Jadłospis na tydzień.pdf

ARE YOU READY TO

SHRED YOUR BODY

iN jUST 7 DAYS?!

Welcome to my one Week shred meal plan!

For the next 7 days you’ll be eating 3 meals

and 1 snack each day (the snack should

follow lunch). space these meals out in

4-hour intervals. there are ive recipes per

meal to choose from. i have included a meal

schedule you can follow or you can ill out

your own schedule using the blank chart

included in this pDF. if a meal or snack does

not appeal to you, simply mix and match a

breakfast for a breakfast, or a snack for a

snack – you get the idea. Do not swap meals

between “meal types,” meaning do not swap

a breakfast for a lunch or dinner, etc.

During this one-week period:

• Drink water, unsweetened tea

and unsweetened coffee only.

• make sure to consume at least

80oz of water a day.

• Do not drink alcohol.

• You can eat unlimited raw or steamed

green veggies. We want you to eat at

least four servings a day!

• Do not add additional salt to your food.

You can do anything for one week! i’ve given

you the schedule, workouts, nutrition, and

motivation; all you have to do is show up!

WANT EVEN MORE WAYS TO SHRED YOUR BODY?

Get a FREE 30 DAY MEMBERSHip to Jillian’s online proGram at

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Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe ile.

7 DAY MEAl plAN

Breakfast

lunch

Snack

Dinner

almond Crusted

Chicken Breast w/ red

Cabbage & apple slaw

turkey Bacon & eggs

Black Bean & salmon

stir-Fry

Hummus & Vegetable

plate

DAY 1

Whole Grain toast

w/ soft Cheese &

raspberries

rosemary tilapia w/

Baby spinach salad

DAY 2

asparagus Frittata

Chef salad

Greek Yogurt w/

Cinnamon & pumpkin

seeds

lemon Baked Chicken

w/ roasted Brussels

sprouts & Caulilower

DAY 3

poached Chicken &

Vegetable soup

Hard Boiled egg

peppercorn steak on

Bed of Wilted spinach

w/ tomato salad

scrambled eggs &

Cheese

Grilled salmon Citrus

salad

KraVe Jerky – single

serve bag

DAY 4

almond Crusted

Chicken Breast w/ red

Cabbage & apple slaw

Breakfast Burrito

Chef salad

Greek Yogurt w/

Blackberries

DAY 5

Whole Grain toast

w/ soft Cheese &

raspberries

louisiana red Beans

and rice w/ turkey

Bacon

asparagus Frittata

rosemary tilapia w/

Baby spinach salad

DAY 6

Greek Yogurt w/

Cinnamon & pumpkin

seeds

Grilled salmon Citrus

salad

Hummus & Vegetable

plate

Green Bean salad w/

shrimp

DAY 7

to save ink in your printer please print this in black and white.

WANT EVEN MORE WAYS TO SHRED YOUR BODY?

Get a FREE 30 DAY MEMBERSHip to Jillian’s online proGram at

jilliANMicHAElS.cOM/ONE

if you would rather create your own meal schedule instead of the one provided on the previous page, use this handy blank chart

to ill in the meals! remember, only use breakfast recipes for breakfast, lunch recipes for lunch, snack recipes for snack, and dinner

recipes for dinner. Do not swap meals between “meal types”. enjoy!

7 DAY MEAl plAN

Breakfast

lunch

Snack

Dinner

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

to save ink in your printer please print this in black and white.

WANT EVEN MORE WAYS TO SHRED YOUR BODY?

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BREAKFAST REcipES

TURKEY BAcON & EGGS

NUTRiTiON FAcTS

number of servings: 1

Ingredients

1/2 cup egg whites, liquid

2 slices turkey bacon, nitrate/nitrite free, chopped

1 teaspoon olive oil, extra-virgin

1/2 cup green onion, chopped

pepper, black ground, to taste

Amount per Serving

calories: .......................................162

Total Fat: .................................. 5.5 g

Total carbohydrate: .................6 g

protein: .......................................20 g

Preparation

in small bowl, beat egg and egg whites until smooth and then add the

turkey bacon to the mixture. Coat bottom of small skillet or frying pan

with oil. pour egg mixture into skillet and scramble with a fork until eggs

are thoroughly cooked. add green onion and cook for 1 minute longer.

remove from heat and add pepper to taste. serve immediately.

