Olivia Lawen's Journal
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Olivia Lawen's Journal
by OliviaLawen Sun May 10, 2015 3:20 am
DAY 1
Breakfast: 87.5 grams of non-fat blueberry and pomegranate greek yogurt with 1/2 a cup of blueberries.
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 150 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 5 oz of atlantic salmon, 100 grams of extra lean ground turkey, and spinach salad with 1 tsp of extra virgin olive oil.
Snack: 85 grams of baby carrots, and 2 tbsp of no-sugar added strawberry jam
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 87.5 grams of non-fat blueberry and pomegranate greek yogurt with 1/2 a cup of blueberries.
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 150 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 5 oz of atlantic salmon, 100 grams of extra lean ground turkey, and spinach salad with 1 tsp of extra virgin olive oil.
Snack: 85 grams of baby carrots, and 2 tbsp of no-sugar added strawberry jam
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Last edited by OliviaLawen on Mon May 11, 2015 1:29 am; edited 1 time in total
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Mon May 11, 2015 1:28 am
DAY 2
Breakfast: 1 large egg and 2 tbsp of no-sugar added strawberry jam.
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 6 oz of halibut, with 1 cup of cooked green beans, 2 oz of cooked carrots, and 1/4 cup of cooked tomatoes. Cooked vegetables drizzled with 1.5 tbsp of extra virgin olive oil.
Dinner: 150 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1/4 tsp of extra virgin olive oil.
Snack: 5 uncooked raw almonds, 1/2 a "smore" Quest bar, and 65 grams of non-fat honey greek yogurt
Water: 8 cups
Workout: 45 minute walk on the waterfront
Breakfast: 1 large egg and 2 tbsp of no-sugar added strawberry jam.
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 6 oz of halibut, with 1 cup of cooked green beans, 2 oz of cooked carrots, and 1/4 cup of cooked tomatoes. Cooked vegetables drizzled with 1.5 tbsp of extra virgin olive oil.
Dinner: 150 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1/4 tsp of extra virgin olive oil.
Snack: 5 uncooked raw almonds, 1/2 a "smore" Quest bar, and 65 grams of non-fat honey greek yogurt
Water: 8 cups
Workout: 45 minute walk on the waterfront
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Tue May 12, 2015 1:33 am
DAY 3
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Chicken Salad [spinach and lettuce, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds, 4 oz of skinless, boneless chicken] and 2 tsp of extra virgin olive oil.
Dinner: 4 oz of skinless boneless chicken (marinated in garlic, lemon, oregano, ground pepper, and parsley) with 1 zucchini+feta cheese patty, and kale salad [chopped kale, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's, blueberries and flaxseed] and 1 tsp of extra virgin olive oil.
Snack: 1/2 cup of non-fat cottage cheese topped with 1 tbsp of almond slivers, and 1 tbsp of no-sugar added strawberry jam.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Chicken Salad [spinach and lettuce, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds, 4 oz of skinless, boneless chicken] and 2 tsp of extra virgin olive oil.
Dinner: 4 oz of skinless boneless chicken (marinated in garlic, lemon, oregano, ground pepper, and parsley) with 1 zucchini+feta cheese patty, and kale salad [chopped kale, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's, blueberries and flaxseed] and 1 tsp of extra virgin olive oil.
Snack: 1/2 cup of non-fat cottage cheese topped with 1 tbsp of almond slivers, and 1 tbsp of no-sugar added strawberry jam.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Wed May 13, 2015 2:54 am
DAY 4
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 2 tsp of sliced almonds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey, with 1 zucchini+feta cheese patty
Dinner: 150 grams of extra lean ground turkey, 3 oz of skinless boneless chicken (marinated in garlic, lemon, oregano, ground pepper, and parsley) and kale salad [chopped kale, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's, blueberries and chia seeds] and 1 tsp of extra virgin olive oil.
Snack: 1/2 cup of non-fat honey-flavoured greek yogurt topped with 1/2 tbsp of almond slivers, 1/2 tbsp of chia seeds, and 1/2 tbsp of no-sugar added strawberry jam.
