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Week 11 Premium Lifestyle Plan

It’s time to finish strong! This week we’ve put the emphasis on working out, with a narrower focus on pre- or post-workout snacks. Snacking before or after workouts will give you the energy you need to add lean muscle mass.

Need help with your exercise regimen? Premium Members have four remaining consultations with a registered nurse to perfect their exercise plan.

Start a New Habit

Rehydrate with more electrolytes and less added sugar. Coconut water is a fantastic natural alternative to sport drinks such as Gatorade or PowerAde.

TIP

Can’t decide on whether to snack before or after working out? Split your snack and finish strong!

TIP

Steam or roast extra vegetables at dinner then pack with nuts for a healthy workout snack the next day.

Monday

Lunch

Lunch

Snack

Snack

  • ¼ cup grapes and 6 walnuts

Beginning of Week Prep Day

  1. Prep first 4 ingredients of smoothies into Ziploc bags and store in freezer.
  2. Prep Mexican Migas. Make Indian Samosa Wrap.
  3. Make Quinoa Tabbouleh. Make Garlic Lemon Hummus.
  4. Make Romesco Sauce.
  5. Prep Chicken Vindaloo and cook in slow cooker or on stove.
  6. Cook rice.
  7. Prep vegetables for steaming.

Tuesday

Snack

Snack

  • 1 small orange and 12 pistachios
Dinner

Dinner

  • Pan Seared Halibut and Romesco Sauce ( (2-4 oz. of fish, chicken or tofu)
  • steamed vegetables

Wednesday

Lunch

Lunch

  • Roasted Vegetable and Halibut with Romesco Wraps (2-4 oz. of fish, chicken or tofu)
  • lettuce for wraps
Snack

Snack

Dinner

Dinner

Thursday

Mid-Week Prep Day

  1. Prep Asian Breakfast Rice Bowl.
  2. Make Ginger Lime Green Tea Coconut Water.
  3. Make Citrus Sesame Slaw.
  4. Make Creamy Garlic Alfredo.
  5. Prep Moroccan Lamb Tagine. Make couscous.

Saturday

Lunch

Lunch

Snack

Snack

Dinner

Dinner

Sunday

Lunch

Lunch

Snack

Snack

  • 1/4 cup grapes and 6 walnuts

Download a PDF of this week's lifestyle plan!

Prefer a printed version of this lifestyle plan? Just click the button and check your downloads folder.

Foods to Include

  • Animal proteins: fresh or water-packed fish, wild game, lamb, duck, chicken and turkey
  • Dairy and eggs: omega-3 eggs, cheese
  • Dairy substitutes: nut milks such as almond milk and coconut milk, rice cheese, vegan cheeses
  • Whole grains: sprouted grains, brown rice, oats, millet, amaranth, teff, buckwheat, quinoa, black rice, wheat, barley, spelt, kamut, rye, triticale, corn, corn meal
  • Fruits and vegetables: whole fruits (unsweetened, frozen or water-packed), canned fruits, dried fruit, all vegetables (raw, steamed, sautéed, juiced, or roasted)
  • Vegetable protein: edamame, split peas, lentils, legumes, chickpeas, beans, soy, tofu, vegetarian meat substitutes, tempeh
  • Nuts and seeds: walnuts, hazelnuts, pecans, almonds, cashews, nut butters (peanut, almond), sesame, tahini, pumpkin and sunflower seeds
  • Oils: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, coconut,
  • Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water
  • Sweeteners: brown rice syrup, agave nectar, stevia, honey, blackstrap molasses, maple syrup
  • Condiments: vinegar, vegan Worcestershire sauce, Braggs Amino Acids, all spices including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme and turmeric

Foods to Exclude

  • Animal protein: sausage, bacon, cold cuts, canned meats, frankfurters, hot dogs
  • Butter and mayonnaise: all
  • Non-organic or processed grains: white flour, white rice
  • Fruits and vegetables: creamed vegetables, sugar coated dried fruit, yogurt or chocolate covered fruit
  • Oils: shortening, salad dressings, hydrogenated oils and spreads
  • Drinks: soft drinks, soda, energy drinks, vitamin water
  • Sweeteners: white and brown refined sugars, high-fructose corn syrup, sugar substitutes, Splenda, Sweet and Low, sugar alcohols
  • Condiments: milk chocolate, ketchup, relish, jelly, barbecue sauce, teriyaki, pancake syrup,
Pantry Dry Goods

Pantry Dry Goods

  • whole grain cous cous
  • whole grain tortillas or flatbread
  • sprouted corn tortilla
  • sprouted grain bread
  • whole grain fettuccini noodles
  • basmati rice or brown rice
  • quinoa
  • lentils
  • green tea
Canned Goods

