CALENDAR...Jump Squat 2-3 20 / • / *Rest up to 30 seconds between warmup trisets Front Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10 Smith Machine Single Leg Squat 3 12-15 •

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WEEKLY BREAKDOWN/CALENDAR 3

TRAINING PLANSGYM WORKOUTS 6AT HOME WORKOUTS 17(FULL EQUIPMENT)AT HOME WORKOUTS 28(DUMBBELLS/BODYWEIGHT)

CARDIO 39

MEAL PLANSWOMEN’S MEAL PLAN 1 45WOMEN’S MEAL PLAN 2 49WOMEN’S MEAL PLAN 3 53MEN’S MEAL PLAN 1 57MEN’S MEAL PLAN 2 61WOMEN’S VEGAN MEAL PLAN 1 66WOMEN’S VEGAN MEAL PLAN 2 68WOMEN’S VEGAN MEAL PLAN 3 70MEN’S VEGAN MEAL PLAN 1 72MEN’S VEGAN MEAL PLAN 2 74

GROCERY LIST 77

FOOD EXCHANGE LISTS 79

RECIPES 83

TABLE OF CONTENTS

2

WEEKLYBREAKDOWN/

CALENDAR

3

NICOLEWILKINS.COM

KEEP GOING TO WEEK 5

❏ PUSH/ABS

❏ HIIT CARDIO

❏ OFF❏ LOWER BODY/

❏ LOWER BODY

❏ UPPER BODY/ ABS

❏ HIIT CARDIO

DAY 1

WE

EK

1W

EE

K 2

WE

EK

3W

EE

K 4

PHASE 1: WEEKS 1-4

MONDAY, JAN 11

❏ PULL/ABS

❏ HIIT CARDIO

DAY 2TUESDAY, JAN 12

❏ OFF

❏ PUSH/ABS

❏ HIIT CARDIO

❏ OFF❏ LOWER BODY/ CALVES

❏ LOWER BODY

❏ UPPER BODY/ ABS

❏ HIIT CARDIO

❏ PULL/ABS

❏ HIIT CARDIO

❏ OFF

❏ PUSH/ABS

❏ HIIT CARDIO


❏ LOWER BODY

❏ UPPER BODY/ ABS

❏ HIIT CARDIO

❏ PULL/ABS

❏ HIIT CARDIO

❏ OFF

❏ PUSH/ABS

❏ HIIT CARDIO


❏ LOWER BODY

❏ UPPER BODY/ ABS

❏ HIIT CARDIO

❏ PULL/ABS

❏ HIIT CARDIO

❏ OFF

DAY 3WEDNESDAY, JAN 13

DAY 4THURSDAY, JAN 14

DAY 5FRIDAY, JAN 15

DAY 6SATURDAY, JAN 16

DAY 7SUNDAY, JAN 17

DAY 8MONDAY, JAN 18




DAY 12FRIDAY, JAN 22


DAY 14SUNDAY, JAN 24


DAY 19FRIDAY, JAN 29


DAY 21SUNDAY, JAN 31

DAY 15MONDAY, JAN 25



DAY 25THURSDAY, FEB 4

DAY 26FRIDAY, FEB 5

DAY 27SATURDAY, FEB 6

DAY 28SUNDAY, FEB 7

DAY 22MONDAY, FEB 1

DAY 23TUESDAY, FEB 2

DAY 24WEDNESDAY, FEB 3

MONDAY, JAN 4 TUESDAY, JAN 5 WEDNESDAY, JAN 6 THURSDAY, JAN 7 FRIDAY, JAN 8 SATURDAY, JAN 9 SUNDAY, JAN 10

LOAD YOUR BEFORE PHOTOS

REFEEDMEAL

4

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PHASE 2: WEEKS 5-9MONDAY, FEB 8 TUESDAY, FEB 9

❏ UPPER BODY

❏ HIIT CARDIO

❏ UPPER BODY

❏ HIIT CARDIO

❏ OFF

❏ HIIT CARDIO

DAY 29❏ LOWER BODY

❏ INTERVAL CARDIO

DAY 30

WE

EK

5W

EE

K 6

WE

EK

7W

EE

K 8

WE

EK

9

❏ OFF


❏ LOWER BODY

❏ INTERVAL CARDIO

❏ OFF

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

❏ OFF

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

❏ OFF

❏ HIIT CARDIO

❏ OFF

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

❏ TOTAL BODY

❏ UPPER BODY

❏ HIIT CARDIO

❏ UPPER BODY

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

❏ OFF❏ TOTAL BODY

❏ UPPER BODY

❏ HIIT CARDIO

❏ UPPER BODY

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

❏ OFF❏ TOTAL BODY

❏ UPPER BODY

❏ HIIT CARDIO

❏ UPPER BODY

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

❏ OFF

❏ UPPER BODY

❏ HIIT CARDIO

❏ TOTAL BODY


DAY 33FRIDAY, FEB 12


DAY 35SUNDAY, FEB 14

DAY 36MONDAY, FEB 15











DAY 43MONDAY, FEB 22



DAY 53THURSDAY, MAR 4

DAY 54FRIDAY, MAR 5

DAY 55SATURDAY, MAR 6

DAY 56SUNDAY, MAR 7

DAY 61FRIDAY, MAR 12

DAY 62SATURDAY, MAR 13

DAY 63SUNDAY, MAR 14

DAY 50MONDAY, MAR 1

DAY 51TUESDAY, MAR 2

MONDAY, MAR 8 TUESDAY, MAR 9

DAY 52WEDNESDAY, MAR 3

DAY 60THURSDAY, MAR 11

DAY 59WEDNESDAY, MAR 10

DAY 57 DAY 58LOAD YOURAFTER PHOTOS

❏ UPPER BODY

❏ HIIT CARDIO

❏ LOWER BODY

❏ INTERVAL CARDIO

5

GYMWORKOUTS

6

Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.

DAY 1: MONDAY - PUSH/ABS (CHEST/SHOULDERS/TRICEPS)

EXERCISE SETS REPS WEIGHT USEDWK1/3 • WK2/4 WK1/3 • WK2/4

TRISET (warmup) Arm Circles 2-3 10/10 (each arm) / • /

Lying Dumbbell External Rotation 2-3 15 (each arm) / • /

Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets

Bench Press 6 2x10 (warmup), / • /4x10-12 • 6-8

Rack Press 5 1x5 (warmup), / • /4x10-12 • 6-8

SUPERSETCrunch to Dumbbell Floor Press 3 12-15 • 10-12 / • /

Incline Dumbbell Flye 3 12-15 • 10-12 / • /

SUPERSETStanding Arnold Press 3 12-15 • 8-10 / • /

Dumbbell Upright Row 3 12-15 • 8-10 / • /

SUPERSETStanding Dumbbell Lateral Raise 3 12-15 • 8-10 / • /

Bicycles 3 12-15 / • /

SUPERSETSingle Arm Plank Dumbbell High Row 3 10-12 (each arm) / • /

Overhead Dumbbell Triceps Extension 3 12-15 • 8-10 / • /

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GYM WORKOUTSPHASE 1: WEEKS 1-4

7

DAY 2: TUESDAY - PULL/ABS (BACK/BICEPS)

EXERCISE SETS REPS/TIME WEIGHT USEDWK1/3 • WK2/4 WK1/3 • WK2/4

TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /



Wide Grip Pulldown 2 10-12 (warmup) / • /

Pullup Negatives with Static Hold 3 5-8 (Weeks 1/3 ONLY) / • /

Pullup 3 AMRAP(Weeks 2/4 ONLY)

SUPERSETBarbell Row 3 10-12 • 8-10 / • /

Seated Barbell Curl 3 12-15 • 8-10 / • /

TRISETDual Cable Pulldown 3 12-15 • 10-12 / • /

Hero Curl 3 12-15 • 10-12 / • /

Rear Delt Cable Flye 3 12-15 • 10-12 / • /

SUPERSETDumbbell Pullover 3 12-15 • 10-12 / • /

Lying Leg Raise/Butt Up Combo 3 10-15 / • /

SUPERSETStanding Dumbbell Hammer Curl 3 12-15 • 10-12 / • /

Bent Over Rear Delt Dumbbell Raise 3 12-15 • 10-12 / • /

SUPERSETPlank 3 30-45 seconds / • /

Crab Reach 3 10 (each side) / • /

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8

DAY 3: WEDNESDAY - LOWER BODY


TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /

Bodyweight Around The World Lunge 2-3 5 (each direction) / • /

Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets

Front Squat 6 2x10 (warmup), / • /4x10-12 • 4x8-10

Smith Machine Single Leg Squat 3 12-15 • 8-10 (each leg) / • /

SUPERSETSumo Deadlift 3 8-10 • 6-8 / • /

Dumbbell Sumo Pulse Squat 3 30 sec, 45 sec, 1 min / • /*extend time each set

SUPERSETLeg Press 3 10-12 • 6-8 / • /

Leg Press Calf Raise 3 AMRAP

SUPERSETBarbell Walking Lunge 3 12-15 • 8-10 (each leg) / • /

180 Squat Jump 3 20 / • /

TRISETSingle Leg Hyperextension 3 10 (each leg) / • /

Exercise Ball Lying Hamstring Curl 3 20 / • /

Exercise Ball Glute Raise 3 15 / • /

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9

DAY 5: FRIDAY - UPPER BODY/ABS

EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4




Incline Dumbbell Press 5 2x10 (warmup), / • / 3x12-15 • 3x8-10

Incline Reverse Grip Dumbbell Row 4 1x10 (warmup), / • / 3x12-15 • 3x8-10

Barbell Push Press 4 1x10 (warmup), / • / 3x10-12 • 3x6-8

SUPERSETClose Grip Pushup 3 AMRAP

Cable Flye 3 12-15 • 10-12 / • /

SUPERSETReverse Grip Pulldown 3 12-15 • 8-10 / • /

Behind The Neck Cable Curl 3 12-15 • 10-12 / • /

TRISETMulti Directional Dumbbell Raise 3 12-15 • 8-10 / • /

Crunch 3 15-20 / • /

Windshield Wipers 3 10-15 (each side) / • /

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10

DAY 6: SATURDAY - LOWER BODY





Leg Extension 3 10/10/10 (dropset) / • /

Hip Circle Squat 5 2x15 (warmup), / • /3x10-12 • 3x6-8

SUPERSETDumbbell Goblet Squat To A Bench 3 12-15 • 8-10 / • /

Dumbbell Step Up 3 12-15 • 8-10 (each leg) / • /*Use same bench or step

Barbell Curtsy Lunge 3 12-15 • 8-10 (each leg) / • /

Dumbbell Stiff Legged Deadlift 3 12 / • /

SUPERSETGlute Bridge with Leg Abduction 3 10-12 (each leg) / • /

Hip Circle Good Morning 3 12-15 • 10-12 / • /

Seated Calf Raise 4 12-15 • 8-10 / • /

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11

DAY 1: MONDAY - UPPER BODY METCON

EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9

TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /

Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /

Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets

CIRCUITComplete 5 rounds of the below circuit, performing each exercise for 40 seconds with 20 seconds of rest.

