3-week AB Challenge Meal Plan

3-WEEK AB CHALLENGE

MEAL PLAN

The Rules:

FIRST HUGE HUGE HUGE RULE!!!! You guys ASKED for this AB challenge, so I'M GOING TO KEEP IT REAL AND BLUNT!!! To see definition in your abs your DIET MUST BE PERFECT!!!!! DID YOU HEAR ME?!?!?!   PEFECT!!! NO EXCUSES, IT IS WHAT IT IS!!! 3 WEEKS!!! NO ALCOHOL!!! NO LITTLE SLIP-UPS!!!  Many people say over and over again that they "want soooooo bad" a toned tummy, or to be leaner, or stronger, or whatever, BUT ARE NOT WILLING TO DO WHAT IT TAKES TO GET IT!!!" 

 IF YOU TELL ME YOU ARE DOING THIS CHALLENGE... YOU BETTER DO IT!

1. YOU MUST DRINK 3-4 L of water EVERY DAY!!!   

2. YOU WILL EAT EVERY 2 to 3 HOURS

3. YOU WILL WORKOUT 1 HOUR A DAY 6 DAYS A WEEK

4. YOU WILL WEIGH, MEASURE, AND TAKE A "before" PICTURE OF YOURSELF BEFORE MONDAY! (where you can see you tummy from the front and side!)

5. YOU WILL NOT WEIGH YOURSELF AGAIN FOR 1 WEEK…. NO MATTER HOW CURIOUS YOU GET!!!!!!
6. PREPARE ALL YOUR MEALS FOR THE ENTIRE WEEK AHEAD OF TIME (THIS WEEKEND!!!)
7. WATCH YOUR PORTION SIZES!     JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.  

Here is what your serving sizes should look like!

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)

Complex carbs (starch)  (fruits and veggies all contain carbohydrates and we will get most of the carbs we need from them in the 1^st 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.

Your BASIC “BROKEN DOWN basic MEAL PLAN” SHOULD LOOK SOMETHING LIKE THIS. I've given you a few example of recipes that "FIT" within the guidelines of what foods you should be eating at that particular meal!  You get to choose, you can either keep it VERY simple and cook a bunch of simple proteins and veggies and eat that, or you can look for RECIPES on my Instagram, FB, or other healthy meal sites that FIT WITHIN THE BOUNDARIES OF WHAT YOU SHOULD BE EATING FOR THAT MEAL, and make that.  I will try and give you recipes throughout the week that will work!

Meal #1

Oatmeal with fruit

Or an egg white omelet with veggies this week,

Or try the Pure protein pancakes below

Meal #2

Fruit or veggie

Potein

Meal #3

Protein

Veggie

Healthy fat

Southwest Turkey Sliders over Spicy Avocado

Meal #4

protein

veggie

Meal #5

 Protein

veggie

healthy fat

Meal #6 (If you’re hungry)

Protein

veggie

Pure protein pancakes

Ingredients 

4 or 5 egg whites

1/4 tsp cinnamon 

1/8 tsp nutmeg  

2 TBS stevia o other healthy sweetner

Directions 

Add everything to a bowl and whisk togther

Pour into a heated skillet and cook like a pancake.  I made 2 HUGE pancakes, but you could bake smaller ones if you like.

Top with sliced fruit or pumpkin

The entire recipe is 1 serving.

Southwest Turkey Sliders over Spicy Avocado Slaw

Serves: 4

Ingredients

For the burgers

1lb ground turkey

¼ red onion, minced

¼ red onion, thinly sliced

½ poblano pepper, diced

½ red bell pepper, diced

1 teaspoon ground cumin

½ teaspoon ground red pepper

salt and pepper, to taste

1/3 cup oatmeal

For the slaw

1 small head of cabbage or bag of cabbage, chopped (I used purple cabbage and it was yummy, and it looked cool!)

2 avocados

1 tablespoon olive oil

1 teaspoon lime juice

½ teaspoon lemon juice

1 teaspoon ground cumin

½ teaspoon crushed red pepper

salt and pepper, to taste

Instructions

First make your burgers

Add all your ingredients for your burgers in a large bowl.

