Meal Prep for Week 1/8/18

Meal #1:
1 scoop Isopure low carb protein powder
1 cup almond milk

Meal #2: 
1 Ezekiel bread
1 egg + 1/2 cup egg whites
2 turkey sausage links

Meal #3:
2 oz of almond milk
1/4 cup rolled oats
2 tbsp powdered peanut butter
1/2 scoop of Isopure zero carb protein powder

Meal #4:
85 grams of baby carrots
1 bag Quest chips

Meal #5:
1 cup mashed sweet potato
4 0z grilled chicken breasts
1 tbsp chicken marinade
1/2 cup blanched green beans

Meal #6:
1/2 pomegranate

About 1200 calories. Macros: 40% protein, 40% carbs, 20% fat
This week’s meal is about $10 a day ($40 for 4 days)

 

Meal Prep for Week 5-22-17

Meal #1:
1 Udis gluten-free bagel
2 tbsp Daiya dairy-free cream cheese
1 boiled egg

Meal #2:
Chili (I used black beans instead of kidney beans)
(Recipe: http://www.mccormick.com/recipes/main-dishes/slow-cooker-chili)

Meal #3:
1/2 cup brown rice
1/2 cup of eggplant, napa cabbage, snap peas, onion
4 0z firm tofu   
1 tbsp oyster sauce

Meal #4:
100 g watermelon
100 g cherries
40 g red grapes

Meal #5:
Jambalaya (I did not add chicken)
(Recipe:  http://www.food.com/recipe/pressure-cooker-jambalaya-with-peppers-celery-403844)

Meal #6:
1 scoop Isopure zero carb protein powder
6 oz Silk almond coconut milk

About 1400 calories. Macros: 30% protein, 40% carbs, 30% fat

Meal Prep for Week 12-12-16

Meal #1:
1 cup almond milk
2 oz greek yogurt
2 scoop chocolate protein powder
1 cup ice
Stevia, vanilla, cayenne to taste

Meal #2:
½ cup egg whites
1 whole egg
1 cinnamon raisin ezekial bread
2 tbsp salsa (I love Muir Glen brand)

Meal #3:
1 bag Quest protein chips
4 oz low sodium turkey
100 grams blueberries
1 brown rice cake (I love Lundberg brand)
1 tbsp peanut butter

Meal #4:
Jambalaya (I did not add chicken)
(Recipe:  http://www.food.com/recipe/pressure-cooker-jambalaya-with-peppers-celery-403844)

Meal #5:
Breakstone’s cottage cheese with fruits

About 1300 calories. Macros: 50% protein, 30% carbs, 20% fat

Meal Prep for Week 12-5-16


Meal #1:

1 cup almond milk
2 oz greek yogurt
2 scoop chocolate protein powder
1/2 tbsp peanut butter
Stevia to tasteimg_6401

Meal #2:
½ cup egg whites
1 whole egg
4 slices turkey bacon
1 low carb tortilla
1 tbsp ketchup

Meal #3:
1 bag Quest protein chips
1 banana
1 serving turkey white bean pumpkin chili
(Recipe: http://www.skinnytaste.com/crockpot-turkey-white-bean-pumpkin/ )

img_6404

Meal #4:
1 Korean rice bowl with turkey and mushrooms (added tofu)
(Recipe:  http://thefoodiephysician.com/2016/04/dining-with-doc-korean-rice-bowls-with.html )

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Meal #5:
Breakstone’s cottage cheese with fruits

About 1450 calories. Macros: 50% protein, 30% carbs, 20% fat

img_6396

Meal Prep for Week 11-28-16

Meal #1:
1 cup almond milk
4 oz greek yogurt
2 scoop protein powder
1 cup frozen strawberry
Stevia to taste

Meal #2:
½ cup egg whites
1 whole egg
4 slices turkey bacon
1 low carb tortilla
1 tbsp ketchup

Meal #3:
4 oz turkey
1 string cheesedsc02320
1 bag Quest protein chips

Meal #4:
1/2 cup of brown rice
84 grams blanched veggies (broccoli, cauliflower, carrots, green beans)
2 sweet & spicy chicken meatballs
(Recipe:  http://blog.myfitnesspal.com/sweet-spicy-chicken-meatballs/ )

Meal #5:
Breakstone’s cottage cheese with fruits

About 1400 calories. Macros: 50% protein, 30% carbs, 20% fat

My Coaches (Part 1 of 3) – The Challenger

During my fitness journey, I found some amazing coaches who helped me achieve my goals. They are all different but have helped shape me into the person that I am today.

