Vanilla EggNog Shakeology Recipe

Check out this healthier, low cal, Shakeology recipe that will have you licking your lips! Yum!

½ cup nonfat milk, or almond milk
½ cup water
1 tsp. rum extract
1 scoop Vanilla Shakeology
¼ tsp. ground nutmeg
1 cup ice

Place milk, water, extract, Shakeology, nutmeg, and ice in blender; cover. Blend until smooth.

Contact me for info on my upcoming health and fitness online accountability groups, or for more info click the toolbar above ^ When you order from me, you'll gain free access into my groups! Meal plan and my one on one daily support is included. 

Direct Links To Order Insanity Max 30 (Canadian Links too)

It's here! It's finally here! Okay where are all my Shaun T fans? Insanity love haters? I know you guys are so excited about this new workout. Links to order are provided below. If you have any questions, please contact me. If you do not have a Beachbody Coach and would like free Coaching support from me, please contact me. 




Ready for the latest high intensity (think HIIT training),cardio fest from celebrity trainer, Shaun T? INSANITY MAX:30 is coming this December 2014 and it will be the hardest 30 minutes of your day. You’ll be challenged to push harder than ever before, and you’ll see the best results of your life. Over 150 new moves and sequences feature killer cardio and tabata strength workouts. There’s no equipment needed and a modifier in every workout so anyone can push to their MAX.

How It Works:

It’s time to max out your workouts! What does that mean? To “MAX OUT” means to stop or fail for the first time in the workout. In INSANITY MAX:30, it's not about getting through all 30 minutes, it's about going as hard as you can for as long as you can, until you MAX OUT. When you start INSANITY MAX:30, you might only get through the first 5 minutes before you MAX OUT. Just record your MAX OUT time, catch your breath, and continue for as long as you can. Track your MAX OUT times over the course of the program. As long as you MAX OUT, you'll get MAX RESULTS in 60 days guaranteed!


INSANITY MAX 30 Challenge Pack $225 CAN

INSANITY MAX Base Workout Program $131.85 CAN

INSANITY MAX 30 Deluxe Workout Program $262.85 CAN


Healthy Low Calorie Clean Pumpkin Oatmeal Cookie Recipe

Whip up a batch of these clean pumpkin oatmeal raisin cookies that are delicious and low in calories. Only 103 calories per 2 cookies. They are so good when you are in the mood for an oatmeal cookie!

Healthy Pumpkin Oatmeal Cookies

Yields approx 18 cookies. 


Nonstick cooking spray for the cookie sheet
1 cup old fashioned oats
1 1/2 tsp pumpkin pie spice (or make your own)
1/4 tsp salt
1 1/4 cup pureed pumpkin (canned is fine)
1/4 cup maple syrup 
1/4 cup raisins
1/4 cup chopped pecans

Preheat oven to 350*
Spray cookie sheet with cooking spray.
Combine oats, spice, salt and stir. Add pumpkin, maple syrup, raisins and pecans and mix well. Drop by rounded tablespoons onto cookie sheet. Flatten cookies with the back of your mixing spoon. Bake approximately 15 minutes or until firm. *They will be somewhat soft. 

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Healthy Pumpkin Pie Spice Popcorn Recipe

Healthy pumpkin pie popcorn

1/4 cup air popped popcorn
1 tsp coconut oil
To tast Pumpkin pie spice
1 tsp coconut sugar, or other sweetner 
Pinch salt 

Pop popcorn. Drizzle with oil. Sprinkle with sugar, seasoning and salt. Enjoy. 

3 cups is 1 serving. 

Recipe adapted from Autumn Calabrese YouTube Channel. 

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Please comment and share if you like this recipe. 

How to Get Back on Track After a Food Binge

Okay, so you ate too much turkey, stuffing, gravy, pie, and who knows what else. No judgement from me...I did too! So, how do you get back on track quickly after a food binge? The key is to eating really clean the next day. Here is what I normally do to keep the scale from going up and help make the bloat go away.

