How to Build a Healthy nutrition plan to keep you at tip top shape

DAY ONE: Mid-morning Exercise 

• Breakfast: English Muffin with PB & Apples with Soy Milk

• Exercise

• Post-workout Lunch: Chickpea Wrap with Baby Carrots, Yogurt and Sunflower Seeds

• Snack 1: Yogurt and Pear

• Dinner: Turkey and Cheese Meatball Sub, Parmesan Broccoli

• Snack 2: Popcorn Snack Bowl

DAY TWO: Early Afternoon exercise 

• Breakfast: Chicken sausage and sweet potato hash

• Lunch: 

• Exercise

• Afternoon Snack: english muffin with cottage cheese, fruit and baby carrots 

• Dinner: High protein jerk chicken breast with quinoa, lime cucumber salad

DAY THREE: Active Recovery Day

• Breakfast: PB banana toast with blackberries 

• Snack 1: 

• Lunch: Chicken, brown rice and salad with banana and PB

• Snack 2: apple with string cheese 

• Dinner: Baked Chicken and veggies with spaghetti and honey roasted brussels sprouts 

DAY FOUR: Early Morning Exercise

• Pre-workout snack: Berry Rice Chex

• Exercise

• Breakfast: Strawberry Maple Overnight Oats with Raspberries

• Leftover Lunch: 

• Post-workout Dinner: Gluten-Free Greek Burger & Cucumber Salad, Peas

DAY FIVE: Night Time Exercise 

• Breakfast: Strawberry Sunbutter Toast, Orange

• Lunch: Black Bean, Couscous, and Salad, Grapes, Sunflower Seeds & Greek Yogurt

• Pre-workout snack: ½ banana with 1 graham cracker sheet  

• Dinner:

• Exercise 

• Post workout snack: Protein Shake with Skim Milk

DAY SIX: Rest and Recovery Day 

• Breakfast: Ham and Peppers Scramble with Apple, Tangerine

• Leftover Lunch: Black Bean, Couscous, and Salad,

• Grapes, Sunflower Seeds & Greek Yogurt

• Snack: Pineapple and Cottage Cheese

• Dinner: 

• Dessert: Apple with pb, cinnamon and mini chocolate chips 

DAY SEVEN: Late Afternoon Exercise

• Breakfast: Eggs and Turkey Sausage, Apple

• Lunch: Chicken, Pretzels, Snap Peas, and Fruit, Pear, Trail Mix & Yogurt

• Pre-workout:

• Exercise

• Post workout Dinner: Simple Chicken Burger with Blueberries, Simple Brussels Sprouts