Manmakers

Standing Alternating Rotational Press

Neutral Grip Dumbbell Push Press

Two Angle Dumbbell Curl

Kettlebell Swing

Bicycles

Rest 2 minutes

NICOLEWILKINS.COM


12

DAY 2: TUESDAY - LOWER BODY METCON

EXERCISE SETS REPS WEIGHT USEDWK5/WK6/WK7/WK8/WK9

TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /

Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /

Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets

CIRCUITPerform 5 rounds. Rest only when necessary. For single-leg exercises, complete all reps with one leg before moving to the other leg. Decrease reps by 2 every round until Round 5.

Round 1 - 10 reps, Round 2 – 8 reps, Round 3 – 6 reps, Round 4 – 4 reps, Round 5 – 2 reps.

Dumbbell Squat

Dumbbell Bulgarian Split Squat

Kettlebell Suitcase Deadlift

Dumbbell Reverse Lunge

Plyo Pistol Squat

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13

DAY 3: WEDNESDAY - UPPER BODY/ABS

EXERCISE SETS REPS WEIGHT USEDWK5/7/9•WK6/8 WK5/WK6/WK7/WK8/WK9




Deadlift 6 2x10 (warmup), / / / /4x8-10 • 4x6-8

Incline Bench Press 6 2x15 (warmup), / / / /4x10-12 • 4x6-8

Standing Up And Over Barbell Press 5 1x10 (warmup), / / / /*Front and back counts as 1 full rep 4x12-15 • 4x8-10

SUPERSETOne Arm Dumbbell Row 3 12-15 • 8-10 (each arm) / / / /

Decline Pushup 3 AMRAP

SUPERSETOverhead Dumbbell Extension 3 12-15 • 8-10 / / / /

Zottman Curl 3 12-15 • 8-10 / / / /

TRISETDumbbell Y Raise 3 12-15 • 10-12 / / / /

Alternating Two Point Plank 3 10-12 (each side) / / / /

Double Crunch 3 15-20 / / / /

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14

DAY 5: FRIDAY - LOWER BODY

EXERCISE SETS REPS WEIGHT USEDWK5/WK6/WK7/WK8/WK9




Squat 6 2x15-20 (warmup), / / / /4x12-15

Hip Circle Barbell Hip Thrust 4 4x12 / / / /

GIANT SET*Rest 2 minutes after completing each circuit

Plate Overhead Walking Lunge 3 12 (each leg) / / / /

Dumbbell Sumo Jump Squat 3 10 / / / /

Dumbbell Stiff Legged Deadlift 21s 3 7/7/7 / / / /*7 bottom half, 7 top half, 7 full reps

Sissy Squat 3 12 / / / /

Dumbbell Standing Calf Jumps 3 12 / / / /

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15

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DAY 6: SATURDAY - TOTAL BODY CARDIO ACCELERATION


EXERCISE SETS REPS

GIANT SET (warmup)Arm Circles 2-3 10/10 (each arm)

Leg Swings 2-3 15/15 (each leg)

Lying Dumbbell External Rotation 2-3 15 (each arm)

Around The World Bodyweight Lunge 2-3 5 (each direction)

ROUND 1Dumbbell Squat/ Dumbbell Curl Combo

Jumping Jack

Renegade Row

Jumping Jack

Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo

Jumping Jack

Dumbbell Thruster

Jumping Jack

Dumbbell Lateral Lunge (alternating sides)

Jumping Jack

Reverse Grip Dumbbell Row

Jumping Jack


Mountain Climbers

Renegade Row

Mountain Climbers


Mountain Climbers

Dumbbell Thruster

Mountain Climbers


Mountain Climbers


Mountain Climbers


Bicycles

Renegade Row

Bicycles


Bicycles

Dumbbell Thruster

Bicycles


Bicycles


Bicycles


Jump Rope

Renegade Row

Jump Rope


Jump Rope

Dumbbell Thruster

Jump Rope


Jump Rope


Jump Rope


Butt Kicks

Renegade Row

Butt Kicks


Butt Kicks

Dumbbell Thruster

Butt Kicks


Butt Kicks


Butt Kicks

Perform this as a circuit, doing each exercise and cardio component for 30 seconds I set the timer to :35 seconds for both high and low intervals to give myself 5 seconds to move on to the exercise, pick up the dumbbells, etc. The work time for each is 30 seconds.I recommend using an Interval timer for this workout that tells you when each time interval is up.I use this one: https://itunes.ap-ple.com/us/app/interval-timer-tim-ing-for/id406473568?mt=8

SET THE TIMER:Total # Of Intervals On Interval

Timer App: 25

High Intensity Interval Time:35 seconds (weights)

Low Intensity Interval Time:35 seconds (cardio):

16

AT-HOMEWORKOUTS

(FULL EQUIPMENT)

17






Bench Press 6 2x10 (warmup), / • /4x10-12 • 6-8

Rack Press 5 1x5 (warmup), / • /4x10-12 • 6-8


Incline Dumbbell Flye 3 12-15 • 10-12 / • /




Bicycles 3 12-15 / • /



NICOLEWILKINS.COM

AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4


18

NICOLEWILKINS.COM






Band Assisted Pullup 2 5 (warmup) / • /

Pullup Negatives with Static Hold 3 5-8 (Weeks 1/3 ONLY) / • /

Pullup 3 AMRAP(Weeks 2/4 ONLY)

Band Assisted Chinup 3 AMRAP

SUPERSETBarbell Row 3 10-12 • 8-10 / • /

Seated Barbell Curl 3 12-15 • 8-10 / • /

SUPERSETIncline Dumbbell Curl 3 12-15 • 10-12 / • /

Incline Dumbbell Rear Delt Raise 3 12-15 • 10-12 / • /

SUPERSETDumbbell Pullover 3 12-15 • 10-12 / • /


SUPERSETStanding Dumbbell Hammer Curl 3 12-15 • 10-12 / • /


SUPERSETCrunch 3 15 / • /




19

NICOLEWILKINS.COM


EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4




Front Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10

Bench Pistol Squat 3 8-12 (each leg) / • /

SUPERSETSumo Deadlift 3 8-10 • 6-8 / • /


SUPERSETOverhead Dumbbell Squat 3 10-12 • 6-8 / • /

Bodyweight Standing Calf Raise 3 25 / • /

SUPERSETBarbell Walking Lunge 3 12-15 • 8-10 (each leg) / • /

180 Squat Jump 3 20 / • /

TRISETExercise Ball Hyperextension 3 10 / • /

Exercise Ball Lying Hamstring Curl 3 20 / • /

Exercise Ball Glute Raise 3 15 / • /



20

NICOLEWILKINS.COM






Incline Dumbbell Press 6 2x10 (warmup), / • / 4x12-15 • 4x8-10

Incline Reverse Grip Dumbbell Row 4 1x10 (warmup), / • / 3x12-15 • 3x8-10

Barbell Push Press 4 1x10 (warmup), / • / 3x10-12 • 3x6-8


Standing Alternating Dumbbell Flye 3 12-15 • 10-12 / • /

SUPERSETBand Assisted Chinup 3 AMRAP

Kneeling Dumbbell Curl 3 12-15 • 10-12 / • /


Crunch 3 15-20 / • /




21

NICOLEWILKINS.COM






Hip Circle Squat 5 2x15 (warmup), / • / 3x10-12 • 3x6-8

Narrow Stance Dumbbell Squat 3 10/10/10 (dropset) / • /

SUPERSETDumbbell Goblet Squat To A Bench 3 12-15 • 8-10 / • /

Dumbbell Step Up 3 12-15 • 8-10 (each leg) / • /*Use same bench or step

Barbell Curtsy Lunge 3 12-15 • 8-10 (each leg) / • /


SUPERSETGlute Bridge with Leg Abduction 3 10-12 (each leg) / • /

Hip Circle Good Morning 3 12-15 • 10-12 / • /

Seated Weight Plate Calf Raise 4 15-20 / • /



22







Manmakers




Kettlebell Swing

Bicycles

Rest 2 minutes

NICOLEWILKINS.COM


23

NICOLEWILKINS.COM








Dumbbell Squat


Kettlebell Suitcase Deadlift


Plyo Pistol Squat

NICOLEWILKINS.COM


24

NICOLEWILKINS.COM


EXERCISE SETS REPS WEIGHT USED WK5/7/9•WK6/8 WK5/WK6/WK7/WK8/WK9




Deadlift 6 2x10 (warmup), / / / / 4x8-10 • 4x6-8

Incline Bench Press 6 2x15 (warmup), / / / / 4x10-12 • 4x6-8

Standing Up And Over Barbell Press 5 1x10 (warmup), / / / /*Front and back counts as 1 full rep 4x12-15 • 4x8-10

