MOVFitness

This Meal Plan was designed for a college student who was already in pretty good shape, but wanted to drop her bodyfat by about 3%. Going from 23% bodyfat to 20% will change your physique from a slight muffin top to an athlete. It will carve your abs, tone your butt, and give you nice lines on your arms without gaining any weight whatsoever. So we bring the meal plan to you. This is just a glance of one week. We highly advise meeting with us before proceeding on a meal plan all on your own!

Exchanges: Our meal plans are best understood when you know what Exchanges are. Please listen to our audio files on Exchanges before reading our meal plans. This will give you an understanding as to what a 1/0/2 or a 3/4/1 is and other variations.

Monday

8:00- wake up

8:05- 1/5/1 - protein shake: w/ milk or water w/ ¼ banana, or juice, or water and 2 strawberries

9:30- 1/0/0 – ¼ banana or 3 strawberries

10:00- workout

11:00- 1/2/1 - piece of bread, 2 egg whites, 5 almonds

12:15- 1/3/.5 - piece of bread, chicken, avocado, tomato, onion, cheese

2:45- 1/1/2 - ½ apple w/ PB

4:45- 1/3/1.5 - piece of bread, chicken, avocado, tomato, onion, cheese

6:45- .5/3/1 - protein shake w/ water and flaxseed oil and ¼ banana

7:00- workout

8:45- 1/2/0 – ¼ banana, ½ scoop protein

10:30- 1/2/2 - 1 cup yogurt w/ protein mix, granola and wheat germ

Tuesday

6:45- wake up

7:00- 2/1/1 - milk, cereal, 1 egg white9:00- 0/1/2 - trail mix11:00- 0/1/2 - trail mix12:45- 2/3/1 - spaghetti…more pasta

1:45- workout..upper body resistance

2:45- 1/1/2 - 1/3 zero impact bar

4:30- 1/3/1 - spaghetti…less pasta

6:55- 1/1/2 - 1/3 zero impact bar

8:25- 1/1/2 - 1/3 zero impact bar

10:30- 1/3/1 - protein shake

Wednesday

8:00- wake up

8:05- 2/0/0 - half banana and water

8:30- 8:50- HIIT training

9:00- 1/4/1 - protein shake

10:00- workout

11:30- 1.5/1/0 - protein shake

12:15- grocery shopping

1:00- 1/3/1 - salad w/ lots of eggs

2:00- run

4:00- 0/1/2 - trail mix

6:50- 1/3/1 - spaghetti or salad again or chicken sandwich

9:30- 1/2/2.5 - glass of milk and 1/3 zero impact bar

11:00- 0/3/1 - protein shake

Thursday

6:45- wake up

7:00- 2/1/1 - milk, cereal, one egg white

9:00- 0/1/2 - trail mix

11:00- 0/1/2 - trail mix

12:45- 1/4/2 - salmon with broccoli

2:00- workout…upper body

2:30- 1/4/1 - protein shake

4:30- 1/3/1.5 - chicken sandwich

6:55- .5/2/1.5 - 1/3 zero impact bar

9:15- 1/1/2 - PB and bread

11:00- 132 - protein shake

Friday

9:00- wake up

9:05- 2/4/1 - 2/3 cup yogurt, ¼ cup granola, protein mix

9:40- 3 mile run10:15- 1/2/0 - protein shake w/ ¼ banana

12:15- 1/3/1 - taco

3:00- 1/3/2 - fruit(1 exchange) w/ cheese(12 cubes or 3 oz), 3 walnuts

5:30- .5/2/1.5 - 1/3 zero impact bar

7:00- 1/2/1 - 12 pretzel sticks w/ 3 egg whites and 5 walnuts

9:15- 001 - 5 walnuts

10:15- 1/3/2 - protein shake

Saturday

9:00- wake up

9:05- 2/3/1 - protein smoothie

10:00- workout11:15- 1/2/1 - yogurt, berries and almonds, wheat germ

12:30- 2/1/1 - broccoli and cheese soup

3:00- 1/3/1.5 - toast, 3 egg whites, avocado and cheese

5:45- 0/1/2 - trail mix

7:00- 2/3/2 -lasagna

9:45- 1.5/0/1 - sorbet, 2 strawberries, dark cocoa, almonds, wheat germ

11:30- 1/0/2 - glass of milk with 5 walnuts

Sunday

9:00- wake up

9:30- 0/1/2 - trail mix

12:00- 0/1/2 - celery and PB

3:30- 1/3/1 - protein shake

6:30- .5/4/1 - steak and egg omelet w/ avocado

10:00- 1/4/2 - PB smoothie- ¼ banana, 2 berries, I Tbsp PB, wheat germ, 1 scoop protein mix, water

Weekly Total:

Daily Average:

4 4oz Lamb Tenderloins 041
4 Sweet Potatoes 200
4 Garlic Cloves crushed –
4 Thyme Sprigs –
1 Sweet Onion chopped –
1 Tbsp Rosemary Leaves chopped –
3 Cups Water –

 Directions:

This one is very easy!  Put all ingredients in slow cooker.  Let roast on high for 4 hours.  Serve!

