Meal Plans/ Recipes


Meal Plans/ Recipes

POWER PLUS HAS DEVELOPED A FOOD AND FITNESS PROGRAM THAT SUPPORTS THE PROCESS OF SUSTAINABLE WEIGHT LOSS THROUGH

FOOD = ENERGY=ACTIVITY= WEIGHT LOSS RATHER THAN JUST DIETING ALONE AND FOOD DEPREVATION.

WITH OUR PROGRAM NOT ONLY WILL YOU LOSE BODY FAT YOU WILL ALSO EXPERIENCE SIGNIFICANT HEALTH BENEFITS SUCH AS

REDUCING BAD CHOLESTEROL , LOWERING HIGH BLOOD PRESSURE ,  REDUCING HEART AND DIGESTIVE PROBLEMS , REDUCE HEADACHES ,

AND INCREASE YOUR ENERGY.

 

THE KEY FACTOR IN A QUALITY DIET ARE:

CALORIE INTAKE

CONSUMPTION OF QUALITY NUTRIENTS

METABOLIC ABNORMALITIES

THE CARBS YOU CONSUME SHOULD COME FROM FRUITS AND VEGETABLES

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7 DAY KICK START YOUR WEIGHT LOSS MEAL PLAN

MEAL # 1

3 EGG WHITES

1/2 CUP QUICK OATES / WITH TSP OF HONEY

6OZ GREEN TEA

MEAL # 2

3.5 OZ CHICKEN BREAST

1/2  MEDIUM SWEET POTATO

1/2 CUP GREEN BEANS

MEAL # 3

3.5 OZ TUNA

CHOPPED RED PEPPER

CHOPPED TOMATOE

MIXED TOGETHER / LOW CALORIE SALAD DRESSING

BETWEEN MEAL SNACKS 1/2 GRAPEFRUIT WITH HANDFULL OF ALMONDS

AFTER THE SEVEN DAYS YOU CAN GO TO MEAL PLAN WEEK ( 1 )

MEAL # 1

1/2 CINNAMON RAISIN BAGEL

1 TSP NATURAL PEANUT BUTTER

8 OZ WATER WITH 1 SERVING OF WHEY PROTEIN

MEAL # 2

4 OZ PLAIN YOGURT

1/2 CUP BLUEBERRIES OR STRAWBERRIES

MEAL # 3

WHOLE WHEAT WRAP WITH 4 SLICES OF TURKEY

TOMATOE / LETTUCE /  YELLOW MUSTARD

1/4 CUP PLAIN ALMONDS

MEAL # 4

ORANGE SLICES MIXED INTO 1/2 CUP COTTAGE CHEESE

IF YOU CANNOT EAT COTTAGE CHEESE USE 4 OZ OF PLAIN YOGURT

MEAL#5

3.5 OZ CHICKEN BREAST

1/2 CUP GREEN BEANS

8OZ GREEN TEA

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MEAL PLAN WEEK # 2

MEAL # 1

1/4 CUP QUICK OATES

1 BANANNA

80Z WHEY PROTEIN SHAKE ( MIX WITH WATER )

MEAL # 2

3.5 OZ CHICKEN BREAST

1/2 CUP GREEN BEANS

1/4 CUP BROWN RICE

MEAL # 3

3.5 OZ PLAIN FAT FREE YOGURT

1 SLICE RAISIN BREAD / 1 TSP PEANUT BUTTER

MEAL # 4

3 EGG WHITES

ADD SPINACH OR BROCOLLI

8OZ WHEY PROTEIN SHAKE ( MIX WITH WATER )

MEAL PLAN WEEK # 3

MEAL # 1

3 EGG WHITES

1 PIECE WHOLE WHEAT TOAST / 1 TSP PEANUT BUTTER

WHEY PROTEIN SHAKE ( WITH WATER )

MEAL # 2

1/4 CUP ALMONDS

1 ORANGE

MEAL # 3

1/4 CUP BROWN RICE

3.5 OZ CUBED CHICKEN BREAST

1/4 CUP MIXED DICED BELL PEPPERS

( MIX TOGETHER )

MEAL # 4

3OZ FAT FREE YOGURT

1 /4 CUP ALMONDS

MEAL#5

4 OZ BAKED FISH

1/2 CUP GREEN BEANS

1/2 SWEET POTATO

HEALTHY RECIPES

TURKEY BACON / EGG WHITE FILLED PANCAKES

COOK BACON

COOK EGG WHITES

COOK 1 LARGE WHOLE WHEAT PANCAKE

PLACE EGG WHITES AND BACON ON ONE SIDE OF THE PANCAKE FOLD IN HALF

CUT INTO 3 SECTIONS ADD SUGAR FREE SYRUP

POWER PLUS PANCAKES

1/2 CUP QUICK OATES

5  EGG WHITES

1/2 CUP FAT FREE COTTAGE CHEESE

1 PACKAGE OF PRE MADE STRAWBERRY FAT FREE JELLO

BLEND FOR 20 SECONDS

COOK ON MEDIUM HEAT ( MAKES 4 LARGE PANCAKES )

HEALTHY MEATBALLS

14 OZ LEAN GROUND TURKEY

3 EGG WHITES 1 YOLK

1-1/2 CUPS OF QUICK OATES

1/4 CUP TACO SEASONING

MIX WELL MAKE INTO MEATBALLS

POWER PLUS PROTEIN BARS

1 CUP QUICK OATS

1- CUP NATURAL PEANUT BUTTER

1/4 CUP RAISINS

2 SCOOPS WHEY PROTEIN

ADD HONEY ( IF DESIRED )

MIX WELL ( ADD A TOUCH OF WATER AS NEEDED TO MIX WELL )

PLACE INTO CUP CAKE PAN PLACE INTO FRIDGE FOR 30 MIN

AFTER 30 MINS READY TO EAT.....

FAT FIGHTER MEAL

1 CAN OF TUNA FISH

1/2 CUP BROWN RICE

MIX TOGETHER AND ADD BLACK PEPPER ( TO TASTE )

COOK ON LOW HEAT ( MIX WELL ) UNTIL WARM

PLACE ONTO A PLATE AND READY TO EAT ......

FITNESS OMELETTE

3 WHOLE EGGS ( ORGANIC )

2 PIECES OF TURKEY BACON

1/4 CUP CHOPPED BROCCOLI

1/4 CUP CHOPPED MUSHROOMS

PERFECT MEAL

8 TSP QUICK OATS

4 EGG WHITES

COOK YOUR EGG WHITES SCRAMBLED

ADD BOILING WATER TO YOUR QUICK OATES 

MIX IN THE EGG WHITES WITH YOUR QUICK OATES

MIX IN 1/4 CUP BLUEBERRIES 

HEART HEALTHY RECIPE

1/2 ACORN SQUASH

HOLLOW OUT THE CENTER 

ADD CHICKPEAS MIXED WITH TOMATO PASTE

BAKE IN OVEN 375 FOR 30 MIN