Summers Fitness Meal Plan
Meal Plan Breakfast Wake Up Monday Snack(s) Page Lunch Page Dinner Page Page Tuesday Wednesday Thursday Friday Saturday Sunday
FAQ: Refer to the Recipe Manual for your weekly plan above. Serving sizes are suggested for females. Males can eat 1.5 servings of what is listed in the plan or manual. If you need more, please eat just more of what is listed. KIDS - YES, they should eat what you eat. Let them eat as much as they want. Yes, there are also plenty of recipes in the manual if you choose to make them something different. STICK TO THE RECIPE MANUAL. Always drink at least 8-16 oz. of water first thing in the AM BEFORE coffee Morning Mojo: Lemon Ginger Detox Ingredients Directions: Add the lemon juice to the glass of water. 12 oz glass water If ginger: finely grate the ginger using a zester, and add the Juice of 1/2 lemon either 1/2 inch knob ginger root OR pinch of cayenne pepper zest to the glass of water. If cayenne pepper: add a pinch of cayenne to your water. Perfect way to start your day!
Q: Can I move meals around? A: Try to keep in order as much as possible. Some foods are recommended for “timing”. Q: Can I swap out for a food for a different choice or meal? A: Yes, choose something similar from the recipe manual or feel free to make your own creation. Swap chicken for fish for example. You can also look at our Food Swap Guide, in the Files section, to help you swap out for similar foods. What doesn’t work is if you are swapping egg white for steak for example – or- switching spinach for sweet potatoes. Use the food swap guide to help you swap foods that are similar in nutrition content and glycemic index. FAST FOOD options should be avoided. Try to prepare your own meals as much as possible. Q: What if I am still hungry? Can I eat more than what is listed on the meal plan? A: First, identify if you really are hungry- or are you bored or stressed? Use the hunger scale or journal if it is a stress issue. Then, Drink a glass of water first. Then feel free to eat a snack. Green veggies can be considered “unlimited”. A favorite is : raw broccoli, cauliflower, pepper slices, carrots with ¼ cup raw nuts. Eat them at the same time. YES, You can also eat additional lean protein (egg whites, chicken, cottage cheese, protein shake, for example) and large green salad topped with some healthy fat (healthy fat: chia seeds, flax oil, raw nuts & nut butter, grass fed butter, avocado, coconut or olive oil.) Just KEEP SERVING SIZE in check. If you are craving something sweet, go to fresh berries. We ALWAYS want you to opt for eating more food, especially, if it keeps you from eating junk food or a sweet. Go ahead and eat more CLEAN FOODS. It is okay
* You might need another snack or even to add some more substance to some meals. Please DO NOT ever starve yourself. You do need to eat a minimum of 4 times a day. Some people need more, so it is okay to add another snack or bulk up a meal as suggested in the above guidelines. Q: Do I have to make these recipes? I do not like to cook. A: You can keep your meals simple by using the clean eating concepts and compose meals of a lean protein, fruit, vegetable, and healthy fat, and limit grains. Feel free to continue using the Basics of Clean Eating (search group) concepts to compose your meals. NOTE: You just want to make sure you are not neglecting protein, carbs, or healthy fats for example. Post your food logs for review and suggestions. Posting your food logs helps keep you accountable and allow our coaches to give you nutrition strategies to continue help you burn more fat and build lean muscle. Q: I am a vegetarian, what choices can I include for meat? A: Check out : CLICK HERE for Plant Based foods to increase your protein sources with these plant based foods. Q: What type of protein powder do you recommend? A: There are Whey and Plant Based protein powders. Some whey proteins do bother some people’s stomach and causes bloating, therefore a plant based protein powder may be better for some people. ALL PROTEIN powders are NOT created equal. To see our top choices go to http://summersfitness.com/products
Arbonne Plant Based Protein Powder – if these products are of interest they do have a discount program like a Sam’s Club membership. THIS IS THE PROTEIN I USE. Contact me or your Coach for more information on protein and supplementation. * No, protein powders do not make you bulky- that is a myth. They are recommended for people who are not consuming enough protein via food or need a convenient on the go option. Liquid protein is also desired in the evening for easy digestion. You get what you pay for when it comes to protein powders. Q: What if I cheat, what should I do? Do we get “treat” meals? A: Own it and move on. Treat meals days/times will be suggested. Just keep it reasonable and follow the guidelines. It should not be a “binge”.
Refer to the Recipe Manual for your weekly plan above. Serving sizes are suggested for females. Males can eat 1.5 servings of what is listed in the plan or manual. If you need more, please eat just more of what is listed. KIDS - YES, they should eat what you eat. Let them eat as much as they want. Yes, there are also plenty of
Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
Fitness Performance Sample 3-Day Meal Plan Welcome to the fitness performance nutrient-based eating meal plan. All of the foods this week include fitness promoting nutrients. You can substitute any ingredient or meals as necessary with other fitness optimizing foods found in the Nutrevo Body food shopping list. Each meal is designed to be .
Frugal Real Food Meal Plans Jump to the 14-day Meal Plan 9 DontWastetheCrumbs.com 1 Login to get the new meal plan. Each meal plan is available on the 25th of the month before. For example, Febuary's meal plan is available January 25 th. This give you ample time to review, plan and shop
Building Window: The time between your first meal and your last meal such as 11am first meal to 6pm – last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your cleansing window and feel free to eat several small-medium
3 Building vs Cleansing Window Building Window: The time between your first meal and your last meal, such as 11am - first meal to 6pm - last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your c
chicken 16 Facts: Chicken meal is primarily chicken necks and backs - has more ash per unit of protein compared to real chicken Real chicken is derived from striated muscle of chickens 17 Chicken 60 Dried egg product 43-48 Rice gluten meal 40-50 Corn gluten meal 60-64 Soybean meal 46-50 Fish meal 60-65 Lamb meal 48-55 Chicken meal 63-67
leg master slim machine. keep this guide in a safe place and make sure everyone who uses the summers leg master slim machine also reads this guide. have a safe and enjoyable workout. the maximum weight capacity of the summers leg master slim unit is 350lbs. if you are over this weight do not use the summers leg master slim standing up.
