Tag: Challenge

30 Day Challenge – The Meal Plan

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For the 30 Days of Change Challenge, there are six small meals a day but you don’t have to eat if you don’t feel hungry. Snacks are optional, too. You can scale the amounts provided up or down depending on how much you feel you need but try not to go overboard by drastically increasing or reducing the portions.

[highlight color=”red”]FYI have you read the instructions for the Challenge?[/highlight]

You can always replace items and mix and match depending on your preferences e.g. replace beans with chicken and vice-versa, choose whole-wheat or whole grain wraps or bread.

Unless specified otherwise use whole eggs or keep one yolk in three when making omelets. You can keep the meal plan as is and follow it or you can use it as a guideline – it’s up to you.

Whenever the quantity of something isn’t specified like with green beans, tomatoes and mushrooms, for example, that means the quantity isn’t limited.

Also, try to avoid buying any sweets or salty snacks during the 30 days of the program or drink any alcohol.

food-on-tv

Day 1

  • Breakfast – oatmeal w/1oz of berries or ½ oz raisins
  • Snack – small banana
  • Lunch – 10 oz giant beans in tomato sauce, 2 slices of wholewheat bread rolls
  • Snack – pear, 8 dried prunes
  • Dinner – 8oz grilled chicken breast, lettuce salad w/olive oil & 1oz of walnuts
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 2

  • Breakfast – 4 fried egg whites served on a wholewheat tortilla or 2 slices or brown bread. Green smoothie (apple, spinach, banana) or fresh juice.
  • Snack – 4 almonds, orange
  • Lunch – 1 large jacket potato, 7oz light cottage cheese, tomato & cucumber salad
  • Snack – cheese stick
  • Dinner – 8oz grilled salmon, steamed broccoli (any amount), 3oz steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 3

  • Breakfast – orange/banana fruit salad, 10oz low-fat Greek yogurt w/1/2 oz raisin
  • Snack – rice cake, cucumber
  • Lunch – light Casar salad  made w/8oz boiled chicken (no mayonnaise or croutons)
  • Snack – apple slices w/1 tablespoon of peanut butter
  • Dinner – 8oz frittata with spinach or crust-less quiche (use light cheese)
  • Snack – green tea w/lemon

Day 4

  • Breakfast – peanut butter – cinnamon English muffin, 3 egg omelet
  • Snack – banana and a handful of red grapes
  • Lunch – 8oz canned tuna w/lemon zest, lettuce, diced onions & sweetcorn
  • Snack – apple
  • Dinner – 8oz chicken breast baked in foil w/3oz beans
  • Snack – 8oz low-fat Greek yogurt w/pumpkin seeds

Day 5

  • Breakfast – 4oz smoke salmon, 3 egg omelet, small slice of wholewheat bread
  • Snack – apple, 6 dates
  • Lunch – 1 cup rice steamed, 8oz boiled prawns in sugar-free tomato sauce
  • Snack – hard boiled egg w/cucumber
  • Dinner – 8oz grilled lean pork chop w/steamed green beans & mushrooms
  • Snack – 8oz low-fat Greek yogurt w/1 kiwi fruit

Day 6

  • Breakfast – oatmeal w/berries & flax seeds
  • Snack – cheese stick, rice cake
  • Lunch – 8oz chicken sandwich or chicken wrap using wholewheat bread w/lettuce
  • Snack – tomato smoothie (freshly blended from 2-3 tomatoes & ice)
  • Dinner – 8oz grilled wild salmon w/steamed vegetables
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 7

  • Breakfast – 3 eggs omelet w/spinach
  • Snack – banana
  • Lunch – 10 oz giant beans in red sauce, 2 slices of wholewheat bread
  • Snack – 1oz almonds, 4oz pineapple or pear w/2 tablespoons of raisins
  • Dinner – 8oz grilled chicken breast, w/3oz of steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 8