Drink lots of water. Avoid Dairy. Eat lean meats, veggies and skip carbs like bread and sugary foods. Think of it like a clean food detox for a few days post binge.

Sample Meal Plan

Breakfast: Shakeology  mixed with 1 cup water, 1 capful of coconut extract (optional, but I like it like this) - this is a once a day meal replacement that I drink daily. Never skip it because its amazing. Also drink 20 oz water. Add lemon for extra detox.
Snack: Green tea with stevia, 20 oz water. You can also drink Dandelion tea with lemon to help detox.
Lunch: Salad greens or spinach with 3 oz grilled chicken breast, tsp olive oil and drizzle balsamic vinegar (unlimited), half small apple, NO CHEESE.
Snack: Green tea with stevia, 20 oz water. And more dandelion tea with lemon (optional)
D: 3-4 oz chicken or fish broiled with seasonings, steamed broccoli and 1/2 cup brown rice, or another small salad.
S: More water and dandelion tea.

**Make sure to do a 30 minute or longer cardio workout. Interval or HIIT style workouts are great, but if walking or running is the only thing available, just get active.

Do this for 1 - 3 days.

Happy Thanksgiving From Jennifer Wood Fitness

Happy thanksgiving to all my social media friends! I hope you all have a wonderful day and enjoy the special time with your loved ones. Count your blessings and give thanks. We truly are a blessed society. I hope this thanksgiving poem makes you giggle. Enjoy your feast today, but make sure to get active afterwards. Go for a walk with the family. It's fun. I promise! Tomorrow, make sure to bring healthy snacks with you if you're doing any Black Friday shopping. I'll be shopping at home in my pj's. And if your holiday treats have your pants a little too tight, just hit me up. I'm always here to help with your health and fitness needs. 


Jennifer Wood

How to Order Discounted Beachbody Workouts: Black Friday/Tuesday Specials are Available Now

To see all the available Beachbody Black Friday/ Holiday Sales, click here.  

Canadian residents check out the sales here. 

Quantities are limited, so order quickly. Several workouts including P90X3, P90X2, P90X, Insanity Asylum, TurboFire, Combat, Les Mills Pump with the weights, Jump Mat and more!

Top 11 Holiday Survival Tips: How to Avoid Holiday Weight Gain

This year plan for success and avoid the Holiday battle of the bulge. Most of us have lots of parties and fun events to attend during the Christmas season;  most of which revolve around fattening foods and sweet treats. If you add in seasonal stress, lack of sleep, not working out, you have a recipe for weight gain. So, this year, let’s plan ahead for success and avoid those diet pitfalls but still enjoy ourselves.  Check out these 11 Tips that will help you stay on track and still feel in control of your waist line. 

Tip #1 Be mindful about what you are eating.
Just because the egg nog looks so good and its free, doesn’t mean you have to have it. Ask yourself if it’s worth all those calories in that small glass. This applies for lots of other things. Sometimes we mindlessly eat and drink without even thinking about the consequences. The main thing is to rate your foods on a scale of 1-10 and only pick a few of those 10’s and leave the other foods that rank low for you. Load up on healthier options like salad (watch the dressing), veggies, fruits, and keep alcohol to a minimum.

Tip #2 At the Office Holiday Party... Don’t hang out by the food. Keep moving. Get a plate with some healthy options and a few of those 9’s and 10’s I mentioned above and get away from the buffet or potluck table. Standing there devouring all the treats and snacks will only have you crying when you get on the scale the next day. Again be mindful! 

Tip #3 Be Picky. It is okay not to sample every dish at your families gathering or at your work party. Choose the items you really want and just get a small amount. You can always go back for more if you really want it. Its okay not to try Aunt Martha's mashed potatoes if you don't want to eat them. This is your body and you have to do what is best for you.This way you can taste the foods and if you don’t like it, don’t eat it. This means its okay to pick and choose what you want to put in your mouth. Kinda like what calories are worth it and which ones aren’t. For example, for me, I am not a big potato salad or macaroni salad fan. Sure they are good, but its not on the top of my list, so I would skip that and opt for something I really loved like dessert. 