Water: 8 cups
Workout: HIIT #1 (burned 335 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 2 tsp of sliced almonds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey, with 1 zucchini+feta cheese patty
Dinner: 150 grams of extra lean ground turkey, 3 oz of skinless boneless chicken (marinated in garlic, lemon, oregano, ground pepper, and parsley) and kale salad [chopped kale, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's, blueberries and chia seeds] and 1 tsp of extra virgin olive oil.
Snack: 1/2 cup of non-fat honey-flavoured greek yogurt topped with 1/2 tbsp of almond slivers, 1/2 tbsp of chia seeds, and 1/2 tbsp of no-sugar added strawberry jam.
Water: 8 cups
Workout: HIIT #1 (burned 335 calories)
Last edited by OliviaLawen on Fri May 15, 2015 2:07 am; edited 1 time in total
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Thu May 14, 2015 2:52 am
DAY 5
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 cup of blueberries and 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey, 2 medium-sized scallops and kale salad [chopped kale, cucumber, red onion, green onion, bell peppers, kidney beans, chick pea's, and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 7 oz of salmon (marinated in lemon, salt, and pepper) and kale salad [chopped kale, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's, blueberries and chia seeds] and 1 tsp of extra virgin olive oil.
Snack: 1/2 cup of non-fat honey-flavoured greek yogurt topped with 1/2 tbsp of almond slivers.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 cup of blueberries and 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey, 2 medium-sized scallops and kale salad [chopped kale, cucumber, red onion, green onion, bell peppers, kidney beans, chick pea's, and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 7 oz of salmon (marinated in lemon, salt, and pepper) and kale salad [chopped kale, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's, blueberries and chia seeds] and 1 tsp of extra virgin olive oil.
Snack: 1/2 cup of non-fat honey-flavoured greek yogurt topped with 1/2 tbsp of almond slivers.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Fri May 15, 2015 2:17 am
DAY 6
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey, and spinach [mixed lettuce, cucumber, red onion, green onion, bell peppers, kidney beans, chick pea's, and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: Dijon Broccoli Chicken Stirfry (7.5 oz of skinless chicken breast slices, 2 cups of broccoli, 1/4 cup of chicken broth, 1/2 tbsp of soy sauce, 1 clove of garlic, and 3 tsp of dijon mustard- made with 1/2 tbsp of extra virgin olive oil), along with 2 scallops and spinach salad [mixed lettuce, cucumber, red onion, green onion, bell peppers, kidney beans, and chick pea's] and 1 tsp of extra virgin olive oil.
Snack: 15 almonds and 1/3 of a Quest bar (Smore)
Water: 8 cups
Workout: HIIT #1 (burned 325 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey, and spinach [mixed lettuce, cucumber, red onion, green onion, bell peppers, kidney beans, chick pea's, and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: Dijon Broccoli Chicken Stirfry (7.5 oz of skinless chicken breast slices, 2 cups of broccoli, 1/4 cup of chicken broth, 1/2 tbsp of soy sauce, 1 clove of garlic, and 3 tsp of dijon mustard- made with 1/2 tbsp of extra virgin olive oil), along with 2 scallops and spinach salad [mixed lettuce, cucumber, red onion, green onion, bell peppers, kidney beans, and chick pea's] and 1 tsp of extra virgin olive oil.
Snack: 15 almonds and 1/3 of a Quest bar (Smore)
Water: 8 cups
Workout: HIIT #1 (burned 325 calories)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Sat May 16, 2015 3:42 am
DAY 7
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/8th cup of organic almond milk [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 7 oz of atlantic salmon (marinated in lemon, salt, and pepper), 2 medium-sized scallops, and spinach salad [mixed lettuce, cucumber, red onion, green onion, bell peppers, kidney beans, and chick pea's] and 1 tsp of extra virgin olive oil.
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 12 almonds and 1/3 of a Quest bar (Smore), 3/4 cup of carrots, and 1 tbsp of no-sugar added strawberry jam.
Water: 8 cups
Workout: HIIT #1 (burned 300 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/8th cup of organic almond milk [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 7 oz of atlantic salmon (marinated in lemon, salt, and pepper), 2 medium-sized scallops, and spinach salad [mixed lettuce, cucumber, red onion, green onion, bell peppers, kidney beans, and chick pea's] and 1 tsp of extra virgin olive oil.
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 12 almonds and 1/3 of a Quest bar (Smore), 3/4 cup of carrots, and 1 tbsp of no-sugar added strawberry jam.