Shape 4 small burger patties.

Heat up a large skillet under medium heat with a bit of fat in it (I used bacon fat) and add your sliders. Flip after about 3-5 minutes or when you see the sides of your sliders begin to turn a white color (meaning they are cooking through).

Now make your slaw

Pull out your food processor, add all your ingredients for the slaw other than the cabbage and pulse until smooth.

Pour your avocado “mayo” on the cabbage and mix. Top off with a bit of salt and pepper.

Place your cabbage on a plate and top off with your sliders!

Consume!

Once your onions become translucent, add your breakfast sausage to the pan.

Cook down, breaking up the breakfast sausage as it cooks.

Once the breakfast sausage is almost all the way cooked through, turn your heat to low and add your inside of your acorn squash. Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. Be careful not the tear the skin!

Mix the acorn squash and the breakfast sausage together then add it back to your acorn squash skin

Once both of your acorn squash halves are full, press into the middle with a spoon to make a little resting spot for your egg.

Crack an egg on top.

Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.

Serve!

January 2016 studio Fitness Class Schedule

YOU ARE STRONG AND POWERFUL IN 2016!!! LETS DO THIS!!!!

30 day EXTEME LEAN-OUT PROGRAM STARTS JANUARY 11TH!!! 2016 IS YOUR YEAR!!!

THIS PROGRAM STARTS ON MONDAY JANUARY 11TH!

Above are just a few of my previous Before & Afters!!!!  Stay tuned to see more from my last group!!!

To see the before and afters from previous 30 day programs click HERE

This plan is NO JOKE, So if you're not ready to WORK, move along now.   New Years 30 day EXTREME LEAN-OUT PROGRAM is UNIQUE in that it is designed to give you the BEST, FASTEST, HARDCORE results possible in 30 days! 

If you're tired of WISHING for YOUR perfect body, If you're ready to feel AMAZING by the beginning of Valentines day, and if you are ready to GIVE ME EVERYTHING YOU GOT for 30 days, Than you're ready for this!

What you will receive:

Custom weekly Fat blasting meal plans!  These meal plans are very specific, and designed to give you MAXIMUM leanness is 30 days!

Daily youtube workouts, taught by me, and designed to build lean muscle and shed body fat FAST!

Phone and online support

Daily motivation

Weekly weigh-ins and progress updates

Beginning and ending fitness evaluation.

In return....

YOU WILL Workout for 60 minutes 6 days a week

YOU WILL follow the meal plans to the T with NO EXCUSES

YOU WILL report and communicate with me about any problems, concerns, and progress.

AND YOU WILL FEEL AMAZING IN YOUR OWN SKIN IN JUST 30 DAYS!

Total cost for the program is $290.00

To register, YOU MUST email me at   erin.andon@gmail.com

or message me on Facebook, 

BEFORE Thursday January 7th!

Turkey to Tree Week 2 Meal plan!

You can mix and match the recipes from the 1st week with this week, but make sure you eat 5 to 6 meals in the CORRECT portion sizes!!! NOW GET COOKIN!!!!

XOXO

-E

Meal #1

Any egg & Veggie breakfast from any previous meal plan

(or some other protein & veggie)

Meal #2

Orange Chicken and Winter Fruit Salad

(or some other form of protein, veggie, and fruit)

Meal #3

Loaded Baked Faux-tato Soup

(or some other form of protein, veggie, and fat)

Meal #4

Simple Quinoa Tabbouleh Recipe

(or some other form of Protein and veggie)

Meal #5

4 to 6 oz of Slow Cooker Chipotle Barbacoa Brisket in lettuce cup tacos with other veggies!  You can have as many tacos as your 4 to 6 oz of brisket will make.  The more veggies you add, the more you get to eat!!!

or the
Spicy Mexican Quinoa Casserole

(or some other form of protein, veggie, and fat)

Meal #6

If you need something sweet have the lemon bars, If you’re good with something savory have either the loaded baked faux-tato soup again!