Tip #4 Sip Smartly. Calories in alcohol add up fast. In order to keep your calories in check, choose wisely and pace yourself. Maybe alternate with water in between drinks, or make your own flavored water with lemon, lime and orange.

Need some lighter drink options?
A single shot of vodka, gin, or rum mixed with club or diet soda and a squeeze of lime. It will set you back only about 100 calories,
Champagne or pink Prosecco. Around 80-100 calories
Light beer or wine. Most have fewer than 150 calories per serving.

Tip #5 Eating while out Shopping

The stress of holiday shopping tends to frazzle us, exaust us and we typically have decreased will power and choose the unhealthy fast options from the food court. Plan ahead when you are headed out for shopping. Pack healthy snacks and have a plan for where you will eat lunch or dinner in advance. Sure, sometimes you will change your mind, but having a preplanned idea of what you are going to eat, will help you to make better decisions and not just go off impulses.  Keeping portion-controlled goodies in your purse will make other snacks easier to resist. Stick 30 pistachios or 24 almonds in a ziplock bag with a few tbsp of raisins or craisins, or keep Lara bars as a back up in your bag. The carb/protein combo in these foods will keep you full and help you make a better choice when its time for lunch or dinner.

Tip #6 Avoid Holiday themed coffee drinks and sweets. They tend to be much higher in calories than the regular ones, so stick to the basics.  

Tip #7 As You Bake Holiday Treats at Home ..when you are tasting batter or licking the spoon those calories all add up. They can quickly add up to a LOT! Keep the sink full of soap and place the dirty beaters and spoons in the water before you can even get a chance to lick them. It will keep you from nibbling and taking in unnecceary calories. Don’t eat raw cookie dough. Remember Salmonella?

Tip #8 At Your Family's Holiday Dinner...
Bring your own healthy dish. Bring something you know you can enjoy without the guilt and the hostess will be thankful you brought a healthy option too. I think we all secretly do want some healthier options, but many times we just don’t even know what to bring.

Tip #9 Choose your plate size on purpose.
Use your dinner plate for salads and starters and then switch to your smaller salad plate for your main course. Studies show we eat less when we use a smaller plate.

Tip # 10 Practice Portion Control. Focus on reasonable portions.  "Your total amount of carbs—potatoes, cranberry sauce, stuffing—should be the size of your fist," says Koff. "Shaq, for example, can eat a lot more mashed potatoes than you or I can or should." The same goes for lean proteins, which should be the size and thickness of your palm (no fingers).

Tip # 11 Stay hydrated. The winter chill can make you mistaken hunger for dehydration. Don’t overeat just because you were outside and feel famished. Drink lots of water and make sure to fuel your body properly.  Warm up with some hot green tea or hot cocoa before you head for the kitchen. Once we warm up, we are less likely to overeat. Also, we tend to get so busy we forget to drink water. Make sure to drink half your body weight in ounces. Drinking water is huge when it comes to weight loss. Download a free water app like "waterin" to help you keep track. 

And my BEST TIP: Drink Shakeology once a day to help with those cravings and give you your daily dose of superfoods, protein, antioxidants, digestive enzymes, pre and probiotics and more. It really will help you . 

How to Enjoy Thanksgiving Without Blowing your Fitness and Weight loss goals.

How to Enjoy Thanksgiving Without Blowing your Fitness and Weight loss goals. 

 How many of you completely fall off the fitness wagon around the Holidays. I know that used to be me and then I would get back into it in January. Now, I just indulge occasionally during the Holiday season, but make sure to eat clean (avoid processed foods) most of the time. Making sure to eat breakfast and not skip meals, so you keep your metabolism higher and burn more calories. Workouts are a must. Even if its just a brisk walk 4-5 times a week. The best thing to do is a combination of cardio and strength training. Especially if you are over 30, since we lose muscle mass after the age of 30. The more muscle you build, the more calories you burn. Which = you can eat more food! YAY!