Water: 8 cups
Workout: HIIT #1 (burned 300 calories)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Sun May 17, 2015 1:02 pm
DAY 8
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch:Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: Dijon Broccoli Chicken Stirfry (7 oz of skinless chicken breast slices, 2 cups of broccoli, 1/8 cup of chicken broth, 1/2 tbsp of soy sauce, 1 clove of garlic, and 3 tsp of dijon mustard- made with 1/2 tbsp of extra virgin olive oil), along with 2 scallops and 50 g of extra lean turkey.
Snack: 10 almonds and 1/3 of a Quest bar (Smore), 1 cup of carrots, 1 cup of celery, and 1 tbsp of no-sugar added strawberry jam.
Water: 45 minutes at Evolve Fitness.
Workout: HIIT #1 (burned 300 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch:Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: Dijon Broccoli Chicken Stirfry (7 oz of skinless chicken breast slices, 2 cups of broccoli, 1/8 cup of chicken broth, 1/2 tbsp of soy sauce, 1 clove of garlic, and 3 tsp of dijon mustard- made with 1/2 tbsp of extra virgin olive oil), along with 2 scallops and 50 g of extra lean turkey.
Snack: 10 almonds and 1/3 of a Quest bar (Smore), 1 cup of carrots, 1 cup of celery, and 1 tbsp of no-sugar added strawberry jam.
Water: 45 minutes at Evolve Fitness.
Workout: HIIT #1 (burned 300 calories)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Mon May 18, 2015 11:21 pm
DAY 9
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 6 oz of skinless chicken breast [marinated in lemon, garlic, salt and pepper], fattouch salad (lettuce, cucumber, tomatoes, red + green onion, sumac, salt, pepper, lemon juice and olive oil), with 1 cup of sautéed red peppers [drizzled with 1/2 tbsp of olive oil].
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 5 almonds, 87.5 g of non-fat honey-flavoured greek yogurt topped with 1 tbsp of almond slices.
Water: 8 cups
Workout: day off!
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 6 oz of skinless chicken breast [marinated in lemon, garlic, salt and pepper], fattouch salad (lettuce, cucumber, tomatoes, red + green onion, sumac, salt, pepper, lemon juice and olive oil), with 1 cup of sautéed red peppers [drizzled with 1/2 tbsp of olive oil].
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 5 almonds, 87.5 g of non-fat honey-flavoured greek yogurt topped with 1 tbsp of almond slices.
Water: 8 cups
Workout: day off!
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Wed May 20, 2015 2:42 am
DAY 10
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 6 oz of halibut, with 1 cup of cooked green beans, 2 oz of cooked carrots, and 1/4 cup of cooked tomatoes. Cooked vegetables drizzled with 1.5 tbsp of extra virgin olive oil.
Dinner: Sheppard's Pie (non-carb recipe, made with cauliflower, extra lean ground beef, mixed vegetables, onion, garlic and mozza cheese) served with 87.5 g of plain greek yogurt and cucumber.
Snack: 8 almonds, 1 cup of carrots, and 87.5 g of non-fat honey-flavoured greek yogurt
Water: 8 cups
Workout: 45 minutes at Evolve Fitness.
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 6 oz of halibut, with 1 cup of cooked green beans, 2 oz of cooked carrots, and 1/4 cup of cooked tomatoes. Cooked vegetables drizzled with 1.5 tbsp of extra virgin olive oil.
Dinner: Sheppard's Pie (non-carb recipe, made with cauliflower, extra lean ground beef, mixed vegetables, onion, garlic and mozza cheese) served with 87.5 g of plain greek yogurt and cucumber.
Snack: 8 almonds, 1 cup of carrots, and 87.5 g of non-fat honey-flavoured greek yogurt
Water: 8 cups
Workout: 45 minutes at Evolve Fitness.
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Wed May 20, 2015 2:48 am
DAY 11
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Sheppard's Pie (non-carb recipe, made with cauliflower, extra lean ground beef, mixed vegetables, onion, garlic and mozza cheese) served with 87.5 g of plain greek yogurt and cucumber.
Dinner: Cauliflower pizza (crust made of cauliflower), topped with skinless chicken breast, bell peppers, onion, parmesean and mozza cheese (low-fat).
