Wednesday, November 30, 2011

This 7 day meal plan is based on 1-2 people so adjust the amounts accordingly to feed more people.
All of the items are Advanced & Core Plan Approved
Grocery List
  • 1 pound antibiotic free ground turkey  ($4.99 Trader Joes)
  • 1 pound grass fed beef ($6ish Beyond Organic)
  • 2 pounds organic chicken ($8-12)
  • 2 dozen eggs (hormone/antibiotic free- $3.99)
  • 1 cans black beans ($2)
  • 1 bag coconut flakes ($3ish)
  • 2 cans coconut milk ($4)
  • 1 box organic butter ($5ish)
  • 1 jar almond butter ($4.99)
  • 1 head org. kale ($2.49)
  • 1 bag org spinach ($3ish)
  • 1 can organic diced tomatoes ($2ish)
  • 2 org. Granny smith apples
  • 1 cucumber
  • Org. red pepper, org green pepper
  • 1 avocado
  •  Head of broccoli
  • 1 large onion
  • ½ lb deli turkey ($3ish)
  • Fresh strawberries ($3ish)
  • Romaine Lettuce ($2ish)
  • Small bag walnuts ($3ish)
  • Small bag cashews ($2ish)
  • 1 container hummus ($3ish)
  • 1 can organic crushed tomatoes ($2ish)
  • 1 quart organic chicken broth($3ish)
*hard to estimate price of some produce
Total= $60ish


Try to buy 1 item you can get a lot of uses out of per week (so it doesn’t get too expensive in one grocery store visit)
Ex: one week buy butter, the next olive oil, the next coconut oil
This way you can stock up and not need to buy them for a while after your first get them
7 Day – Meal Plan
Monday
Breakfast – 2 eggs scrambled in butter over a bed of spinach
Snack – Handful of cashews or coconut flakes
Lunch – Salad- kale, ½  cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar
Dinner – Turkey burger w/ steamed broccoli
Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil
Steam broccoli for 3 minutes
Tuesday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency
Snack – Granny Smith Apple with almond butter
Lunch – Leftover turkey burger with a salad
Dinner – Chicken with black beans and onions
Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices.  Eat with kale or spinach
Wednesday
Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety
Snack – Handful of coconut flakes
Lunch – Left over chicken with salad
Dinner – Tex Mex over kale with avocado
Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.
Thursday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Apple with almond butter
Lunch – Left over Tex Mex with kale
Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)
Friday
Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency
Snack – Handful of coconut flakes
Lunch – Salad with left over curry chicken
Dinner – 2 eggs scrambled in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety
Saturday
Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia
Snack – Hard boiled egg
Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar
Dinner – Quiche – chop deli turkey and any veggies you like.  Whip 6-8 eggs, add sea salt and pepper and veggies.  Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.
Sunday
Breakfast – Veggie Omelet – scramble eggs but don’t stir.  Let set underneath and carefully flip over.  Fill with desired filling and fold the egg over and slide on to a plate
Snack – Hummus with slices veggies
Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings
Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef.  Add salt (about 1 tsp), pepper, and ½ tsp chili powder.  Pour in undrained tomatoes, chicken broth, and any veggies you want.  Simmer for 10-15 minutes.

Monday, November 28, 2011

New Recipe! (Eating as I write!)

Frosted Pumpkin Bars
0 sugar, 0 artificial ingredients

1 cup almond flour
1 cup Xylitol (natural sugar substitute found in health food stores)
1 tsp ground cinnamon
1 tsp baking powder
1/2 tsp sea salt
1/2 tsp nutmeg
3 eggs

1 (15 oz) can pumpkin puree
1/4 cup coconut oil
2 tbsp of water


8 oz cream cheese
1 tsp vanilla
1 cup Xylitol

Preheat oven to 350
1.  In mixing bowl, combine first six ingredients.  2.  Add eggs, pumpkin, oil, and water, mix well.  3.  Grease 9x13 inch pan.  4.  Bake in pan at 350 degrees for 30 minutes (timing may vary depending on oven) or until toothpick in the middle comes out clean.  5.  Cool.  6.  Beat cream cheese in a mixing bowl and add xylitol and vanilla.  7.  Frost bars and refrigerate for at least 15 minutes before cutting.  8. Refrigerate any leftovers.
Enjoy!!

Warriors! Myself along with a few other troopers decided to go Advanced Plan before the holidays and avoid getting sick, gaining 5-10 extra lbs and destroying next year's "New Year's Resolutions" before we had to even write them down!

This is my 3rd documented go around with eating horribly and then doing Advanced Plan to prove its effectiveness.  Last time I went from 196 lbs to 220...I went from doing 30 pull ups in a row to 6, I couldn't handle the extra weight. I was sick 6 times, had 3 injuries including a hernia.  I felt miserable and couldn't wait to detox and eat healthy again. This time...198 to 227!! I did it a bit different this time though and took the opportunity to lift heavy as I ate like crap. I felt pretty strong with the barbell movements, including several "Personal Bests" on Front Squat, Squat Balance, Sqaut Clean and Snatch (I did become better from a technical standpoint though too) but any type of bodyweight movements or quick metabolic conditioning workouts, I have been struggling. I got back to my 30 plus pull ups, but now again have been back to about 7 in a row. I gained 2 full inches on my arms...but also gained 2 inches on my waist! My body is SCREAMING for detox and HEALTHY FOOD!!

Kattie H, Jami B, Crystal A and I challenged ourselves to start this before Thanksgiving and so far all is well! I was with Crystal and my side of the family over the holiday and we ate loads of GREAT ADVANCED PLAN meals, plus competed in a taxing 2 day flag football tournament.

 I will be using this blogspot to post our meal plans, recipes, progress and also YOUR progress if you're willing to join us on this challenge to stay ADVANCED PLAN till NEW YEARS EVE! I will be posting pics, and goals as well. Email me ASAP if you want to join ryan.maxlife@gmail.com

So far after 7 days, I know for sure that Kattie is down 6 lbs. I am down 10 lbs to 217 and from 42 inch waist to 39.5 inch. Can't wait to see what happens in 4 1/2 more weeks!

Max Blessings,

Ryan