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Friday, 21 July 2017

Shift Shop Meal Plan Week 1

Wahoo!!! I'm starting a Brand New Program on Monday morning and I'm ready to crush it! I'm committing to following the Shift Shop meal plan 100% and workouts each day for the 3 weeks. Yes it's summer time and Yes I know there will be temptations but I'm excited to commit to this program and share my results! Plus we go camping a few days after we finish the program so I think I'll be feeling bathing suit ready for our trip!

I will be following Plan A of the Shift Shop Meal plan so I've put together a plan for myself for the week and one for Gord as well since our plans differ by a few containers! Gord will be following Plan D and if you would like to check it out you can get a copy here:


Our Plans are super similar obviously because we will be eating the same meals but he just gets more food (lucky)!! Although he is feeling a bit concerned about eating it all!

I'm just excited for a few new recipes and to get back on track following a program fully! We always eat clean and workout but there is something about following a program from start to finish and really committing to it, seeing results and sharing that with others!  

I'd love it if you followed me over the summer as I "Snap" my way through this program and share over on Instagram and facebook too! You can follow me on Snap Chat just search the user name: crysp30 on Snap Chat to follow me! I share all kinds of fun family and life stuff there and I love it because it's just a little more chill and fun!!

OK here is my meal plan for the week! AND if you are following the shift shop make sure to join our Shift Shop Test Group!!!


Monday/Wednesday/Friday/Saturday Meals
Breakfast: 1 Red: 2 eggs 1 Green: ¾ cup sliced mushrooms, 2 green onions, chopped,  ½ medium tomato, chopped  ½ Blue: 2 Tbsp. shredded cheese
Snack: 1 Red: 1 scoop Shakeology 1 Purple: ½ banana
Lunch: 1 Red: 4 oz. grilled chicken breast 1 Green: ½ cup lettuce + ½ cup shredded carrot 1 Yellow: ½ cup black beans 1 Orange: 2 Tbsp. oil-based salad dressing ½ Blue: 1 ⁄8 avocado chopped
Snack: 1 Purple: 1 small apple 2 tsp.: 2 tsp. nut butter
Dinner: 1 Red: 4 oz. grilled salmon 1 Yellow: ½ cup mashed sweet potato 1 Green: 1 cup steamed broccoli

Tuesday/Thursday/Sunday Meals
Breakfast: 1 Red: ¾ cup Greek yogurt, reduced-fat (2%), plain 1 Purple: 1 cup mixed fruit,1/2 spoon: ½ Tsp Nut butter 1 Orange: 4 tsp chia seeds
Snack: 1 Green: Sliced Cucumber, 1 blue: Avocado, mashed (¼ medium), ¼ tsp curry powder, ¼ tsp garlic powder
Lunch:  Chickpea Curry with chicken 1 Red, 1 Green, 1 Yellow, ½ Spoon (Recipe below)
Snack: 1 Red: 1 scoop Shakeology 1 Purple: 1 cup blueberries
Dinner: Healthy Turkey Hash 1 Red: 4 oz. ground turkey  1 Yellow: ½ cup cubbed potato 1 Green: 1/2 cup chopped bell peppers ½ cup Onion



Recipes


Mushroom Tomato and Cheese Omelette 

(M/W/F/S Breakfast) 1 Green, 1 Red, ½ Blue

Ingredients
2 eggs
Ground black pepper (to taste; optional)
Nonstick cooking spray
¾ cup sliced mushrooms
2 green onions, chopped (reserve 1 for garnish)
½ medium tomato, chopped (reserve a small amount for garnish, if desired)
2 Tbsp. shredded cheddar cheese (½ oz.)

