14- Day Burn Meal Plan

Transcription

1 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping list at the end of the plan to stock up for the week. You ll find recipes for dishes marked with * in your Fuel Meal Plan Toolkit. Eat all the meals on your plan to keep your body optimally fueled. And don t forget to drink up! Women should drink 9, 8- oz. glasses of water each day. Men should drink 13. You can also drink herbal tea to your heart s content! You re looking leaner already DAY 1 Prepare extra quinoa and Lemon Chicken Breast* for tomorrow. 1 slice whole- wheat toast with 1 Tbsp. peanut or almond butter and 1 small banana 2 frozen, low- fat sausage links, cooked according to directions of your choice mixed with 1apple 1, 6" whole- wheat pita stuffed with 3 thin slices of deli turkey, 2 Tbsp. feta cheese, 1 cup fresh spinach, ½ cup chopped cucumbers, ½ cup chopped tomatoes. Drizzle stuffed pita with balsamic vinegar. Side salad: 2 cups spinach topped with ¼ cup chopped tomatoes and ¼ cup sliced cucumbers. Toss with Greek Marinade*. 1 ¼ cups strawberries 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery 2/3 cup cooked quinoa tossed with 2 servings of cooked Italian Vegetable Sauce* and 1 tsp. extra virgin olive oil 1 medium boneless, skinless Baked Lemon Chicken Breast* (4 oz. cooked) Small tossed salad: 1 cup chopped romaine, ½ cup chopped tomato and ½ cucumber, drizzled with balsamic vinegar and 1 tsp. extra virgin olive oil, and topped with 2 Tbsp. feta cheese soymilk with 1 pear DAY 2 Prepare an extra serving of Brown Rice and Chili* for tomorrow's lunch. Heat 1, 4" frozen whole- wheat waffle and top with 2 Tbsp. peanut or almond butter 3 slices turkey bacon, cooked according to directions 6 oz. non- fat Greek yogurt with 1 small sliced apple Super Smoothie: ½ cup of non- fat milk of low- fat soymilk blended with 1 Tbsp. whey protein powder, ¾ cup blueberries and ½ cup crushed ice 2/3 cup cold, cooked quinoa tossed with ½ cup finely chopped tomatoes, and ½ cup chopped cucumbers. Toss with 1 serving Greek marinade*. Serve over 2 cups fresh spinach leaves with 1 small grated carrot, topped with 1 medium cooked boneless Lemon Chicken Breast*, sliced (4 oz. cooked). 1 small apple 1 cup of canned low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens, with 1 raw carrot 2 servings Turkey Chili*. Top with 2 oz. shredded shredded low- fat cheese 2 cups romaine lettuce, ½ cup chopped tomatoes and ½ cup cucumbers, with 1 oz. sliced avocado (about 1/5 th a small avocado), sprinkled with chopped cilantro and a squirt of lime juice soymilk with 1 ¼ cups strawberries DAY 3 Prepare extra pasta, Veggie Sauce* and Turkey Meatballs* for tomorrow's lunch. ½ cup plain oatmeal made with 1 cup of non- fat or low- fat soymilk according to package directions and topped with ¾ cup blueberries 1 hard- boiled egg 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave with 17 grapes 1 serving of Turkey Chili* over 1/3 cup brown rice and topped with 2 oz. shredded low- fat cheese 2 cups chopped romaine tossed with 1 cup grape tomatoes, chopped cilantro and a squeeze of lime juice 1 small pear baby carrots and 1 cup celery sticks 1 cup cooked whole- wheat or brown rice pasta tossed with 2 servings Italian Vegetable Sauce*, 1 tsp. extra virgin olive oil and 1 oz. shredded low- fat cheese 4 Turkey Meatballs* 1 orange soymilk Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1