Canned Goods

  • 3 cans garbanzo beans
  • 4 crushed tomatoes
  • green olives
  • marinated olives
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • dried goji berries
  • honey
  • sliced almonds
  • raw almonds
  • raw cashews
  • raw walnuts
  • pistachios
  • ground flaxseed or chia seeds
  • tahini
  • brewer’s yeast, optional
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
  • spicy V8 juice
  • 1 block firm tofu
Frozen Goods

Frozen Goods

  • frozen mango (omit if using fresh mango)
  • frozen petite peas
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salt
  • pepper
  • coconut oil
  • Smart Balance butter substitute
  • extra-virgin olive oil
  • red wine vinegar
  • sherry or champagne vinegar
  • Worcestershire sauce
  • Sriracha hot sauce
  • sweet paprika
  • whole mustard seeds
  • sweet paprika
  • ground cumin
  • ground cardamom
  • ground cayenne pepper
  • ground cloves
  • ground ginger
  • turmeric
  • Garam Masala spice blend
  • curry spice blend
  • bay leaves
  • cinnamon stick
  • 1 jar roasted red bell peppers
  • tomato paste
Fresh Produce

Fresh Produce

  • 2 shallots
  • 4 onions
  • 2 bulb garlic
  • 2 bunch green onion
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 large 6-inch piece of fresh ginger
  • 1 lb. tomatoes
  • 2 pkgs. cherry tomatoes
  • 1 lb. broccoli
  • 1 pkg. green beans
  • 1 bunch celery
  • 1 lb. carrots
  • 1 pkg. alfalfa sprouts
  • 1 hothouse cucumber
  • 4 red bell peppers
  • 3 lbs. red potatoes
  • 1 box baby kale
  • 1 bag julienned carrots
  • 1 head purple cabbage
  • 1 bag romaine hearts (for wraps)
  • 1 large bag mixed baby greens or spinach
  • 1 pkg. sliced cremini mushrooms
  • 2 jalapenos
  • 4 mangos (omit if using frozen mango)
  • 3 lemons
  • 3 limes
  • 4 oranges
  • 1 pkg. grapes
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 1/2 lb. turkey sausage
  • 1/2 lb. halibut
  • 1/2 lb. beef blade steak (omit if using tofu)
  • 3 1/2 lbs. lamb shoulder chops
  • 1 1/2 lbs. skinless and boneless chicken thighs
  • 1 pkg. vegetarian fajita chicken strips
  • 16 oz. whole milk Greek yogurt
  • 8 oz. shredded Parmesan cheese
Pantry Dry Goods

Pantry Dry Goods

  • whole grain tortillas or flatbread
  • sprouted corn tortilla
  • whole grain fettuccini pasta
  • sprouted grain bread
  • green tea
  • whole grain couscous
  • roasted chickpea snacks
Spices, Oils and Sauces

Spices, Oils and Sauces

  • hummus
  • Alfredo sauce
  • Asian Ginger Sesame Dressing
  • salt
  • pepper
  • Smart Balance butter substitute
  • sherry or champagne vinegar
  • extra-virgin olive oil
  • Cholula hot sauce
  • Worcestershire sauce
  • Moroccan Tagine Simmer Sauce
  • turmeric
  • ground cumin
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • raw cashews
  • raw walnuts
  • raw almonds
  • sliced almonds
  • pistachios
  • ground flaxseed or chia seeds
  • dried goji berries
Nut Milk, Juices and Water

Nut Milk, Juices and Water

  • almond milk, coconut milk or soy milk
  • soy milk creamer
  • spring water
  • coconut water
  • spicy V8 juice
Frozen Goods

Frozen Goods

  • frozen cooked quinoa
  • frozen cooked brown rice
  • frozen diced potatoes
  • frozen cauliflower
  • frozen mango
  • frozen assorted vegetable mix
  • frozen sausage, egg and vegetable wrap or burrito
  • frozen whole grain Indian Samosa wrap
  • frozen tofu scramble breakfast bowl
  • frozen fried rice entrée
  • frozen chicken or chicken vindaloo
Canned Goods

Canned Goods

  • jarred roasted red bell peppers
  • 1 can garbanzo beans
  • marinated olives
Fresh Produce

Fresh Produce

  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 large 6-inch piece of fresh ginger
  • 2 pkgs. cherry tomatoes
  • 1 bunch celery
  • 1 lb. carrots
  • 1 pkg. alfalfa sprouts
  • 1 hothouse cucumber
  • 2 red bell peppers
  • 1 box baby kale
  • 1 lb. tomatoes
  • 1 bag julienned carrots
  • 1 pkg. cabbage, shredded
  • 1 bag romaine hearts (for wraps)
  • 1 large bag mixed baby greens or spinach
  • 2 jalapenos
  • 3 lemons
  • 3 limes
  • 4 oranges
  • 1 pkg. grapes
Animal Proteins

Animal Proteins

  • 1 doz. omega-3 eggs
  • 1/2 lb. halibut
  • 3 1/2 lbs. lamb shoulder
  • 16 oz. whole milk Greek yogurt
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