Nicole Furlong's Journal

[NicoleFurlong]

WEEK 1

Day 1 - May 9th
(Mixed up start date, purchased food and meal prepped for Sunday)
{Exercise - (Cardio day) Les Mills RPM 55 mins}

Day 2 - May 10th
Breakfast - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia), double espresso w/foamed choc almond milk(unsweetened)
{Exercise -  Boot camp 45 mins}
Snack - Leftover smoothie
Lunch - BBQ chicken breast w/herbs , green veggies
Snack - 3 turkey meatballs w/tomato sauce
Dinner - Pork tenderloin w/ broccoli & greek salad

Day 3 - May 11th
Breakfast - 2 Egg Cups (Red pep, mushrooms, zucchini, light laughing cow, franks), black coffee
Snack - Hard boiled eggs
Lunch - Chicken & sliced peppers
Snack - 4 turkey meatballs w/tomato sauce
Dinner - Basil pesto w/zucchini noodles, chicken breast

Day 4 - May 12th
Snack - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
{Exercise - Boot camp 45 mins}
Breakfast - 2 Egg Cups (Red pep, mushrooms, zucchini, light laughing cow, franks)
Lunch - Chicken breast & Sliced peppers
Snack - 2 hard boiled eggs
Dinner - Turkey meatballs w/zoodles & tomato sauce

Day 5 - May 13th
Breakfast - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia) and 1 egg cup (Red pep, mushrooms, zucchini, light laughing cow, franks)
Snack - Starbucks Very Berry Refresher, 1 boiled egg
Lunch - Chicken breast & Sliced peppers and 1 boiled egg
Snack - Mixed nuts
Dinner - Cabbage casserole
{Exercise - Les Mills RPM 55 mins}

Day 6 - May 14th
{Exercise  - Boot camp 45 mins}
Breakfast - 1 egg cup (Red pep, mushrooms, zucchini, light laughing cow, franks)
Second Breakfast - Chicken breast & Sliced peppers
Lunch - Subway salad w/chicken (All veg except pickles + sweet onion sauce)
Snack - Mixed nuts
Dinner - Chicken breast & greek salad (tomatoes, cukes, onion, feta, med dressing)

Day 7 - May 15th
{Exercise - Les Mills RPM 55 mins}
Breakfast - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
Lunch - Greek Salad
Dinner - Chicken skewers, carrots w/light laughing cow
Snacks - sliced roast beef, celery w/pb, 1 hard boiled egg, mixed nuts

[NicoleFurlong]

Week 2

Day 8 - May 16th
{Exercise - Boot camp 45 mins}
Breakfast - 2 hard boiled eggs
Snack - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
Lunch - 2 BBQ hot dogs w/mustard (no bun....charity BBQ for work)
Snack - chicken
Dinner - Shawarma chicken w/garlic sauce, greek salad and tabbouleh

Day 9 - May 17th
{Rest Day}
Breakfast - 4 Walnuts, 6 Cashews, Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
Lunch - Chicken souvlaki w/red onion & pepper, chicken satay
Snack - 2 turkey meat balls
Dinner - Stir Fried Pork and Mixed Veggies (Skinnytaste.com) Zesty Lime Shrimp and Avocado Salad (Skinnytaste.com)

Day 10 - May 18th
{Exercise - Boot camp 45 mins}
Breakfast - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
Snack - 1/2c greek yogurt w/0.5tsp honey
Lunch - Chicken souvlaki w/red onion & pepper, 1tsp of tzatziki side of sliced cucumber and peppers
Snack - Carrots & 2 tbs of hummus
Snack - Celery w/pb & sliced peppers and cucumber
Dinner - 4 Turkey meatballs w/tomato sauce

Day 11- May 19th
Breakfast - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, stevia)
Snack - 1/2c greek yogurt w/0.5tsp honey & 0.5 tbsp chia seeds
Lunch - Chicken souvlaki w/red onion & pepper, 1tsp of tzatziki side of sliced cucumber and peppers
Snack - Carrots & 2 tbs of hummus
Snack - Celery w/pb
Dinner - 4 Turkey meatballs w/tomato sauce
{Exercise - Les Mills RPM 55 mins}
Snack - Celery w/pb