2 DAY 4 DAY 5 DAY 6 DAY 7 1 slice whole- wheat toast 2 eggs, scrambled, using non- stick cooking spray, and topped with 1 oz. shredded low- fat cheese of your choice 1 cup cubed melon Super Smoothie: ½ cup non- fat Warm 1 cup leftover whole- wheat pasta with 2 servings of Italian Vegetable Sauce* and 4 Turkey Meatballs*. 1 small orange Bean Salad: ½ cup garbanzo beans tossed with 1 cup chopped tomatoes, 1 cup chopped cucumbers and 2 Tbsp. salsa 1 medium Baked Sweet Potato* topped with a sprinkle of cinnamon 1 medium cod fillet, baked in an aluminum foil packet*. Fill packet with 1 tsp. fresh squeezed lemon juice, ½ cup chopped tomatoes and Mediterranean Herb Blend* (4 oz. fish cooked). 1 ½ cup, cooked broccoli and cauliflower, topped with 1 tsp. olive oil and a squeeze of fresh lemon juice and pepper with 1 small banana ¾ cup unsweetened whole grain cereal with 1 cup of non- fat milk or low- fat soymilk and ¾ cup blueberries 1 egg, hard- boiled or scrambled and cooked in microwave- safe bowl on high for 1 minute 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave mixed with 1 tsp. cinnamon and ¾ cup blueberries Turkey sandwich: Fill 2 slices of whole- wheat toast with 3 thin slices of deli turkey, 1 thin slice of low- fat cheese, 1 cup lettuce leaves, ½ cup tomato slices, ½ cup grated carrot and a dollop of Dijon mustard. 1 cup raw sugar snap peas 1 small apple 2 Tbsp. humus with 1 cup baby carrots and 1 cup celery 2/3 cup cooked brown rice In a non- stick fry pan, heat 1 tsp. canola oil over high heat. Stir- fry 1 cup julienned raw carrots, 1 cup chopped raw broccoli, ½ cup chopped raw mushrooms and ½ cup chopped raw bell peppers. When vegetables are almost tender, add 1 serving of Asian Stir- fry Sauce* and 5 oz. of shelled, cooked shrimp (about 16 medium, count shrimp). Heat through (about 2 minutes) and serve. 2, 2 ½" graham crackers spread with 1 ½ tsp. peanut butter, with 1 small pear Prepare Veggie Soup* for tomorrow's lunch. 1 poached egg, served with ½ a toasted, whole- wheat English muffin topped with 1 oz. low- fat shredded cheese 3 slices turkey bacon 1 small orange Super Smoothie: ½ cup non- fat Stuff 1, 6" whole- wheat pita with 3 slices deli turkey, 2 Tbsp. feta cheese, 1 cup shredded romaine lettuce and ½ cup chopped raw tomatoes and ½ cup cucumber. Sprinkle with Lemon Seasoning*. 1 cup snap peas 17 grapes 2 Tbsp. hummus with 1 cup sugar snap peas and 1 cup cucumber spears 1 cup cooked long grain and wild rice Dijon Lime Salmon: Brush 1 medium, 1" thick salmon fillet with Dijon Lime Marinade* and bake in a foil lined dish at 400 for about minutes or until cooked through (4 oz. cooked). 1 cup steamed asparagus and ½ cup steamed sliced red bell peppers tossed with 1 tsp. of balsamic vinegar and topped with 2 Tbsp. feta cheese yogurt, mixed with 1 small diced apple Combine ½ cup plain oatmeal with 2 Tbsp. peanut or almond butter and 1 cup of non- fat milk or low- fat soymilk and top with 1 small diced apple. Heat in microwave according to package directions. 1 hard- boiled egg yogurt with 17 grapes 2 servings of Veggie Soup*, heated with 1 cup rinsed, canned black beans 1 cup low- sodium, low- fat cottage cheese topped with 1 ¼ cups chopped strawberries ½ a 6" pita, stuffed with 1 cup snap peas and 1 cup sliced carrot and drizzled with low- sodium Tamari sauce Stuff 3, 6" taco shells with: 8 oz. tofu stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime. Top with: ½ cup chopped raw tomatoes, 1 cup shredded romaine lettuce and 2 oz. shredded low- fat cheese. 1 cup steamed broccoli topped with a squeeze of fresh lime juice ¾ cup non- fat milk or low- fat soymilk with 1 tsp. chocolate syrup 1 orange Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 2