Simple Lemon Bars

1 1/2 C almond flour (just grind up almonds in your blender)

1/2 tsp sea salt

2 tbsp stevia

2 tbsp olive or grapeseed oil

1 tbsp vanilla extract

1/4 C olive or grapeseed oil

1/3 C stevia nectar

3 eggs

1/2 C fresh squeezed lemon juice

1 tbsp lemon zest

Preheat your oven to 350 degrees. Grease an 8-inch square baking dish with olive oil spray. 

Combine the first 3 ingredients in a large bowl. In a medium bowl, whisk the next 2

ingredients together (oil and vanilla). Stir the wet ingredients into the dry ingredients, 

mix well. Press the crust mixture into our baking dish evenly and bake for 15 minutes. While 

the crust is baking, place the rest of the ingredients into a mixing bowl and mix on high until 

well mixed and smooth. Once the crust is done, pour the topping mixture over the hot crust. 

Then place back into the oven and bake for 15-20 minutes. Let cool for 30 minutes, then 

place in the fridge for about 2 hours to set. That's it...all you have to do next is eat them!

*Makes 9 lemon bars

serving size is 2 bars

Orange Chicken & Winter Fruit Salad

Serves 4

Ingredients:


4 chicken breasts


extra virgin olive oil


garlic

salt


pepper


1 cup fresh squeezed orange juice


1 orange (or two small oranges)


2 kiwis, peeled and chopped


1/2 cup pomegranate seeds

Directions: 

Peel then segment orange over a bowl, squeezing leftover juice into bowl. Add kiwi and pomegranate seeds then stir to combine and set aside.

Brush or mist chicken breasts with olive oil then season liberally on both sides with garlic salt and pepper. Sauté over medium-high heat for 4-5 minutes a side, or until cooked through. Remove to a plate to rest for 5 minutes.

Add orange juice to skillet then use a wooden spoon to scrape up brown bits from bottom of skillet. Let orange juice reduce until syrupy. Slice chicken into bite sizes peaces then mix chicken, orange pan sauce and fruit.  Divide into 4 containers!

Loaded Baked Faux-tato Soup

1 large head of cauliflower, chopped

1 yellow onion, diced

4-5 strips turkey bacon

shredded fat free or low fat cheddar cheese

green onion, sliced thin

2 cups low sodium chicken stock

1/2 cup coconut milk

salt and pepper

Fry bacon in a pan until crisp. Set aside.

Steam cauliflower until tender. While cauliflower steams, sauté onions in bacon grease.

When onions are transparent and cauliflower is tender, add them to a blender with the chicken stock, coconut milk, and salt and pepper to taste. You might need to add more coconut milk or salt and pepper.

Blend until soup reaches your desired consistency. It should be thick, but, ya know, soupy.

Top with a small handful of cheese, crumbled bacon bits, and chives.

Serving size is 1 ½ cups of soup

Slow Cooker Chipotle Barbacoa Brisket

What you need:

1 (2.5 to 4 pound) beef brisket

1/2 to 1 cup of my Chipotle Adobo Sauce or 3 chipotles from a can plus 3 tbsp of sauce from the can.

2 cups of low sodum beef stock

1 small white onion, diced

3 large cloves of garlic

2 tsp of oregano

1/2 tsp of ground cloves

1 tbsp of apple cider vinegar

2 bay leaves

How you make it:

Make a liquid puree with all of your ingredients except the beef (of course) or the bay leaves. User a blender or food processor, I use an immersion blender in a large mason jar.

Pour about a quarter of your liquid puree into the bottom of your slow cooker.

Trim any excessive fat from your brisket and place it in your slow cooker fat cap side down. You don’t need a lot of fat on your brisket at all.

Pour the rest of your liquid puree over your brisket ensuring that you coat the top and sides.

Cook on low for 8 hours.

Remove your brisket to a large bowl or container to pull/shred with 2 forks. The brisket should pull easily and you can leave it in chunks or fully shred.

Add some of the cooking liquid from the crock pot to your pulled brisket. You want to add some moisture and flavor goodness back to the meat, and the amount is personal preference.