Day 12 - May 20th
Breakfast - Banana
{Exercise - Boot camp 45 mins}
Snack - Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, stevia)
Breakfast - 2 fried eggs w/franks
Snack - 1/2 c greek yogurt w/0.5tsp honey & 1 tbsp of Qia
Lunch - Chicken souvlaki w/red onion & pepper, 1tsp of tzatziki side of sliced cucumber and peppers
Snack - Celery w/pb
Dinner - 3 Turkey meatballs w/tomato sauce
Snack - Carrots & 2 tbs of hummus

Day 13 - May 21st
Breakfast -  Green Smoothie (kale, spinach, cucumber, celery, ginger, lemon juice, stevia), 1.4c greek yogurt w/0.5tsp honey & 0.5 tbsp of Qia
Snack - Celery w/pb
Lunch - Mexican salad (0.5c rice, fajita chicken, lettuce, cilantro, jalapenos, carrots, onions, salsa, hot sauce)
Snacks - Chicken satay, celery w/pb, slice of ham
{Exercise - Les Mills RPM 55 mins}
Dinner - Pork tenderloin & Spinach salad

Day 14 - May 22nd
Snack - slice of ham
{Exercise - Boot camp 45 mins}
Breakfast - 2 fried eggs & 2 slices of ham w/franks
Snack - Green pep, carrots, cucumber
Lunch- Pork tenderloin
Snack - Roasted chicken
Dinner - Scallops & asparagus

[NicoleFurlong]

WEEK 3

Day 15 - May 23rd
(Exercise - Les Mills RPM 55 mins)
Breakfast - Sliced ham
Lunch - Pork Tenderloin & Cucumber
Snack - A few beers (friends birthday..)
Dinner - Beef and broccoli

Day 16 - May 24
(Exercise - Evolve Boot Camp 45 mins)
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, stevia)
Lunch - 7oz filet w/2 fried eggs, 1 fish cake (Brunch w/sister)
Dinner - turkey burger, no bun on a bed of spinach topped with guacamole & hot sauce, with roasted carrots, parsnips and cauliflower

Day 17 - May 25
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, stevia)
Snack - Greek yogurt w/honey & Qia
Lunch - Omlette (mushroom, onion, spinach, light laughing cow) w/guac and salsa
Snack - Leftover roasted veggies (carrot, parsnips, cauliflower)
(Exercise - Les Mills RPM 55 mins)
Dinner - Baked stuffed chicken (1 wedge of light laughing cow, tsp Greek Yogurt, 1/2 Jalapeno, garlic), Cauliflower

Day 18 - May 26
(Exercise - Evolve Boot Camp 45 mins)
Breakfast - 2tbs of greek yogurt with 1 sliced banana, 1 tbsp pb and drizzle of honey
Snack - Quest Bar
Lunch - Baked stuffed chicken (1 wedge of light laughing cow, tsp Greek Yogurt, 1/2 Jalapeno, garlic) w/sliced peppers
Snack - snow peas and cucumber
Dinner - Leftover beef and broccoli with tortilla-less chicken soup

Day 19 - May 27
(Exercise - Spin 55 mins)
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
Snack - Quest Bar
Lunch - 2 Egg cups (0.5 egg +whites w/mushrooms, peppers, spinach, asparagus & 0.5 wedge of laughing cow)
Snack - Chicken
Dinner - Steak w/mushrooms&onions, side of asparagus

Day 20 - May 28
(Exercise - At home work out #1)
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, stevia)
Snack - Quest Bar
Lunch - Grilled chicken w/sliced peppers
Dinner - Chicken veg soup w/ Harvest Salad

Day 21 - May 29th
(Exercise - Spin 55 mins)
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, stevia), 1/4c plain greek yogurt w/honey
Lunch - Grilled chicken breast w/sliced peppers and snow peas
Snack - 2 egg cups (asparagus, mushroom, pepper & laughing cow)
Cheat - 3 beer & 1/2 order of potato skins

[NicoleFurlong]

