As I mentioned yesterday, you should be aiming for a RAINBOW in your diet.Today we have a lot of red and green with hints of orange and purple, oh, and some hidden yellow! Did you get through all five rounds of the upper body workout yesterday? My arms are a little sore today, but not too noticeable. I bet tomorrow I'll be feeling those arm muscles a lot more! Today is a legs workout day.
Your grocery list for today - you should have already made your lunch yesterday. You should already have some of the items on today's list:
- 1 medium banana
- frozen, unsweetened raspberries
- frozen peach slices
- ground flax meal
- eggs (you need two today)
- celery stalks
- sunflower seed butter, peanut butter, or your favorite nut butter
- whole wheat lavosh bread
- classic romaine salad mix or romaine hearts
- low-sodium chicken breast deli meat
- mayonnaise
- sriracha sauce
- sweet chili sauce
If you missed yesterday's post, you can find it HERE with a smoothie recipe and the recipes for the Israeli Salad and Pearl Couscous with Carrots and Onions that will be lunch every day this week.
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Your Day Two Meal Plan
According to the recipe calculator and nutrition tracker on
SparkPeople.com, this meal plan is about 1800 calories. Like yesterday, it was super filling and satisfying!
Breakfast - Start your day with a smoothie. Today is a peach and raspberry smoothie.
- 1 medium banana
- 2/3 C frozen raspberries
- 4 slices frozen peaches
- 1 C water
- 2 Tbsp ground flax meal
Blend everything together in your blender. If it doesn't seem like enough, add a few ice cubes to the blender to bulk it up. Or, go crazy and add more peaches and raspberries!
Mid-morning snack - 2 hard boiled eggs
Lunch: Israeli Salad and Pearl Couscous with Carrots and Onions
If you made the recipes posted yesterday (recipes HERE), you should have your lunch already portioned out and ready to go. If not, make the recipes today and portion them out for the next four days.
Mid-afternoon snack - celery slices and sunflower seed butter
Wash and cut several stalks of celery into snack sized sticks. Dunk them in sunflower seed butter, peanut butter, or your favorite peanut butter alternative. Just be sure your peanut butter or alternative is all natural - no funky or weird ingredients - and limit your consumption to one serving. I usually do fine with just two tablespoons and munch on plain celery in between sunbutter dipped sticks.
Dinner - Chicken and romaine wrap in lavosh with bang bang sauce
- 1 whole wheat lavosh bread wrapper
- 2 big handfuls of Classic Romaine salad mix (usually a blend of romaine, purple cabbage, and carrot shreds) or romaine hearts
- 3 slices low-sodium chicken breast deli meat (look for a variety with no additives or weird ingredients)
- 1 Tbsp mayonnaise (vegan or regular)
- 1 tsp sriracha sauce
- 1/2 tsp sweet chili pepper sauce
Mix the mayo, sriracha, and sweet chili pepper sauce thoroughly - someone told me this is called "bang bang sauce" but I'd never heard of it until a few days ago. Mayo can be high in calories and fat and non-vegan mayo also has cholesterol so use it sparingly! Spread along one half of the lavosh and lay your chicken breast slices over it. Evenly spread your salad mix or romaine hearts over the chicken. Now, roll up nice and tight. Personally, I like to cut my wrap in half so that it is easier to handle. Plus, seeing two pieces on my plate gives the illusion of more food (mind tricks!).
Evening snack - Frozen raspberries; Natural popcorn with nutritional yeast
See yesterday's post (HERE) for more about nutritional yeast. You can eat just about as many frozen raspberries as you want, but limit your popcorn to 1/2 of a microwave bag and the nutritional yeast to 1 Tbsp sprinkled over the top.
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Your Day Two Lazy Exercise Plan
You can see my lazy person fitness philosophy and details in yesterday's post HERE. As with yesterday, break up the rounds of exercise into several sessions over the course of the day to make it manageable. While some of these are super easy for me (calf raises, for example), others make my muscles BURN! As a result, I suggest 10 repetitions of each exercise per round.
Stationery ice skaters
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| Source: fitnessmagazine.com |
Straight leg lifts
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| Source: http://www.rockwoodcomic.com |
Knee extensions
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| Source: WebMD.com |
Calf raises
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| Source: Popsugar.com |
Knee up and outs
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| Source: prokinesis.co.uk |
Standing glute kickback
Stand facing the wall with your arms extended, but avoid locking your elbows. Keep your stationery leg slightly bent. With the other leg, pull your knee up to your chest, or as high as you are able, in front of you. Kick your leg straight back behind you. Do 10 reps and then switch legs.
Seated toe taps
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| Source: onsugar.com |
Plie squats three ways - No. 1
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| Source: mindfulbody.com |
Plie squats three ways - No. 2
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| Source: movenourishbelieve.com |
Only go down as far as you can while remaining stable.
Plie squats three ways - No. 3
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| Source: cemcatbas.wordpress.com |
With one foot in front of the other as pictured, squat down as far as you comfortably can while still remaining stable. Do 10 squats and switch legs.
Tune in again tomorrow for another day of meal planning and lazy fitness!
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