SUPERSETOne Arm Dumbbell Row 3 12-15 • 8-10 (each arm) / / / /



Zottman Curl 3 12-15 • 8-10 / / / /






25

NICOLEWILKINS.COM






Squat 6 2x15-20 (warmup), / / / / 4x12-15

Hip Circle Barbell Hip Thrust 4 4x12 / / / /


Plate Overhead Walking Lunge 3 12 (each leg) / / / /







26

NICOLEWILKINS.COM



EXERCISE SETS REPS






Jumping Jack

Renegade Row

Jumping Jack


Jumping Jack

Dumbbell Thruster

Jumping Jack


Jumping Jack


Jumping Jack


Mountain Climbers

Renegade Row

Mountain Climbers


Mountain Climbers

Dumbbell Thruster

Mountain Climbers


Mountain Climbers


Mountain Climbers


Bicycles

Renegade Row

Bicycles


Bicycles

Dumbbell Thruster

Bicycles


Bicycles


Bicycles


Jump Rope

Renegade Row

Jump Rope


Jump Rope

Dumbbell Thruster

Jump Rope


Jump Rope


Jump Rope


Butt Kicks

Renegade Row

Butt Kicks


Butt Kicks

Dumbbell Thruster

Butt Kicks


Butt Kicks


Butt Kicks



Timer App: 25



27

AT-HOMEWORKOUTS

(DUMBBELL/BODYWEIGHT)

28






Decline Pushup (Chair) 4 AMRAP

Neutral Grip Dumbbell Push Press 5 1x5 (warmup), / • / 4x10-12 • 6-8






Bicycles 3 12-15 / • /



NICOLEWILKINS.COM

AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 1: WEEKS 1-4


29

NICOLEWILKINS.COM






One Arm Dumbbell Row 6 2x15-20 (warmup), / • / 4x12-15 • 4x8-10 (each arm)

Dumbbell Floor Pullover 4 12-15 • 8-10 / • /

SUPERSETReverse Grip Dumbbell Row 3 10-12 • 8-10 / • /

Alternating Dumbbell Curl 3 12-15 • 8-10 (each arm) / • /

TRISETDumbbell Curl 21s 3 7/7/7/* / • /*7 bottom half, 7 top half, 7 full reps



TRISETStanding Dumbbell Hammer Curl 3 12-15 • 10-12 / • /

Dumbbell Y Raise 3 12-15 • 10-12 / • /

Alternating Superman 3 12-15 (each side) / • /

SUPERSETCrunch 3 15 / • /




30

NICOLEWILKINS.COM






Narrow Stance Dumbbell Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10

Chair Pistol Squat 3 8-12 (each leg) / • /

SUPERSETDumbbell Sumo Squat 3 8-10 • 6-8 / • /


SUPERSETOverhead Dumbbell Squat 3 10-12 • 6-8 / • /

Bodyweight Standing Calf Raise 3 25 / • /

SUPERSETDumbbell Walking Lunge 3 12-15 • 8-10 (each leg) / • /

180 Squat Jump 3 20 / • /

TRISETDumbbell Floor Hamstring Curl 3 20 / • /

Standing Glute Raise Over Chair 3 20 (each leg) / • /

Reverse Plank March 3 15-20 (each leg) / • /



31

NICOLEWILKINS.COM






Dumbbell Floor Press 5 2x10 (warmup), / • / 3x12-15 • 3x8-10

Multi-Grip Dumbbell Row 4 1x10 (warmup), / • / 3x12-15 • 3x8-10

Neutral Grip Dumbbell Push Press 4 1x10 (warmup), / • / 3x10-12 • 3x6-8



SUPERSETDumbbell Pendlay Row 3 12-15 • 10-12 / • /

Kneeling Dumbbell Curl 3 12-15 • 10-12 / • /


Crunch 3 15-20 / • /




32

NICOLEWILKINS.COM






Dumbbell Squat 6 2x15 (warmup), / • / 4x12/12 (drop set)

Dumbbell Bulgarian Split Squat (chair) 4 12-15 • 8-10 (each leg) / • /

SUPERSETDumbbell Goblet Squat To A Bench 3 12-15 • 8-10 / • /*Use chair in place of a bench

Dumbbell Step Up To Knee Drive 3 12-15 • 8-10 (each leg) / • /


One Leg Lateral Lunge (chair) 3 12-15 (each leg) / • /

SUPERSETDumbbell Frog Pumps 3 50 / • /

Karate Kicks 3 30 sec, 45 sec, 1 min / • /

Seated Dumbbell Calf Raise 4 15-20 / • /



33







Manmakers




Dumbbell Swing

Bicycles

Rest 2 minutes

NICOLEWILKINS.COM


34

NICOLEWILKINS.COM








Dumbbell Squat


Dumbbell Snatch


Plyo Pistol Squat


35

NICOLEWILKINS.COM


EXERCISE SETS REPS WEIGHT USED WK5/7/9•WK6/8 WK5/WK6/WK7/WK8/WK9




Neutral Grip Dumbbell Row 6 2x10 (warmup), / / / / 4x12-15 • 4x8-10

Static Hold Dumbbell Floor Press 6 2x15 (warmup), / / / / 4x10-12 • 4x6-8 (each arm)

Up And Over Barbell Press 5 1x10 (warmup), / / / / 4x12-15 • 4x8-10

SUPERSETMulti Grip Dumbbell row 3 12-15 • 8-10 (each arm) / / / /



Zottman Curl 3 12-15 • 8-10 / / / /






36

NICOLEWILKINS.COM






Dumbbell Squat 6 2x15-20 (warmup), / / / / 4x12-15

Dumbbell Bulgarian Split Squat/ 4 12-15 • 8-10 (each side) / / / / Stiff Legged Deadlift Combo


Dumbbell Walking Lunge 3 12 (each leg) / / / /







37

NICOLEWILKINS.COM



EXERCISE SETS REPS






Jumping Jack

Renegade Row

Jumping Jack


Jumping Jack

Dumbbell Thruster

Jumping Jack


Jumping Jack


Jumping Jack


Mountain Climbers

Renegade Row

Mountain Climbers


Mountain Climbers

Dumbbell Thruster

Mountain Climbers


Mountain Climbers


Mountain Climbers


Bicycles

Renegade Row

Bicycles


Bicycles

Dumbbell Thruster

Bicycles


Bicycles


Bicycles


Jump Rope

Renegade Row

Jump Rope


Jump Rope

Dumbbell Thruster

Jump Rope


Jump Rope


Jump Rope


Butt Kicks

Renegade Row

Butt Kicks


Butt Kicks

Dumbbell Thruster

Butt Kicks


Butt Kicks


Butt Kicks



Timer App: 25



38

CARDIOWORKOUTS

39

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30 MINUTE HIIT WORKOUTS

EQUIPMENT NEEDEDJump Rope*If no jump rope, perform mountain climbers or toe taps

TIME30 Minutes

PERFORM 3 ROUNDS OF:• 1 minute Jumping Jacks• 1 minute Jump Rope• 1 minute Lateral Side To Side Jumps• 1 minute Jump Rope• 1 minute Bodyweight Lunge• 1 minute Jump Rope• 1 minute Bodyweight Squat• 1 minute Jump Rope• 1 minute Butt Kicks• 1 minute Jump Rope• Rest 1 minute

BODYWEIGHTBLASTER EQUIPMENT NEEDED

Treadmill

TIME30 Minutes

• 2 minutes at 3.5 mph

PERFORM 8 ROUNDS OF: (8 MINUTES)

• 30 seconds at 7.0 mph, incline 7%• 30 second rest (hop off to the side to rest)

• 2 minutes at 3.0 mph, incline 7%










FIT & INTENSEEQUIPMENT NEEDEDNone

TIME30 Minutes

PERFORM FOR 12 MINUTES:• 15 Jump Squats• 10 Burpees• 10 Pushups• 30 Plank Jacks• 10 Alternating Lunges

3 minute rest

PERFORM FOR 12 MINUTES:• 15 Jump Squats• 10 Burpees• 10 Pushups• 30 Plank Jacks• 10 Alternating Lunges

AMREPS

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30 MINUTE HIIT WORKOUTS

EQUIPMENT NEEDEDNone

TIME30 Minutes

Rest 1 minute after completingeach 4-minute round.


20 seconds Skaters10 seconds Rest20 seconds Dumbbell Swing10 seconds Rest


20 seconds Toe Taps10 seconds Rest20 seconds Plank Jacks10 seconds Rest


20 seconds 180 Squat Jump10 seconds Rest20 second Mountain Climbers10 seconds Rest


20 seconds Split Jump Lunge10 seconds Rest20 seconds High Knees10 seconds Rest


20 seconds Burpees10 seconds Rest20 seconds Situps10 seconds Rest


20 seconds Jumping Jacks10 seconds Rest20 seconds Butt Kicks10 second Rest

A WHOLE LOTTATABATA EQUIPMENT NEEDED

Treadmill

TIME30 Minutes

• 1 minute at 5.5 mph • 1 minute at 6.5 mph • 1 minute at 7.5 mph• 1 minute at 3.0 mph• 3 minutes at 7.0 mph• 1 minutes at 3.0 mph• 2 minutes at 7.3 mph• 1 minute at 3.0 mph• 3 minutes at 7.6 mph• 1 minute at 3.0 mph• 2 minutes at 7.9 mph• 1 minute at 3.0 mph• 1 minute at 8.2 mph• 2 minutes at 3.0 mph• 1 minute at 8.4 mph• 2 minutes at 3.0 mph• 1 minute at 8.6 mph• 2 minutes at 3.0 mph• 1 minute at 9.0 mph• 2 minutes at 3.0mph

EVOLVE

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40 MINUTE INTERVAL WORKOUTS

EQUIPMENT NEEDEDNone

TIME40 Minutes


• 30 seconds Jumping jacks• 30 seconds Plank Shoulder Taps• 30 seconds Bench (chair) Step Ups• 30 seconds Alternating Lunge Jumps

PERFORM 3 ROUNDS OF:Round 1: 60 seconds each exerciseRound 2: 45 seconds each exerciseRound 3: 30 seconds each exerciseRest 1 minute after each round

