A Fit Nurse: dinner

Showing posts with label dinner. Show all posts

Posted by Alyssa Schomaker / Thursday, October 8, 2015 / No comments / beach body , clean eating , dinner , eating healthy , get healthy , healthy choices , healthy habits , Portion Control

Practice Portion Control At Home

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxrBYVBqu80Da2YbQtGescMY8dYV6IyqVXYMoaoFjz1Z34tmOUFAhu_WoR-_WbOGKXRAyoH32FKdiGamyBSZvvVitCWCl-sC0o5ft_P9-NwKAcMsuceScVT0OBWMR64sb-fYa7cY_vrCrk/s1600/pasta-932172_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Practice Portion Control At Home" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxrBYVBqu80Da2YbQtGescMY8dYV6IyqVXYMoaoFjz1Z34tmOUFAhu_WoR-_WbOGKXRAyoH32FKdiGamyBSZvvVitCWCl-sC0o5ft_P9-NwKAcMsuceScVT0OBWMR64sb-fYa7cY_vrCrk/s1600/pasta-932172_1280+%25281%2529.jpg" title="Practice Portion Control At Home" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Portion control is treating yourself to a healthy amount of food, without over-consuming and over-snacking. Portion control can be especially challenging while eating at home because it is easy to snack continually or eat extra portions of dinner. The key to portion control is to break the habit of overeating. I’ve created a list of six helpful tips to help you practice healthy portion control at home. </div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t leave food sitting out.</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Practice portion control by taking an appropriate sized snack and then closing the package. Put the package back in its place in the pantry. When you put your food away, portion control is easier, because you have to make a conscious effort to reopen the package for more snacking. This gives you more time to exercise your willpower and avoid overeating.</div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t snack from the package.</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Following the same idea of putting the package away, never eat directly from the package. If you want to have a snack while you watch TV, take a portion of your snack and eat from a bowl. Don’t bring the entire package of your snack to the couch with you. It’s much easier to overeat when you have the entire package with you.</div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Use a smaller plate.</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The easiest way to practice portion control is to use smaller plates in your home. Avoid the large serving dinner plates. Try using a salad plate to portion your dinner. Even a normal portion served on a salad plate will feel more satiating when you’ve finished eating. When your brain sees a smaller plate that looks full, you will feel more full. When your brain sees a big plate, that looks less full, you may not feel as satisfied after eating. </div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">No seconds.</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After you’ve finished your portion of dinner, avoid going back for seconds. Try going for a walk around the block, reading a book, or cleaning the kitchen. Distract yourself from your craving for a second helping. Once you can break the habit of eating second portions of food, portion control will be much easier.</div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Portion out your leftovers. </div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you intend to bring leftovers for lunch, try portioning your leftovers out the night before! When you have separate containers of food to-go, you won’t take overly large portions on your way out the door. It will be a way to remain consistent with your portion control, even when you’re in a hurry!</div> 
For extra support on your journey toward a healthy lifestyle, contact me! I would love to offer support on your weight loss and fitness journey! <a href="http://www.afitnurse.com/" style="text-decoration: none;">Check out my website</a> for tips, encouragement, and daily motivation to reach your goals!

beach body, clean eating, dinner, eating healthy, get healthy, healthy choices, healthy habits, Portion Control

Practice Portion Control At Home

Portion control is treating yourself to a healthy amount of food, without over-consuming and over-snacking. Portion control can be especial...

Posted by Alyssa Schomaker / Friday, October 2, 2015 / No comments / clean dinners , clean eating , dinner , family , family dinner , family meals , healthy dinner , healthy family

