Meal Planning for Success
I have had such a great time with ChaLEAN Extreme. I had done P90X several times..sometimes as a whole program, sometimes just creating my own rotations, but Chalean Extreme came at a great time for me to just really try something new and keep my fitness activities fresh.
At first I was overwhelmed by the food guide. If you've done P90X, you may be surprised by that because the P90X guide is extensive and I followed the meal plans in it really closely the first time I did P90X and I credit that for my success with that program..aside from just really bringing it in the workouts.
But, because I was starting a new program and wanted to be able to share my experiences with the whole program, I did the meals too and this LENS is an attempt to share my weekly menus...the way I've prepared the meals...as well some extra recipes that fit in well with eating healthy!
And, I always take pictures so you have an idea what it might look like at home, without a chef preparing it for a photoshoot. Of course, you may be a chef and your plate will look even better than the pictures in the book!
This is a work in progress, so check back often, as I get pictures uploaded and stories and recipes and menus...
Planning is key to weight loss. If you really want the best possible results from a Beachbody program, then take a little time to plan..plan your workouts, plan your meals, plan your week's menus. You might just save some money on groceries too!
And check out my 2 kitchen gadget recommendations on one of my lenses. I'm not worried about getting any kickbacks from Amazon. That was just an easy way to show you the product and give my review. I only review those products that I just really, really, really LOVE! Go to your local kitchen store, or you can find alot of great things at Bed, Bath, Beyond (where we found our Cuisinart Griddler) or at Target or Walmart, where we got our Magic Bullet.
At first I was overwhelmed by the food guide. If you've done P90X, you may be surprised by that because the P90X guide is extensive and I followed the meal plans in it really closely the first time I did P90X and I credit that for my success with that program..aside from just really bringing it in the workouts.
But, because I was starting a new program and wanted to be able to share my experiences with the whole program, I did the meals too and this LENS is an attempt to share my weekly menus...the way I've prepared the meals...as well some extra recipes that fit in well with eating healthy!
And, I always take pictures so you have an idea what it might look like at home, without a chef preparing it for a photoshoot. Of course, you may be a chef and your plate will look even better than the pictures in the book!
This is a work in progress, so check back often, as I get pictures uploaded and stories and recipes and menus...
Planning is key to weight loss. If you really want the best possible results from a Beachbody program, then take a little time to plan..plan your workouts, plan your meals, plan your week's menus. You might just save some money on groceries too!
And check out my 2 kitchen gadget recommendations on one of my lenses. I'm not worried about getting any kickbacks from Amazon. That was just an easy way to show you the product and give my review. I only review those products that I just really, really, really LOVE! Go to your local kitchen store, or you can find alot of great things at Bed, Bath, Beyond (where we found our Cuisinart Griddler) or at Target or Walmart, where we got our Magic Bullet.
My Meal Plan
Push Phase Chalean Extreme
I really wanted to import a cool Excel spreadsheet but it was taking me too much time to figure it all out! Maybe later.
So here is my menu very simply. Sunday is always a kind of busy day, so it's when I relax a little and play each meal by ear.
Any meals with page numbers are referring to the page in the Chalean Extreme Food Guide.
Breakfasts for Mon-Sat
Veggie Scramble p.24 (love this one) *Burn
PB Smoothie p.29 *Burn
Cottage Cheese Parfait p.30 *Burn
PB Smoothie p.24 *Burn
Home-style Fruit-Topped Waffles p. 38 *Lean
Strawberry whey yogurt smoothie p.27 *Burn
Sunday: Almond Butter on Toast p. 34 *Push
***Update. I ended up being rushed one day so that's why you see the PB Smoothie twice this week. Don't cut out the PB or cut down on it. You need that to satisfy so you don't binge later in the morning.
This is a sample from my Burn Phase for Lunch.
Monday through Sunday
Homemade chicken vegetable soup
Cajun Fish Taco p. 49 *Burn (Because of my braces, I make this more like a salad with fish on the side)
Greek Chicken Pita p. 51 *Burn (again, like a salad)
Chef Salad p. 51 *Burn
Southwest Shrimp p. 42 *Burn (one of my favorites)
Chipotle's Chicken Burrito Bol (no cheese, 1 T. guacamole, 1/2 rice) ...Dave and I split this. It would fall in the Push to Lean phase really..
Grilled Salmon and salad
Some notes about planning your meals with Chalean Extreme
So here is my menu very simply. Sunday is always a kind of busy day, so it's when I relax a little and play each meal by ear.
Any meals with page numbers are referring to the page in the Chalean Extreme Food Guide.
Breakfasts for Mon-Sat
Veggie Scramble p.24 (love this one) *Burn
PB Smoothie p.29 *Burn
Cottage Cheese Parfait p.30 *Burn
PB Smoothie p.24 *Burn
Home-style Fruit-Topped Waffles p. 38 *Lean
Strawberry whey yogurt smoothie p.27 *Burn
Sunday: Almond Butter on Toast p. 34 *Push
***Update. I ended up being rushed one day so that's why you see the PB Smoothie twice this week. Don't cut out the PB or cut down on it. You need that to satisfy so you don't binge later in the morning.
This is a sample from my Burn Phase for Lunch.