• Jump Squat• Pushup• Bodyweight Sumo Squat• Burpees• High Knees• Mountain Climbers• Plank Knee Raise

RAPID FITEQUIPMENT NEEDEDStairs

TIME40 Minutes

SPM - steps per minute• 3 minutes level 5/60 spm • 30 second recovery (decrease to comfortable level for you)• 4 minutes level 7/68 spm• 4 minutes level 9/82 spm• 30 second recovery• 2 minutes level 5/53 spm facing the left. Left foot crossing over the right. • 2 minutes level 5/53 spm facing the right. Right foot crossing over the left. • 4 minutes level 8/75 spm• 30 second recovery• 4 minutes Level 11/97 spm• 1 minute recovery • 2 minutes level 5/53 spm facing the left. Left foot crossing over the right.• 2 minutes level 5/53 spm facing the right. Right foot crossing over the left. • 4 minutes Level 9/82 spm• 1 minute recovery • 1 minute level 12/104 spm• 1 minute level 7/68 spm• 2 minutes level 10/89 spm• 1 minute recovery

FITNESS DRILLS

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40 MINUTE INTERVAL WORKOUTS

EQUIPMENT NEEDEDTreadmill, Dumbbells

TIME40 Minutes

• 3 minutes at 3.5 mph

INTERVAL 1:• 2 minutes at 5.0 mph• Increase the speed by 0.5 mph every 30 seconds until you have to stop• Then, walk for 2 minutes at 3.5 mph

INTERVAL 2:• 2 minutes at 5.0 mph• Increase the incline by 1% every 30 seconds until you have to stop• Then, walk for 2 minutes at 3.5 mph

INTERVAL 3:• 2 minute jog at 5.0 mph• Increase the speed by 0.5 mph every 30 seconds until you have to stop• Then, cooldown 3 minutes at 3.5 mph

UPHILL CLIMBEQUIPMENT NEEDEDDumbbells

TIME40 Minutes

PERFORM 2 ROUNDS OF:• 30 seconds Jumping Jacks• 30 seconds Dumbbell Thruster

INTERVAL 1:Perform 3 times, increasing the time each round. Do not rest between rounds if you don’t have to.

Round 1: 30 secondsRound 2: 45 secondsRound 3: 1 minuteRest 2 minutes after completing Round 3

• Dumbbell Swing• Goblet Squat• Skaters

INTERVAL 2:Same rules apply as Interval #1.

• Lateral Jump Squat• Mountain Climbers • Down Down Up Up

INTERVAL 3:Same rules apply as Interval #1 and #2.

• Split Jump Lunge

• Burpees

• Mountain

BODY (DON’T)WEIGHT

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NUTRITIONMEAL PLANS

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MEAL 1OPTION 1

• (LP, ¾ SC, F) 1 serving Guiltless Breakfast Wrap (see recipe)

• (½ FR) ½ medium grapefruit

MEAL 2OPTION 1

• (½ LP, ½ SC, F) 1 serving Oatmeal Raisin Protein Balls (see recipe)

• (LP) 12 oz nonfat plain Greek yogurt

• (¼ FR) 50g blueberries

MEAL 3OPTION 1

• (SC) 2 slices sprouted grains bread

• (LP) 4 slices turkey bacon

• (½ F) 8g mayonnaise

• (½ V) 50g tomato

• (¼ V) 25g romaine lettuce

OPTION 2

• (SC) 45g cream of rice

• (½ FP) 2 oz 93% lean ground turkey

• (½ LP) 3 egg whites

• (½ F) 1 oz avocado

OPTION 2

• (SC) 6 Triscuit Original crackers

• (LP) 225g nonfat cottage cheese

• (½ F) 8 almonds

OPTION 2

• (SC) 100g brown rice

• (LP) 4 oz scallops

• (V) 100g spinach

• (F) 10 ml olive oil

WOMEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4

Height: Under 5'4 Weight: Under 130 lbs

(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable

FOOD TYPE

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MEAL 4OPTION 1

• (SC) 1 serving Skinny Butternut Squash Fries (see recipe)

• (FP) 4 oz salmon

• (V) 100g broccoli

POSTWORKOUT

OPTION 1

• (LP) 1 scoop nPower Nutrition Isolate (either flavor)

• (FR) 1 medium banana

• 13g PB2 powder

• Unsweetened almond/cashew milk

OPTION 2

• (LP) 4 oz chicken breast

• (V) 100g green beans

• (SC) 4 oz Russet potato

• (F) 14g ghee

• 2 tbsp salsa

OPTION 2

• (LP) 1 cup liquid egg whites

• (SC) 2 Lundberg rice cakes

• (½ SC) 1 Quaker chocolate rice cake (or any other flavor)


FOOD TYPE

Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.

MEAL TOTALSPost Workout Meal/Meal 5232 calories, 25g protein, 33g carbs, 0g fat

All Other Meals331 calories, 25g protein, 33g carbs, 11g fat

DAILYTOTALS

1556 calories,125g protein, 165g carbs,

44g fat

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MEAL 1OPTION 1

Protein Pancake. Blend together and cook on a skillet

• (½ SC) 20g oatmeal

• (½LP) ½ cup liquid egg whites

• Cinnamon

• Packet Stevia/Splenda

• (2 F) 32g natural peanut butter (add on top)

MEAL 2OPTION 1

• (¾ LP, 1½ F) 1 serving Low Fat Vanilla Protein Cheesecake (see recipe)

• (FR) 250g strawberries

MEAL 3OPTION 1

• (FP) 4 oz top sirloin

• (SC) 100g wild rice

• (V) 100g brussel sprouts

OPTION 2

• (¾ SC) 3 oz yam

• (F) 2 egg yolks

• (LP) 6 egg whites


OPTION 2

• (LP) 4 oz turkey breast

• (SC) 4 oz red potato*

• (F) 14g butter*

• Unsweetened almond/cashew milk**Use butter and almond milk to make mashed red potatoes

OPTION 2

• (¾ FP) 3 oz 93% lean ground turkey

• (½ SC) 50g whole wheat pasta

• (V) 100g tomato

• (D) 28g mozzarella cheese




FOOD TYPE

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MEAL 4OPTION 1

• (LP, V, ½ F) ½ serving Healthy Kung Pao Chicken (see recipe)

• (½ SC) 50g white rice

• (½ F) 14g peanuts

POSTWORKOUT

OPTION 1

• (LP) 1 scoop nPower Nutrition Isolate (either flavor)



OPTION 2

• (½ LP) 2 oz halibut

• (½ SC) 65g black eyed peas

• (V) 100g cauliflower

• (F) 15 almonds

OPTION 2

• (¾ SC) 28g grits

• (LP) 4 oz shrimp


FOOD TYPE




DAILYTOTALS

1496 calories, 125g protein,

105g carbs,64g fat

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MEAL 1OPTION 1


• (FR) 1 medium grapefruit

MEAL 2OPTION 1



• (½ FR) 100g blueberries

MEAL 3OPTION 1






• (½ F) 14g sliced cheddar cheese

OPTION 2





OPTION 2

• (SC) 6 Triscuit Original crackers


• (F) 15 almonds

OPTION 2

• (1½ SC) 150g brown rice





Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs


FOOD TYPE

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MEAL 4OPTION 1



• (1½ V) 150g broccoli

POSTWORKOUT

OPTION 1

• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)


• (¼ FR) 60g strawberries

• 13g PB2 powder


OPTION 2



• (1½ SC) 6 oz Russet potato

• (F) 14g ghee

• 2 tbsp salsa

OPTION 2




FOOD TYPE




DAILYTOTALS

1732 calories,140g protein,185g carbs,

48g fat

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MEAL 1OPTION 1

Simple Protein Pancake. Blend together and cook on a skillet

• (¾ SC) 30g oatmeal

• (½LP) ½ cup liquid egg whites

• Cinnamon



MEAL 2OPTION 1



• (½ LP) ½ scoop nPower Nutrition Protein Powder


MEAL 3OPTION 1

• (FP) 4 oz top sirloin



OPTION 2

• (¾ SC) 3 oz yam

• (F) 2 egg yolks


• (F) 2 oz avocado

OPTION 2

• (1¼ LP) 5 oz turkey breast

• (SC) 4 oz red potato*

• (F) 14g butter*


OPTION 2

• (FP) 4 oz 93% lean ground turkey

• (¾ SC) 75g whole wheat pasta

• (V) 100g tomato





FOOD TYPE

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MEAL 4OPTION 1

• (LP, V, ½F) ½ serving Healthy Kung PaoChicken (see recipe)

• (¾ SC) 75g white rice


POSTWORKOUT

OPTION 1

• (1½ LP) 1.5 scoops nPower Nutrition Isolate(either flavor)



OPTION 2

• (½ LP) 2 oz halibut



• (2 F) 30 almonds

OPTION 2

• (SC) 37g grits

• (1½ LP) 6 oz shrimp

(LP) – Lean Protein(FP) – Fatty Protein

(F) – Fat(D) – Dairy

(SC) – Starchy Carbohydrate(FR) – Fruit

(V) – Vegetable

FOOD TYPE




DAILYTOTALS

1708 calories, 140g protein, 125g carbs, 72g fat

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MEAL 1OPTION 1



MEAL 2OPTION 1



• (¾ FR) 150g blueberries

MEAL 3OPTION 1







• (½ LP) 113g nonfat cottage cheese

OPTION 2





OPTION 2

• (1½ SC) 9 Triscuit Original crackers


• (F) 15 almonds

OPTION 2






Height: Over 5'6 Weight: Over 150 lbs


FOOD TYPE

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MEAL 4OPTION 1



• (2 V) 200g broccoli

POSTWORKOUT

OPTION 1



• (½ FR) 125g strawberries

• 13g PB2 powder


OPTION 2



• (1¾ SC) 7 oz Russet potato

• (F) 14g ghee

• 2 tbsp salsa

OPTION 2



• (½ FR) ½ medium appl


FOOD TYPE




DAILYTOTALS

1908 calories,155g protein,205g carbs, 52g protein

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MEAL 1OPTION 1


• (¾ SC) 30g oatmeal


• Cinnamon



MEAL 2OPTION 1



• (½ LP) ½ scoop nPower Nutrition Protein Powder


MEAL 3OPTION 1

• (1¼ FP) 5 oz top sirloin



OPTION 2

• (SC) 4 oz yam

• (F) 2 egg yolks



OPTION 2

• (1¼ LP) 5 oz turkey breast

• (1½ SC) 6 oz red potato*

• (F) 14g butter*


OPTION 2

• (FP) 4 oz 93% lean ground turkey

• (SC) 100g whole wheat pasta

• (V) 100g tomato





FOOD TYPE

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MEAL 4OPTION 1

• (2 LP, 2 V, F) ½ serving Healthy Kung Pao Chicken (see recipe)