4 Reasons for Family Meals

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB41W1XA8iONxF0DwHAup_rpjHLaoxX9nFtkiA6-l8z2qRTuHzNsZfU_2cQ94Fhy9nCdD5n-Or5Tat8351u65GsS7ZbgqB8wbMzrbV8aah4BloNQd_FXBBRFA745P-1B6YZPQQM63kOz7R/s1600/family-eating-at-the-table-619142_1280+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons for Family Meals" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB41W1XA8iONxF0DwHAup_rpjHLaoxX9nFtkiA6-l8z2qRTuHzNsZfU_2cQ94Fhy9nCdD5n-Or5Tat8351u65GsS7ZbgqB8wbMzrbV8aah4BloNQd_FXBBRFA745P-1B6YZPQQM63kOz7R/s1600/family-eating-at-the-table-619142_1280+%25281%2529.jpg" title="4 Reasons for Family Meals" /></a></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Family meals are an important part of bonding with your family. Family meals, however, often get pushed aside to accommodate other responsibilities, like sports practice, music lessons, and other extracurriculars. It’s still important to make time for family meals at least a few times each week! Here are four reasons you should consider implementing family meals into your weekly schedule!</div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Opportunity to Connect</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Families that have open communication feel more connected and happy with each other. Family meals create a great opportunity to talk to your children and spouse. Sharing thoughts and feelings and talking about everyone’s day is a great way to relieve stress and worry. Communication and support are extremely important for overall health and well-being! </div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get Active</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Another reason to make time for family meals is the opportunity to get active. When your whole family is together (how often does that happen, right?) it is a perfect time to suggest doing a family activity! Try going for a walk, a family bike ride, or tossing the football for a game of catch. This interaction will allow for some extra exercise and get feel-good endorphins moving. Instead of dessert after family meals, treat yourself to a nice calorie-burning walk. </div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A Full Nutritious Meal</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s difficult to know exactly what your kids are eating at school. They are likely offered a healthy school lunch, but what if they don’t eat the whole thing? Or what if they bring unhealthy snacks to school and eat those instead? With frequent family meals, you can ensure that your kids are getting the healthy nutrients that they need for growth and brain development. It also is an opportunity for you to create a delicious and healthy meal with a variety of food choices. When you cook for only yourself or your spouse, food options are limited because there are fewer people. Cooking for your whole family allows for creative food preparation and a variety of meal options. </div> 
 
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Teach Your Kids a Valuable Skill</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get your kids in the kitchen with you! Family meals are the perfect time to teach them the valuable life skill of cooking. Far too many kids today don’t know the first thing about cooking! It becomes problematic as they grow up because they often go for convenient and processed options that are quick. This isn’t good for their health! Getting them in the kitchen for family meals can teach them about food preparation, healthy food, and could inspire an interest in fresh, healthy foods. Learning about healthy food at a young age is likely to encourage a healthier lifestyle in the future. When they’re grown, they will be so grateful that you took the time to teach them to cook, and they will cherish those memories for a lifetime.</div> 
Family meals are a great opportunity to bring health and wellness to your entire family. Family meals are really worth the effort. :) Once you get into a routine, it will be a great way to connect with your kids and teach them about healthy foods. If you are interested in support for your healthy lifestyle, <a href="http://www.afitnurse.com/" target="_blank">contact me.</a> I’d love to offer motivation and advice on your fitness journey!

clean dinners, clean eating, dinner, family, family dinner, family meals, healthy dinner, healthy family

4 Reasons for Family Meals

Family meals are an important part of bonding with your family. Family meals, however, often get pushed aside to accommodate other responsib...

Posted by Alyssa Schomaker / Tuesday, June 2, 2015 / No comments / diet , dinner , dinner recipes , fitness , health , healthy snacks , healthy wraps , lunch , lunch recipes , meals , nutrition , Recipes

Healthy Wraps for Lunch or Dinner

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqm-Yz-YLVLaBCMVSotnbl7vFyItLLTQJV0zdNxzeJoxKwkzGPSFsw_K8SWWs422IaaqOGaezhSXY41Hl3e07ROIQOcypBdlkuyClDr4nGRtj9-qiOdqqTlzlaetP3LPlUC_40snTxi5vH/s1600/HealthyWrapsBLOG+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Healthy wraps filled with vegetables on a plate" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqm-Yz-YLVLaBCMVSotnbl7vFyItLLTQJV0zdNxzeJoxKwkzGPSFsw_K8SWWs422IaaqOGaezhSXY41Hl3e07ROIQOcypBdlkuyClDr4nGRtj9-qiOdqqTlzlaetP3LPlUC_40snTxi5vH/s1600/HealthyWrapsBLOG+%25281%2529.jpg" title="" /></a></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
Healthy wraps are a great meal option for busy families, or anyone who is always on the go. They’re easy to make, convenient to eat, and simple to customize with your favorite ingredients, so they’re perfect for a quick lunch. Healthy wraps also make for a wonderful dinner when you don’t have the time to prepare more complicated dishes. The best part? You’ll have a filling and tasty meal without a sinkful of dishes to wash after you’re done eating! Want to enjoy some healthy wraps? Here are some ideas to get you started:</div>
 
