Meal Plan that came with Jackie Warners Pwer Circuit DvD

Meal Plan that came with Jackie Warners Pwer Circuit DvD

Wanted to share with those who struggle with how to get there nutrition on Track.

It makes great sense :-} Enjoy

Meal Plan

Each Main Meal equals about 400 calories; snacks equal around 100 to 150 calories, and the menus contain daily allotment of 4 proteins, 3 veggies, 2 fruits, 2 grains and 1 healthy fat.

Day 1
Breakfast
2 low-fat whole wheat tortillas; each filled with 1 scrambled egg and 1 tbsp salsa

Mid-Morning Snack
1cup low-fat cottage cheese with 1 piece pf fresh fruit

Lunch
2 cups Mixed greens or spinach salad with raw veggies, with 3oz chicken breast; 2 tbsp of light salad dressing; 1 slice of whole grain bread ( like Ezekiel 4:9 bread)

Mid- Afternoon Snack
1 banana med to large

Dinner
4 oz of pork tenderloin or lean loin chop with 1 cup of steamed veggies and 1 baked yam or med Red Skin potato ( 4-5oz)

Post Dinner
1 decaf green tea mixed with one favorite herbal tea

Drinking 8oz of water with each meal and snack
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Day 2
Breakfast
Protein meal Replacement shake found at Jackie Warner.com her perfect shake( 8 to 10 oz of water, 1 scoop ISO sensation protein, 1 handful fresh or frozen spinach, 1 cup frozen mixed berries or 1 cup frozen blueberries with out added sugar, 2 tbsp ground flax seed

Mid-Morning Snack
1 cup cooked oat bran or oatmeal, with 2 tbsp walnuts or sunflower seeds sprinkled with cinnamon

Lunch
2 cans (6oz.) tuna fish mixed with 1 tablespoon Low fat Mayo or Kraft Mayo with olive oil, mustard optional, on a generous bed of greens, 1 slice whole grain bread(Like Ezekiel 4:9 bread)

Mid-Afternoon Snack
2 hard boiled eggs

Dinner
4 oz of grilled chicken
1 cup of asparagus or mixed veggies
1 cup chopped fresh pineapple

Post Dinner
1 decaf green tea mixed with one favorite herbal tea

Drinking 8oz of water with each meal and snack



Day 3
Breakfast
Protein meal Replacement shake( 8 to 10 oz of water, 1 scoop ISO sensation protein, 1 handful fresh or frozen spinach, 1 cup frozen mixed berries or 1 cup frozen blueberries with out added sugar, 2 tbsp ground flax seed

Mid-Morning Snack
20 raw almonds

Lunch
Dark, green leafy salad with salad veggies(green peppers, cucumbers, onions, ect.) with 1 tbsp low-fat/light salad dressing and 4 oz of grilled chicken breast,1 slice whole grain bread (Like Ezekiel 4:9 bread)

Mid- Afternoon Snack
1 med. Apple 1 low-fat mozzarella stick

Dinner
4oz of grilled sirloin steak
1 cup steamed broccoli
1 sweet potato, or med Red Skin potato(4-5 oz)

Post Dinner
1 decaf green tea mixed with one favorite herbal tea

Drinking 8oz of water with each meal and snack
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Day 4
Breakfast
2 eggs
1 slice whole grain bread(like Ezekiel 4:9)
Choice of: 1 orange, ½ grapefruit, 1 cup chopped mango, or 2 kiwi fruits

Mid-Morning Snack
1 cup low-fat cottage cheese

Lunch
Pita sandwich: whole grain pita pocket, 2oz low-fat feta cheese, 1 cup alfalfa sprouts, 1 small tomato(sliced) 1 tbsp evoo & vinegar dressing.

Mid-Afternoon Snack
1 Large Apple or other fruit in season

Dinner
4oz broiled or grilled sirloin steak
1 med sweet potato or med red skin potato
1 cup steamed veggies ( carrots, wax beans, green beans ect.)

Post Dinner
1 decaf green tea mixed with one favorite herbal tea

Drinking 8oz of water with each meal and snack




Day 5
Breakfast
1 cup low-fat cottage cheese
1 slice whole grain bread toasted(like Ezekiel 4:9)
1tbsp natural peanut butter
½ grape fruit

Mid-Morning Snack
Whey Protein Shake ( ISO Sensation) or
Protein meal Replacement shake( 8 to 10 oz of water, 1 scoop ISO sensation protein, 1 handful fresh or frozen spinach, 1 cup frozen mixed berries or 1 cup frozen blueberries with out added sugar, 2 tbsp ground flax seed

Lunch
Shrimp Salad: large bed of green leafy veggies and sliced tomato, topped with 4 oz of boiled shrimp and 1 tbsp dressing made with EVOO and balsamic vinegar
1 med red skin baked potato

Mid- Afternoon Snack
1 large Peach or other Fresh in season fruit

Dinner
4 oz of roasted Cornish game hen (skin removed)
1 cup winter/butternut squash

Post Dinner
1 decaf green tea mixed with one favorite herbal tea

Drinking 8oz of water with each meal and snack