Snack: 15 almonds, 1 cup of carrots, 1 tbsp of no-sugar added strawberry jam, and "frozen yogurt bites" (made with non-fat plain greek yogurt, pureed strawberries, low-fat whip cream and graham cracker.
Water: 8 cups
Workout: HIIT#1 (burned 182 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Sheppard's Pie (non-carb recipe, made with cauliflower, extra lean ground beef, mixed vegetables, onion, garlic and mozza cheese) served with 87.5 g of plain greek yogurt and cucumber.
Dinner: Cauliflower pizza (crust made of cauliflower), topped with skinless chicken breast, bell peppers, onion, parmesean and mozza cheese (low-fat).
Snack: 15 almonds, 1 cup of carrots, 1 tbsp of no-sugar added strawberry jam, and "frozen yogurt bites" (made with non-fat plain greek yogurt, pureed strawberries, low-fat whip cream and graham cracker.
Water: 8 cups
Workout: HIIT#1 (burned 182 calories)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Thu May 21, 2015 4:37 pm
DAY 12
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Cauliflower pizza (crust made of cauliflower), topped with skinless chicken breast, bell peppers, onion, parmesean and mozza cheese (low-fat) and spinach salad [mixed lettuce, cucumber, red onion, green onion, and bell peppers] and 1 tsp of extra virgin olive oil.
Dinner: a bowl of chili (made with extra lean ground beef, marinara sauce, low sodium beef broth, bell peppers, green onion, white onion, garlic, carrots, and spices).
Snack: 10 almonds, 1 cup of carrots, 1 tbsp of no-sugar added strawberry jam, 1/2 cup of fat-free cottage cheese with 1 tbsp of almond slices, and 1/2 a "frozen yogurt bite" (made with non-fat plain greek yogurt, pureed strawberries, low-fat whip cream and graham cracker.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Cauliflower pizza (crust made of cauliflower), topped with skinless chicken breast, bell peppers, onion, parmesean and mozza cheese (low-fat) and spinach salad [mixed lettuce, cucumber, red onion, green onion, and bell peppers] and 1 tsp of extra virgin olive oil.
Dinner: a bowl of chili (made with extra lean ground beef, marinara sauce, low sodium beef broth, bell peppers, green onion, white onion, garlic, carrots, and spices).
Snack: 10 almonds, 1 cup of carrots, 1 tbsp of no-sugar added strawberry jam, 1/2 cup of fat-free cottage cheese with 1 tbsp of almond slices, and 1/2 a "frozen yogurt bite" (made with non-fat plain greek yogurt, pureed strawberries, low-fat whip cream and graham cracker.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Fri May 22, 2015 5:34 pm
DAY 13
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: Chicken and Bell Pepper Stirfry (7.8 oz of skinless boneless chicken, 0.5 oz of bell peppers, garlic, 2 tsp of dijon mustard and 1/2 tbsp of red onion)
Snack: 5 almonds, 1 tbsp of no-sugar added strawberry jam, 109.4 g of non-fat honey-flavoured greek yogurt with 1 tbsp of almond slices, and a "frozen yogurt bite" (made with non-fat plain greek yogurt, pureed strawberries, low-fat whip cream and graham cracker.
Water: 8 cups
Workout: HIIT #1 (burned 301 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: Chicken and Bell Pepper Stirfry (7.8 oz of skinless boneless chicken, 0.5 oz of bell peppers, garlic, 2 tsp of dijon mustard and 1/2 tbsp of red onion)
Snack: 5 almonds, 1 tbsp of no-sugar added strawberry jam, 109.4 g of non-fat honey-flavoured greek yogurt with 1 tbsp of almond slices, and a "frozen yogurt bite" (made with non-fat plain greek yogurt, pureed strawberries, low-fat whip cream and graham cracker.
Water: 8 cups
Workout: HIIT #1 (burned 301 calories)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Sat May 23, 2015 2:22 am
DAY 14
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Chicken and Bell Pepper Stirfry (7.8 oz of skinless boneless chicken, 0.5 oz of bell peppers, garlic, 2 tsp of dijon mustard and 1/2 tbsp of red onion)
Dinner: 6 oz of skinless boneless chicken and spinach salad [mixed lettuce, cucumber, cherry tomatoes, red onion, green onion, bell peppers, blueberries, chia seeds, and almond slices] and 1 tsp of extra virgin olive oil.