Our calories tend to go up during the Holiday months of November and December, so you will need to burn extra calories if you want to keep that weight from creeping in. You can indulge in wine and pie and still get results. Try the following tips and video to help stay on track for Thanksgiving and Christmas and check out my upcoming Support group for added accountability.

Check out Autumn Calabrese's Video on Surviving Thanksgiving. You can even use your 21 day fix containers to help you portion control your meal.

Contact me for current groups :)


Need a place to plug into for daily support and accountability during the Holidays? Apply here for access to my Elite private Facebook Accountability Group. 

How to order Insanity Max 30 Workout at a Discount in December 2014

INSANITY MAX:30 Available Now




New Beachbody workout by Shaun T coming Tuesday, December 2,  2014. 

Ready for the latest high intensity (think HIIT training),cardio fest from celebrity trainer, Shaun T? INSANITY MAX:30 is coming this December 2014 and it will be the hardest 30 minutes of your day. You’ll be challenged to push harder than ever before, and you’ll see the best results of your life. Over 150 new moves and sequences feature killer cardio and tabata strength workouts. There’s no equipment needed and a modifier in every workout so anyone can push to their MAX.

How It Works:

It’s time to max out your workouts! What does that mean? To “MAX OUT” means to stop or fail for the first time in the workout. In INSANITY MAX:30, it's not about getting through all 30 minutes, it's about going as hard as you can for as long as you can, until you MAX OUT. When you start INSANITY MAX:30, you might only get through the first 5 minutes before you MAX OUT. Just record your MAX OUT time, catch your breath, and continue for as long as you can. Track your MAX OUT times over the course of the program. As long as you MAX OUT, you'll get MAX RESULTS in 60 days guaranteed!


Eat Drink and Still Shrink: December Fitness and Nutrition Support Group

Need extra support and accountability during the Christmas season? Are you ready to work on your health and fitness, lose weight, tone up, and feel better overall. Join me for a fun support group that kicks off on December 8th and runs until the end of the year. You'll get a full workout program, 30 days of Shakeology, a easy to follow meal plan every 30 days, weekly videos to help you get through the Christmas season without gaining weight and daily motivation/tips/recipes in the group. The accountability is the key for most people. This is a small group of women just like you, who need support and accountability to reach their health and fitness goals. I like my groups to be small, so I can focus on you. I have 6 spots available for this group. They are going to fill up fast because Insanity Max:30 will be released on December 2nd.

Contact me to set up a free phone consult, or email me at


Beachbody Black Friday 2015 Sale is Here! Order Here.

Beachbody 2015 Black Friday Sale's are available now: LINKS POSTED AS SOON AS THEY GO LIVE

Every year Beachbody puts out some killer deals on a few workouts, supplements, apparel and more. This year, there are a lot of discounted items.

The workouts below are discounted. They will sell out fast, so order quickly. Click on each item to see what's included and learn more. If you scroll down to the picture, you will see all the items, prices and savings. 

For all the Holiday specials click here. 

·                     LESMILLS COMBAT +FREE COMBAT Gloves
·                     InsanityAsylum Volume 1
·                     P90X3 Plus Free P90X Plus 
·                     P90X2®+ FREEP90X Plus 49.95
·                     P90X®+ FREE P90XPlus 49.95
·                     TurboFire®DeluxeDVDs + Journal 39.95
·                     Stability Ball/Medicine Ball Combo 29.95
·                     Free Shipping onWomen's Beachbody Apparel 
·                     Step with 4 Risers 29.95

·                     Beachbody®JumpMat 29.95

Link to all Canada Beachbody Black Friday Holiday Specials (Additional $5 shipping charge will be added to all Canadian Orders)

Looking for a special deal on Shakeology and a fitness program? Check out these deals on the new dance workout, Cize, and the 21 Day Fix or 21 Day Fix Extreme during the month of November. 

*Clients get free coaching, meal plan and daily support when ordering through my website.

During November, Cize and the 21 Day Fix are discounted. 