3 DAY 8 Prepare extra Baked Greek Chicken Breast* for tomorrow s lunch. DAY 9 DAY 10 DAY 11 Prepare extra Lemon Chicken Breast* for tomorrow's lunch. South of the Border Egg: In a microwave- safe bowl, scramble 2 eggs and 2 Tbsp. of jarred salsa. Heat on high for 1 ½ minutes or until eggs have set. Place cooked egg in ½ a 6" whole- wheat pita and top with 1 oz. shredded low- fat cheese. with 1 cup cubed melon Super Smoothie: Blend ½ cup non- fat milk or low- fat soymilk, 1 Tbsp. whey protein powder, 1 small banana, ½ cup crushed ice 1, 3- oz. can of tuna (packed in water), sprinkled with Lemon Seasoning* Serve atop 2 cups shredded romaine lettuce, 1 cup grated carrot, ½ cup grape tomatoes, ½ cup cucumber, drizzled with lemon juice. 1 whole- wheat roll or 1, 6" pita bread, toasted with 1 slice low- fat cheese 17 small grapes 1 Kashi granola bar, 1 cup celery sticks and 1 cup baby carrots ½ cup cooked, plain long- grain and wild rice 1 medium Baked Greek Chicken Breast* (4 oz. cooked). Serve on spinach bed. Prepare Spinach: Sauté 3 cups raw spinach, 1 cup grated carrots, ½ cup chopped onions, and 1 tsp. chopped garlic in 1 tsp. olive oil. Add a squeeze of fresh lemon juice. Top with 2 Tbsp. feta cheese. yogurt with ¾ blueberries mixed with ¼ cup low- fat granola and ¾ cup blueberries 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 hard- boiled egg Super Smoothie: ½ cup non- fat Mix 1 cup cold long- grain and wild rice with ½ cup chopped red bell pepper, ½ cup grated carrot and ½ cup chopped red onion. Toss with a squirt of fresh lemon juice and chopped parsley to taste. Serve atop 3 cups fresh spinach with 1 medium cold, cooked Baked Greek Chicken Breast* (4 oz. cooked). 1 small apple 2 Tbsp. hummus with 1 cup sugar snap peas and 1 cup baby carrots 1 whole- wheat bun or 2 slices whole- wheat bread 1 frozen veggie burger (approximately 3 oz.), cooked according to package directions. Top with 1 slice low- fat cheese. Side Salad: 2 cups romaine lettuce, 1 cup grape tomatoes, 1 cup grated carrot and ½ cup garbanzo beans with 2 Tbsp. light salad dressing. soymilk blended with 1 ¼ cups sliced strawberries and ½ cup crushed ice In a microwave- safe bowl, scramble 2 eggs and sprinkle with Mediterranean Herb Blend*. Heat on high for 1 ½ minutes or until eggs have set. Place cooked egg in ½ a 6" whole- wheat pita, and top with 1 oz. shredded low- fat cheese. with 1 cup melon cubes soy milk and 1 apple Fill 1, 6" whole- wheat pita bread with 1 cup chopped broccoli, 1 cup grated carrots, ½ cup garbanzo beans and 4 tbsp. feta cheese. Sprinkle with Lemon Seasoning*. 1 cup celery sticks 1 small apple with 1 Tbsp. peanut butter Black Bean Salad: ½ cup black beans mixed with 2 Tbsp. salsa, 1 cup chopped bell peppers and 1 cup chopped tomatoes 1 small Baked Sweet Potato* 1 medium tilapia fillet, cooked in an aluminum foil packet*. Fill foil packet with 2 servings of Veggie Salsa* (4 oz. cooked fish). Serve sprinkled with 1 oz. low- fat shredded cheese yogurt with ¾ cup blueberries and 1 Tbsp. chopped nuts Combine ½ cup plain oatmeal mixed with 1 cup non- fat milk or low- fat soymilk. Heat in microwave according to package directions. 2 frozen, pre- cooked, low- fat sausage links, prepared according to directions 1 small banana spread with 1 Tbsp. peanut or almond butter with 1 small pear Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 1 thin slice low- fat cheese, ½ cup raw chopped tomatoes, ½ cup diced celery and 1 cup shredded romaine lettuce. Top with 2 Tbsp. of your choice of salsa. 1 cup snap peas 17 grapes broccoli florets and 1 cup baby carrots 2/3 cup cooked quinoa topped with 2 servings of Italian Vegetable Sauce* and 2 Tbsp. shredded low- fat cheese 1 medium Baked Lemon Chicken Breast* (4 oz. cooked) topped with 1 Tbsp. chopped nuts 1 small pear Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3