Snack: 10 almonds, 1 tbsp of no-sugar added strawberry jam, 3/4 cup of non-fat cottage cheese, and 1/3 of a Quest bar (smore).
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Chicken and Bell Pepper Stirfry (7.8 oz of skinless boneless chicken, 0.5 oz of bell peppers, garlic, 2 tsp of dijon mustard and 1/2 tbsp of red onion)
Dinner: 6 oz of skinless boneless chicken and spinach salad [mixed lettuce, cucumber, cherry tomatoes, red onion, green onion, bell peppers, blueberries, chia seeds, and almond slices] and 1 tsp of extra virgin olive oil.
Snack: 10 almonds, 1 tbsp of no-sugar added strawberry jam, 3/4 cup of non-fat cottage cheese, and 1/3 of a Quest bar (smore).
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Mon May 25, 2015 4:48 am
DAY 15
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: 1 skinless chicken leg and spinach salad [mixed lettuce, cucumber, cherry tomatoes, red onion, green onion, bell peppers, blueberries, chia seeds, and almond slices] and 1 tsp of extra virgin olive oil [very small serving-leftovers].
Snack: 5 almonds, 1 tbsp of no-sugar added strawberry jam, 87.5 g of honey flavoured non-fat greek yogurt with 1 tbsp of almond slices, 3/4 cup of carrots, and 1/3 of a Quest bar (cookies and cream).
Water: 6 cups
Workout: dancing for 2-3 hours
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: 1 skinless chicken leg and spinach salad [mixed lettuce, cucumber, cherry tomatoes, red onion, green onion, bell peppers, blueberries, chia seeds, and almond slices] and 1 tsp of extra virgin olive oil [very small serving-leftovers].
Snack: 5 almonds, 1 tbsp of no-sugar added strawberry jam, 87.5 g of honey flavoured non-fat greek yogurt with 1 tbsp of almond slices, 3/4 cup of carrots, and 1/3 of a Quest bar (cookies and cream).
Water: 6 cups
Workout: dancing for 2-3 hours
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Mon May 25, 2015 4:52 am
DAY 16
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 4 oz of skinless chicken breast and 2 cups of steamed mixed vegetables.
Dinner: Half chicken (without the skin) and a Mediterranean salad (lettuce, red onion, tomatoes, cucumber and 1 tbsp of olive oil. No feta cheese***)
Snack: 10 almonds, 1 tbsp of no-sugar added strawberry jam, 3/4 cup of carrots, and 1/2 of a Quest bar (cookies and cream).
Water: 6 cups
Workout: Day off!
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 4 oz of skinless chicken breast and 2 cups of steamed mixed vegetables.
Dinner: Half chicken (without the skin) and a Mediterranean salad (lettuce, red onion, tomatoes, cucumber and 1 tbsp of olive oil. No feta cheese***)
Snack: 10 almonds, 1 tbsp of no-sugar added strawberry jam, 3/4 cup of carrots, and 1/2 of a Quest bar (cookies and cream).
Water: 6 cups
Workout: Day off!
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Tue May 26, 2015 4:44 pm
DAY 17
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: 200 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, and chick pea's with 1 tsp of extra virgin olive oil.
Snack: 10 almonds, 1 tbsp of no-sugar added strawberry jam, 3/4 cup of carrots, 1/2 of a Quest bar (cookies and cream), and 1/2 cup of fat-free cottage cheese.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1/2 cup of blueberries [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: 200 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, and chick pea's with 1 tsp of extra virgin olive oil.
Snack: 10 almonds, 1 tbsp of no-sugar added strawberry jam, 3/4 cup of carrots, 1/2 of a Quest bar (cookies and cream), and 1/2 cup of fat-free cottage cheese.
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Tue May 26, 2015 4:54 pm
DAY 18
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 150 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 5 oz of atlantic salmon, 100 grams of extra lean ground turkey, and spinach salad with 1 tsp of extra virgin olive oil.
Snack: 5 almonds, 1/3 of a Quest Bar (Cookies and Cream), 3/4 cup of carrots
Water: 8 cups
Workout: HIIT#1 (burned 304 calories on the elliptical)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 150 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 5 oz of atlantic salmon, 100 grams of extra lean ground turkey, and spinach salad with 1 tsp of extra virgin olive oil.