 
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
Lunch: When it comes to lunch, you’ll probably want to fill your healthy wraps with ingredients that are satisfying without being too heavy. To make your wrap more filling, try spreading a thin layer of hummus on your tortilla before topping with the other ingredients. Be sure to pack your healthy wraps with plenty of fresh greens. From there, you can add a mixture of fresh veggies. You can also experiment by adding some fruit to your healthy wraps. Grapes, apples, and strawberries all make great additions, especially for wraps filled with chicken. Add some of your favorite protein (chicken, quinoa, beans, etc.) to make it even more nutritious.</div>
 
 
<div dir="ltr" style="line-height: 1.2; margin-bottom: 4pt; margin-top: 4pt;">
Dinner: If you want to try making healthy wraps for dinner, you can try using the lighter ideas for lunch wraps, or you can experiment by adding some ingredients that involve a little more prep time. Try making a burrito-inspired wrap by adding some brown rice, or get creative by adding ingredients such as grilled mushrooms, dried cranberries, or even some baked sweet potato. Avoid adding fatty spreads such as mayonnaise. Instead, opt for healthier (and more flavorful) alternatives such as salsa, mustard, or a light vinaigrette.</div>
 Healthy wraps are one of my favorite things to make because they make it easier to pack a lot of nutrition in one portable meal. They also give you a lot of freedom to be creative with what you put in your meal. With simple ingredients, you can create amazing flavor combinations that your whole family can enjoy. To make your healthy wraps even easier, try preparing fillings in advance and storing them in the refrigerator. A few minutes of prep work can make this quick meal even quicker! If you have some favorite quick healthy treats, I’d love to hear about them! And if you want to learn more about making fitness and nutrition part of your daily routine, <a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;">contact me</a>!

diet, dinner, dinner recipes, fitness, health, healthy snacks, healthy wraps, lunch, lunch recipes, meals, nutrition, Recipes

Healthy Wraps for Lunch or Dinner

Healthy wraps are a great meal option for busy families, or anyone who is always on the go. They’re easy to make, convenient to eat, and ...

Posted by Alyssa Schomaker / Wednesday, May 28, 2014 / No comments / 21 day fix meal plan , bake healthier , clean eating , Clean eating dinners , dinner , eggplant , health and fitness , meal plan , Recipes , vegetarian , veggies