You can get Cize with 30 days of Shakeology for only $140. 

The 21 Day Fix has also been reduced and is only $140 with Shakeology-- plus $2 shipping. 

Plus, when you order from me, you'll be eligible to join my Holiday Accountability group kicking off on December 7th. Questions about which workout is the best fit for your needs?? Send me a message ( and I will help you decide. 

Need Support? Apply here for our Hot for the Holidays Online Accountability Group.

Follow me on Facebook @ 

Want an even bigger discount?? Sign up here for 25 % off your order? *If you enroll with a challenge pack through this link, it will waive the $39 sign up fee.

Military and veterans can sign up for Beachbody Coaching for free and have their monthly fees waived. Contact me for details.

You need a Teambeachbody free account to order. Sign up here for a free account with me. 

My Favorite MakeUp Products I'm Using Right Now

A few of my favorite Make-up/Skin Care products

These are some of my current favorites. I love makeup and I almost never leave the house without some form of makeup on. Call me crazy, but I just feel better when I have my face on and I think we should look nice when we leave the house. I have even been trying to put makeup on and get dressed when I am around the house, so I can feel better when I look in the mirror. Just keepin it real!

If you click on the photo, it will take you to the product. Most of these can also be picked up at your closest Ulta.

Bobbi Brown Hydrating Gel Cream

Smashbox Photo Finish Pore Minimizing Primer

Tart Amazonian Clay 12 hour full coverage foundation

Revlon PhotoReady Makeup - pick up at CVS, Walgreens, etc


Maybelline BabyLips


It Cosmetics Waterproof eyeliner in Silk Taupe

Benefit They're Real Mascara - ALL TIME FAVORITE. Sweat proof unless its like 110 degrees outside. Lol!

Need a brush set? This would be a good one for the price.

PiYo Discounted with Shakeology in May 2015

This just in! PiYo bundled with Shakeology is discounted at the lower price of $140. That's just $10 more than the cost of Shakeology.

To order, click here: =====>>>

Order qualifies you for access to my 30 Day Elite Private Support group for daily help with nutrition (including a meal plan), daily support and accountability in a small group (20 people or less) setting. Don't get placed in one of these really large groups where you get lost. Join me and let's do this together. Want to talk before ordering, email me (  and we can set up a short phone consultation at no charge. I look forward to working with you.

Now available in Canada!

How to order a Beachbody Workout and Shakeology at a Discount (aka Challenge Pack).

How to order a Beachbody workout and Shakeology at a discounted price.

To get a discount on Shakeology and a Beachbody workout, also known as a Challenge Pack -- you can order this bundle at a significant savings. This challenge pack bundle includes your workout and 24 or 30 servings of Shakeology. Cost depends on which workout you select and the current specials, so contact me for updated special promotions.

Options for a challenge pack include these workouts: Cize, Max 30, 21 Day Fix, Hammer and Chisel, TurboFire, P90, P90X, Insanity, 10 Minute Trainer, BodyBeast, PiYo, Tai Chang, Chalene Extreme, Hip Hop Abs, Brazil Butt Lift, Slim In 6. This special deal can only be ordered through an Independent Beachbody Coach. 

You get a significant savings when you order in a bundle like this. It includes everything you get through PLUS you also get a free bonus workout DVD with most packages. You will also receive $2 shipping in the United states and $5 shipping in Canada.

*My job as a Coach is to help you find the right workout program for you, so please contact me if you have any questions, or need guidance.

Click here to see the available Challenge Pack Bundle options. 

Make sure to add me as a friend on Facebook for motivational, inspirational, fitness tips, recipes and more.

Twisted Elf On A Shelf Idea: Hostage Situation with Green Soldiers

This is such a cute Naughty Elf on a Shelf idea using blue tape and little green soldiers (GI Joes?). He looks like he has been captured and has been taken hostage. These little plastic soldiers are very special to me because my parents used to hide these little green soldiers all over the house and when you would find one it was kind of like an "I love you" gesture. I think I may have to get an elf and he will stay in this pose all Christmas season. Lol! Don't judge me.