WEEK 4


Day 22 - May 30th
(Exercise - Les Mills RPM 55 mins)
*Fasting Day because of cheat
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, stevia), 1/4c plain greek yogurt w/honey
Snacks - Celery w/pb & nuts
Dinner - 3 large turkey meatballs w/tomato sauce

Day 23 - May 31st
(Exercise - Evolve Bootcamp 55 mins)
Breakfast- Celery w/pb
Lunch - Meatballs with tomato Sauce
Snack - Small Ice Cream (BAD - I know )
Dinner - Grilled Salmon, 2 baby turnip and cauliflower

Day 24 - June 1st
Breakfast - Green Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, Vega Protein Smoothie Pack)
Snack - Vega Bar
Lunch - Petes Salad (Spinach, mixed greens, broccoli, peppers, chickpeas, cabbage, celery, feta w/balsamic)
Snack - 3 meatballs with tomato sauce
(Exercise - Les Mills RPM 55 mins)
Dinner - 0.5c Greek Yogurt w/0.5 scoop Vega One Vanilla + 0.25c blueberries

Day 25 - June 2nd
(Exercise - Evolve Bootcamp 55 mins)
Breakfast - Green Protein Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, Vega One Vanilla)
Snack - 0.5c Greek Yogurt w/honey & 0.25c blueberries
Lunch -Indian slow cooker w/sliced peppers and cucumber
Snack - Chicken satay
(Exercise - Les Mills RPM 55 mins)
Dinner - 2 scrambled eggs + 4 egg whites w/1 light laughing cow wedge

Day 26 - June 3rd
Breakfast - Greek yogurt w/honey & 3 scrambled eggs w/laughing cow and spinach
Snack - Celery w/pb
Lunch - Chicken satay and Mexican chicken and vegetable soup
Snack - Mixed nuts
Dinner - 3 Meatballs with tomato sauce
(Exercise - Day Off)


Day 27 - June 4th
(Exercise - Evolve Bootcamp 55 mins)
Breakfast - Green Protein Smoothie (spinach, cucumber, celery, ginger, lemon juice, apple, Vega One Vanilla)
Lunch - Greek salad w/grilled chicken
Snacks - grapes, 1 boiled egg, slice of cheddar cheese
Dinner - Indian slow cooker chicken w/fiddleheads and asparagus
Snack - Greek yogurt w/blueberries & half scoop of Vega
(Exercise - Les Mills RPM 55 mins)

Day 28 - June 5th
Breakfast - 3 Scrambled eggs
Lunch - Chicken Carbonara & Donut (Cheat Meal)
Snack - Vega Bar
Dinner - Chicken Salad w/5 Marys Crackers (chicken, greek yogurt, dijon, celery, apple, spices)

[NicoleFurlong]

WEEK 5

Day 29 - June 6th
(Exercise - Evolve Bootcamp 45mins)
Breakfast - 2 hard boiled eggs
Lunch - Slow cooker chicken w/sliced green pepper
Dinner - 2 slices of frozen thin crust pizza, 3 glasses of red wine, 1 Grand Marnier cocktail (oops)

Day 30 - June 7th
(Exercise - Les Mills RPM 55mins)
Breakfast - Green Protein Smoothie (1/2 scoop Vega, spinach, cucumber, celery, ginger, lemon juice, water)
Lunch - Chicken salad w/5 Marys crackers (chicken, celery, apple, greek yogurt, dijon, spices)
Snack - Vega Bar
Dinner - 3 Fish Tacos, 1 Margarita


Day 31 - June 8th
Breakfast - Green Protein Smoothie (1/2 scoop Vega, spinach, cucumber, celery, ginger, lemon juice, water)
Snack - Vega bar & V8
Lunch - Taco salad & sliced chicken
Snack - Mixed berries w/greek yogurt
(Exercise - Jog to citadel hill, 3 sprints up, walk home)


Day 32 = June 9th
(Exercise - Evolve Bootcamp 45mins)
Breakfast - Protein Pancake
Lunch - Omelette (2 eggs, mushroom, zucchini, laughing cow)
Snack - Vega Bar
(Exercise - Les Mills RPM 55mins)
Dinner - Chicken Stir Fry
Snack - 1 pork meatball

