I’ve designed a suggested daily meal plan for you to
maximize your 4 Week Workout Challenge results!
My hopes are this sample meal plan will show you what a week should look like. You can’t out exercise a bad diet. Following this daily meal plan will help you to maximize your 4 Week Workout Challenge results!
You’re welcome to mix and match, or repeat, just swap AM snacks for AM snacks, lunches for lunches… you get the idea. What really matters is that you know results can be yours by maintaining a proper balance of fitness and nutrition. You will sabotage your results if you follow your workouts with bad nutrition.
Follow the plan and use adjustments as you need to. My own personal rule; is something is better than nothing but try to make your choice the most nutritious that you can. In addition, if you mess up…FORGIVE YOURSELF…and move forward. One meal doesn’t make you fat or skinny. So move on and make the next meal better. Habits take time to create.
Do your best! You got this!
Protein
Eggs, Plain Greek Yogurt, Light String Cheese, Low Fat Cottage Cheese,
Low Carb Protein Powder, Turkey Bacon, Chicken Breast Filet, Tenderloin Steak, Turkey, Tuna (in water), Salmon, Tilapia, Pork Chops, Lean Ground Turkey, Almonds
Veggies
Tomatoes, Broccoli, Peppers, Lettuce, Carrots, Asparagus, Cucumbers
Mushrooms, Cauliflower, Spinach, Romaine Lettuce Leaves
Any veggies you like.
Fruit
Strawberries, Banana, Blueberries, Apples, Other Berries
Carbs
Whole Wheat Tortillas, Brown Rice, Wild Rice, Ezekiel Bread, Sweet Potato, Quinoa,
Oatmeal, Kashi Go Lean Cereal (NOT Go Lean Crunch), Air-Popped Popcorn,
Fats
Olive Oil, Avocado, Almond Butter
Miscellaneous
Salsa, Balsamic Vinegar, unsweetened almond milk
*ingredients from Ashley’s Chili Recipe
Items for Convenience
– Rx Bars
– Vanilla Protein Powder (low carb and low sugar)
– Quest Bars
Download the fASHiomably fit Grocery List Here!
Breakfast
Ash’s Favorite Shake:
1 cup of raw kale
1 cup of raw spinach
1 cup of plain almond milk
1 tbs of ground flax seed
1 scoop of Vanilla Ellipse Protein Powder
1/2-1 cup of frozen fruit (mangoes, peaches, blueberries, or strawberries)
option of 1 tsp of Peanut or Almond Butter
4-6 ice cubes
Morning Snack
12 Almonds
1 Cup Air-Popped Popcorn
Lunch
4 Oz. Chicken Breast Raw Veggies (or cooked)
1 Whole Grain Tortilla (cook extra chicken) top with salsa
Afternoon Snack
Tuna in water
Mixed with salsa Stuffed in lettuce cups or leaves
Dinner
Ground Turkey Stir-fry with diced sweet potato broccoli & peppers
Breakfast
1 slice of Ezekiel Bread
6 Egg Whites scrambled w/ veggies
6 Strawberries
Morning Snack
1 Rx Bar
Lunch
4 Oz. Chicken Breast
Steamed Veggies
2/3 Cup Brown Rice
Afternoon Snack
1 cup Greek Yogurt
Dinner
Grilled Lean Steak
Sweet Potato
Spinach Salad
Breakfast
Protein Cereal Bowl:
1 Scoop Vanilla Protein Powder
1 Cup Almond Milk
1 Cup Kashi Go Lean Cereal
1⁄4 Cup Blueberries
Morning Snack
2 Pieces Light String Cheese
Fresh Carrots and Bell Peppers
Lunch
1 slice of Ezekiel Bread 4 Oz.
Turkey,Lettuce,Tomato
Raw Veggies
Afternoon Snack
1⁄2 Cup LF Cottage Cheese
Cucumber slices
Dinner
6 Oz. Salmon
2/3 Cup Brown Rice
Steamed Asparagus
Breakfast
Protein shake:
1 Cup Almond Milk & 1 Scoop Protein Powder
1⁄2 Banana
1 Piece of Ezekiel Bread
Morning Snack
15-18 Raw Almonds
1 small apple
Lunch
4 Oz. Tuna in water w/ 1 Tbsp. Balsamic Vinaigrette & Spinach
1 Slice Ezekiel Bread
Afternoon Snack
1 Quest Bar
Dinner
4 Oz. Grilled Chicken
1⁄2 Cup Wild Rice
Mixed steamed veggies
Breakfast
6 Egg Whites Scrambled
1 Whole Wheat Tortilla
6 Strawberries
1/4 Avocado
Morning Snack
BLT Wrap – Wrap turkey bacon slices and a few slices of tomato in large lettuce leaf.
Lunch
Turkey Sandwich on Ezekiel bread
Steamed Veggies
Afternoon Snack
2-3 Oz. Tuna
1⁄2 Cup Quinoa
Dinner
Tilapia baked with drizzled olive oil, lemon, salt and pepper
Serve with Cauliflower and other steamed veggies
Breakfast
6 Egg Whites
w/ veggies – scrambled 3⁄4 Cup Oatmeal
1 Apple
Morning Snack
2 Tbsp. Natural Almond Butter
1 Slice of Toasted Ezekiel Bread
Lunch
4 Oz. Tuna mixed with fresh lemon. place in 1/4 of avocado over tomato slices and bed of spinach
Afternoon Snack
2 Hardboiled Eggs
Bell Pepper Slices
Dinner
Don’t be wasteful 😉 Use your leftovers from earlier this week and create something delicious. Share a photo of your creation in the Community! #fashfitteam
Breakfast
1⁄2 cup oatmeal– stir in a scoop of vanilla protein powder.
Top with a handful of berries and sliced almonds
Morning Snack
1 Cup Greek Yogurt
4 Sliced Strawberries
Lunch
1 Lean ground turkey Burger w/
Ezekiel bread for bun & side salad
Afternoon Snack
1 Rx Bar
Dinner
Grilled Pork Chops and Rice
Steamed Veggies
1 cup of raw kale
1 cup of raw spinach
1 cup of plain almond milk
1 tbs of ground flax seed
1 scoop of Vanilla Ellipse Protein Powder
1/2-1 cup of frozen fruit (mangoes, peaches, blueberries, or strawberries)
option of 1 tsp of Peanut or Almond Butter
4-6 ice cubes