Makes 4 servings

3 Red Bellpeppers halved - .300
3 Tomatoes diced - .200
1 Ear of Corn - .200
1 lb. Boneless Chicken Breast cubed 030
1/2 Cup broccoli diced .100
1 Small Onion diced .100
1/2 Cup Mushrooms diced .100
1/2 tblspn pepper –
2 Eggs - .1.3.3
1 Cup Shredded Cheese .1.2.2
1/2 lemon –

Directions:

Blanch bellpeppers for 5 minutes in boiling lemon water and then immediately run them under cold water.  Put the corn in the water for 10 min. 
Cook chicken in olive oil until done. 
In separate pan, cook vegetables in olive oil.  After 10 minutes, turn off and add pine nuts and chicken.  Let mixture completely cool.  Preheat  oven to 350. Beat eggs and add them to the mixture. Cover bottom of a baking pan with diced tomatoes and water.  Place bellpeppers in the pan and fill them with the miture.  Bake for 15 min.  Pull out and sprinkle with cheese and bake for an additional 5 min.

One of my favorite recipes ever.  This is simple to make for even the worst of chefs! 

4 4oz Salmon Fillets w/ skin - 0 4 1.5
1/4 Cup Honey - 100
1oz (20 Halves) Pecans - 001
1 Cup Brown Rice - 1.5 00
1 Cup Green Beans - .100
1 Green Bell Pepper - .100
1 Papaya - .3 00
1/4 Cup Yogurt –
Aluminum Foil

Directions:

Preheat oven to 375 Degrees.  Bring water to a boil on stovetop.   Coat aluminum foil with yogurt.  Place salmon fillets skin-down on foil.  The yogurt is used to remove the skin from the salmon.

Drizzle honey evenly over fillets.  Crush a few pecans in your hands and sprinkle over fillets.  Spread the remaining halves on top of salmon. Place in oven and set timer for 22 minutes.

Place rice in boiling pan.

Cut pepper & chop beans.  Cook these in a dry skillet for 8 minutes. 
After rice has been cooking for 15 minutes, drain and add pepper and beans to mixture.

Slice Papaya into quarters. 

Remove Salmon from oven and serve 1 Salmon fillet, 25% of rice mixture, and 1/4 of Papaya on each plate.

Enjoy!

 Meals are color coded based on what they are:
Green = Carb
Blue= Protein
Brown = Fat
Combo = Combination of Carbs, Protein, and Fat

 Breakfast:

Bagel
Peanut Butter
___________________
Apple
Peanut Butter
___________________
Granola cereal w/ almonds
SunMilk
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Piece of toast w/ Promise Butter
Egg whites
Toasted walnuts
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Protein Shake
Flax Oil
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Old Fashioned Oatmeal
Raisins
Unflavored Protein Powder
Toasted Walnuts
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 Lunch

One Piece Whole Wheat Bread
Lettuce
Tomato
Onion
Chicken, Turkey, or Tuna
Avocado
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Baby Spinach
Mandarin Oranges
Peppers
Onions
Croutons
Grilled Chicken
Cheese
Toasted Almonds
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Dinner

Salmon
Steamed Broccoli
Brown Rice
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Whole Wheat Spaghetti
Meat
Olive Oil
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Whole Wheat Tortilla
Chicken
Brown Rice
Peppers
Cheese
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Steak
Mashed Potatoes
Green Beans
Red Wine
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Snacks

Bread
Peanut Butter
Jelly
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Crackers
Cheese
Grapes
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Yogurt
Strawberries
Granola w/ nuts
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Dry Cereal
Cheese
Walnuts
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Apple
Cheese
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Half Banana
Walnuts
___________________That’s all for now. I’ll edit this and add in some dinners & other options. If you have any healthy meals you think I should add, please post them below!Remember, eat Carbs, Protein, and Fat at EVERY meal!
I hope this helps!

Above you can see a nutrition label.  Click on the Label or here for a bigger version.

I find that many people read these labels and look at how much fat and try to keep this to 0.  They also try to keep sugars low and carbs overall low…  I hope this will give you new ideas to think about when reading a label.

