Ryan is working on our workout plans and I've been reviewing recipes for the winners. Several recipes are things I just throw together; meatballs, egg muffins, etc. Some are from Everyday Paleo - and those always seem to be really tasty. Future weeks will probably have more new recipe adventures! I haven't included snacks, which for us typically includes small amounts of nuts, some fruits (both rules compliant) or raw veggies and the occasional Larabar.
| Monday 2/7 | Tuesday 2/8 | Wednesday 2/9 | |
| Breakfast | eggs & bacon | egg muffins w/ veg | egg muffins w/ veg |
| Lunch | taco salad bowl | caribbean seafood stew | meatballs w/ zucchini noodles |
| Dinner | caribbean seafood stew x2 | meatballs w/ zucchini noodles | salmon cakes on mixed greens |
| Cook for future | • egg muffins w/ veg • meatballs | x | • beanless chili• stufffed peppers |
| Workout | · Warm-up · Superset: Squats/Hanging leg raises · 3 Minutes on the Row Machine · Superset: Dumbbell Bench Press/Dumbbell Rows · 3 Minutes on the Row Machine · Superset: Dumbbell Bicep Curls/OverheadTriceps Extensions/Dumbbell Shoulder press · 3 Minutes on the Row Machine · Superset: Medicine Ball Abs/Back Extensions · 3 Minutes on the Row Machine · Core Holds · Cool-down stretch. | Treadmill interval workout | Rest |
| Thursday 2/10 | Friday 2/11 | Saturday 2/12 | Sunday 2/13 | |
| Breakfast | salmon cakes & eggs | stuffed pepper | paleo pancake with blueberry sauce | eggs & bacon |
| Lunch | stuffed pepper & veggies | chili & veggies | leftover chicken and veggies | mulligatawny soup |
| Dinner | chili & sweet potato fries | roasted chicken and coconut milk braised collard greens | mulligatawny soup | roasted beet, kale and shrimp salad |
| Cook for future | x | • chicken stock | x | • crab cakes • grill chicken breasts |
| Workout | · Warm-up · Superset: Lunges/Hanging leg raises · 5 Minutes on the Stair Stepper · Superset: Bench Press/Cable Rows · 5 Minutes on the Stair Stepper · Superset: Barbell Bicep Curls/Skull Crushers/Barbell Upright Rows · 5 Minutes on the Stair Stepper · Superset: Scissors Abs/Back Extensions · 5 Minutes on the Stair Stepper · Core Holds · Cool-down stretch. | Rest | Cardio-Medley: Interval Training | · Warm up · Superset: Dead lifts/Push ups · Superset: Jerks/Lat Pull downs ·Superset: Rope slams/Lunge Box Jumps · Superset: Overhead lung walk/Medicine Ball Abs - Passing · Superset: Triplethreat abs/Back extensions · Cool down stretch |
Can't wait to start executing on the plan!
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