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Myra Perez
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 FitMe Meal Plans

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WEEKS | 1 and 4 | 2 and 5 | 3 and 6 |FITME RECIPES

 

 Weeks 1 and 4

Lets start it off!

Let’s begin to build a relationship in the kitchen with food.
Remember, be creative, think outside the box, and drench your foods with your favorite salsas/chiles.

Breakfast

  • 1 serving of Protein

  • 1 serving of Fat

  • 1 serving of Carb

    Wednesday/Friday/Sundays:
    You will make this smoothie for breakfast

    -Handful of baby spinach

    -1/2 cucumber

    -1 tablespoon of chia seed

    -Individual “light” “Okios” yogurt OR individual dairy free yogurt

    -10 nuts of choice

    -1/3 cup of raw oatmeal

    -Water or fat free milk or unsweetened “milk”

    -Ice

    -2 sweeteners or 1 tablespoon of honey/agave

    *If you’re allergic to an ingredient from smoothie, swap out ingredient with another one from specific list it falls under.

AM Snack

  • 1 fruit from list

  • 1 snack from list

Lunch

  • 1 serving of Protein

  • 1 serving of Carb

  • 1 serving of Veggie

  • 1 serving of Fat

PM Snack

  • 1 fruit from list

  • Tuesdays/Friday:
    add a snack from list

Dinner

  • 1 serving of Protein

  • 1 serving of Fat

  • 1 medium salad with favorite salad mix, veggies, fat free dressing, salsa, or greek yogurt dressing OR 1 serving of veggies

  • 1 serving of Carbs

My Example

Breakfast Burrito:

-4 scrambled egg whites using non-stick spray
-3 ounces of shredded cheddar cheese
-low carb tortilla wrap
-I would also add ketchup and tapatio because I cannot live without chile

A.M. Snack:

-4 tunas (prickly pear) with lime and tajin
-2 cups of roasted/boiled cauliflower with lime and tajin.
-I would most likely do this on the daily because I love my Mexican “botanas”

Lunch:

-4 ounces of grilled tilapia: I would marinate over night with lime, cilantro, orange, and salt.
-1/2 cup of cilantro lime jasmine rice
-1 cup of pico de gallo
-3 ounces of avocado

P.M. Snack:

- 1 banana
-on days I add a snack I would do 1 banana and 100 calorie yoplait individual pack

Dinner:

-Shredded chicken breast (one I did with tomatoes, onion, oregano, garlic powder, and lawrys).
-2 baked tostadas
-3 ounces of queso cotija
-medium salad with romaine lettuce, cucumbers, bell peppers, onion, tomatoes, and Greek yogurt cilantro dressing
-I would also add tapatio or any salsa to my tostadas

 Week 2 and 5

 

Plant base approach!

Let’s force ourselves to eliminate our meat intake these weeks and see how our bodies feel on a plant base approach. Keep in mind when we make changes to our intake, we need to learn to change our way of thinking and building different relationships with food. There is nothing better than more veggies and more greens to our diets.

*You will notice I love to add spinach as a base to my shakes. Why? Because it is rich in folate, vitamin C, and potassium. Not to mention it really helps with our metabolism and digestive system.

Breakfast

  • 1 serving of Carbs

  • 1-2 serving of Veggies or as much as you like

  • 1 fruit serving

  • If you wanted to make a smoothie try this one a and let me know what you think:

    -Handful of spinach, 1 peach, protein powder or yogurt/dairy free yogurt, 1/3 cup blueberries, 1 cup unsweetened “milk”, water, ice.

AM Snack

Monday/Wednesday/Friday/Saturday:

  • 1 snack from list AND protein shake. Protein shake can be premade such as the Premier Protein shakes OR scoop of protein powder with water or unsweetened “milk” OR it can be replaced with individual serving of “light” “Okios” “dairy free” yogurt.

*Protein shake is optional. If you are too full and don’t want to consume shake, no worries!

Tuesday/Thursday/Sunday:

  • Replace snack and protein shake with 1 fruit serving.

Lunch

  • 1-2 serving of Carbs

  • 1-2 serving of Veggies or as much as you like

    Tuesday/Thursday/Saturday

  • Add a fat serving to meal

    **If you want/crave protein for your meal Add 1 serving of protein and take out 1 serving of carbs

PM Snack

  • 2 ounces of Protein: Think of meatless substitutes or any other protein on list that doesn’t consist of meat

  • 1 serving of fat

    *Or you an also replace with green smoothie:

    -Handful of baby spinach

    -1/2 cucumber

    -1/2 peeled green apple

    -1/2 pear

    -Water

    -2 sweeteners or tablespoon of honey/agave

Dinner

  • 1-2 serving of Carbs

  • 1-2 serving of Veggies or as much as you like

  • 1 serving of Fat

    **If you want/crave protein for your meal Add 1 serving of protein and take out 1 serving of carbs

My Example

Breakfast:

-1/2 cup instant oat meal: I would use 2 cups unsweetened almond milk, 2 sweeteners.
-I could split my fruit serving and I would chop and add 3 strawberries and ½ banana.
-In all honesty I would most likely skip the veggies for my breakfast unless I would make the smoothie

A.M. Snack:

-1 string cheese and a premade Premier Protein shake
-On Tuesdays Thursdays and Sundays I would replace my snack and my protein with 8 ounces of watermelon topped with tajin and lime.