Enjoy eating in lettuce wrap tacos,

Simple Quinoa Tabbouleh Recipe 

1 cup dry quinoa, cooked according to package directions

1 cucumber, diced

3 roma tomatoes, diced

green onions, chopped

1 bunch parsley, chopped

handful fresh mint, or basil chopped

juice from one lemon

sea salt

You can add other veggies that you like as well!  ie, peppers, mushrooms, spinach etc.

Cook quinoa according to package directions. Let cool, mix in all other ingredients. Variations: garlic, cinnamon, shredded carrots, olives

Serve in lettuce wraps. Makes 4 servings.  

Spicy Mexican Quinoa Casserole

Ingredients 

Serves 5

2 cups cooked quinoa (you’ll need about 1 cup / 6 oz / 170 gr of uncooked quinoa) 

1 medium onion, minced

1 clove garlic, minced

1 8 oz / 225 gr can tomato sauce

1 medium tomato, diced

2 jalapenos, seeds and ribs removed, minced

1 tablespoon olive oil

pinch of red pepper flakes

½ teaspoon cayenne pepper

1 teaspoon chili powder

1 teaspoon cumin powder

1 teaspoon fine grain sea salt

ground black pepper

2 bell peppers, chopped (I used one red and one yellow)

1 cup / 4 oz / 113 gr Mexican cheese (or sharp cheddar), shredded, The cheese is optional.  If I’m making this for me and my family, I usually put most of the cheese over their side of the casserole, and just a teeny bit over mine, or none at all. J

handful spring onions

Directions

Preheat oven to 375°F (190°C) and lightly grease a 8x8 baking dish.

In a skillet over medium heat add oil, garlic and onion. Sauté’ for about 3 minutes.

Add chopped tomato, tomato sauce, red pepper flakes, salt and pepper. Stir and let simmer on low heat for 7 minutes.

In a dry nonstick skillet over medium high heat, toss and toast quinoa with cayenne pepper, chili powder and cumin for 2 minutes. Taste and season with salt. Set aside.

In the same skillet over medium-high heat, place the diced peppers and DO NOT stir. This allows the peppers to get the brown roasted look on the outside. Wait for 2 to 3 minutes before stirring, then let them roast for another 2 minutes before removing from the heat. Set aside.

In a large bowl combine tomato mixture, quinoa, ½ of the shredded cheese and ½ of the bell peppers.

Transfer quinoa mixture to baking dish, top with remaining bell peppers and cheese. Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes.

Remove from the oven and garnish with green onions.

Serve with , salad,

Clean Vegan Pad Thai

If you're short on time, replace the chopped vegetables with a shredded store-bought mix such as broccoli slaw or rainbow salad.

Ingredients (2 servings)

2 medium-sized zucchini, ends trimmed off

1 cup thinly sliced bell peppers and carrots

1 cup snap peas

2 small scallions, sliced

1 cup shelled edamame, defrosted if frozen

For the Sauce:

2 tbsp natural peanut butter

2 tbsp rice vinegar

2 tsp tomato paste (or crushed tomatoes)

2 tsp low sodium soy sauce or tamari

chili flakes

Optional toppings:

2 tsp crushed peanuts

4 thin slices of avocado

sprigs of cilantro

lime wedges

Instructions

Stir all ingredients for sauce together in a small bowl until smooth.

Spiralize zucchini, or peel into ribbons with a julienne peeler, regular vegetable peeler, or mandolin.

In a large bowl, toss the zucchini noodles in sauce. Set aside.

Chop the carrots, peppers, and scallions, and trim snap peas if necessary.

Add the vegetables to the zucchini noodle mixture and toss to combine.

Divide the contents of the large bowl into 2 smaller serving bowls. Top each with crushed peanuts, avocado, cilantro sprigs and lime wedges if desired, and serve.

Recipe Notes:

This dish tastes great freshly made, but if you can give the zucchini noodles at least 20 minutes to soak in the peanut sauce, they'll taste even better!

Want to switch up the protein? Try adding 2 cups worth of cooked shrimp, tofu, lean chicken breast, turkey, or extra lean thinly sliced beef.