Summer SWOL Meal Plan: PART 1 for FIT CLUB members

*See Recipes below meal plan outline

  Meals Vitamins Training
0
  • 8 oz Water
  • 1000mg Vitamin C
Before AM CARDIO Workout:

  • 1 tsp L-Glutamine
1
  • Melina Fitness SUPER Oatmeal*
  • 2 Multivitamin Tablet
  • B-6 Tablet
  • 1 vitamin E capsule
  • 3 capsules glucosamine
  • 3 collagen tablets
Directly After PM Workout:

  • 1 tsp of L-Glutamine in 16 oz water

 

2
  • Peachy Parfait*
  • 1 rice cake
3
  • Chicken Club Wrap*
4
  • 4 oz Chicken Breast
  •  3-4 cups mixed greens for salad
  • ¼ cup shredded carrots
  • 2 prunes
  • ¼ cup cooked quinoa
  • 1 tbsp olive oil
  • 2 tbsp apple cider vinegar
  •  B-12 tablet
5
  • 3 oz Broiled Salmon or LEAN flank steak
  • 2 cups green vegetable of choice
6
  • Slimm’in Cakes
  • 8 oz WATER
Before Bed:

  • 1000mg Vitamin C
  • B -6 tablet
  • 3 capsules glucosamine

Melina’s SWOL Slimm’in Fit Recipes:(some of these recipes will be options on your next meal plan, so save for reference)

Melina Fitness Super Oatmeal:  1/3 cup Quaker Oats (dry portion), ½ cup Almond milk, ½ cup water, ¼ cup blueberries, 1 oz sweet potato, 1 tsp cinnamon, 8-10 almonds, ½ scoop whey protein powder, 1 tbsp ground flax.  Mix and Cook all together, EXCEPT sweet potato and nuts, in bowl on high in microwave or stove for about 3 minutes. Then top oatmeal with chopped sweet potato and chopped nuts.  (It’s a good idea to have sweet potatoes already cooked from food prep)

Summer Slim Shake:  1 scoop whey protein powder (any flavor), ½ cup 0% Greek yogurt, ½ cup unsweetened almond or coconut milk, 1 tbsp ground flax, ½ cup chopped pineapple, 1 handful raw spinach or kale, 1 cup ice. Blend all together!

Peachy Parfait:  1 cup 0% Fage Greek yogurt, 10 roasted unsalted almonds, 1 tsp cinnamon, 1 small peach.

Chicken Club Wrap: 1 low carb wrap (60 calories…males can have 2), 3 oz chicken breast, 2 hard boiled egg whites, ¼ avocado, handful shredded greens, 2 slices tomato, 1 tbsp Greek yogurt mixed with 1 tsp Dijon mustard.

Summer Spinach Salad:  4 cups Spinach, 1 cup chopped cucumber, handful pistachios, ½ chopped apple, ¼ cup chopped green onion (optional), 5 cherry tomatoes, 1 tbsp olive oil, 2 tbsp apple cider vinegar (or see buy a light vinaigrette dressing).

Slimm’in Sliders: 2-4 portabella mushroom caps (grilled), 3 oz lean ground beef or bison (grill or cook in pan to make burger patty), 1 slice tomato, handful arugula greens, 1 tbsp Dijon mustard. Make mini sliders or one big burger! Up to you!

Slimm’in Cakes:  ¾ scoop whey (I like banana or vanilla flavor), 2 tbsp ground flax, 1 tsp cinnamon, ¼ cup almond or coconut milk, 2 tbsp ground almonds or almond meal, 3 egg whites.  Mix all together to make a batter and cook on medium heat in a pan to make your protein pancakes.  (Top with 1 tbsp sugar free syrup OPTIONAL) **Males DOUBLE the batch**

Broiled Salmon, Orange Roughy, or Cod:  Broil  fish with grated garlic, ginger, and 1 lemon sliced, balsamic vinegar and pepper—place fish in oven on broil, high temp for 20-30 min. (females 4 oz, males 6.5 oz.)