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