Day 33 - June 10th
Breakfast - Greek Yogurt with blueberries and honey
Lunch - 1 BBQ Chicken breast (Sriracha Lime)
Snack - Chicken souvlaki skewer
Dinner - 3 asian turkey meatballs, 1c frozen veggies
Snack - Mixed nuts
(Exercise - Insanity DVD "Pure Cardio")

Day 34 - June 11th
(Exercise - Evolve Bootcamp 45mins)
Breakfast - 1.5 Chicken souvlaki skewer
Lunch - 4 asian turkey meatballs
Snack - Quest Bar & Vega One Shake
Dinner - 1 BBQ Chicken breast (Sriracha Lime) & sweet potato

Day 35 - June 12th  
(Exercise - Les Mills RPM 55mins)
Breakfast - Protein Shake and 1/4c of Greek Yougurt with honey
Lunch - Chicken Shwarma w/garlic sauce, hummas, greek salad and tabbouleh
(Exercise - Stairs - Jacobs Ladder 4x)
Dinner - Chicken stir fry (chicken breast, peas, peppers, mushrooms, olive oil, garlic, ginger, chili pepper, splash of Asian sesame dressing)
Snacks - Quest bar & greek yogurt

[NicoleFurlong]

WEEK 6

June 13 - Day 36
(Exercise - Evolve Bootcamp 45 mins)
Breakfast - Quest Bar
Lunch - Chicken Slouvaki w/hummas
Snack - Deli meat - 4 slices
Dinner - Lamb Slouvaki, 1/2 potato, horiatiki salad, 1 spankopita triangle...aaand a few vodka sodas

June 14th - Day 37
(Exercise - Day off)
Breakfast - Omelette (3 eggs + veg and cheese)
Snack - Hummas and marys crackers, Iced Coffee (black but with flav shot)
Dinner - Haddock w/fiddle heads

June 15th - Day 38
(Exercise - Evolve Bootcamp)
Breakfast - Green Smoothie (Spinach, cucumber, celery, lemon, ginger, water, ice, stevia), Greek yogurt
Snack - 3 Pork meatballs w/hot sauce, sliced cucumber and celery
Lunch - BBQ chicken breast with sliced green peppers
Snack - Quest Bar
Dinner - Haddock and fiddle heads

June 16th - Day 39
Breakfast - Protein Pancake w/1tbsp of Greek Yogurt & 1tbsp of nutsnmore toffee crunch
Snack - 5 Shrimp w/cocktail sauce
Lunch - 3 eggs w/peppers and hummus
Snack - 3 pork meatballs
(Exercise - Les Mills RPM 55mins)
Dinner - Shrimp stir fry w/baby bok choy, peppers, and mushrooms

June 17th - Day 40
(Exercise - Evolve Bootcamp)
Breakfast  -1/2 Omlette (Egg, eggwhite, laughing cow, feta,mushroom, peppers, cilantro coconut oil)
Snack - Quest Bar
Lunch - Chicken Swarma Plate (w/garlic sauce, hummas, greek salad and tabbouleh)
Dinner - Protein Shake

June 18th - Day 41
Breakfast - 1/2c greek yogurt (w/chocolate stevia, 1tbsp pb, 1 wedge laughing cow, splash of vanilla)
Snack - Blackberries (0.5c)
Lunch - Freshii Salad - Santa Fe (Double chicken)
Snack - Pop Chips
(Exercise - Les Mills RPM 55mins)
Dinner - Green Vega Smoothie

June 19th - Day 42
Breakfast - 1c Greek Yogurt (w/chocolate stevia, 1tbsp pb, 1 wedge laughing cow, splash of vanilla)
Lunch - Green Vega Smoothie
Snack - 6 Shrimp / Quest Bar
Dinner - Green Smoothie , sliced ham

June 20th - Day 45
(Exercise - Evolve Boot camp)
Breakfast - 2 hard boiled eggs
Lunch - Petes Salad w/chicken
Snack - Cucumber and peppers with hummus
Dinner - Steak w/grilled asparagus and fiddle heads

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