4 DAY 12 DAY 13 DAY 14 ¾ cup unsweetened whole grain cereal in 1 cup non- fat milk or low- fat soymilk 3 slices cooked turkey bacon ½ a grapefruit with ½ cup low- fat, low- sodium cottage cheese mixed with 1 tsp. cinnamon and ¾ cup blueberries 2/3 cup cold, cooked quinoa tossed with 1 small chopped tomato, ¼ cup chopped celery, and 1 grated small carrot. Sprinkle with Mediterranean Herb Blend*. Serve atop 2 cups spinach leaves. 1 medium cold Baked Lemon Chicken Breast* (4 oz. cooked) 2 Tbsp. hummus with 2 cups mixed broccoli and cauliflower florets Marinate 8 oz. tofu in 1 serving of Asian Marinade*. Bake at 350 for minutes, turning once halfway through cooking. 2/3 cup cooked brown rice Sauté 1 cup raw sliced bell peppers, ½ drained, canned water chestnuts, 1 cup broccoli florets and ½ cup bean sprouts in 1 tsp. canola oil and 1 clove chopped garlic. ¾ cup non- fat milk or low- fat soymilk with 1 tsp. chocolate syrup ¼ cup low- sodium, low- fat cottage cheese topped with 1 small diced apple and sprinkled with cinnamon Heat 1, 4" frozen whole- wheat waffle and top with ¼ cup cottage cheese, 1 small apple, sliced and sprinkle of cinnamon. 2 eggs, scrambled, with Mediterranean Herb Blend*, using non- stick cooking spray Super Smoothie: 1 cup non- fat Combine 1 cup shelled edamame (thawed if using frozen product), 1 cup canned, rinsed black beans, 1 cup chopped red bell peppers, ½ cup celery and ¼ cup raw chopped red onion with juice of half a lime, 1 Tbsp. chopped cilantro and ¼ tsp. cumin. Serve over 2 cups raw spinach, with 2 Tbsp. feta cheese. 17 small grapes celery sticks and 1 cup chopped raw bell peppers 2/3 cup cooked brown rice Beef kebab: Skewer 5 small cubes of lean beef, such as top sirloin, with ½ cup grape tomatoes, 1 cup whole mushrooms, 1 cup thickly sliced zucchini and ½ cup sliced ball pepper. Brush with 1 tsp. olive oil and 1 serving Greek Marinade*. Broil or grill over medium heat until meat is cooked through. with ¾ blueberries ½ toasted whole- wheat English muffin, topped with: 1 poached egg and 2 oz. shredded low- fat cheese ¾ cup blueberries of your choice with 17 grapes Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 1 thin slice low- fat cheese, ½ cup sugar snap peas, ½ cup grated carrot and 1 cup shredded lettuce. Drizzle with low- sodium Tamari sauce. 1 ½ cups mixed celery and carrot sticks 1 small orange bell pepper and 1 cup cucumber spears Stuff 3, 6" taco shells, with 5 oz. cooked shrimp (about 16, count), stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime until heated through. Top with: ½ cup chopped raw tomatoes, ½ cup chopped red bell pepper and 1 cup shredded romaine lettuce. Serve with ¾ cup steamed asparagus topped with a squeeze of fresh lime juice. topped with 2 Tbsp. granola and 1 cup cubed melon Great job with your 14- day meal plan! Like the results? Keep the momentum going by mixing and matching meals from your plan. Since all your breakfasts, lunches, dinners and snacks are built to deliver the same nutrition profile, you can create your own plan by repeating your favorite meals. Way to work your Koko program! Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 4

5 Pantry & Shopping Lists Stock up on these items to make preparing your Koko Fuel meals a breeze. Approximate quantities are included to help with your shopping. Use the Weekly Shopping Lists to see what perishable items you ll need each week. Enjoy the fat- burning benefits of these nutrient- rich foods! PANTRY LIST You'll need these items throughout your program. Stock up now if you don't have them in your pantry! Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup (optional) Light Salad Dressing Salsa Tamari Soy sauce (low- sodium) Tomato Sauce Grains and Cereals Brown Rice Instant Oatmeal (plain) Long- grain and Wild Rice Low- fat Granola Quinoa Taco Shells (small, corn) Whole Grain Cereal (plain, unsweetened) Whole- wheat or Brown Rice Pasta Other Food Peanut or Almond Butter Vegetable Broth - Low- sodium Herbs and Spices: Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Marjoram Mint Oregano Rosemary Salt Thyme STAPLES You'll need these items throughout your program. Stock up now if you don't have them on hand! Bakery Whole- wheat Bread Whole- wheat English Muffins Whole- wheat Pita Bread Whole- wheat Rolls Dairy/ Refrigerated Eggs Reduced Fat Feta Cheese (1 package) Low- fat Cottage Cheese (1 small carton) Low- fat Shredded Cheese (1, 8- oz. package) Low- fat sliced cheese Non- fat Milk or Low- fat Soymilk Orange Juice (for marinade) Frozen Edamame (shelled) Low- fat Sausage Links (Turkey or Pork) Vegetarian Sausage Patties Veggie Burgers Whole- wheat Waffles Grocery Dry Goods Canned Black Beans (2, 15- oz. can) Canned Crushed Tomatoes (1, 28- oz. can) Canned Garbanzo Beans (1, 15- oz. can) Canned Kidney Beans (2, 15- oz. cans) Canned Low- sodium Lentil- Vegetable Soup (1 can) Canned Tuna (packed in water) (1, 3- oz. can) Canned Water Chestnuts (1, 8- oz. can) Chopped Nuts Crushed Pineapple in juice (1, 4- oz. can) Graham Crackers Kashi Granola Bars Whole- wheat Crackers Other Whey Protein Powder Produce Staples Garlic Ginger Root Onions Non- food Items Aluminum Foil Non- stick cooking spray Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 5

6 WEEK 1 SHOPPING LIST You ll need these perishable foods for your Week 1 meal plan! Dairy Non- fat flavored Greek Yogurt (2, 4- oz. cup) Non- fat plain Greek Yogurt (5, 6- oz. cups) Tofu (extra firm) (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (2) Frozen Cod Fillet (1) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Salmon Fillet (1) Ground Turkey (93% Lean) - 2 lbs. Turkey Bacon (1 package) Produce Apples (6) Asparagus (1 bunch) Avocado (1) Baby Carrots (3, 8- oz. bags) Bananas (2 small) Bell Peppers, red and green (3-4) Blueberries (fresh or frozen) (1 quart) Broccoli (2 small heads) Carrots (4 bags) Cauliflower (1 small head) Celery (3 bags) Cilantro (1 small bunch) Cucumbers (3 large) Grape Tomatoes (1 pint) Grapes (1 small bunch) Green Beans (2/3 lb.) Lemons (6-7) Limes (6-7) Melon (1 small) Mushrooms (1 lb.) Oranges (4) Parsley (1 small bunch) Pears (3) Romaine Lettuce (2 heads) Spinach (2, 10- oz. bags) Strawberries (fresh or frozen) (2 quarts) Sugar Snap Peas (4, 8- oz. bags) Sweet Potato (1) Tomatoes (6-7 lbs.) WEEK 2 SHOPPING LIST You ll need to restock these perishable items for week 2 of your program. Dairy Non- fat flavored Greek Yogurt (2, 4- oz. cup) Non- fat plain Greek Yogurt (9, 6- oz. cups) Tofu (extra firm) (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (4) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Tilapia Fillet (1) Top Sirloin Steak (2/3 lb.) Turkey Bacon (1 package) Produce Apples (5) Asparagus (1 bunch) Baby Carrots (3, 8- oz. bags) Bananas (2 small) Bean Sprouts (1 small carton) Bell Peppers, red and green (6-7) Blueberries (fresh or frozen) (1 quart plus 1 pint) Broccoli (2 small heads) Carrots (3 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (1 small bunch) Cucumbers (1 large) Grape Tomatoes (1 pint) Grapefruit (1) Grapes (2 small bunches) Lemons (7-8) Limes (2-3) Melon (1 small) Mushrooms (½ lb.) Oranges (1) Parsley (1 small bunch) Pears (2) Red Onion (2 small) Romaine Lettuce (2 heads) Spinach (3, 10- oz. bags) Strawberries (fresh or frozen) (1 quart) Sugar Snap Peas (3, 8- oz. bags) Sweet Potato (1) Tomatoes (7-8 lbs.) Zucchini (1 small) Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 6