Snack: 5 almonds, 1/3 of a Quest Bar (Cookies and Cream), 3/4 cup of carrots
Water: 8 cups
Workout: HIIT#1 (burned 304 calories on the elliptical)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Thu May 28, 2015 3:34 pm
DAY 19
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds, 1 tsp of light peanut butter, and 1/3 cup of a Quest Bar [Cookies and Cream] [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, and chick pea's with 1 tsp of extra virgin olive oil.
Dinner: 6 oz of skinless boneless chicken with a side of 2 cups of green beans, mixed with crushed walnuts and dried cranberries.
Snack: 1 tbsp of no-sugar added strawberry jam, 3/4 cup of carrots, 1/3 of a Quest bar (cookies and cream), 1 frozen yogurt square, and 1/2 cup of fat-free cottage cheese topped with almond slices.
Water: 9 cups
Workout: 45 minutes at Evolve Fitness
***Felt very hungry today. It was an intense workout, and I find I snack more on days I do Evolve. I think I went over my calorie count of 1,295 today. Was fighting the urge to snack all day! Will try to keep it down to 1-2 snacks a day.
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds, 1 tsp of light peanut butter, and 1/3 cup of a Quest Bar [Cookies and Cream] [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 200 grams of extra lean ground turkey with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, and chick pea's with 1 tsp of extra virgin olive oil.
Dinner: 6 oz of skinless boneless chicken with a side of 2 cups of green beans, mixed with crushed walnuts and dried cranberries.
Snack: 1 tbsp of no-sugar added strawberry jam, 3/4 cup of carrots, 1/3 of a Quest bar (cookies and cream), 1 frozen yogurt square, and 1/2 cup of fat-free cottage cheese topped with almond slices.
Water: 9 cups
Workout: 45 minutes at Evolve Fitness
***Felt very hungry today. It was an intense workout, and I find I snack more on days I do Evolve. I think I went over my calorie count of 1,295 today. Was fighting the urge to snack all day! Will try to keep it down to 1-2 snacks a day.
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Sat May 30, 2015 3:17 pm
DAY 20
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 250 grams of extra lean ground turkey with a side of 1.5 cups of green beans, mixed with crushed walnuts and dried cranberries.
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 3/4 cup of carrots, and 109.4 g of non-fat honey-flavoured greek yogurt topped with flaxseed and 1/2 tbsp of sliced almonds.
Water: 9 cups
Workout: HIIT#1 (burned 305 calories)
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 250 grams of extra lean ground turkey with a side of 1.5 cups of green beans, mixed with crushed walnuts and dried cranberries.
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 3/4 cup of carrots, and 109.4 g of non-fat honey-flavoured greek yogurt topped with flaxseed and 1/2 tbsp of sliced almonds.
Water: 9 cups
Workout: HIIT#1 (burned 305 calories)
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Sat May 30, 2015 3:21 pm
DAY 21
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds, 1/3 of a Quest Bar [chocolate peanut butter] and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: 6 oz of skinless, boneless chicken and spinach salad [spinach, kale, cucumber, red onion, and cherry tomato's] and 1 tsp of extra virgin olive oil.
Snack: 3/4 cup of carrots, 5 almonds, and 1/2 a Quest Bar [chocolate mint]
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tbsp of chia seeds, 1/3 of a Quest Bar [chocolate peanut butter] and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Dinner: 6 oz of skinless, boneless chicken and spinach salad [spinach, kale, cucumber, red onion, and cherry tomato's] and 1 tsp of extra virgin olive oil.
Snack: 3/4 cup of carrots, 5 almonds, and 1/2 a Quest Bar [chocolate mint]
Water: 8 cups
Workout: 45 minutes at Evolve Fitness
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Mon Jun 01, 2015 5:20 pm
DAY 22
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Quarter chicken dinner [Swiss Chalet] without the skin, and a side of Mediterranean Salad [cucumber, tomato, and red onion. Without the feta cheese and dressing].
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 3/4 cup of carrots, 5 almonds, 1 tbsp of no-sugar added strawberry jam, and 1/2 a Quest Bar [cookies & cream]
Water: 8 cups
Workout: day off!