Meal Prep Saturday with Recipe Links

Meal Prep Saturday

My sweet husband brought me home these roses from the store this morning. So, I was able to enjoy them as I did some meal prepping today. He is such a sweetheart. Don't you just love fresh flowers. I often wonder why I don't buy them more often. 

Here's a list of a few things I meal prepped this weekend with the links for the recipes. Make sure to plan your meals and snacks so you will be prepared as  you head out the door for work in the morning. Having your meals partially prepped will give you more time to squeeze in your workout and help you stay on track toward your fitness and weight loss goals. Also, leaving you more time to enjoy with your family.

Simple Meal Prep Grilled Chicken 

Baked Banana Choco Chip Oatmeal Cups - really good for quick breakfasts when you are running out the door. They do freeze well. Thaw and enjoy!

Baked cauliflower - rinse and cut cauliflower. Drizzle with about 1 -2 tbsp olive oil. Sprinkle with salt and chipotle seasoning (optional). Bake at 425* for about 30 minutes or until roasted and tender.

Brown Rice - cook according to package instructions. Make extra and freeze into 4-5 serving sizes and 1 serving sizes. Take out of freezer; cut away bag, microwave until thawed and enjoy!  

Hummus served with mini sweet bell peppers and celery. 

How to: Simple Meal Prep Grilled Chicken

Simple Grilled Chicken

Thaw 1 - 4 packages boneless skinless chicken breast, sprinkle with garlic powder and a seasoning blend like jerk chicken, mrs dash original or really any mixed seasoning. Drizzle with about 1 tbsp olive oil and rub in seasoning. Place on indoor or outdoor grill until cooked in the middle (approx 165 inside - sometimes I undercook a little so that when I reheat it will not be dry). Remove; allow to cool. Cut into bite size pieces and place 3-4 oz in a zip lock bag or a storage container. Freeze. When ready to eat, microwave until warm.

These are great for salads, stuffing a pita sandwich, or just pairing with a steamed vegetable (steamfresh frozen are great!) and 1/2 cup of brown rice.

Watch this short video on how I meal prep my chicken. It's not the best video, but I hope it helps.

Cross Training to Get Better Results and Faster Weight Loss

Cross training can help build muscle faster and help you lose weight quicker due to the fact that muscle burns more calories per pound than fat does. Cardio is great, but you will see even better results when you combine a weight training routine such as P90X, P90X3, Body Beast, Chalean Extreme, Body Pump, or any weight training routine. I recommend changing up your at home workout program every 2-3 months to see maximum results and confuse the muscles, or you could do a hybrid workout combining 1-3 different workouts. Of coarse, you can create your own weight training routines, but many people have a difficult time keeping up with what muscles on what days, etc. I love being able to watch a video and be told exactly how, what and how many to do to get results. If you can afford a trainer and have time to drive to and from the gym, then I am all for getting a personal trainer, but most of us do not have the time or money to do that.

30 Day Survive the Season Fitness and Nutrition Group: November 17th

30 Day Survive the Season Fitness and Nutrition Group!

Join the next 30 day health and fitness support group on November 17th. 

This group is for those who want to maintain and, or, lose during the holiday season instead of gaining that dreaded 10 pounds of flab and feeling gross. Having the support and accountability of other like minded women to help motivate and encourage you is the key to success. You will learn how to indulge at parties and events without the dreaded weight gain. Moderation is the key and staying active will help you feel super sexy in those skinny jeans, boots and not to mention that little black dress for all the holiday parties. Join me as we dig in together and support one another. I will be here for you every step of the way. I will provide you with an easy to follow meal plan, get you set up with the right workout program for you (30 min or less), and plug you into an amazing fun private support group on Facebook.

Fill out this application and let's see if this group is a good fit for you.

** US, Canada and UK** 


Slow Cooker Jerk Pork with Mango Salsa

Slow Cooker Jerk Pork with Mango Salsa 

Serve with 1/2 cup brown rice, mango salsa and a steamed vegetable, or make pork tacos with corn or flour tortillas, or make a taco salad with greens, pork meat, salsa and hot sauce for your salad dressing.