Directions
1. Combine egg whites and pepper, if desired, in a small bowl; whisk to blend. Set aside. 2. Heat small nonstick skillet, lightly coated with spray, over medium heat. 3. Add mushrooms, green onions, and tomato; cook, stirring frequently, for 4 to 5 minutes, or until tender. Remove from skillet. 4. Place eggs in same skillet; cook, over medium-low heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath. 5. When eggs are almost set, add mushroom mixture and cheese; cook for 1 to 2 minutes, or until cheese starts to melt. Gently fold in half. 6. Garnish with green onion and tomato, if desired.

Chickpea Curry with Chicken 

(makes 4 servings)  1 Green, 1 Red, 1 Yellow ½ Spoon
Ingredients
1 Tbsp. olive oil
1 lb. raw chicken breast tenders
1 medium onion, chopped
3 cloves garlic, crushed
1 tsp. ground cumin
½ tsp. mustard seed
1 tsp. ground turmeric
1 tsp. ground coriander
1 tsp. chili powder
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
1 (14.5-oz.) can low-sodium diced tomatoes
1 cup low-sodium organic chicken broth

Directions
1. Heat oil in large skillet (or wok) over medium-high heat. 2. Add chicken; cook for 4 to 5 minutes, turning once, until golden brown. Remove from pan. Set aside. 3. Add onion, garlic, cumin, and mustard seed to same skillet; cook, over medium heat, stirring frequently, for 3 to 5 minutes, or until the onion begins to soften. 4. Add turmeric, coriander, chili powder, chickpeas, tomatoes, chicken broth, and chicken. Bring to a boil, reduce heat to medium-low; gently boil for 10 to 15 minutes.

Healthier Turkey Hash

Yield: 2 servings

Ingredients:
8 oz. raw lean ground turkey
1 cup chopped onion
1 cup chopped sweet bell pepper
1 cup potato, peeled, cut into ½-inch cubes
1 tsp. dried oregano
1 tsp. garlic powder
Sea salt and ground black pepper (to taste; optional)

Preparation:
1. Heat medium skillet over medium-high heat.
2. Add turkey, onion, and bell pepper; cook, stirring frequently, for 4 to 5 minutes, or until turkey browns and onion is translucent.
3. Add potato, oregano, and garlic powder. Season with salt and pepper if desired; cook, stirring frequently, for 6 to 10 minutes, or until potato is tender.

Shopping List

Fruits and Vegetables
Apple, small 4 each
Avocado, medium 2 each
Banana, large 2 each
Blueberries 3 boxes (6-oz. each) or 16 oz.
Broccoli florets 1 (12-oz.) bag or 6 large stalks
Carrots, medium 2 each or 3 oz. shredded
Lettuce 1 head or 1 (5-oz.) bag
Onion, medium 5 each chopped
Orange, medium (or mixed fruit of your choice) 3 each or 3 cups
Potato, medium 10 oz.
Sweet potato, medium 4 each
Mushrooms 2 small containers
Tomato 2 medium
Green Onion, 1 bunch
3 cloves garlic
Cucumber 2 large or 6 small
Sweet Bell Peppers 3 large

Dairy
Cheese, shredded 2 oz.
Greek yogurt, reduced-fat (2%) plain 1 (32-oz.) container

Grains and Nuts
Chia seeds, ½ cup
Misc.
Black beans, canned 1 (15-oz.) can
Nut butter (almond, peanut, or your choice) 1 jar or 10 oz. (3-week supply)
Vinaigrette (or oil-based salad dressing) 1 bottle or 12 fl. oz. (3-week supply)
Shakeology flavor of your choice 1 bag (30-day supply)
1 cup low-sodium organic chicken broth
1 (14.5-oz.) can low-sodium diced tomatoes
1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed
Ground cumin
Mustard seed
Ground turmeric
Ground coriander
Chili powder
Olive Oil
dried oregano
garlic powder
Proteins
Chicken breast, boneless, skinless, 2 lb. 12 oz. raw
Eggs, large 8 each
Salmon, raw, wild-caught 1 lb. 5 oz.
3 X Turkey breast, ground 1 lb. 4 oz

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