POSTWORKOUT

OPTION 1




OPTION 2

• (¾ LP) 3 oz halibut




OPTION 2

• (SC) 37g grits

• (1¾ LP) 7 oz shrimp


FOOD TYPE




DAILYTOTALS


76g fat

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MEAL 1OPTION 1

• (LP, ¾ SC, F) 1 serving Guiltless BreakfastWrap (see recipe)

• (½ FR) ½ medium grapefruit

• (½ LP) 3 egg whites*feel free to add this to your breakfast wrap

MEAL 2OPTION 1

• (LP, SC, 2 F) 2 servings Oatmeal RaisinProtein Balls (see recipe)


MEAL 3OPTION 1








OPTION 2





OPTION 2


• (1¼ LP) 283g nonfat cottage cheese

• (F) 15 almonds

OPTION 2

• (SC) 100g brown rice

• (1½ LP) 6 oz scallops



MEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4





(V) – Vegetable

FOOD TYPE

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MEAL 4OPTION 1

• (1½ SC) 1.5 servingS Skinny Butternut Squash Fries (see recipe)

• (1¼ FP) 5 oz salmon


POSTWORKOUT

OPTION 1




• 13g PB2 powder


OPTION 2

• (1¼ LP) 5 oz chicken breast


• (2 SC) 8 oz Russet potato

• (F) 14g ghee

• 2 tbsp salsa

OPTION 2

• (1½ LP) 1.5 cups liquid egg whites


• (½ FR) ½ medium apple


FOOD TYPE




DAILYTOTALS


60g fat

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NICOLEWILKINS.COM

MEAL 1OPTION 1


• (SC) 40g oatmeal


• Cinnamon



MEAL 2OPTION 1



• (LP) 1 scoop nPower Nutrition Protein Powder


MEAL 3OPTION 1

• (1¼ FP) 5 oz top sirloin

• (1½ SC) 150g wild rice


OPTION 2

• (SC) 4 oz yam

• (F) 2 egg yolks

• (1½ LP) 9 egg whites


OPTION 2

• (1½ LP) 6 oz turkey breast


• (F) 14g butter*


OPTION 2

• (1¼ FP) 5 oz 93% lean ground turkey


• (V) 100g tomato





FOOD TYPE

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MEAL 4OPTION 1

• (2 LP, 2 V, F) 1 serving Healthy Kung Pao Chicken (see recipe)



POSTWORKOUT

OPTION 1

• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)



OPTION 2

• (¾ LP) 3 oz halibut

• (SC) 130g black eyed peas



OPTION 2

• (SC) 37g grits

• (2 LP) 8 oz shrimp


FOOD TYPE




DAILYTOTALS


80g fat

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MEAL 1OPTION 1



• (½ LP) 3 egg whites*feel free to add this to your breakfast wrap

• (F) 16g almond butter

MEAL 2OPTION 1

• (LP, SC, 2 F) 2 servings Oatmeal Raisin Protein Balls (see recipe)


• (¼ FR) 50g blueberries

MEAL 3OPTION 1








• (V) 100g raw cauliflower

OPTION 2

• (1¼ SC) 56g cream of rice




OPTION 2


• (1¼ LP) 283g nonfat cottage cheese

• (F) 15 almonds

OPTION 2


• (1½ LP) 6 oz scallops


• (1½ F) 15 ml olive oil




FOOD TYPE

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MEAL 4OPTION 1

• (1½ SC) 1.5 servingS Skinny Butternut Squash Fries(see recipe)

• (1¼ FP) 5 oz salmon


POSTWORKOUT

OPTION 1

• (2 LP) 2 scoops nPower Nutrition Isolate(either flavor)



• 13g PB2 powder


OPTION 2

• (1¼ LP) 5 oz chicken breast


• (2 SC) 8 oz Russet potato

• (F) 14g ghee

• 2 tbsp salsa

OPTION 2

• (1½ LP) 1.5 cups liquid egg whites


• (FR) 1 medium apple




(V) – Vegetable

FOOD TYPE




DAILYTOTALS


64g fat

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MEAL 1OPTION 1


• (1¼ SC) 50g oatmeal


• Cinnamon



MEAL 2OPTION 1

• (1¼ LP, 2 F) 1.5 servings Low Fat Vanilla Protein Cheesecake (see recipe)


• (LP) 1 scoop nPower Nutrition Protein Powder


MEAL 3OPTION 1

• (1½ FP) 6 oz top sirloin

• (1½ SC) 150g wild rice


OPTION 2

• (1¼ SC) 5 oz yam

• (F) 2 egg yolks

• (1½ LP) 9 egg whites


OPTION 2

• (2 LP) 8 oz turkey breast


• (1½ F) 21g butter*


OPTION 2

• (1½ FP) 6 oz 93% lean ground turkey


• (V) 100g tomato





FOOD TYPE

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MEAL 4OPTION 1

• (2 LP, 2 V, F) 1 serving Healthy Kung Pao Chicken (see recipe)

• (SC) 100g white rice


POSTWORKOUT

OPTION 1

• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)

• (½ SC) 1 Quaker rice cake (flavored)



OPTION 2

• (LP) 4 oz halibut

• (SC) 130g black eyed peas



OPTION 2

• (SC) 37g grits

• (2¼ LP) 9 oz shrimp


FOOD TYPE




DAILYTOTALS


84g fat

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NUTRITIONVEGAN

MEAL PLANS

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DAILYTOTALS

1556 calories, 125g protein,

165g carbs,44g fat

MEAL 1• (SC) 100g quinoa

• (P) 6oz extra firm tofu


• (½ F) 5 ml olive oil

MEAL 2• (SC) 100g brown rice

• (2 P) 2 Boca Veggie Burgers

MEAL 3• (P) 4 oz Beyond Meat Chicken

• (2 V) 200g zucchini


• (SC) 4 oz yellow potato

MEAL 4• (SC, ½ P) 1 serving Vegan Meatballs (see recipe)

• (PC) 100g lentils


POST WORKOUT• (P) 1 scoop plant-based protein powder



*Eat this meal within 30-45

minutes of your workout and adjust

all other meals accordingly. On days you do not weight train eat this as Meal 5.

(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable

(F) – Fat

FOOD TYPE

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MEAL 1• (P) 6 oz extra firm tofu


• (V) 100g raw spinach

• (FR) 1 whole grapefruit


• 1 tbsp lite soy sauce

MEAL 2• (ND) 225g plain soymilk yogurt alternative

• (½ P) .5 scoop plant-based protein powder

• (F) 30g chia seeds

MEAL 3• (½ SC) .5 serving Skinny Butternut Squash Fries (see recipe)

• (P) 3 oz tempeh

• (1 ⁄3 P) 10g nutritional yeast


MEAL 4• (P) 4 oz Beyond Meat beef


• (½ PC) 75g edamame

• (V) 100g romaine lettuce

2 tbsp balsamic vinegar


• (½ FR) 100g blueberries



DAILYTOTALS

1496 calories,125g protein,

105g carbs,64g fat





(F) – Fat

FOOD TYPE

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MEAL 1• (1½ SC) 150g quinoa

• (P) 6oz extra firm tofu



MEAL 2• (1¼ SC) 125g brown rice

• (2 P) 2 Boca Veggie Burgers

MEAL 3• (P) 4 oz Beyond Meat Chicken



• (1½ SC) 5 oz yellow potato


• (1¼ PC) 125g lentils


POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder





DAILYTOTALS

1732 calories, 140g protein, 185g carbs,

48g fat





(F) – Fat

FOOD TYPE

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MEAL 1• (1½ P) 9 oz extra firm tofu







• (½ P) ½ scoop plant-based protein powder


• (½ F) 5 ml Udo’s oil

MEAL 3• (½ SC) ½ serving Skinny Butternut Squash Fries (see recipe)

• (11 ⁄3 P) 4 oz tempeh





• (¾ PC) 112g edamame







DAILYTOTALS


72g fat





(F) – Fat

FOOD TYPE

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• (1½ P) 9 oz extra firm tofu



• (2 P) 2 Boca veggie burgers


MEAL 3• (P) 4 oz Beyond meat chicken



• (1¼ SC) 5 oz yellow potato


• (1¼ PC) 125g lentils





• (½ SC) 1 Lundberg rice cake




DAILYTOTALS


52g fat





(F) – Fat

FOOD TYPE

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MEAL 1• (1½ P) 9 oz extra firm tofu

• (V) 100g tomato






• (P) 1 scoop plant-based protein powder



MEAL 3• (½ SC) ½ serving Skinny Butternut Squash Fries (see recipe)

• (11 ⁄3 P) 4 oz tempeh

• (P) 15g nutritional yeast




• (¾ PC) 112g edamame



POST WORKOUT• (1½ P) 1 scoop plant-based protein powder




DAILYTOTALS

1884 calories,155g protein,

145g carbs,76g fat





(F) – Fat

FOOD TYPE

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• (2 P) 12 oz extra firm tofu





• (½ F) 7g vegan butter (I used Earth Balance)

MEAL 3• (P) 4 oz Beyond meat chicken





• (1½ PC) 150g lentils






• Unsweetened almond/cashew milkMEAL TOTALSPost Workout Meal/Meal 5328 calories, 37g protein, 45g carbs, 0g fat


