The following info is for WEEK TWO of the FemChallenge (Jan. 21-27). I am providing it today for those who want to shop/prepare in advance!
We still have a couple more days left in the first week… Click here for the WEEK ONE meal plan/fitness info.
So…. One week down… How are you doing?
Click here to read more about the 21-day FemChallenge, and if you haven’t already, PLEASE JOIN THE FUN! (It’s not too late!) The FemChallenge is free and 100% online. No sign-up needed… Just hop on board. Leave comments, questions, concerns, and SUCCESS STORIES on my blog posts and/or my Facebook page — I love hearing from you!
Remember the two basic FemChallenge rules: 1) eat clean, and 2) move every day.
fitness:
“Like” my FemFusion Fitness Facebook page and check it DAILY for my suggested “workout of the day.” Read the daily Facebook posts carefully, because sometimes there are TWO suggested videos (even though just one will be pictured).
Note: I will always post the suggested workout the day before so you can plan where/when you want to do it.
Due to the changes Facebook has made — causing only a small fraction of my page’s fans to see my posts in their newsfeeds — you will probably have to navigate directly to my Facebook page. I suggest that you bookmark it (http://www.facebook.com/femfusionfitness) so you can quickly check it each day.
Keep in mind, not all suggested workouts will be appropriate for every fitness level. Please do not do anything that is painful. If your form or your technique breaks down, stop and rest until you can complete the exercise correctly without pain or discomfort. If you have a medical condition that makes exercise a possible contraindication, please check with your healthcare provider before doing any of the exercise suggestions.
If you live in the Kaiserslautern (Germany) area, be sure to attend FemFusion Fitness group exercise classes for your daily dose of fitness on Tuesdays and Fridays. Feel free to SKIP THE VIDEO(S) on those days!
Remember our anthem: “What doesn’t kill you makes you stronger!” (Thanks, Kelly Clarkson!)
food:
CLEAN EATING MEALS FOR WEEK TWO
Gluten free, dairy free, (mostly) grain free
B = breakfast, L = lunch, D = dinner (pretty clever, eh?)
Remember: Eliminate pop/soda/sugary drinks! Choose water instead.
Enjoy the following recipes… Another great meal plan for week three will be live next Friday.
Paleo Baja Fish Tacos
Monday, Jan. 21
B: Leftover Grab ‘n Go Breakfast Frittata Squares (see menu for Sunday, Jan 20th on the Week One meal plan), small serving of low GI fruit such as berries or a small green apple, small handful of walnuts
L: Mulligatawny Detox Soup from the Gluten Free Goddess (note: MAKE AHEAD, i.e. on Sunday the 20th), simple spinach salad with my Smoky Orange Vinaigrette or Better Balsamic Dressing stored in a separate container on the side
D: Spaghetti and Meatballs! Use your favorite jarred marinara sauce (look for a brand that has minimal — or no — added sugar) and leftover meatballs from yesterday’s Brussels Bowls (see menu for Sunday, Jan 20th on the Week One meal plan). For the pasta base, use gluten-free quinoa pasta. If you are a Paleo/grain-free eater, use spiralized zucchini “noodles” or thinly sliced cabbage “noodles.”
Tuesday, Jan. 22
B: Sliced green apple, grain-free Coconut Walnut Porridge from The Spunky Coconut OR grain-free Banana Nut Porridge from Against All Grain (refrigerate leftover porridge for tomorrow)
L: Leftover Mulligatawny Detox Soup, and a ”Lettuce Wrap:” Place sliced deli meat on a large piece of lettuce. Top with mustard and sliced avocado. Eat like a burrito or a “wrap sandwich.”
D: Tuesday Taco Night! Taco Salad from fastpaleo.com (sub black beans for ground turkey if you are not a Paleo eater and you want to take a break from meat!)
Wednesday, Jan. 23
B: Sliced green apple, leftover porridge
L: Mayo-Less Tuna and Grape Salad from fastpaleo.com
D: Orange-Apricot Ginger Chicken (crockpot recipe!) from fastpaleo.com, Paleo Asian Cabbage Salad from Sweet Peony
Thursday, Jan. 24
B: 2 eggs, one of these DELISH superfood smoothie recipes from Healthful Pursuit
L: Leftovers from the night before (if you don’t have leftovers, substitute some lettuce “wraps” as described on Monday, Jan. 21)
D: Breakfast for dinner! My family’s favorite Grain-Free (Cashew) Waffles from Against All Grain, Roasted Carrots from InspiredEats, and baked nitrate-free bacon (note: Place bacon in a single layer on a large rimmed baking sheet. Bake at 400F for 15-20 minutes — until desired crispness — flipping halfway through. Remove cooked strips to a paper-towel lined plate to absorb excess fat)
Friday, Jan. 25
B: 2 eggs, one of these DELISH superfood smoothie recipes from Healthful Pursuit
L: Simple quinoa salad (make ahead!): Cooked quinoa + sliced black olives + cooked, cubed chicken + sliced or cubed avocado + a drizzle of olive oil, a splash of lemon juice, and salt + pepper
Saturday, Jan. 26
B: Skillet Sweet Potato, Sausage, and Spinach Hash from Multiply Delicious
L: Dijon Herb Salmon Salad from Healthful Pursuit
D: FLEXIBLE… Possibly dinner out? Make a healthy choice! Stick to a protein + veggies. Skip the bread basket!
Sunday, Jan. 27
B: Bri’s Cavegirl Crunch Granola served over sliced fresh fruit
L: Something simple… Perhaps leftovers from the night before, or a couple of simple “lettuce “wraps” as described on Monday, Jan. 21
D: African Inspired Chicken Stew from Chris Kresser, Cilantro-Lime Mashed Yucca from my fantastic FemFusion friend, Erica S. — “2 lbs yucca, 2 Tbsp lime juice, 1/4 cup fresh cilantro, 1/2 tsp salt. Peel and boil the yucca like you would potatoes (with the salt). Once the yucca is soft, drain and reserve the water. Pour some of the water into the soft yucca and mash until the desired consistency is reached. You can add some olive oil, but I didn’t need any. Then add the cilantro and lime juice, stir and serve!”
No-bake chocolate cherry brownies… Yum!
snacks + treats
Featured snacks: Bri’s Detox Jello, “Paleo” (high protein and grain-free) granola bars such as Chewy Granola Bars from The Paleo Mom
Featured treats (indulge in moderation!): Raw Chocolate Truffles from fastpaleo.com, Bri’s No-Bake Chocolate Cherry Brownies, or 2 Minute Mango Citrus Sorbet from Healthful Pursuit
For more snack and treat suggestions, see the following post: (click here and scroll to end of the article)
I’ve been meaning to say THANKS for the meal plans! Week one was great. I made 3 or 4 of the recipes you suggested and this week’s meal plan is great as well. I am definitely making the Baja Fish tacos and the African CHicken stew. Thanks again Bri!