ASpARAGUS FRiTTATA

NUTRiTiON FAcTS

number of servings: 4

Ingredients

1/2 tablespoon olive oil, extra-virgin

1/2 cup onion, thinly sliced

1 clove garlic, minced

1 teaspoon fresh thyme, chopped

12 stalks asparagus, cooked and cut into 2-inch pieces

1/2 medium tomato, seeded and diced

1 1/2 cup liquid egg whites

1/2 teaspoon salt

1/2 teaspoon pepper, black

1/2 cup grated parmesan cheese, reduced-fat

Amount per Serving

calories: ...................................... 144

Total Fat: ......................................5 g

Total carbohydrate: ................ 11 g

protein: ........................................ 14 g

Preparation

Heat the olive oil over medium heat in a nonstick, ovenproof frying pan. add the onion, garlic, and thyme. sauté until

the onion is soft but not brown. add the asparagus and cook for a minute longer. add half the tomato and stir a few

times. remove the vegetables and wipe out the pan.

turn on the broiler. in a mixing bowl, beat the egg whites, salt, pepper, and cheese together. spray the same frying pan

with nonstick cooking spray and heat on medium. pour in the eggs and scatter the vegetables on top of the eggs. turn

the heat to low and cook 5 to 8 minutes until the frittata is golden brown on the bottom. place the frittata under the

broiler and cook until irm, about 5 minutes. slide onto a plate and garnish with the remaining chopped tomato.

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BREAKFAST REcipES cONT’D

ScRAMBlED EGGS & cHEESE

NUTRiTiON FAcTS

number of servings: 1

Ingredients

1/2 cup liquid egg whites

1/2 cup milk, fat-free

1/2 ounce cheese, mozzarella, part-skim

salt and black pepper, to taste

Amount per Serving

calories: ........................................151

Total Fat: ......................................3 g

Total carbohydrate: .................8 g

protein: ........................................ 21 g

Preparation

Coat a nonstick skillet with cooking spray and heat over medium-high

lame. mix together milk and egg whites. add to skillet. season with salt

and pepper and mix well. Cook, stirring, about 2 minutes or until egg is set.

add the cheese to the skillet and continue to cook, stirring until cheese is

melted. spoon the scrambled egg mixture onto plate and serve.

GREEK YOGURT W/ ciNNAMON & pUMpKiN SEEDS

NUTRiTiON FAcTS

number of servings: 1

Ingredients

10 ounces yogurt, nonfat, Greek-style

2 teaspoons ground cinnamon

1 teaspoon pumpkin seeds

Amount per Serving

calories: ...................................... 184

Total Fat: ......................................2 g

Total carbohydrate: ............... 15 g

protein: ....................................... 26 g

Preparation

in a small bowl combine yogurt and cinnamon and top with pumpkin seeds.

BREAKFAST BURRiTO

NUTRiTiON FAcTS

number of servings: 4

Ingredients

5 slices turkey bacon, nitrate/nitrite free

cooking spray, 1/3 second spray

1/2 cup liquid egg whites

1 small tomato, cored, seeded, and chopped

1/2 cup reduced-fat shredded cheddar cheese

4 reduced-fat lour tortillas, low-carb, six-inch

Amount per Serving

calories: .....................................200

Total Fat: ......................................6 g

Total carbohydrate: ............... 15 g

protein: .......................................20 g

Preparation

place the bacon between two paper towels on a paper plate. microwave on high 4–5

minutes, just until the bacon is crisp. Break into pieces. spray a skillet with nonstick

cooking spray and heat on medium. scramble the egg whites in skillet until almost

done. add the tomato and bacon. Cook 30 seconds to 1 minute. Heat the tortillas for

10 seconds in the microwave, or you can warm them in a pan for a minute or two.

spoon the egg scramble equally into center of tortillas. sprinkle low-fat cheese on top.

Fold burrito style. serve immediately with salsa to taste.

WANT EVEN MORE WAYS TO SHRED YOUR BODY?

Get a FREE 30 DAY MEMBERSHip to Jillian’s online proGram at

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