DAILYTOTALS


60g fat





(F) – Fat

FOOD TYPE

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MEAL 1• (2 P) 12 oz extra firm tofu

• (V) 100g tomato

• (½ SC) 2 oz sweet potato









• (¼ FR) ¼ medium banana

MEAL 3• (½ SC) .5 serving Skinny Butternut Squash Fries (see recipe)

• (2 P) 6 oz tempeh




• (PC) 150g edamame



POST WORKOUT• (1½ P) 1 scoop plant-based protein powder

• (FR) 200g blueberries



DAILYTOTALS


80g fat





(F) – Fat

FOOD TYPE

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MEAL 1• (2 SC) 1200g quinoa

• (2 P) 12 oz extra firm tofu


MEAL 2• (1½ SC) 150g brown rice



• (½ F) 7g vegan butter (I used Earth Balance)

MEAL 3• (1½ P) 6 oz Beyond meat chicken





• (1½ PC) 150g lentils



POST WORKOUT• (2 P) 2 scoops plant-based protein powder



• Unsweetened almond/cashew milkMEAL TOTALSPost Workout Meal/Meal 5356 calories, 40g protein, 49g carbs, 0g fat


DAILYTOTALS


64g fat





(F) – Fat

FOOD TYPE

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MEAL 1• (2 P) 12 oz extra firm tofu

• (V) 100g tomato

• (½ SC) 2 oz sweet potato









• (½ FR) ½ medium banana

MEAL 3• (SC) 1 serving Skinny Butternut Squash Fries (see recipe)

• (2 P) 6 oz tempeh

MEAL 4• (1¼ P) 5 oz Beyond Meat beef


• (PC) 150g edamame



POST WORKOUT• (2 P) 1 scoop plant-based protein powder

• (FR) 200g blueberries



DAILYTOTALS


84g fat





(F) – Fat

FOOD TYPE

75

NUTRITIONGROCERY LIST,

FOOD EXCHANGE LISTS,RECIPES

76

GROCERY LISTPHASE 1: WEEKS 1-4

The list below should get you through 4 days of meals. Double the amounts belowif you prepare your food for a week in advance. You do NOT need to buy everything on this list –

make sure to look at your meal plan, map out your meals and shop accordingly!

PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 2 lbs salmon❏ 1 package lean ground turkey (93%)❏ nPower Nutrition Isolate (either flavor)❏ 1 container nonfat plain Greek yogurt❏ 2 lbs chicken breast❏ 1 container fat-free cottage cheese❏ 1 package turkey bacon❏ 1lb scallops

VEGAN PROTEINS❏ Veggie burgers/Boca Burgers❏ Nutritional Yeast❏ Plant based protein powder❏ 2 packages extra firm tofu❏ 1 package Beyond Meat chicken

DAIRY❏ 1 package 2% cheddar (or sharp cheddar) cheese❏ 1 package low-fat mozarella cheese

CARBOHYDRATES❏ 1 small bag yellow potatoes❏ 1 bag/box brown rice❏ 1 bag/box quinoa❏ 1 container rolled oatmeal❏ 1 container quick oats❏ 1 box cream of rice❏ 1 box original Triscuits❏ 1 bag sprouted grains bread❏ 1 butternut squash❏ 4 russet potatoes❏ 1 bag Lundberg rice cakes (any flavor)❏ 1 bag low carb wraps❏ 1 bag lentils❏ 1 container honey

NON-DAIRY❏ 1 container almond cheese

FRUITS❏ 4 medium bananas❏ 2 containers blueberries❏ 4 grapefruits❏ 2 containers strawberries❏ 4 medium apples❏ 1 bag of small boxes of raisins

VEGETABLES❏ 1 bag green beans❏ 2 onions❏ 1 bunch broccoli❏ 2 bell peppers❏ 1 bag spinach❏ 1 bag romaine lettuce leaves❏ 1 head of cauliflower/cauliflower rice❏ 1 container cherry tomatoes❏ 2 zucchini❏ 1 jar dill pickles

FATS❏ Olive oil❏ 2 avocados❏ 1 container natural almond/peanut butter❏ 1 container ghee butter❏ 1 jar mayonnaise❏ 1 bag raw almonds❏ 1 container vegan butter (I used Earth Balance)

BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water

CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low fat Italian dressing❏ Italian seasoning❏ Coconut aminos❏ Low sugar, low-fat marinara sauce (roughly 60-70 calories per serving)❏ Pico de Gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Cumin❏ Tumeric❏ Cilantro❏ Ground red pepper❏ Fat free sour cream❏ Lime juice❏ Dried basil❏ Vanilla extract

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GROCERY LISTPHASE 2: WEEKS 5-9

The list below should get you through 4 days of meals. Double the amounts belowif you prepare your food for a week in advance. You do NOT need to buy everything on this list –

make sure to look at your meal plan, map out your meals and shop accordingly!

PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 1 package lean ground turkey (93%)❏ nPower Nutrition Protein Isolate (either flavor)❏ 1 package turkey breast❏ 2 lbs chicken breast❏ 1 package shrimp❏ 2 lbs halibut❏ 2 lbs top sirloin

VEGAN PROTEINS❏ Tempeh❏ Nutritional Yeast❏ Plant based protein powder❏ 2 packages extra firm tofu❏ 1 package Beyond Meat beef substitute (or other similar brand)

NON-DAIRY❏ Dairy-free yogurt (I used Silk)

DAIRY❏ 12 oz container reduced-fat cream cheese❏ 1 container whole milk Greek yogurt❏ 1 package mozzarella cheese

CARBOHYDRATES❏ 1 butternut squash❏ 5 medium sweet potatoes/yams❏ 1 bag edamame❏ 1 package whole wheat pasta❏ 1 bag/box white rice❏ 1 bag/box wild rice❏ 2 cans black eyed peas❏ 1 bag lentils (brown)❏ 1 container oatmeal❏ 1 box grits❏ 1 container cornstarch

FRUITS❏ 4 bananas❏ 2 containers strawberries❏ 4 grapefruit❏ 2 containers blueberries

VEGETABLES❏ 1 bag celery❏ 1 bag red dried chili peppers❏ 2 bell peppers❏ 1 bag spinach❏ 1 bag spring mix lettuce❏ 1 head of cauliflower/cauliflower rice❏ 3 tomatoes❏ 1 bag brussel sprouts❏ 1 bag romaine lettuce

FATS❏ Olive oil❏ Coconut oil❏ 1 container Udo’s oil❏ 1 container natural almond/peanut butter❏ 1 bag almonds❏ 1 bag coconut flour❏ 2 avocados❏ 1 container roasted peanuts❏ 1 bag chia seeds

BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 container unsweetened coconut milk (for recipe)❏ 1 jug unsweetened iced tea❏ Coffee❏ Water

CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Low-sugar ketchup❏ Low sugar, low-fat marinara sauce (roughly 60-70 calories per serving)❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Rice wine vinegar❏ Fresh ginger❏ Low-fat Italian dressing❏ Pico de Gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Italian herbs❏ Cumin❏ Tumeric❏ Chipotle powder❏ Cilantro❏ Ground red pepper❏ Fat-free sour cream❏ Lime juice❏ Dried basil❏ Vanilla extract❏ Liquid smoke❏ Baking powder❏ Sugar-free maple syrup❏ Splenda/Stevia packets❏ Granulated stevia

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FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.

Pay close attention to your meal plan requirements. Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.

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LEAN PROTEIN (LP)1 serving of each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.❏ 4 oz chicken breast

❏ 4 oz turkey breast

❏ 4 oz 99% extra lean ground turkey

❏ 4 oz 98% ground white chicken

❏ 1 can solid white tuna in water

❏ 4 oz pork tenderloin

❏ 4 oz ahi tuna

❏ 4 oz mahi mahi

❏ 4 oz cod

❏ 4 oz orange roughy

❏ 4 oz tilapia

❏ 4 oz scallops

❏ 4 oz shrimp

❏ 4 oz perch

❏ 4 oz flounder

❏ 4 oz halibut

❏ 4 oz red snapper

❏ 4 oz sole

❏ 4 oz grouper

❏ 4 oz swordfish

❏ 4 oz catfish

❏ 4 oz bluefish

❏ 4 oz bass

❏ 4 oz pollock

❏ 4 oz rockfish (ocean perch)

❏ 4 oz snapper

❏ 4 slices turkey bacon

❏ 1 cup (245g) liquid egg whites

❏ 6 egg whites

❏ 12 oz nonfat plain Greek yogurt (no fruit flavors)

❏ 225g nonfat cottage cheese

❏ 1 scoop nPower Protein Isolate (either flavor)

FATTY PROTEINS (FP)1 serving of each item is approxi-mately 25g of protein. Prepare grilled, baked, steamed or broiled. Eat one of these per day.❏ 4 oz ground buffalo/bison

❏ 4 oz steak (filet mignon, top sirloin, flank)

❏ 4 oz ground chicken

❏ 4 oz 93% lean ground turkey

❏ 4 oz 90% ground beef

❏ 2 slices bacon

❏ 4 oz salmon

❏ 4 oz mussels

❏ 4 oz Chilean sea bass

❏ 4 oz mackerel

❏ 4 oz herring

❏ 4 oz pompano

❏ 4 oz sablefish (black cod)

❏ 4 oz carp

❏ 4 oz butterfish

❏ 4 oz anchovies

DAIRY (D)❏ 28g feta cheese

❏ 28g blue cheese

❏ 28g mozzarella cheese

❏ 28g parmesan cheese

❏ 28g cheddar cheese

❏ 1 oz cream cheese

STARCHYCARBOHYDRATES (SC)1 serving of each item is approximately25g of carbs. Measure all carbscooked EXCEPT hot cereal. ❏ ½ cup (40g) oatmeal

