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Fitness n' Nutrition

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Fitness n' Nutrition - Page Text Content

FC: Staying Fit Nutrition

1: This will be based on Sunny Sinclair and how she started and the steps she took get to her current weight.

2: Good Daily Food Plan | For a 41 year old female, 5 ft 8 in tall, with physically active more than 60 min a day. This plan is a 2400 calories food pattern. | Grains 8 ounces Vegetables 3 cups Fruits 2 cups Dairy 3 cups Protein Foods 6.5 ounces

3: Nutrition Plan | Day 1 Breakfast- Southwestern Egg and Cheese Breakfast Burrito Lunch- Blackened Chicken Breast with Cilantro Rice and Pan-Roasted Onions and Peppers Dinner- Turkey Breast with Cornbread Stuffing and Cinnamon Apples Day 2 Breakfast- Homestyle Pancakes and Apple-Chicken Sausage Lunch- Cheesy Chicken Breast and Black Bean Quesadilla Dinner- Cheesy Stuffed Chicken Breast with Brown Rice and Peas and Carrots Day 3 Breakfast- Cinnamon French Toast with Apple-Cinnamon Compote. Lunch- Five-Spice Pork Loin Over Lo Mein Noodles with Sautéed Vegetables Dinner-Baked Turkey Breast with Gravy, Roasted Sweet Potatoes and Broccoli. Day 4 Breakfast- Huevos Rancheros Scramble Lunch-Chicken Marinara on Linguini with Mozzarella Cheese Dinner- Lemon Butter Salmon with Capers, Brown Rice Pilaf and Sautéed Spinach Day 5 Breakfast-Canadian Bacon, Egg and Cheese Breakfast Sandwich Lunch-Enchilada Chicken with Spanish Rice Dinner-Buffalo Chicken Meatloaf with Cumin Cauliflower Mashed Potatoes Day 6 Breakfast-Tex-Mex Egg and Apple-Chicken Sausage Scramble with Roasted Red Potatoes Lunch-Roasted Chicken Breast, Cranberry-Walnut Wild Rice and Caramelized Onions Dinner-Breaded Alaskan Pollock, Fiesta Corn and Broccoli Day 7 Breakfast-Pork Sandwich with Carrot and Pineapple Salad Lunch-Oven-Roasted Turkey Breast and Gravy with Cranberry-Walnut Rice Dinner-Coconut Curry Chicken Breast with Quinoa Risotto

4: Day 1 | Breakfast | -1/4 cup drained, rinsed Ranch Style® Black Beans -1/4 cup drained Hunt's® Petite Diced Tomatoes -2 tablespoons chopped fresh cilantro PAM® Original No-Stick Cooking Spray -1-1/2 cups Egg Beaters® Southwestern Style (1-1/2 cups = 12 oz) -4 whole wheat flour tortillas (8 inch) -1/4 cup shredded Pepper Jack or sharp Cheddar cheese (1/4 cup = 1 oz) -4 lime wedges

5: Day 1 | Lunch | -1 tsp ground cumin -2 cups corn kernels (frozen corn kernels thawed) -12 cherry tomatoes (quartered) -12 cup jicama (shredded pared) -12 cup scallion (thinly sliced) -2 tbsps fresh lime juice -14 tsp salt -16 ozs boneless skinless chicken breasts -1 tsp cajun seasoning

6: Day 1 | Dinner | -3 lbs salmon fillets (skinless if possible) -1 lb bunch asparagus -1 tablespoon olive oil -1 medium shallot , chopped -1/4 cup white wine vinegar -1/4 cup white wine cup butter , cubed (one stick) -2 tablespoons capers , drained -1 tablespoon lemon zest -1/2 lemon, juice of salt and pepper

7: Day 2 | Breakfast | Chicken and Beef Sausage 3 cups, Cranberry-Apple Juice (with Vitamin C added, Low Calorie) 2 cups, 2 eggs, of butter, cup of Milk, 1 cup of flour.