  • Breakfast – 12oz low-fat Greek yogurt w/flax seeds
  • Snack – 3oz turkey ham w/cucumber slices
  • Lunch – 10 oz giant beans in tomato sauce, 2 wholewheat bread rolls
  • Snack – sugar free chocolate milk (use raw cocoa & low fat milk)
  • Dinner – 8oz grilled chicken breast, w/mushrooms & steamed green beans
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 9

  • Breakfast – oatmeal w/3 fried egg whites
  • Snack – apple or pear
  • Lunch – 8oz grilled turkey or roast beef on 2 slices of wholegrain bread
  • Snack – 1oz raw almonds
  • Dinner – 8oz oven baked wild salmon w/3oz steamed rice & broccoli
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 10

  • Breakfast – oatmeal w/forest berries & flax seeds
  • Snack – 2 oranges w/ 1oz walnuts
  • Lunch – 10 oz beans in tomato sauce, 2 wholewheat bread rolls or 2 wholewheat tortillas
  • Snack – a handful or grapes w/cheese stick
  • Dinner – 8oz grilled chicken or turkey breast, 3oz steamed rice w/branch cherry tomatoes
  • Snack – 8oz low-fat Greek yogurt w/cinnamon
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Instructions For The 30 Days of Change Challenge

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This program is designed to change your eating and exercise habits as well as the way you look and feel – in a month. The program requires consistency and dedication no matter how tired or busy you are.

This is a FREE program
Register by visiting: http://eepurl.com/AkWdP
Hashtag for the program: #30daysofchange

Each day consists of a sample meal plan for the day, cardio and core workouts. The meal plan is designed to satisfy all your needs and provide you with the fuel to work out throughout the day.

There are six small meals a day but you don’t have to eat if you don’t feel hungry. Snacks are optional, too. You can scale the amounts provided up or down depending on how much you feel you need but try not to go overboard by drastically increasing or reducing the portions. You can always replace items and mix and match depending on your preferences e.g. replace beans with chicken and vice versa, choose whole-wheat or whole grain wraps or bread. Unless specified otherwise use whole eggs or keep one yolk in three when making omelets. You can keep the meal plan as is and follow it or you can use it as a guideline – it’s up to you.

Whenever the quantity of something isn’t specified like with green beans, tomatoes and mushrooms, for example, that means the quantity isn’t limited. Also, try to avoid buying any sweets or salty snacks during the 30 days of the program or drink any alcohol.

Almost every workout in the program consists of two parts: cardio and bodyweight training. You can perform each separately or one after another depending on your schedule.

There are no rest days in the 30 Days Of Change but some days are easier than others to let you recover for the upcoming day or after a particularly difficult one.  Don’t be afraid if it feels hard – it’s supposed to. If you feel that you can’t follow through anymore, drop down a level. If you find it difficult to train at the beginner level – halve the amounts of reps per exercise and continue, don’t skip days. You can jump from one fitness level to another at any point during the program.

If you suffer from back pain or had knee injuries take care while performing running. You can pick your own type of cardio: cycling (double the distance), swimming, rowing or skiing – as long as you keep the time.  The more changes you make to the program the less likely you are to stick with it so try to follow it as is as much as possible. If you can’t perform push-ups or push-up like exercises perform them with your knees touching the floor but don’t skip the exercise. In one instance you’ll need a ball – you can use any ball or even a pillow, get creative. This program is nearly equipment free but you’ll need to be able to go for a walk or a run outside. In several cases you’ll be required to have a jump rope so borrow or buy one unless you think you can pretend-jump rope which is also an option.  It’s ok to improvise and use what you have at hand. Different daily workouts will ensure that your body doesn’t adapt to the same routine so you’ll see progress a lot sooner than with any other program.

b – beginner fitness level     i – intermediate     a – advanced

Disclaimer

All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation.

Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.

All exercises you perform you perform at your own responsibility and at your own risk.

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