Lunch Plant Base Bowl:

-1/2 cup of basmati rice
-1/2 cup of roasted chickpeas
-2 cups of roasted veggies: I would bake bell peppers and onions.
-I would top my bowl with homemade salsa
-On Tuesdays Thursdays and Saturdays I would top my bowl with 3 ounces of avocado

P.M. Snack:

- Personally I love green smoothies so I would most likely have this smoothie everyday BUT if I wanted a small meal I would make a parfait with ½ cup of plain Greek yogurt OR an individual Yoplait Okios yogurt topped with 14 almonds.

Dinner:

-1 cup of Sopa de Video or Estrellitas and I would add my serving of fat which would be 3 ounces of queso fresco to it.
-I would make a hearty salad consisting of cucumbers, purple onions, grape tomatoes, and Greek yogurt dressing.

 Week 3 and 6

These Weeks really focus on Carb Cycling. Ready to be cranky?

Purpose of carb cycling? So you can see the importance of carbs and how they are the main energy source to fuel our bodies and workouts! In addition, carb cycling teaches our bodies to use other sources to fuel bodies.

Breakfast

Monday/Thursday/Sunday: Smoothie

  • Handful baby spinach

  • 4 strawberries

  • 6 raspberries

  • 1/2 cup plain Greek yogurt/dairy free yogurt

  • Water

  • Ice

  • 2 sweeteners or 1 tablespoon of honey/agave

Tuesday/Friday: Smoothie

  • Handful baby spinach

  • 1/2 banana

  • 1/3 cup oatmeal

  • 1 tablespoon of your choice “peanut butter”

  • 1 premade vanilla protein shake OR vanilla protein powder OR 1/2 cup of plain greek/dairy free yogurt OR vegan protein powder/protein drink

  • 1 cup unsweetened almond milk or choice of “milk”

  • Water

  • Ice

  • 2 sweeteners or 1 tablespoon of honey/agave

Wednesday/Saturday:

  • 1 serving of Protein

  • 1 serving of Fat

  • 1 serving of Carbs

  • 1 serving of Veggies

*If you do not wish to have the smoothies on Monday, Tuesday, Thursday, Friday, or Sunday replace your smoothie with 1 serving of protein, 1 serving of fat, and 1 serving of carb. OR if you’re allergic to certain ingredients, swap out that ingredient with another ingredients from lists it falls under.

AM Snack

  • 1 serving of Protein

  • 1 serving of Veggies

Lunch

Monday/Thursday/Sunday:

  • 1 serving of Protein

  • 2 serving of Veggies

Tuesday/Friday:

  • 1 serving of Protein

  • 1 serving of Veggies

  • 1 serving of Fat

Wednesday/Saturday

  • 1 serving of Protein

  • 1 serving of Veggies

  • 1 serving of Fat

  • 1 serving of Carbs

*Remember: you can replace your serving of veggies and make a hearty salad with your favorite salad mix, veggies, fat free dressings, salsas, or greek yogurt dressings.

PM Snack

Monday/Wednesday/Friday/Sunday:

  • Fruit from list

Tuesday/Thursday/Saturday:

  • Snack from list

Dinner

Monday/Thursday/Sunday:

  • 1 serving of Protein

  • 2 servings of Veggies

  • 1 serving of Fat

Tuesday/Saturday:

  • 1 serving of Protein

  • 1 serving of Veggies

  • 1 serving of Fat

  • 1/3 cup cabs

Wednesday/Friday:

  • 1 serving of Protein

  • 1 serving of veggies

  • 1 serving of fat

  • 1 serving of carbs

*Remember: you can replace your serving of veggies and make a hearty salad with your favorite salad mix, veggies, fat free dressings, salsas, or greek yogurt dressings.

My Example

Breakfast

-On Wednesday and Friday I would make a breakfast quesadilla.
- 4 egg whites scrambled with Ejotes (canned drained green beans) and use non stick spray
-I would then add my egg whites and Ejotes and my serving of cheese (slice of cheese) to my low carb tortilla and make my breakfast quesadilla

A.M. Snack Mini Bowl

-4 ounces of swai fish
-Steammed broccoli and Cauliflower
- I would top my fish and steamed veggies with Sriracha sauce

Lunch

-On Monday Thursday and Sundays I would make a hearty salad:
- large salad mix with a lot of pico de gallo topped with 4 ounces of grilled chicken breast and I would use salsa verde as my dressing.
-When marinating my chicken I would marinate with lime, orange, and lemon peppers seasoning.

P.M. Snack

-On Mondays Wednesdays Fridays and Sundays I would have 3 plums or 4 tunas (prickly pears)
- Tuesday Thursdays and Saturdays I would have 15 baked chips topped with lime and tapatio

Dinner:

-On Wednesdays and Fridays, I would make an amazing sandwich consisting of:
- 2 slices of 45 calorie bread, pre-packaged turkey breast, slice of cheese, Greek yogurt or mustard, tomatoes, onions, lettuce, and jalapenos.
-If I was starving I would make a bowl with cucumbers and tomatoes and add lime and chili powder.
*I am literally obsessed with lime and chili/tajin. I seriously can add it to any of my veggies!