8: Day 2 | Lunch | -1 can (15 ounces, or about 1 3/4 cups freshly cooked) black beans, rinsed and drained -1/2 of a 15-ounce can of corn, drained (optional) -2 cups (8 ounces) shredded cheddar cheese or Mexican cheese blend -1 large or 2 medium grilled chicken breasts, sliced -Hot sauce, optional -1/2 cup chopped fresh cilantro -6 burrito-size flour tortillas

9: Day 2 | Dinner | -1 tablespoon olive oil -1/3 cupItalian-seasoned breadcrumbs -1/4 teaspoon black pepper -4 (6 ounce) skinless,boneless chicken breast cutlets -1/2 cup dry white wine -1/2 cup fat-free,less-sodium chicken broth -3 tablespoons fresh lemon juice -1 teaspoon butter -1 pound broccoli rabe(rapini), cut into 3-inch piece -2 tablespoons chopped fresh parsley -2 tablespoons capers,rinsed and drained -4 lemon slices -4 parsley sprigs

10: Day 3 | Breakfast | 4 large eggs 1-1/4 cups low-fat milk or plain soy milk 3 teaspoons vanilla extract 1/2 teaspoon ground cinnamon 1/4 teaspoon grated fresh nutmeg 8 slices cinnamon swirl or challah bread, sliced 1-1/2" thick 2 table spoons unsalted butter

11: Day 3 | Lunch | 8 ozs lo mein noodles (uncooked lo mein noodles or vermicelli), 6 tbsps sherry (dry),14 cup light soy sauce,1 tbsp minced garlic,1 tbsp fresh ginger (minced),1 tbsp rice vinegar,2 tsps sugar, 12 tsp crushed red pepper (flakes), 4 tsps sesame oil (dark sesame oil divided), 12 ozs pork tenderloins (trimmed and sliced into thin strips) | ,1 cup fat free chicken broth, 2 tsps cornstarch,34 cup snow peas (halved crosswise), 12 cup carrot (thinly sliced), 8 ozs sliced mushrooms, | 1 tsp sesame seed (toasted), 1 cup green onion (diagonally cut),

12: Dinner | Day 3 | 1 bunch of kale, tough stems and ribs removed, coarsely chopped, 2 large beets, trimmed, peeled, and quartered,1 large sweet potato, cut into 1/2-inch rounds, 4 cloves of garlic, peeled and smashed, 3 tablespoons extra virgin olive oil,salt,1 skin-on, bone-in turkey ,breast half, about 2.5 pounds, 1 teaspoon poultry seasoning, zest of one lemon, 1/2 cup chicken or vegetable broth, 1 tablespoon flour

13: Day 4 | Breakfast | 6 eggs 3 table spoons milk 2 teaspoons margarine 2 ounces Mexican blend cheese 4 flour tortillas , heated (7 or 8 inch) cup salsa

14: Lunch | Day 4 | 4 bone less skin less chicken breasts 1 cup flour 2 eggs (beaten) 1 cup dry bread crumbs 1 cup parmesan cheese 2 cups shredded mozzarella cheese Oil (for frying) 1lb linguini Marinara sauce- 2 (14.5 ounce) cans stewed tomatoes 1 (6 ounce) cantomato paste 3 tablespoons fresh parsley (chopped) 1 garlic clove(minced) 1 teaspoon dried oregano 1 teaspoon salt teaspoon ground black pepper 6 tablespoons olive oil 1/3 cup onion(diced) cup white wine

15: Day 4 | Dinner | 1 tablespoon whole coriander seeds 1/4 cup honey 5 tablespoons soy sauce 2 teaspoons fresh lemon juice 4 salmon fillets (5ounces each), skinned 2 teaspoons vegetable oil

16: Day 5 | Breakfast | 1/2 tbsp butter 1 egg, cooked over easy Canadian bacon, 1/4 to 1/2 inch thick 1 slice of American cheese White bread, toasted, thick cut salt and pepper to taste, optional

17: Day 5 | Lunch | 12 Large Corn Tortilla, 1-2 c. corn oil, 4 boneless, skinless chicken breasts, 2-32 oz. jar of chunky medium heat salsa, 6 chicken bouillon cubes, 6 c. of water, 32 oz. of Colby Jack Cheese, 1 small can of sliced black olives, 1 small can of chopped black olives, 1 32 oz. can of Las Palmas Medium Heat Enchilada Sauce

18: Day 5 | Dinner | -3 slices Italian bread, torn into small bits (1 cup) -1/3 cup milk -3 ounces sliced pancetta, finely chopped (you can swap in Canadian Bacon if you can't find pancetta) -1 small onion,finely chopped -1 small garlic clove, minced -2 table spoons extra-virgin olive oil, divided -1 large egg -1 pound ground chicken -2 table spoons tomato paste, divided* -3 table spoons finely chopped flat-leaf parsley

