Shake, Meal Plan with 2 new recipes for you!

Shake, Meal Plan with 2 new recipes for you!

on Monday, 06 June 2016. Posted in Get Fit Healthy Blog

Over the next 6 weeks, follow the meal plan along with the diet that we provided you in the gym. We have had great success with this combo. This plan goes perfect with your participation of 3 to 4 day per week in our Team Training Classes. 

Keep in mind. We are rotating between the meal sheet and the 7 day shake diet. Follow the Shake Diet for 3 days, Monday, Tuesday and Wednesday. You will then use your meal sheet to get you through the rest of the week.

 You will need to shop for fresh ingredients at least once per week if not twice. Being prepared is one of the most traits that I hope you pick up over the next 6 weeks. 

I encourage you to eat organic whenever possible. Try and eat the highest quality that you can afford. Below is a list of some of the food items that you will need and where to get them. Any questions on this, please email me, This email address is being protected from spambots. You need JavaScript enabled to view it.

The Meal Sheet

1. Look at you sheet as a shopping list. The sheet not only shows you what proteins, starch, fruit and veggies to eat, it also explains how much. Try and purchase the highest quality food that you can afford. In town, Sprouts, Lassen's, Farmers Market, Trader Joe's and Von's are great store choices. Most important, shop where you feel comfortable. I need you to be prepared. 

2. If you choose to eat out during this phase, please try and stick to the list. If a food place offers what you are supposed to eat, stick to your portions. This should be your second choice. Eating food that you prepared is going to always be your best bet. 

3. Include water when shopping. Those who are not used to drinking half your bodyweight in ounces, need to stick to bottles. So, buy a couple of cases. If you weigh 180 lbs, you would lay out 90 to 100 ounces of water. That would be 4 to 5 20 ounce bottles. 7 Days per week!


7 Day Shake Diet

The shakes are basically meals. In fact, these shakes are more nutritious than the average individual's breakfast and lunch. You will feel energized with every shake. In order to build these shakes into a meal replacement you will need a few things. Below is a list of things you need and where to get them. 

1. Protein Powder - Natural Whey Protein is a whey protein. It can be purchased at Walgreens. It is the best quality and value.

1.b Sprouts Whey Protein is high quality and the price is decent. This might be a good choice since you are getting other ingredients from sprouts. A one stop shop is nice if you can make it work. 

1.c This whey protein powder is another suggestion. Click Here To Buy

2. Sun Warrior is a plant based protein powder. It can be purchased in town at Sprout's, Lassen's, Cone's and Vitamin Shoppe. It can be purchased online Here

3. Raw Cacao is a must. It is loaded with nutrients, fiber and flavor. If the recipe call for it, use it. This is sold at the stores listed above or it can be purchased online Here

4. Flax Seed Meal is another power food. You will add this to your breakfast and lunch shakes. The nutrition and fiber that it delivers makes it mandatory. Make sure to buy the flax seed "meal." This version is best in a shake. You can buy it in town, look for Bob's Mill Flax Seed Meal. To learn more or buy it online click Here

5. Mixed Greens or Baby Spinach. I suggest you buy a large portion of greens. Try and go organic with your greens. Most of the stores listed above now carry bags of mixed greens that usually have, kale, spinach and chard. Some stores will call this mix, power greens.  I like this mix for the shakes due to the amount of nutrients you receive.  

6. Almond butter and Avocado. Purchase these items at whatever store that you are picking up your greens. Stir you almond butter as soon as you get home and place in your fridge. Avocados can be cut in halves and frozen for shakes. 

7. Mixed frozen Berries. The mix I like best is the, blackberry, blueberry, raspberry. Most of the stores listed above carry this mixture. They will run you about 3 bucks for a small. Costco and Walmart carry large bags of this mix if you are looking for a value. 

8. Unsweetened Almond Milk can be purchased at most stores. Do not buy vanilla or chocolate. They have sugar. There is stevia in the protein powders to help balance out sweetness. The almond milk is really for texture. It can be replaced with cold water. 

9. Shaker Cups. You will need at least 2 shaker cups. We have the perfect shaker cups for these shakes for sell at our front desk. They are just 10 bucks. 

 Chocolate Peanut Butter Banana

8 to 10 ounces of Unsweetened Almond Milk or Ice Cold Water
You serving of Chocolate Whey or Plant Based Protein (Follow the sheet)
1/2 Banana (Frozen is better)
1 Tablespoon Raw Cacao
1 Tablespoon Flax Seed Meal
1 Tablespoon Organic Peanut Butter
1 Cup of cold mixed greens
Hand Full of Ice
Blend for 30 seconds or until peanut butter has dissolved

Peanut Butter and Jelly

8 to 10 ounces of Unsweetened Almond Milk or Ice Cold Water
Your serving of Vanilla Whey or Plant Based Protein (Follow the sheet)
1 Cup Mixed Frozen Strawberries
2 Tablespoon Flax Seed Meal
1 Tablespoon Organic Peanut or Almond Butter
1 Cup Cold Mixed Greens
Add Ice and Blend for 30 seconds

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