PRE-PLANNED MENUS

Utilize the meal plans below to help you get used to planning and prepping your own menu plans and meals.

FUELED & FIT CHALLENGE MEAL PLAN A

First, be sure to get that lemon water in EVERY MORNING! This meal plan is a rather stripped-down version. It is definitely a “Diet Level 5” Plan.  The meals are kept very simple, with few ingredients. As you can see, even the breakfast “meals” are very light, for the most part. Lots of “smoothies” included for the morning meal.  This was done purposely, so you would not be overwhelmed with huge grocery lists nor burdened with cooking and prepping complicated meals. It really doesn’t have to be that complicated, time-consuming or expensive!!

For this meal plan, your side dishes should also be kept simple. I suggest you add frozen veggies to your grocery list for sides. Also, simple lettuce, tomato, mushroom and avocado salads work great as a second side dish.  Be sure to include some starch–cauliflower rice (frozen section of your grocer), red-skinned potatoes, baking potatoes, and quinoa (I use those packages that you microwave for 90 seconds) work great as sides.

As far as snacks go, all types of nuts, RxBars, almond butter with celery or apple slices, pumpkin seeds, pig skins, plantain chips, and BARE chips are great. Visit the CHALLENGE APPROVED FOODS page on this website for other snack ideas and approved foods.

INSTRUCTIONS ON GENERATING SHOPPING LISTS, ETC.
GENERATING SHOPPING LIST
If you would like to use one of the Menu Plans below, simply click on the “Generate Shopping List” button. At first, it appears that it didn’t work! However, it IS there, just click on the little check mark and your shopping list magically appears!!!  YAY!!!  You can then hover over the list (right side) and delete items, change quantities, edit your list however you like.

At the bottom of your shopping list, you can add a new group (for example: toiletries), add ingredients, then save your list and/or print your list.

PRINT PLAN
If you press the “print plan” button, a new page will pop up in a new tab or window, allowing you to print your menu page AND your shopping list all on one area, so that you have your meal list AND your shopping list all together.

PRINT RECIPES
If you press the “print recipes” button, a new page will pop up in a new tab or window, allowing you to print all your recipes at the press of that one button.

SAVE TO MEAL PLANNER
If you press the “save to meal planner” button, a date appears with a check mark or x beside it. You simply press the check mark and you see a message saying…”This recipe has been added to your Meal Plan.” If you have registered under the USER MENUS page, your menu will now appear under your MEAL PLANNER page (refresh the page if you don’t see it yet). You can then proceed to follow the above instructions to GENERATE SHOPPING LIST, PRINT PLAN, and PRINT RECIPES!

01/01/00
Saturday
Day 1
01/02/00
Sunday
Day 2
01/03/00
Monday
Day 3
01/04/00
Tuesday
Day 4
01/05/00
Wednesday
Day 5
PRE BREAKFAST DRINK
1x lemon (1)
1x water (1)
1x lemon (1)
1x water (1)
1x lemon (1)
1x water (1)
1x lemon (1)
1x water (1)
1x lemon (1)
1x water (1)
Breakfast
Fiesta Egg Casserole (8)
Coconut Banana Date Shake (2)
Raspberry Vanilla Protein Smoothie (1)
Fiesta Egg Casserole (leftovers) (8)
Morning Workout Protein Smoothie (1)
Lunch
Meatloaf Muffins (12)
Egg Roll in a Bowl (4)
Salmon Patties (4)
Sweet Potato Broccoli Chicken Bake (leftovers) (6)
Egg Roll in a Bowl (leftovers) (4)
Dinner
Sweet Potato Broccoli Chicken Bake (6)
Deconstructed Stuffed Peppers (4)
Skillet Roasted Chicken (4)
Meatloaf Muffins (leftovers) (12)
Salmon Patties (leftovers) (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

 

FUELED & FIT CHALLENGE MEAL PLAN B

Although it’s not included in this plan, still be sure to get that lemon water in EVERY MORNING! This meal plan is much more comprehensive. It is still a “Diet Level 5” Plan.  However, it includes sides and snacks.

It is a little more comprehensive, time-consuming, and expensive. I would save this one for after you get used to planning and prepping your meals.

01/01/00
Saturday
Day 1
01/02/00
Sunday
Day 2
01/03/00
Monday
Day 3
01/04/00
Tuesday
Day 4
01/05/00
Wednesday
Day 5
Breakfast
Breakfast Muffins One (12)
Grainless Granola (8)
Omelet in a Mug (1)
Hash Browns (5)
Sweet Potato Buns (6)
Breakfast Sausage (4)
Breakfast Muffins One (leftovers) (12)
Grainless Granola (leftovers) (8)
Lunch
Avocado Egg Salad (3)
Sweet Potato Buns (leftovers) (6)
Spicy Tuna Muffins (12)
Cauliflower Rice (6)
Chicken Zucchini Soup (4)
Mixed Green Side Salad (4)
Spinach Salad with Pomegranate and Avocado (4)
Deconstructed Stuffed Peppers (4)
Cauliflower Rice (leftovers) (6)
Snack
Snack on the Go #3 (1)
Avocado Egg Salad (leftovers) (3)
Snack on the Go #2 (1)
Spicy Tuna Muffins (leftovers) (12)
Chicken Zucchini Soup (leftovers) (4)
Dinner
Meatloaf Muffins (12)
Skillet Potatoes with Greens (8)
Mixed Green Side Salad (4)
Chicken Strips with Healthy Crust (4)
Baked Sweet Potato Wedges (4)
Cod with Kale (6)
Oven Roasted Cauliflower (4)
Parsley Leaf Salad (6)
Walnut Crusted Pork Tenderloin (6)
Smashed Potatoes (6)
Meatloaf Muffins (leftovers) (12)
Skillet Potatoes with Greens (leftovers) (8)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

 

FUELED & FIT CHALLENGE MEAL PLAN C

Same comments as Plan B. This, too, is more time-consuming and comprehensive. Includes sides and snacks.

01/01/00
Saturday
Day 1
01/02/00
Sunday
Day 2
01/03/00
Monday
Day 3
01/04/00
Tuesday
Day 4
01/05/00
Wednesday
Day 5
Breakfast
Loaded Breakfast Casserole (6)
Grainless Granola (8)
Snack on the Go (Apple Cinnamon Smoothie) (2)
Oatless Oatmeal (2)
Loaded Breakfast Casserole (leftovers) (4)
Lunch
Avocado Sweet Potato "Toast" (4)
Spicy Tuna Muffins (12)
Potato Casserole Lasagna (6)
Almond Chicken Soup (4)
Eggplant Buns (4)
Avocado Egg Salad (4)
Snack
Kraut Tots (6)
Bacon Date Bites (20)
Crackers, Multi-Seed (50)
Cashew Cheese (8)
Snack on the Go #3 (1)
Bacon Date Bites (leftovers) (20)
Dinner
Turkey Meatloaf (8)
Roasted Sweet Potatoes (4)
Parsley Leaf Salad (4)
Skillet Roasted Chicken (4)
Crispy Salt & Vinegar Fingerling Potatoes (4)
Steamed Spinach with Lemon (4)
Lemon-Tarragon Salmon Over Asparagus (4)
Cauliflower Rice (4)
Mixed Green Side Salad (4)
Turkey Meatloaf (leftovers) (4)
Coconut-Almond Green Beans (4)
Kraut Tots (leftovers) (4)
Beef Curry (4)
Moroccan Carrot Salad (4)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity
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