❏ 1 ⁄3 cup (40g) oat bran

❏ ¼ cup (45g) cream of rice

❏ ¼ cup (37g) grits

❏ 4 oz sweet potato

❏ 4 oz yam

❏ 4 oz red potato

❏ 4 oz russet potato

❏ 4 oz purple potato

❏ 4 oz yellow potato

❏ ½ cup (100g) brown rice

❏ ½ cup (100g) white rice

❏ ½ cup (100g) wild rice

❏ ½ cup (100g) black rice

❏ ½ cup (100g) quinoa

❏ ½ cup (100g) cous cous

❏ 3 Quaker rice cakes (plain)

❏ 2 Quaker rice cakes (flavored)

❏ 2 Lundberg rice cakes

❏ 2 corn tortillas, 6”

❏ 1 large whole wheat tortilla

❏ 2 slices sprouted grains bread/ whole wheat bread

❏ 1 whole wheat dinner roll

❏ ½ plain bagel

❏ ½ cup (130g) kidney beans

❏ ½ cup (130g) canned black beans

❏ ½ cup (130g) black eyed peas

❏ ½ cup (130g) garbanzo beans

❏ ½ cup (130g) refried beans

❏ 6 Triscuit Original crackers

❏ 100g whole wheat pasta

❏ 100g brown rice pasta

❏ 100g chickpea pasta

❏ 150g corn

❏ 150g green peas

❏ 250g baby carrots

❏ 215g butternut squash

❏ 150g edamame beans

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FRUIT (FR)1 serving of each item is approximately 25g of carbs. Limit to 2 per day on weight-training days, preferably atMeal 1 and your post-workout meal.Limit to 1 per day on days you do not weight train, preferably at Meal 1.❏ 1 medium apple

❏ 1 medium banana, 6”

❏ 200g blueberries

❏ 200g Raspberries

❏ 250g strawberries

❏ 300g cantaloupe/melon

❏ 1 medium orange

❏ 1 medium pear

❏ 200g guava

❏ 150g cherries

❏ 5 prunes

❏ 200g pineapple

❏ 140g mango

❏ 2 small peaches

❏ 350g watermelon

❏ 2 medium kiwis

❏ 1 oz box raisins

❏ 100g grapes

❏ 1 grapefruit (3-4in diameter)

❏ 40g dried fruit (no sugar added)

❏ 240g pure pumpkin

BEVERAGES❏ Water

❏ Iced or hot tea (unsweetened)

❏ Coffee

❏ Crystal light

❏ Mio

❏ Unsweetened original Almond milk/cashew milk

FATS (F)1 serving of each item is approximately 10g of fat.❏ 10 ml olive oil

❏ 10 ml canola oil

❏ 10 ml coconut oil

❏ 10 ml avocado oil

❏ 15 ml macadamia oil

❏ 10 flaxseed oil

❏ 10 ml grapeseed oil

❏ 10 ml sesame oil

❏ 10 ml Udo’s oil

❏ 16g cashew butter

❏ 16g peanut butter

❏ 16g almond butter

❏ 16g macadamia nut butter

❏ 14g butter

❏ 14g ghee

❏ 15g mayonnaise

❏ 15g avocado mayo

VEGETABLES (V)1 serving of each item is approximately 10g of carbs or less(high fiber foods). Measure all cooked EXCEPT lettuce.❏ 100g green beans

❏ 100g broccoli

❏ 100g spinach

❏ 100g asparagus

❏ 100g cabbage (red/green)

❏ 100g red pepper

❏ 100g green pepper

❏ 100g yellow pepper

❏ 100g orange pepper

❏ 1 medium artichoke

❏ 100g chopped kale

❏ 100g chopped swiss chard

❏ 100g arugula

❏ 100g turnip greens

❏ 100g bok choy

❏ 100g endive

❏ 200g watercress

❏ 50g leeks

❏ 100g rhubarb

❏ 100g radishes

❏ 100g rutabagas

❏ 100g turnip

❏ 300g cucumber

❏ 100g eggplant

❏ 100g okra

❏ 100g brussel sprouts

❏ 100g tomatoes

❏ 10 cherry tomatoes

❏ 100g cauliflower

❏ 100g mushrooms

❏ 100g celery

❏ 50g onion

❏ 100g zucchini

❏ 100g romaine/mixed greens/ Iceberg lettuce

❏ 100g yellow squash

❏ 100g spaghetti squash

❏ 100g beets

❏ 8 walnut halves

❏ 15 whole cashews

❏ 15 almonds

❏ 1 oz macadamia nuts

❏ 10 pecan halves

❏ 2 oz avocado

❏ 2 oz guacamole

❏ 2 egg yolks

❏ 28g sunflower seeds

❏ 25g shelled pumpkin seeds

❏ 25g ground flaxseeds

❏ 28g peanuts

❏ 30g chia seeds

❏ 30g hemp seeds

❏ 15g pine nuts

❏ 56g classic hummus

❏ 15ml whipping cream

OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard

❏ 30g salsa

❏ 16g low sugar ketchup

❏ 30g Walden Farms sugar-free syrups/dressings

❏ 30g sour cream

❏ 17g sugar free jelly

❏ 15 ml sugar free coffee creamer

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❏ 4g hot Sauce

❏ 30g low fat Italian dressing

❏ 15 ml tamari

❏ 5 ml coconut aminos

❏ 13g Pb2 powder

❏ Sea salt

❏ Mrs. Dash

❏ Lemon

❏ Balsamic vinegar

❏ White vinegar

❏ Rice vinegar

❏ Stevia/Splenda

❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder

❏ Cooking spray

❏ 1 pickle or 2 tbsp relish

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VEGAN FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.

Pay close attention to your meal plan requirements.Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.

PROTEIN (P)1 serving of each item isapproximately 15g of protein.❏ 6 oz extra firm tofu

❏ 3 oz tempeh

❏ 3 oz seitan

❏ 15g nutritional yeast

❏ 1 (71g) Boca veggie burger

❏ 2 Morning Star Original sausage patties (vegan grillers)

❏ 48g textured vegetable meat protein (TVP)

❏ 4 oz Beyond Meat substitute

❏ 5 slices tofurky deli meat substitute

❏ 1 scoop plant based protein powder

PROTEIN/CARBS (PC)1 serving of each item is more than15g of protein and carbs. Countthese items toward both macros.Measure all items COOKED.❏ 3 oz chickpea pasta (I used Banza brand)

❏ 150g edamame beans (soybeans)

❏ 100g lentils

❏ 150g fava beans

NON-DAIRY (ND)❏ 28g almond cheese

❏ 30g non dairy sour cream

❏ 225g plain soymilk yogurt alternative (I used the Silk brand)

FRUIT (FR)1 serving of each item is approximately 25g of carbs. Limit to 2 per dayon weight-training days, preferably at Meal 1 and your post-workout meal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple

❏ 1 medium banana, 6”

❏ 200g blueberries

❏ 200g raspberries

❏ 350g strawberries

❏ 300g cantaloupe/melon

❏ 1 medium orange

❏ 1 medium pear

❏ 200g guava

❏ 150g cherries

STARCHY CARBOHYDRATES (SC)1 serving of each item is approximately 25g of carbs.Measure all items COOKED except hot cereal.❏ ½ cup (40g) oatmeal❏ 1 ⁄3 cup (40g) oat bran

❏ ¼ cup (45g) cream of rice

❏ ¼ cup (37g) grits

❏ 4 oz sweet potato

❏ 4 oz yam

❏ 4 oz red potato

❏ 4 oz russet potato

❏ 4 oz purple potato

❏ 4 oz yellow potato

❏ ½ cup (100g) brown rice

❏ ½ cup (100g) white rice

❏ ½ cup (100g) wild rice

❏ ½ cup (100g) black rice

❏ ½ cup (100g) quinoa

❏ ½ cup (100g) couscous

❏ 3 Quaker rice cakes (plain)

❏ 2 Quaker rice cakes (flavored)

❏ 2 Lundburg rice cakes

❏ 2 corn tortillas, 6”

❏ 1 large whole wheat tortilla

❏ 2 slices sprouted grains bread

❏ ½ cup (130g) kidney beans

❏ ½ cup (130g) canned black beans

❏ ½ cup (130g black eyed peas

❏ ½ cup (130g) garbanzo beans

❏ ½ cup (130g) refried beans

❏ 6 Triscuit Original crackers

❏ 100g whole wheat pasta

❏ 100g brown rice pasta

❏ 150g corn

❏ 150g green peas

❏ 250g baby carrots

❏ 215g butternut squash

❏ 5 prunes

❏ 200g pineapple

❏ 140g mango

❏ 2 small peaches

❏ 350g watermelon

❏ 2 medium kiwis

❏ 1 oz box raisins

❏ Whole grapefruit (3-4” diameter)

❏ 40g dried fruit (no sugar added)

❏ 240g pure pumpkin

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VEGETABLES (V)1 serving of each item is approximately10g of carbs or less (high fiber foods).Measure all items COOKED except lettuce.❏ 100g green beans

❏ 100g broccoli

❏ 100g spinach

❏ 100g asparagus

❏ 100g cabbage (purple/green)

❏ 100g red pepper

❏ 100g green pepper

❏ 100g yellow pepper

❏ 100g orange pepper

❏ 1 medium artichoke

❏ 100g chopped kale

❏ 100g chopped swiss chard

❏ 100g arugula

❏ 100g turnip greens

❏ 100g bok choy

❏ 100g endive

❏ 200g watercress

❏ 50g leeks

❏ 100g rhubarb

❏ 100g radishes

❏ 100g rutabagas

❏ 100g turnip

❏ 300g cucumber

❏ 100g eggplant

❏ 100g okra

❏ 100g brussel sprouts

❏ 100g tomatoes

❏ 100g cauliflower

❏ 100g mushrooms

❏ 100g celery

❏ 50g onion

❏ 100g zucchini

❏ 100g romaine/mixed greens/ Iceberg lettuce

❏ 100g yellow squash

❏ 100g spaghetti squash

❏ 100g beets

OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard

❏ 30g Salsa

❏ 16g Low sugar ketchup

❏ 30g Walden Farms sugar-free syrups/dressings

❏ 17g sugar-free jelly

❏ 30g low-fat Italian dressing

❏ 5 ml coconut aminos

❏ 15 ml tamari

❏ 4g hot sauce

❏ Sea salt

❏ Mrs. Dash

❏ Lemon

❏ Balsamic vinegar

❏ White vinegar

❏ Rice vinegar

❏ Stevia/Splenda

❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder

❏ Cooking spray

BEVERAGES❏ Water

❏ Iced or hot tea (unsweetened)

