Day 1.

MENU
Breakfast: 1 cup Kashi Go Lean cereal, 1/2 cup skim milk, 2 scrambled eggs
Lunch: Broccoli, Turkey, and Cheese Lavash Wrap (recipe follows)
Snack: Apple, raw cashews
Dinner: Moroccan Chicken with Wild Rice (recipe follows)

Broccoli, Turkey, and Cheese Lavash Wrap

Ingredients:
3/4 cup broccoli florets
1/4 cup (2 ounces) tub-style light cream cheese
2 tbsp fat-free Italian dressing
1/2 tsp Italian seasoning
6 slices (about 6 ounces) low-sodium turkey breast, thinly sliced
1/3 cup bottled roasted red peppers, chopped
4 round lavash wraps

1. Steam broccoli, covered, for 5 minutes or until crisp-tender.
2. While the broccoli cooks, combine cream cheese, dressing, and Italian seasoning in a bowl.
3. Combine broccoli, cream cheese mixture, turkey, and bell peppers in a medium nonstick skillet; cook turkey mixture over medium-high heat until thoroughly heated, stirring frequently.
4. Spread turkey mixture evenly over lavash wraps; roll up into 4 wraps.

Serves 4.

Nutrition Info (per serving)
216 calories, 7 g fat, 14.3 g protein, 664 mg sodium, 1.6 g fiber, 24.4 g carbs

Moroccan Chicken with Wild Rice

Ingredients:
4 skinless, boneless chicken breast halves
cooking spray (olive oil preferred)
1 tsp dried oregano
1/2 tsp allspice
1/2 tsp cumin
1/2 tsp ground cloves
3 cloves garlic, minced
1 box Near East Wild Rice

1. Spray chicken breasts with cooking spray. Combine oregano, allspice, cumin, cloves and garlic in a large bowl. Add the chicken breasts and cover with the herb mixture. Cook on a preheated grill over medium heat for about 30 minutes.
2. Prepare rice according to package directions. When ready, divide rice among 4 plates, and place one chicken breast on each plate.

Serves 4.

Nutrition Info (per serving)
309 calories, 6 g fat, 32.7 g protein, 89 mg sodium, .1 g fiber, 35 g carbs


WORKOUT
CIRCUIT 1
-Dumbell presses on body ball (20 reps, 10 on each arm)
-Dumbell flys on body ball with crunches (half weight from dumbell presses, 15 reps)
-Squats (50 fast with no added weight)
-1 minute sprint at 7 mph
-Rest for 30 seconds

CIRCUIT 2
-Plank (hold for 10 seconds)
-Close grip push-ups (5 reps)
-Side planks with inner thigh raise (10 reps)
-Plank (hold for 5 seconds)
-Close grip push-ups (5 reps)
-Side planks with inner thigh raise (10 reps)
-Plank (hold for 5 seconds)
-Burpies (10 reps)
-Sumo squats (50 reps)
-1 minute sprint at 7 mph
-Rest for 30 seconds

CIRCUIT 3
-Frog push-ups (20 reps)
-Squat thrusts (20 reps, then hold for 30 seconds)
-W shoulder presses with leg extension (10 reps on each leg)
-Jump rope for 1 minute
-Rest for 30 seconds

CIRCUIT 4
-Bench dips (20 reps)
-Rope tricep presses (perform until muscle failure)
-Static lunges with lateral shoulder raise (10 reps with each leg forward)
-Mountain climbers (reps for 1 minute)
-Boat pose (hold for 30 seconds)
-Rest for 30 seconds

CIRCUIT 5
-Jump rope (1 minute)
-Bicycle crunches (50 reps)
-Extended plank (hold for 30 seconds)

15 minutes of cardio

1 comments:

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Saturday, October 18, 2014

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