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHeo5ZBJ4OU5pWFCK8ENQ3mmOH-0n5qZ8_S0g-ZA8CnPv8qVLFGErJvAmdyaQp8f1eSJaNUuaf6nGgSBUBYrj60GF0OYgM04viAKGfZln6R7VrjDQ0-e26QmUbKBgiOLxOv87nnF1KE8QK/s1600/Eggplant-Parmesan-300x248.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHeo5ZBJ4OU5pWFCK8ENQ3mmOH-0n5qZ8_S0g-ZA8CnPv8qVLFGErJvAmdyaQp8f1eSJaNUuaf6nGgSBUBYrj60GF0OYgM04viAKGfZln6R7VrjDQ0-e26QmUbKBgiOLxOv87nnF1KE8QK/s1600/Eggplant-Parmesan-300x248.jpg" /></a></div>
<h2 style="background-color: white; color: #2b5b61; font-family: myriad-pro, 'Droid Sans', Arial, Tahoma, Verdana, san-serif; font-size: 22px; line-height: 22px; margin: 0px 0px 5px; padding: 0px; text-shadow: rgb(219, 219, 219) 1px 1px 0px;">
 </h2>
<h2 style="background-color: white; color: #2b5b61; font-family: myriad-pro, 'Droid Sans', Arial, Tahoma, Verdana, san-serif; font-size: 22px; line-height: 22px; margin: 0px 0px 5px; padding: 0px; text-shadow: rgb(219, 219, 219) 1px 1px 0px;">
Recipe for Eggplant Parmesan with Bulgar and Pine Nuts</h2>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
Ingredients Olive oil cooking spray 3 large egg whites, lightly beaten 3/4 c whole-wheat panko or bread crumbs 6 tbsp grated low-fat Parmesan cheese 1 1/2 tsp dried oregano 1 tsp garlic powder 1/4 tsp sea salt 2 globe eggplants 1 1/3 c low-sodium chicken broth 1 cup bulgar 2 medium tomatoes, cut into large chunks 1 tbsp tomato paste 2 cloves garlic 12 large basil leaves, divided 1 c shredded part-skim low-moisture mozzarella cheese 2 tbsp pine nuts</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
Directions 1. Preheat oven to 425 degrees. Coat two rimmed baking sheets with cooking spray. Set aside.</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
2. Place egg whites in a shallow bowl. In another shallow bowl combine panko, Parmesan, oregano, garlic powder and salt. Trim ends off eggplants and cut each eggplant crosswise into three-quarter inch slices. One at a time, dip eggplant slices in egg whites, then panko mixture, arranging coated slices on prepared baking sheets. Bake until eggplants are tender and golden brown, about 25 minutes.</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
3. Meanwhile, in a medium saucepan over high heat, bring chicken broth to a boil. Stir in bulgar, cover, turn off heat and set aside for 30 minutes.</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
4. While the eggplant is cooking and the bulgar is softening, combine tomatoes, tomato paste, garlic and eight basil leaves in a food processor and pulse to make a chunky sauce. Transfer to a small sauce pan over medium heat. Bring to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8 to 10 minutes.</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
5. Remove eggplant from oven and preheat broiler. Arrange an oven rack about 8  inches from heating element.</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
6. Spoon tomato sauce over eggplant slices, dividing it evenly. Sprinkle mozzarella over tomato sauce, dividing it evenly. Use a spatula to place six eggplant slices on top of six others, making six two-slice stacks on one baking sheet. Broil until mozzarella is browning on top and melted in the middle, about three minutes.</div>
<div style="background-color: white; color: #333333; font-family: myriad-pro, Arial, Tahoma, Verdana, sans-serif; font-size: 13px; line-height: 20px; margin-bottom: 1em; margin-top: 1em; padding: 0px;">
7. Meanwhile, chop or thinly slice the remaining four basil leaves. Stir basil and pine nuts into bulgar. Serve alongside the eggplant.</div>
<div>
 </div>

21 day fix meal plan, bake healthier, clean eating, Clean eating dinners, dinner, eggplant, health and fitness, meal plan, Recipes, vegetarian, veggies

Recipe for Eggplant Parmesan with Bulgar and Pine Nuts Ingredients Olive oil cooking spray 3 large egg whites, lightly beaten 3/4 c...

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans?  
 
How about a 5 day Quick start program to jump start you into being a lean mean fat burning machine! 
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s1600/only25minuteseveryonehastimeforthat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s400/only25minuteseveryonehastimeforthat.png" width="400"></a></div>
 
 
5-day quick start meal plan 
Day 1 
Breakfast: Raspberry Protein Shake 1 c nonfat milk 1/3 cup fresh or frozen raspberries 1 scoop shakeology, any flavor 1 Tbsp. flaxseeds 1 cup ice 
 
AM Snack: Sweet citrus yogurt 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel 
 
Lunch: Chicken and Spinach Salad 2 cups fresh baby spinach 1/4 medium cucumber, sliced 1/2 cup sliced mushrooms 1 medium carrot, shredded 11/2 tsp. extra-virgin olive oil 4 oz. cooked chicken breast, boneless, skinless, sliced 
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl · Drizzle with oil and vinegar; toss gently to blend · Top with chicken 
 
PM Snack: Turkey, Goat cheese, and avocado rolls 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up. 
Dinner: Grilled fish tacos with cabbage citrus slaw 6 oz. raw cod (or flounder or fluke), washed, patted dry 1/4 tsp. sea salt 3 (4-inch) corn tortillas 3/4 cup shredded raw cabbage 6 fresh cilantro springs 2 Tbsp. fresh lime juice 1 dash cayenne pepper (to taste; optional) 1/4 medium avocado, cut into 6 slices 
· Preheat grill or broiler to high · Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside · Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro. · Season with lime juice and cayenne (if desired) · Top each tortilla wit two avocado slices; fold and serve 
 
Daily workout: Alpha Cardio 
* * * * * * * * * * * * * * * * * * * * * * * 
Day 2 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s1600/tome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s320/tome.jpg" width="320"></a>Breakfast: Silky almond smoothie 1/2 cup nonfat milk 1/4 cup unsweetened almond milk 1/4 cup water 1 scoop shakeology, any flavor 1 Tbsp. all-natural almond butter 1 cup ice 
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth. 
 