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: Quarter chicken dinner [Swiss Chalet] without the skin, and a side of Mediterranean Salad [cucumber, tomato, and red onion. Without the feta cheese and dressing].
Dinner: Pete's Salad [mixed lettuce, cucumber, broccoli, celery, red onion, bell peppers, kidney beans, and chick pea's] with 4 oz of skinless chicken breast, drizzled with 1 tsp of olive oil.
Snack: 3/4 cup of carrots, 5 almonds, 1 tbsp of no-sugar added strawberry jam, and 1/2 a Quest Bar [cookies & cream]
Water: 8 cups
Workout: day off!
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Wed Jun 03, 2015 5:21 pm
DAY 23
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 7.5 oz of skinless boneless chicken, with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 6 oz of skinless boneless chicken, with broccolini [cooked with salt, pepper, garlic and extra virgin olive oil]
Snack: 3/4 cup of carrots, 5 almonds, 1 tbsp of no-sugar added strawberry jam, and 1/2 a Quest Bar [cookies & cream]
Water: 8 cups
Workout: day off!
*Snuck in some extra table spoons of whipped peanut butter today
went over my calorie count, and felt nauseas all evening. Definitely won't be doing this again- not worth it!
Breakfast: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Nescafe instant coffee with 1/8th cup of skim milk and 1 sweetener.
Lunch: 7.5 oz of skinless boneless chicken, with spinach salad [spinach, cucumber, red onion, green onion, cherry tomato's, bell peppers, kidney beans, chick pea's and chia seeds] and 1 tsp of extra virgin olive oil.
Dinner: 6 oz of skinless boneless chicken, with broccolini [cooked with salt, pepper, garlic and extra virgin olive oil]
Snack: 3/4 cup of carrots, 5 almonds, 1 tbsp of no-sugar added strawberry jam, and 1/2 a Quest Bar [cookies & cream]
Water: 8 cups
Workout: day off!
*Snuck in some extra table spoons of whipped peanut butter today
went over my calorie count, and felt nauseas all evening. Definitely won't be doing this again- not worth it!
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Wed Jun 03, 2015 5:23 pm
DAY 24- Woke up to find out I had major food poisoning.
Breakfast:--
Lunch:--
Dinner: couldn't stomach food all day, had 1 bowl of butternut squash soup and half a Quest Protein bar (mint chocolate)
Snack: 5 almonds
Water: 4 cups of ginger ale
Workout: no workout today
Breakfast:--
Lunch:--
Dinner: couldn't stomach food all day, had 1 bowl of butternut squash soup and half a Quest Protein bar (mint chocolate)
Snack: 5 almonds
Water: 4 cups of ginger ale
Workout: no workout today
OliviaLawen- Posts : 42
Join date : 2015-05-08
Re: Olivia Lawen's Journal
by OliviaLawen Fri Jun 05, 2015 3:55 am
DAY 25- still feeling uneasy from the day before
Breakfast: Nescafe instant coffee with 1 sweetener.
Lunch: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Dinner: 6 oz of beef tenderloin, 1 cup of oven-baked carrots and string beans, alongside beet salad [arugula, goat cheese, and red+ yellow beets].
Snack: 1/2 a Quest Bar [cookies and cream], 5 almonds, 1/4th of a cup of fat-free cottage cheese, 1 tbsp of sliced almonds, and 1 tbsp of no-sugar added raspberry jam.
Water: 4 cups
Workout: no workout
Breakfast: Nescafe instant coffee with 1 sweetener.
Lunch: 1 scoop of Xtreme Power Whey Complex (chocolate peanut butter swirl) with 1/2 tsp of chia seeds, and 1 tsp of light peanut butter [blended to make a protein shake].
Dinner: 6 oz of beef tenderloin, 1 cup of oven-baked carrots and string beans, alongside beet salad [arugula, goat cheese, and red+ yellow beets].
Snack: 1/2 a Quest Bar [cookies and cream], 5 almonds, 1/4th of a cup of fat-free cottage cheese, 1 tbsp of sliced almonds, and 1 tbsp of no-sugar added raspberry jam.
Water: 4 cups
Workout: no workout
Last edited by OliviaLawen on Fri Jun 05, 2015 4:00 am; edited 1 time in total
OliviaLawen- Posts : 42
Join date : 2015-05-08
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