Shaun Week Meal Plan

Here are a few meal plans you can use as you endeavor to conquer Shaun Week

Shaun Week is a brand new workout program launching June 12th On Demand with a new workout each day released for the entire week!

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Click HERE to download the Shaun Week Meal plan. All the recipes can be found HERE in the Insanity Elite Meal Plan.

Below is another Meal Plan Option if you like the Portion Fix route:

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Click HERE to download Version Two of the Shaun Week Meal Plan.

Recipes:

Grain Free Cereal

Egg Cups

Sloppy Joes

Taco Skillet

Sheet Pan Chicken

Buffalo Chicken Meatballs (scroll down to find recipe)

Paleo Pork Tacos

Honey Mustard Chicken

 

Lemon Ginger Water

So a few weeks ago we did a Gallon Challenge over at the Inspire Tribe Fitness Community Each day we tried to drink a gallon of water and the results were AMAZING!

Here is my favorite recipe (Adapted from Chalene Johnson’s recipe):

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In a blender add:
> The juice of 2 large lemons
> 4 cubes of fresh ginger root – remember to remove the skin!
> A couple drops of stevia sweetener
> A dash of cayenne pepper
> 3 cups of water

Blend everything for a few minutes, then pour over a strainer to remove the chunks of ginger.

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Combined this concentrate with a gallon of water!

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Water is involved in pretty much every function in the body, so if you’re dehydrated, it’s going to affect your metabolism.  Almost 80% of your muscle consists of water, so if you’re dehydrated, your muscles ability to burn calories slows down.  If that wasn’t enough, when you’re dehydrated your body’s ability to mobilize fat as a fuel source decreases! So the bottom line, if you want to rev up your metabolism, you must must must be drinking adequate water!

Post Vacation Meal Plan

Basic Meal Plan copy

Click HERE to download this weeks meal plan:

Back from Vacation and feeling it, but no regrets!! Taking a break from dairy and grains this week to focus on getting inflammation down and appetite under control. High fat and moderate protein works wonders on the appetite!

Recipes:

Chia Pudding

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INGREDIENTS

  • 3 Tablespoons chia seeds
  • 1 cup unsweetened cashew milk 
  • 0.25 teaspoon vanilla extract 
  • 0.5 Tablespoon maple syrup, honey or sweetener of choice (optional) 
  •  blueberries and strawberries, for topping 

Instructions

  1. In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
  2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up” for 1-2 hours.
  3. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier.

Feta Egg Cups

Click HERE for recipe

Bulletproof Coffee

bulletproof coffee

Here is my favorite Bulletproof Coffee recipe – 1 T of MCT oil and 1 T of butter was just too much so I tried this instead and I really like it
Brewed Coffee
1 T MCT oil
1 teaspoon clarified butter
2 T collagen
Few drops of Stevia
Whirl in blender and wala!
Tastes amazing and not greasy!

egg roll in a bowl

“Egg Roll in a Bowl”

Ingredients:
• 1 lb ground pork or ground turkey

• 1 package coleslaw mix

• 3 cloves garlic, chopped

• 3-4T. Braggs Amino or low sodium soy sauce

• 3-4 T apple cider vinegar

• 1⁄2 tsp of fresh grated ginger

Instructions:

Cook the ground pork(turkey) until done and remove from pan, leaving the drippings. Add garlic to the pan and saute until nearly cooked through. Add the coleslaw and broccoli mix and continue to cook about 15 minutes, then mix in cooked ground pork. Add the Braggs amino acids and ginger Allow to simmer for 5 minutes. Now enjoy your meal!!

 

For more meal plans and fitness inspiration you can join my Free Fitness Community HERE:

Meal Prep (No Cooking Required)

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This meal prep is ideal for a summer heat wave, or if cooking isn’t one of your strengths, or if you don’t have a lot of time to spend on meal prep.

Follow this guide to make your own no-cook meal prep, complete with step-by-step instructions and a grocery list. It’s made for the 1,200–1,500 calorie range. Click HERE to download the directions and grocery list

This Week’s Meal Prep Menu
Breakfast: Overnight Oats with Greek Yogurt and Berries
Lunch (M/W/F): Tuna Niçoise Lettuce Cups
Lunch (T/Th): Roast Beef Salad
Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut
Snack (T/Th): Shakeology, banana, and nut butter
Dinner (M/W/F): Asian Chicken Wraps
Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus

 

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BREAKFAST
Overnight Oats with Greek Yogurt and Berries
(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)

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LUNCHES

M/W/F: Tuna Niçoise Lettuce Cups
(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, 1 Orange)

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T/TH: Roast Beef Salad
(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,
½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange)

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SNACKS

M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange

T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.

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DINNERS

M/W/F: Asian Chicken Wrap
(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)

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T/TH: Turkey or veggie burger with vegetables and hummus
(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Your step-by-step plan to assemble the no-cook meal prep:

1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.

2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.

3. Prepare the Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.

4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.

5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.

6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.

 

GROCERY LIST

Protein
3 cans of tuna in water
9 oz. rotisserie chicken breast
6 oz. deli roast beef
2 frozen turkey burger or veggie burger patties
Greek yogurt (32.5 oz.)

Fruit
8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana

Vegetables
14 lettuce leaves
3 cups lettuce
1½ cup frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch cilantro
1 bunch green onion
1 lime
1 knob fresh ginger
1½ cups shredded carrots
1 cup bell peppers

Dry and Canned Goods
1¼ cups oats
Unsweetened coconut
1 jar peanut butter (smooth)
15 kalamata olives
Raw honey
24 cashews
Three 6-inch whole wheat tortillas
½ cup hummus
1 cup beans (any kind)
Shakeology

Pantry
Balsamic vinegar
Rice vinegar
Low-sodium soy sauce

For more Meal Plans, Recipes, Meal Prep Tips and Fitness Inspiration join my Free Fitness Community HERE

 

Photos and recipes courtesy of Team Beachbody Blog and Hannah Rex.