AM Snack: Grapes 1 cup of red or green grapes 
 
Lunch: Avocado Veggie Burger 1 veggie burger patty 1 whole-grain hamburger bun 1/8 medium ripe avocado, mashed 1 Tbsp. prepared salsa 1/4 medium apple, sliced 
· Preheat grill or broiler to high · Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness. · Place patty on bottom half of bun; top with avocado, salsa, and top half of bun. · Serve with apple on the side 
 
PM Snack: High protein hard-boiled egg snack 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper. 
 
Dinner: Chicken in foil 1 (4-oz.) raw chicken breast, boneless, skinless sea salt and ground black pepper (to taste; optional) 1 medium new potato, sliced 1/4 medium red bell pepper, chopped 1/4 medium onion, chopped 1 fresh thyme sprig 
· Preheat oven to 375° F. · Season chicken with salt and pepper if desired. Set aside · Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch. · Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle. 
 
Daily workout: Alpha Speed 1.0 
* * * * * * * * * * * * * * * * * * * 
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi__K3bSewgzJ6E9JtDMZw_spEnGdEhhwC8vv9sqheXD-UvCN99gvZLMmg-BQBlMLWJlMZu27KhbANCl9g_H9buWftCM_Wa7FcmYF7DE2KcX3ENXklH-gDtDZxt-i5k9HG6qK_nEmcGNojQ/s1600/shakeology-scam.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi__K3bSewgzJ6E9JtDMZw_spEnGdEhhwC8vv9sqheXD-UvCN99gvZLMmg-BQBlMLWJlMZu27KhbANCl9g_H9buWftCM_Wa7FcmYF7DE2KcX3ENXklH-gDtDZxt-i5k9HG6qK_nEmcGNojQ/s320/shakeology-scam.jpg" width="320"></a></div>
 
Day 3 
Breakfast: Yogo Berry Blast Shakeology 1 cup water 1/2 cup nonfat vanilla yogurt 1 cup fresh or frozen mixed berries 1 scoop Shakeology, any flavor 1/2 cup ice 
 
AM Snack: Tropical Quinoa Snack 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries. 
 
 
 
 
 
 
Lunch: The perfect food improved 2 large hard-boiled eggs, cut in half, yolks removed and reserved 4 tsp. mayonnaise 1 tsp. mustard 1 green onion, finely chopped Sea salt and ground black pepper (to taste; optional) Paprika 
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth · Season with salt and pepper if desired · Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired. 
 
PM Snack: Chicken and Swiss Cheese Cracker  1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese 
 
Dinner: Lemon-dill halibut  1 (6 oz.) raw halibut fillet 1 1/2 tsp. extra-virgin olive oil 1/4 tsp. lemon pepper 1 dash sea salt 1 fresh dill sprig, finely chopped 1/2 cup cooked whole wheat couscous, hot Lemon wedges (for garnish; optional) 
· Preheat oven to 500° F. · brush both sides of halibut with oil. Place on baking pan. · Sprinkle halibut with lemon pepper, salt, and dill. · Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork. · Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired. 
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days. 
 
Daily workout: Alpha Total Body Circuit 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s1600/iphonepics7913+879.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s320/iphonepics7913+879.JPG" width="320"></a>* * * * * * * * * * * * * * * * * * * * 
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQ6OmsBbi9kH5MDor3FNpbMpJKPNCzZgdNX_GEJE5TSGlpxpjVWAvOEVAM_lfAnv7QnJyHQm1yPv05oJifpd-brDHmvqEqt-AQ9HuYJWbg_NArnt1qsKlofuscD0zC0ZZAxEqEiP3dnLZY/s1600/iphonepics7913+901.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
Day 4 
Breakfast: Morning Delight Smoothie 1 cup 100% orang juice 1/3 medium banana, cut into chunks 1 scoop Shakeology, any flavor 1 cup ice 
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth. 
 
AM Snack: Cinnamon-Ricotta Berries  1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon. 
 