3 lb Pork Shoulder blade roast, lean, fat removed (or a pork roast)
6 cloves garlic, smashed
1 Tbsp jerk seasoning
1/2 tsp sea salt
1 lime, squeezed
1/2 cup orange juice (reduced sugar - no artificial sweeteners)

For the salsa
1 ripe mango, diced
2 roma tomatoes, diced
handfull of fresh cilantro, chopped
1 garlic clove, chopped
1 jalapeno, chopped-  optional
1/2 lime squeezed
pinch salt
1/4 yellow or red onion, chopped


Cut small slits into pork and smush cloves into roast. Combine all the dry seasoning ingredients and rub onto pork roast. Add in orange juice and lime juice. Cover and refrigerate for a few hours or overnight. Place in slow cooker and cook on low for approx 8 hours or until it shreds with a fork.

Adapted from Skinny Taste 

TurboFire Free 5 Day Inferno Meal Plan

Check out this free 5 day meal plan to jump start your weight loss efforts and get you extra lean!  This 5 day plan comes with the TurboFire workout program. This diet plan is meant to be followed for no more than 5 days. This is going to get you focused and on point with your diet and shed some immediate pounds!
Beverage Rules:
·         Stay hydrated, no less than 64 oz. of water a day, I recommend around 100.
·         You are allowed one cup of coffee per day max and one cup of tea keep sugar to a minimum and use only nonfat dairy/creamer.
·         You have to drink one Shakeology shake per day. I recommend you add 12-16 oz. of water to each packet, you may break these up into multiple shakes per day as long as they are not skipped.
·         Absolutely NO alcohol, juice, soda or sports drinks! No, not even one.
 Food Rules:
·         There are no cheat days on this diet plan, so no cheating. It is time to get serious.
·         Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.
·         Do your best to follow this, if you don’t have strawberries but you have raspberries, go ahead, no one is going to call the berry police, but if you are in doubt…you shouldn’t eat it.
·         If you are hungry some great fillers are fiber and wheat grass and of course trusty old water!
 Day 1
Turkey Bacon Breakfast Sandwich
1 slice low fat turkey bacon
2 slices whole wheat toast
1 egg, scrambled or poached
1/2 tomato sliced

Snack 1
1/2 medium banana
7 walnut halves

Tuna Salad
3 cups of mixed greens
4 oz. water-packed tuna (drained)
5 cherry tomatoes
1 stalk chopped celery
3 scallions diced
2 Tbsp. fat-free ranch dressing
1 cup of green tea
Snack 2
One serving Shakeology
8-16 oz. water
1/2 tbsp. almond butter
Mix in blender with ice

Honey Dijon Chicken w/ Steamed Garlic-Parmesan Broccoli
Four 6 oz. chicken breast halves
1/3 cup Dijon mustard
3 Tbsp. honey
1 Tbsp. parsley flakes, salt to taste
4 cups broccoli
4 Tbsp. Parmesan cheese, garlic salt to taste
Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Coat a 6oz chicken breast half in the mixture. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 4 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 2 tsp. garlic salt and 4 Tbsp. Parmesan cheese. Makes 4 servings.

Day 1 Nutrient Count:
Calories: 1,183
Total Fat: 41 g
Protein: 107 g
Carbs: 101 g
Fiber: 16.5 g
Day 2
Melon and Yogurt
6 oz. low-fat strawberry yogurt
3/4 cup cubed cantaloupe
1 tsp. honey

Snack 1
8-16 oz. water
2 tsp. peanut butter
Mix in blender

Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. nonfat Italian dressing

Snack 2
1 Tbsp. peanut butter, spread across 2 celery sticks
Top with 15 raisins.