19: -Olive oil or bacon fat -1/3 cup chopped onions (green, red, or yellow onions) optional -1/4 lb of Mexican chorizo sausage, removed from sausage casing -3 Tbsp raisins - soaked in hot water for 15 minutes and drained -5 to 6 eggs -Salt -Tortillas - optional -Cilantro - optional | Day 6 | Breakfast

20: Day 6 | Lunch | -12 cup butter -2 onions (chopped) -1 garlic clove (minced) -6 34 cups low salt chicken broth(canned) -2 cups wild rice (13 ounces) -2 cups brown rice -2 cups dried cranberries -12 cup fresh parsley (chopped) -2 tbsps chopped fresh thyme -1/12 cups toasted hazelnuts (husked coarsely chopped) -1 cup green onions (chopped

21: Day 6 | Dinner | -1 lbs ground turkey salt and pepper -1 (15 ounce) jar alfredo sauce -1 cup drained cocktail onion -1 cup frozen peas -1 (10 ounce) jar marinated mushrooms , drained and sliced in half

22: Day 7 | Breakfast | *1cup diced fresh pineapple *1/2 cup raisins *1 (10-ounce) package matchstick-cut carrots *2 tablespoons canola oil *2 tablespoons fresh lemon juice *2 tablespoons maple syrup *1 tablespoon fresh pineapple juice *2 tablespoons chopped fresh flat-leaf parsley *1/4 teaspoon salt *1/8 teaspoon black pepper

23: Day 7 | Lunch | 1/15-Pound turkey, fresh or frozen (thawed) 1-1/2 Teaspoon salt 1/2 Teaspoon freshly ground black pepper 1/2 Cup peach preserves 2 Table spoons bourbon 2 TeaspoonsAngostura bitters 5 pickled peaches,for garnish

24: Day 7 | Dinner | -1/2 t salt -1/2 t ground coriander -1/2 t cumin -1/2 t cinnamon -1/2 t ground cloves -1/2 t ground cardamom -1/2 t freshly ground black pepper -1/4 t chili powder -1/4 t tumeric

25: Exercise Plan | Week 1: -7 sit-ups -10 jumping jacks -5 push-ups -running down to the end of the street | -jogging in place for a minute -jump rope for a minute -7 crunches -run up and down the stairs 5 times

26: Week 2: -10 sit-ups -15 jumping jacks -10 push-ups -run down your street, up and back twice -1-3 burpies -walk to the park and back -run up and down the stairs 10 times

27: Week 3: -aquartics for an hour -jogging for 30 minutes -15 sit-ups -15 push-ups -4 burpies -run up and down the stairs 15 times -20 jumps in jump-roping

28: Week 4: -20 sit-ups -20 push-ups -20 crunches -10 dumbbell lunges -30 minutes of elliptical -2 cycles of 12 for leg circuits -10 minutes of the rower

29: Week 5: -aquatics for a hour -30 minutes of Zumba -20 minutes of weight lifting -run up the stairs for 20 minutes - 30 jumps in the Jump-roping -40 minutes of elliptical 40 minutes of Yoga (start in beginner level)

30: Week 6: -45 minutes of Zumba -40 crunches -40 push-ups -40 sit-ups -run for an hour -40 minutes in Hip-Hop -Swim for 30 minutes -25 minutes in Weight lifting

31: Week 7: -aquatics for a hour and half -50 minutes of Zumba -30 minutes of weight lifting -run up the stairs for 20 minutes - 40 jumps in the Jump-roping -40 minutes of elliptical -1 Hour of Yoga (start in beginner level)

33: Good for her Nutrition | For a 41 year old female, 5 ft 8 in tall, `170 lb, and has a physical activity of more than 60 min a day and consuming 2400 calories she would need: . | Grains 8 ounces Vegetables 3 cups Fruits 2 cups Dairy 3 cups Protein Foods 6.5 ounces

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Sonia Guerra Loji
  • By: Sonia G.
  • Joined: over 5 years ago
  • Published Mixbooks: 0
  • Taylor Stephens
    • By: Taylor S.
    • Contributions: 16 photos , 10 pages

About This Mixbook

  • Title: Fitness n' Nutrition
  • Tags: None
  • Started: almost 5 years ago
  • Updated: over 4 years ago

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