Lunch: Sirloin-Topped Arugula Salad 4 oz. raw lean top sirloin steak 2 cups fresh argula 10 cherry tomatoes (or grape tomatoes), cut in half 1/2 cup canned, drained artichoke hearts 1 1/2 tsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar 
· Preheat grill or broiler to high · Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes. · Place arugula, tomatoes, and artichoke hearts in a large serving bowl. · Drizzle with oil and vinegar; toss gently to blend. · Cut sirloin into thin slices; place on top of salad. 
 
PM Snack: Tuna and celery boat 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil 
 
Dinner: Roasted Tofu with Veggies 1 lb. firm tofu, drained, cut into cubes 5 cloves garlic, chopped 12 oz. green beans, trimmed 1 cup medium mushrooms, cut into quarters 1 medium onion, cut into chunks 3 medium red potatoes, cut into quarters 1 Tbsp. extra-virgin olive oil 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional) 
· Preheat oven to 375° F. · Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce. · Sprinkle with seasoning blend if desired; toss gently to coat well. · Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes. · One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days. 
 
Daily workout: Alpha Ab Intervals 
* * * * * * * * * * * * * * * * * * * * 
 
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s1600/t25faststat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s320/t25faststat.jpg" width="317"></a>Day 5 
Breakfast: Peanut butter cup Shakeology 1/2 cup water 1/2 cup unsweetened almond milk 1 Tbsp. all-natural peanut butter (or almond butter) 1 scoop Shakeology, any flavor 1/3 medium banana, cut into chunks 1/2 cup ice 
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth 
 
AM Snack: Fresh Melon 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon) 
 
 
 
Lunch: Turkey and vegetable sandwich 2 slices whole-grain bread 2 tsp. prepared pesto sauce 1/4 medium avocado, sliced 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced 1/4 medium cucumber, sliced 1 slice medium tomato 1 thin slice medium red onion 2 romaine lettuce leaves, washed, patted dry 
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread. 
 
PM Snack: Roast Beef Roll-Ups 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls. 
 
Dinner: Chef Salad 2 cups chopped romaine lettuce 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped 1 oz. low-sodium, nitrite-free, lean ham, chopped 1 oz. part-skim mozzarella cheese, chopped Medium potato, chopped 1/8 medium avocado, diced 5 medium black olives 1 tsp. extra-virgin olive oil 1 Tbsp. red win vinegar 
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl. · Drizzle with oil and vinegar; toss gently to blend. 
 
Daily workout: Alpha Lower Focus 
 
I am excited to be participating in a Focus T25 test group! The selected participants are learning about the meal planning, recipe guide, and are focused on getting incredible results with this program. We are going to be experts in the workout program, meal plan, and nutrition guide! Tag this page to follow our progress! 
 
As always you can <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Message</a> me if you have any questions or need support to a healthier you!

5 day quick start, breakfast, cardio, chicken, dinner, eggs, Focus T25 meal plan, Insanity, lunch, meal plan, nutrition for T25, peanut butter, quick start meal plan, shakeology, Shaun T, snack, turkey, workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? How about a 5 day Quick start program to jump start you into being a lean mean fat burning mach...

Posted by Alyssa Schomaker / Thursday, October 8, 2015 / No comments / beach body , clean eating , dinner , eating healthy , get healthy , healthy choices , healthy habits , Portion Control

Practice Portion Control At Home

Posted by Alyssa Schomaker / Friday, October 2, 2015 / No comments / clean dinners , clean eating , dinner , family , family dinner , family meals , healthy dinner , healthy family

4 Reasons for Family Meals

Posted by Alyssa Schomaker / Tuesday, June 2, 2015 / No comments / diet , dinner , dinner recipes , fitness , health , healthy snacks , healthy wraps , lunch , lunch recipes , meals , nutrition , Recipes

Healthy Wraps for Lunch or Dinner

Posted by Alyssa Schomaker / Wednesday, May 28, 2014 / No comments / 21 day fix meal plan , bake healthier , clean eating , Clean eating dinners , dinner , eggplant , health and fitness , meal plan , Recipes , vegetarian , veggies

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Morning Meltdown 100 test Group

THAT COACH LIFE

Beachbody is going International

Welcome To Le Blog

Contact Form

Follow Us

Want to learn more about health and fitness coaching?

Instagram

Inspiring Looks

Popular Posts

Blog Archive

About Us

Photo On Flickr

More Links

Contact Form

Total Pageviews

Beauty