Monday through Sunday
Homemade chicken vegetable soup
Cajun Fish Taco p. 49 *Burn (Because of my braces, I make this more like a salad with fish on the side)
Greek Chicken Pita p. 51 *Burn (again, like a salad)
Chef Salad p. 51 *Burn
Southwest Shrimp p. 42 *Burn (one of my favorites)
Chipotle's Chicken Burrito Bol (no cheese, 1 T. guacamole, 1/2 rice) ...Dave and I split this. It would fall in the Push to Lean phase really..
Grilled Salmon and salad
Some notes about planning your meals with Chalean Extreme
Breakfast Recipes
Some of our favorites from ChaLEAN Extreme
High-Fiber Breakfast Muffin *** Lean Phase Recipe
1 1/2 C. wheat bran fiber ( I used spelt bran for variety)
1 cup low-fat buttermilk (buttermilk is lowfat..not BUTTERmilk as the name implies!)
1/3 C canola oil
1 egg
1/4-1/3 C packed brown sugar (The recipe calls for 2/3 C, unpacked..but it's more accurate to use a lesser amount and pack it. These are very sweet muffins, so I'm cutting back to 1/4 or less next time)
1/2 tsp. vanilla extract
1 C. whole wheat flour (recipe calls for all-purpose)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 C chopped walnuts
12 paper muffin liners.
Check your guidebook for how to prepare the muffins. KEY to quick breads is do not overmix! If you do they will be dryer and less tender.
Bake at 375 for 15-20.
Serve 1 muffin with 1/2 C cottage cheese or 1 egg for breakfast... Or 2 egg whites.
My boys loved these muffins so I make them regularly now. If are alone, I would suggest letting them cool and put them in the freezer. You can get one out as you need it!
Cottage Cheese Parfait
*Burn phase
3/4 C of 1% Cottage Cheese
1/2 C frozen (thawed) or fresh strawberries
2 T. chopped walnuts
**For Push and Lean phases add 1 T. walnuts and 1/2 cup berries.
This is one of those really satisfying, quick & easy breakfasts. If you buy frozen strawberries, make sure they are not sweetened.
I have braces now and this was something I could eat easily if I pureed the strawberries in the Magic Bullet and chopped the walnuts really finely. If you want a little bit of sweetness, try agave nectar. You can find agave nectar at the healthfood store and it is similar in thickness to maple syrup, but is not suppose to have the same effect on your blood sugar. It's considered a low-glycemic sweetener and it's not artificial. It's nectar. We love it!
1 1/2 C. wheat bran fiber ( I used spelt bran for variety)
1 cup low-fat buttermilk (buttermilk is lowfat..not BUTTERmilk as the name implies!)
1/3 C canola oil
1 egg
1/4-1/3 C packed brown sugar (The recipe calls for 2/3 C, unpacked..but it's more accurate to use a lesser amount and pack it. These are very sweet muffins, so I'm cutting back to 1/4 or less next time)
1/2 tsp. vanilla extract
1 C. whole wheat flour (recipe calls for all-purpose)
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 C chopped walnuts
12 paper muffin liners.
Check your guidebook for how to prepare the muffins. KEY to quick breads is do not overmix! If you do they will be dryer and less tender.
Bake at 375 for 15-20.
Serve 1 muffin with 1/2 C cottage cheese or 1 egg for breakfast... Or 2 egg whites.
My boys loved these muffins so I make them regularly now. If are alone, I would suggest letting them cool and put them in the freezer. You can get one out as you need it!
Cottage Cheese Parfait
*Burn phase
3/4 C of 1% Cottage Cheese
1/2 C frozen (thawed) or fresh strawberries
2 T. chopped walnuts
**For Push and Lean phases add 1 T. walnuts and 1/2 cup berries.
This is one of those really satisfying, quick & easy breakfasts. If you buy frozen strawberries, make sure they are not sweetened.
I have braces now and this was something I could eat easily if I pureed the strawberries in the Magic Bullet and chopped the walnuts really finely. If you want a little bit of sweetness, try agave nectar. You can find agave nectar at the healthfood store and it is similar in thickness to maple syrup, but is not suppose to have the same effect on your blood sugar. It's considered a low-glycemic sweetener and it's not artificial. It's nectar. We love it!
Boys getting into Chalean Extreme
Get your family involved
Quite often, my workouts are early in the morning before the family gets up, but when I do exercise in the middle of the day, the boys love to join me. Here 2 of my boys, ages 8 and 11, did the entire Chalean Burn Circuit 1 with me in our living room. We had to make room for all 3 of us, but we had a blast.They always have to exercise before doing computer or nintendo. And since we are in Nebraska, in the winter, running around outside is not always an option. We have both Shaun T Hip Hop for Kids workouts that they love to do. They also love to do just Power 90, since they got to meet and play with Tony Horton this past summer! All 3 boys have Tony's signed picture framed and on their bedroom walls. I can't think of a better hero for them to want to be like.
"Hot berry mix over nonfat plain yogurt with 1 T. walnuts and agave nectar to sweeten. Mmmmm.."
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- Judy Z. Judy Z. Feb 28, 2009 @ 7:36 am
- Hi Anne! As usual, you are contributing LOTS of great advice! Thanks!
Great Stuff on Amazon
Buy these anywhere, but I really recommend these kitchen tools to help you make healthy foods, quickly and easily and with little mess! You don't have to love to cook in order to make healthy meals at home.
by Anne_Dovel
I started ChaLEAN Extreme in December 2008. I have had great results with the program and have really enjoyed planning out our meals and using the gu... (more)
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