Kevin Blankenship – The Challenger

www.nextlevelfitness1.com

In 2011, I met the person that started me on my fitness journey. Kevin is the owner and a personal trainer at Next Level Fitness (located in Gahanna & Westerville). After I dropped my first 25 lbs following his meal plan and workout routine, he then challenged me to compete in my first NPC bikini img_4041competition. He completely re-crafted my body through helping me add more muscle mass while losing the final 25 lbs for competition. As a former champion body builder, he retired from the stage to focus on expanding his business. However, Kevin and his girlfriend decided to compete again to support me on my first bikini competition. We competed together at the 2014 NPC Ohio State Competition, and all three took home trophies. Kevin is not only my coach, but also a member of my family and is willing to do anything for me (hence the picture). If you’re looking for a great family owned gym, check out Next Level Fitness!

 

My Coaches (Part 2 of 3) – The Transformer

During my fitness journey, I found some amazing coaches who helped me achieve my goals. They are all different but have helped shape me into the person that I am today.

Linda Andrew – The Transformer

www.bdybylinda.com

Just having a perfect body is not enough to win a competition. Posing, confidence and personality also play a big part in judging. Thus, I knew I needed a posing coach. Linda and I connected through recommendations 15181165_10100270766413995_6522314507691575742_nby many people. Similar to me, Linda also struggled with her weight earlier in life. She was able to completely transform her body to become an IFBB Pro Figure competitor and coach. My first posing class was very uncomfortable because I’m naturally awkward and this was way out of my comfort zone. However, Linda was very encouraging and the more I practiced with her the more confident I became. She even allowed my husband to come videotape our practice sessions. Linda truly has transformed me on-stage and through this experience, she has become a life-long friend to me and my husband. If you’re looking for an amazing posing coach, contact Linda Andrew!

 

My Coaches (Part 3 of 3) – The Motivator

During my fitness journey, I found some amazing coaches who helped me achieve my goals. They are all different but have helped shape me into the person that I am today.

Summer Montabone – The Motivator

www.bikinibodyu.com

Every bikini competitor idolizes Ashley Kaltwaaser, the 3 times Olympia Bikini Winner. What most people don’t know is that she’s from Akron, Ohio and her competition journey started w15073513_10100270776483815_8605648147755709445_nith the help of Summer Montabone. I started following Summer’s blog and eventually signed up to be a member of Bikini Body University (BBU). BBU is a private Facebook group that helps women achieve their goals through weekly meal plans,
workout routine and an online support group. Summer, a former teacher, loves teaching nutrition and lifestyle commitment and often motivates the team through different challenges and competitions to win great prizes such as Swarovski bracelets and designer wallets. Summer is not any ordinary coach; she’s your life-coach. If you like to jumpstart your new year with a team without leaving the comfort of your own home, come join BBU!

Meal Prep for Week 11-21-16

Meal #1:
1 cup almond milkimg_6334
6 oz greek yogurt
1 scoop protein powder
1 cup frozen strawberry
Stevia to taste

Meal #2:
½ cup egg whites
1 whole egg
4 slices turkey bacon
1 low carb tortilla
1 tbsp ketchup

Meal #3:
85 grams of each (carrots, celery, cauliflower)
50 grams mushroom
65 grams onion
4 oz shredded chickenimg_6327
1/4 cup chicken broth

Meal #4:
1 apple

Meal #5:
4 oz turkey
2 oz hummus or 2 string cheese
1 low carb tortilla
1 bag Quest protein chips

About 1400 calories. Macros: 40% protein, 30% carbs, 30% fat