minutes. Add pasta and salmon, and toss to coat. remove from heat and serve.