❏ Coffee

❏ Crystal light

❏ Mio

❏ Unsweetened original Almond milk/cashew milk

FATS (F)1 serving of each item isapproximately 10g of fat.❏ 10 ml olive oil

❏ 10 ml canola oil

❏ 10 ml coconut oil

❏ 10 ml avocado oil

❏ 10 flaxseed oil

❏ 10 ml grapeseed oil

❏ 10 ml sesame oil

❏ 10 ml Udo’s oil

❏ 14g vegan mayo

❏ 16g cashew butter

❏ 16g peanut butter

❏ 16g almond butter

❏ 16g macadamia nut butter

❏ 8 walnut halves

❏ 15 whole cashews

❏ 15 almonds

❏ 10 pecan halves

❏ 2 oz avocado

❏ 50g guacamole

❏ 15g sunflower seeds

❏ 25g shelled pumpkin seeds

❏ 25g ground flaxseeds

❏ 30g chia seeds

❏ 30g hemp seeds

❏ 15g pine nuts

❏ 56g classic hummus

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NOTES

RECIPES

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GUILTLESS BREAKFAST WRAPSERVINGS: 1

INGREDIENTS• 1 large low carb wrap (i.e. La Tortilla Factory)

• 1 slice turkey bacon

• 1 egg white

• 1 large egg, lightly beaten

• 1 cup fresh spinach leaves

DIRECTIONS• Preheat the oven to 400 degrees.

• Scramble the egg whites and egg with a fork in a mixing bowl, add salt and pepper, to taste. Set aside.

• Coat a large skillet with non-stick cooking spray and place over medium-high heat

• Cut up the turkey bacon into small pieces and add to the pan. Cook until the bacon is nice and crispy.

• Add the diced pepper, tomato, onion, and salt and pepper, to taste. Cook until veggies are just tender.

• Pour the scrambled egg mixture into the pan and mix well. Cook until the eggs are to your desired consistency.

• Add the spinach leaves to the pan and cook for about one minute, or until the leaves just start to wilt.

• Turn off the heat and put the skillet on a cool burner. Sprinkle the cheese on top of the egg mixture. The pan will still be hot so the cheese will melt.

• Put the wrap in the oven for approximately 2-3 minutes, or until the wrap turns light golden brown (optional)

• Remove wrap from the oven and put on a plate. Transfer the egg mixture on top of the wrap and wrap it up!

TOTALSPER SERVING

258 calories, 25g protein, 14g carbohydrates, 11g fat

• ½ red bell pepper, finely diced

• ¼ tomato, finely diced

• 2 tbsp onion, minced

• ½ oz low-fat mozzarella cheese

• Salt and pepper, to taste

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NOTES

OATMEAL RAISINPROTEIN BALLSSERVINGS: 10

INGREDIENTS• 2 cups rolled oats

• 2 scoops nPower Nutrition Vanilla Cupcake Isolate

• ¼ cup honey

• ¼ cup coconut oil

• ¼ cup natural almond butter

• ½ cup raisins

DIRECTIONS• Mix the oats and protein powder together in one large bowl, then mix together honey, coconut oil and almond butter of choice in another bowl.

• Microwave wet ingredients for 30-40 seconds, then fold into dry ingredients.

• Mix in raisins.

• Roll dough into 1-inch balls, then place on a baking tray or large baking dish and chill for 30 minutes to 1 hour in the fridge.

• Store in the fridge for up to 14 days, or freeze up to 3 months.

TOTALSPER SERVING


SKINNY BUTTERNUTSQUASH FRIESSERVINGS: 4

INGREDIENTS• 2 lb. butternut squash, peeled, seeds removed

• 1 tbsp olive oil

• Salt and pepper, to taste

FLAVOR OPTIONSSweet CinnamonReplace pepper with 2 tsp. ground cinnamon and1 TB granulated stevia (or your preferred sweetener)

Spicy CajunIn step #3 above, add 1 tsp. oregano, 1 tsp. paprika,and ½ tsp. cayenne pepper to your seasonings.

DIRECTIONS• Preheat oven to 400 degrees F

• Peel the squash with a vegetable peeler. Cut the squash in half lengthwise and then use a spoon to scoop out the seeds.

• Cut the squash into thin rectangular shapes (like french fries) and put into a large mixing bowl.

• Add olive oil, salt, and pepper (or any of your desired seasonings) and then toss all together until well coated.

• Transfer to a baking sheet coated with non-stick cooking spray and spread out in a single layer.

• Bake in the oven for approximately 30 minutes, tossing occasionally, until tender and golden brown. (If you prefer them well done, cook for longer until your desired level of doneness/crispiness).

TOTALSPER SERVING

137 calories, 3g protein, 27g carbs, 3g fat

VFVEGAN

FRIENDLY

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NOTES

VEGAN MEATBALLSSERVINGS: 8

INGREDIENTS• ¾ cup uncooked lentils

• ½ cup uncooked quinoa

• ¼ cup oatmeal dry

• ¼ cup nutritional yeast

• ½ onion

• 1 tsp olive oil

DIRECTIONS• Cook quinoa and lentils according to package instructions. You can even do this the day before to save time.

• Dice and then sauté the onion with olive oil.

• Once the quinoa and lentils are cooked, combine with the oats and nutritional yeast in a food processor. Pulse until it’s well combined.

• Add the mixture to a bowl along with the Italian seasoning, garlic powder, sea salt, onions, and coconut aminos.

• Mix together with a spatula until a dough forms.

• Heat up a skillet over medium low.

• Once the skillet is hot, form balls with the dough, then place the ‘meat’balls into the pan. Cook for 6 minutes, rotate, cook for 6-8 more minutes. You’ll want to outsides to be browned.

• Turn down to a simmer then add 2 cups marinara sauce (roughly 70cal per cup) + 1/4 cup water.

• Let simmer for 3-4 minutes.

TOTALSPER SERVING


VFVEGAN

FRIENDLY

• 2 tbsp Italian seasoning

• 1 tsp garlic powder

• ½ tsp sea salt

• 1 tbsp coconut aminos

• 2 cups marinara sauce

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NOTES

LOW-FAT VANILLA PROTEIN CHEESECAKESERVINGS: 8

INGREDIENTSCrust• ½ cup oats, ground

• ¼ tsp salt

• Pinch cinnamon

• 4 tsp coconut oil, liquid (or melted)

DIRECTIONS• Preheat oven to 325°

• Combine all crust ingredients into a bowl and mash with a fork until the mixture is crumbly.

• Spray a 6” round pan with non-stick spray and press the crust mixture into the bottom of the pan with your fingers. Spread and flatten until the bottom is covered. (make sure that your fingers are dry or the mixture will stick to your hands instead of the pan! You could also press down with the back of a spoon).

• Put in the oven and bake for 10-15 minutes, or until lightly golden brown. Remove from oven and set aside.

• While the crust is cooking, combine cream cheese, yogurt, eggs, coconut milk, stevia, and vanilla extract. Mix with a hand mixer until fully combined.

• Pour in the protein powder, coconut flour, and salt and mix again until smooth and fluffy.

• Pour into the crust in the baking pan. Lightly tap the bottom of the pan onto the counter to remove any air pockets.

• Bake at 325° for 25 min, then reduce temperature to 200° and continue baking for another hour.

• Remove from oven and let cool in fridge for at least 5 hours (overnight is best).

TOTALSPER SERVING


Filling• 12 oz (1.5 cups) reduced fat cream cheese, softened at room temperature (I used Philadelphia brand)

• 1¼ cup plain whole milk Greek yogurt

• 2 large eggs

• ¼ cup unsweetened coconut milk

• 3 tbsp granulated stevia, or your preferred sweetener

• 1 tsp vanilla extract

• 2½ scoops nPower Nutrition Vanilla Cupcake Isolate

• 1 tbsp coconut flour

• ½ tsp salt

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NOTES

HEALTHY KUNG PAO CHICKENSERVINGS: 4

INGREDIENTS• 1½ pound boneless, skinless chicken breast, fat trimmed and cleaned, cubed into bite size pieces

• 2 red bell peppers, cut into bite size pieces

• 2 stalks celery, thinly sliced

• 2 tbsp olive oil

Marinade1 tbsp rice wine vinegar

1 tbsp soy sauce

DIRECTIONS• Put the cubed chicken into a Ziploc bag with the marinade ingredients. Massage to coat and put in the fridge for 30 minutes.

• Mix the sauce ingredients in a small bowl and set aside.

• Put 1 tbsp of oil into a wok or large skillet and place over medium heat.

• Add the marinated chicken and stir-fry for about 2-3 minutes, or until almost cooked (NOTE: you will cook through later before serving). Remove the chicken and put onto a plate.

• Add 1 tbsp of oil to the wok and place back over heat.

• Add the red bell pepper, celery, ginger, garlic, and chili peppers. Stir fry just enough until the peppers are aromatic, and you smell the spice from the chili.

• Add in the chicken and the peanuts and give a quick stir before adding in the sauce.

• Add the sauce and stir continuously until the chicken is coated with the sauce.

• Cook for an additional 1-2 minutes, or until the chicken is fully cooked through.

TOTALSPER SERVING


• 4 dried red chili peppers, seeded and cut into halves

• 1 inch piece fresh ginger, peeled and finely sliced

• 2 cloves garlic, minced

• 1 oz dry roasted peanuts

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Sauce2 tbsp soy sauce

2 tbsp water

1 tbsp granulated sweetener

2 tsp cornstarch or arrow root powder

1 tsp rice vinegar

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Documents

CALENDAR...Jump Squat 2-3 20 / • / *Rest up to 30 seconds between warmup trisets Front Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10 Smith Machine Single Leg Squat 3 12-15 •