Our Priorities should be:

1. Get 5 grams of fat in at EVERY meal.  This will help curb your blood sugar, control sugar cravings, and give you a feeling of satiety upon completing your meal.  Too often do I see people who try to cut back on fat entirely.  Especially you round facers out there!  Your fat should come from unsaturated fats like those found in nuts, oils, and avocado.
2. Cut back on Sodium! Sodium causes bloating, retention of water, and makes you look fatter than you really are.  Frankly, cut out as much as you can.  Unless you’re a bodybuilder, I highly doubt you need to supplement salt in your diet.  One Hot Pocket or Lean Cuisine has enough sodium to fight off an army of 1000 slugs.
3. Eat more Protein.  Why do I say more?  I doubt you’re getting 40% protein in your diet.  Try to get 20g of protein in your meal.  Most nutrition labels have 1-4 grams which is extremely low.  So supplement your meal with protein powder, eggs, meat, etc.
4. Cut back on Sugars!  No more than 15g of sugar per meal.  Watch out for tricky labels that claim they only have 10 grams of sugar, but then there are 8 servings in a dime size portion.  Eat the whole package and you’ll have 80 grams!
5. Limit Your Carbs: Try to get no more than 45 grams of carbs at one meal.  For those of you who understand Exchanges, this is 3 Exchanges of Carbs.  Rarely do you see a package with over 45, but make sure you stick to only 1 serving.  Don’t couple this serving with another carb serving either - a common mistake.

In the years of being a personal trainer, I’ve found just a few misconceptions that lead to poor health.  I want to address those issues in this article. [Read more →]

You’ll understand the name once you take your first bite.  I thought I’d switch up the pace of my recipes and let everyone know that I AM capable of cooking something with a little bit of a kick to it.  You can change the pepper to a different choice if you’re a wimp. 

 2 lbs Sirloin 96/4 - 051
1 Onion, chopped - .200
4 Garlic Cloves –
8 large Tomatoes - .400
1 Green Pepper, chopped .200
3 Stalks of Celery, chopped .300
1 Cup Black Beans .500
1 Cup Small Mexican Red Beans .500
8 Habanero Peppers - Hot Mama! –
2 Anaheim Peppers –
1 Pineapple .300
Grated Cheese - .2.2.2
1/4 Cup Grapeseed Oil - 00.5
16 oz Water –

Directions:

Brown Meat in large skillet with Grapeseed Oil, 1/4 of the chopped onion, and 1 Garlic clove minced.  Drain thoroughly.
 Sit cheese and two tomatoes aside.  Slice pineapple and chop all remaining ingredients besides beans of course.  Mix into Crock Pot and fill with water.
As with most my slow cooker recipes, wait until meal is 75% cooked, then slice the last two tomatoes and add them in.  This will leave a few tomato chunks in your chili.
Cook 7-8 hours on low setting.

When ready to serve, grate cheese over chili as seen in picture above.  Enjoy!

Makes 6 servings

Desserts are very healthy for you as long as you couple them with fats.  Never eat carbs alone!  Try out this delicious dessert.

2 Apples - 100
1 Cup Plain Yogurt - 1.50
1/2 Cup Pecans - 001
1/4 Cup Honey - 100
1/4 Cup Olive Oil - 001
1 tsp Cinnamon –
Dash Nutmeg –
1 Tbsp Flax Seed 00.5

Directions:

Cork Apples & cut in quarters.  Mix olive oil & honey in bowl then pour into skillet.  Turn stovetop on warm setting - not too hot as we don’t want the honey to crystallize.  Sit apples with peels facing down in skillet.  Sprinkle nutmeg & cinnamon onto apples.  After 3 minutes, flip apples and sprinkle remaining nutmeg & cinnamon on other side. 

Toss nuts in skillet and coat with oil & honey mixture.  After everything is well coated in oils, place lid on skillet.  Let cook for 10 minutes and stir occassionally to prevent oils from building up.

After apples have browned, remove nuts and place in bottom of a dish.  Place apples on top of nuts and spread yogurt over the top of the apples.  Garnish with Milled Flax Seed and you have a healthy dessert sure to please anyone!

 Makes 4 servings

Believe it or not, you can have a healthy stew in your slow cooker flavored by none other than a nice cold budweiser beer.  The alcohol is burnt off in the cooking process and leaves a nice flavor for your vegetables and meat.

2 Cups Brocolli
2 Cups Carrot
1 Cucumber
1/4 cup Onion
2 Garlic Cloves
1 12 oz Can of Budweiser
12 oz of water
1 Pound sirloin beef
2 Ears of Corn
4 Apples
1 1/2 Cups Mushrooms
2 large potatoes

Directions:

In a 5 quart crock pot, fill with water & beer & turn on High.  Rinse potatoes and cut into large chunks, then place in crock pot. 
Clean meat, cut remaining vegetables.  Shuck corn and break into 3 pieces each. 

Place corn around edges of crock pot with meat in the middle.  This should be the last ingredient that touches the beer.  Place remaining ingredients excluding the apples on top and cover pot.

Cook on high for at least 90 minutes.  If you desire a more tender meat, at this time switch over to medium temperature.  If not, leave as is for an additional 90 minutes. 

When stew is 75% cooked:
Peel apples & remove cork.  Cut into quarters & put in crock pot.

Serve after 4 hours when on High.   Serve after 6 hours when on Medium setting.

Makes 4 servings.