Grilled Teriyaki Salmon with Ginger Rice and Bok Choy
Two 4 oz. pieces of wild salmon, without skin
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings
1 garlic clove
1 medium head of bok choy
1/2 tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger

Directions: Marinate the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 minutes on each side. Place pineapple slices on the grill for 2 minutes and sear. Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until rice is tender. Meanwhile, spritz nonstick cooking spray and 1/2 tsp. sesame oil into frying pan. Sauté 1 garlic clove and the bok choy until soft, yet still crisp.

Day 2 Nutrient Count
Calories: 1,193
Total Fat: 33 g
Protein: 79 g
Carbs: 155 g
Fiber: 15 g

Day 3
Pineapple and Cottage Cheese
8-16 oz. low-fat cottage cheese
2 pineapple rings, canned in juice, drained or fresh
Snack 1
1 zucchini, cut lengthwise
1 large carrot, cut into spears
2 Tbsp. nonfat ranch dressing
Loaded Baked Potato
1 medium baked potato
1 Tbsp. low-fat sour cream
1 scallion diced
1 slice of turkey bacon, cooked and crumbled
1 slice of low-fat cheese
Snack 2
1/2 cup of strawberries
1 cup nonfat milk (almond or soy is acceptable)
Add water to taste

Chicken Tacos with Beans and Quinoa
Two 6-oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. low-fat sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked, 2 1/2 cups of quinoa cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 servings.

Day 3 Nutrient Count
Calories: 1,211
Total Fat: 17.5 g
Protein: 101 g
Carbs: 164 g
Fiber: 25.5 g
 Day 4
Pb & Banana Shakeology
1/2 medium banana
2 tsp. peanut butter
1 scoop of Chocolate Shakeology
8-16 oz. water, ice as needed

Snack 1
1 medium apple
1 Tbsp. almond butter

Egg salad Wrap
2 hard-boiled eggs, yolk removed from one
1/4 cup of low-fat cottage cheese
Whole wheat tortilla
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

Snack 2
10 raw almonds, 1 medium orange
Steak, Spinach and Baked Potato
Two 4 oz. grass fed beef steaks – Lean cuts like loin, flank, or skirt
1 Tbsp. soy sauce
1 Tbsp. black pepper
1 garlic clove, crushed for the marinade, red pepper flakes (optional)
12 oz. bag of fresh chopped spinach
1 garlic crushed clove
3 Tbsp. low-fat sour cream
2 Tbsp. Parmesan cheese
1 medium baked potato cut in half

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the spinach, cook in a saucepan with 1/2 cup of water, stirring often. After 3 minutes of simmering, add sour cream, garlic, and Parmesan. Cook for another 2 minutes. Serve steak and spinach with 1/2 of a baked potato.

Day 4 Nutrient Count
Calories: 1202
Total Fat: 43 g
Protein: 86 g
Carbs: 135 g
Fiber: 22 g
Day 5
Strawberry Waffle and Sausage
1 whole wheat waffle
1 tsp. strawberry preserves
2 turkey sausage link

Snack 1
1/2 medium banana
1/2 cup nonfat milk
1 scoop Shakeology
1/2 cup of water, ice as needed

Chicken and Hummus Pita
3 oz. broiled or grilled chicken, sliced thinly
1 Tbsp. hummus
1/2 cup of alfalfa sprouts
2 slices of tomato
3 slices of cucumber
1/2 6-inchwhole wheat pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk. For dressing, use 1 tsp. balsamic vinegar or bottled low-calorie dressing.

Snack 2
1 cucumber
1 red bell pepper cut into slices
1 oz. low-fat cheddar cheese
Rosemary Pork Chop with Peas and Wild Rice
Two 4oz. pieces lean, boneless pork loin chop,
2 Tbsp. rosemary
1/2 tsp. olive oil
1 cup peas
1/3 cup wild rice

Directions: Marinate pork chops in rosemary, olive oil, salt and pepper. Broil or grill the pork. Serve with cooked wild rice and steamed peas.

Day 5 Nutrient Count
Calories: 1,190
Total Fat 32 g
Protein: 102 g
Carbs: 132 g
Fiber: 19 g