21 Day Fix Meal Plan: Week 2

Week 2 Meal Plan for the 21 day Fix

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As I have been vegan for the past year with maybe eggs in some foods I ate out I have not had animal protein in 1 full year!

I was afraid I was not going to get enough protein with this program and the first 3 days I say myself dragging at the end of the day, so I added in chicken—WRONG MOVE, I got sick and was on the couch, the second day (day 5) I added a smaller piece and was better, and then day 6 did 1/2 red (2oz) and was fine…. This week I am going to go with something milder on my digestive system and eat egg whites! I had them for dinner last night and have felt fine since!!!!

I am EXCITED to start week 2 because just in 1 week, I have lost 5 1/2 inches and 1.4lbs… I am not looking to lose weight as I am looking to just tone and make sure I am eating the right portions! I am a person of moderation and this so far in 1 week has showed me my moderation portions have been WAY TOO BIG!

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They say it takes 21 days to form a habit, but I seriously think if you can get through the first week, which is the toughest on your body—headache, tired, sore, change… you will make it through the full journey!

Week 1 is over, now on to week 2— no excuses, just results =)

MY MOTIVATION THIS WEEK IS….. Photo Shoot on Sunday =) Have a goal, reward yourself at the end of the week- new workout shirt, new headbands, new pants, new measuring tape, new bands, new water bottle! It doesn’t have to be large, but set something up to achieve your fullest potential!

YOU GOT THIS! Need help? Message me!Message Me

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Started with a step to become healthier, and turned into a lifestyle to help others! #payitforward

What do I Eat?!?! Nikki Kuban Minton’s Meal Plan

Many People ask me what I eat and recently I stopped eating meat (just to try something new and the site of chicken made me ill- don’t know why!) SO with that being said it has been hard for me to get my protein in, but I manage to eat a protein and a complex carb at each meal! I stay consistent with

what I eat, meaning I will eat the same thing for 5-6 days a week and switch the other days up!

A Typical Day For ME:

5:45a Wake up and Workout

Post Workout: Drink Results and Recovery

Breakfast: Warm Lemon Water, 1/2 cup of Oatmeal with Cinnamon, a scoop of protein powder and 1/2 cup of almond milk, with an apple, banana, strawberries, or a peach sliced into the oatmeal!

 

 

 

Snack #1: 5 egg whites with hot sauce and 1/2 cup of salsa

 

 

Lunch: Salad with unlimited veggies (peppers, onions, tomatoes, carrots, sweet potatoes, cucumbers) and a bean (garbonzo, kidney, black, navy, pinto)

 

 

 

Snack #2: 2 cups of carrots or cucumbers and a TBSP of Hummus OR a handful of Mixed Unsalted Nuts

 

 

Dinner:  Chocolate Shakeology with a banana and PB2 OR Tropical Shakeology with pineapple OR Greenberry Shakeology with Tropical Frozen Fruit Blend

 

 

Snack #3: Grapefruit OR Protein Bar

 

*** I stick to 2 fruits a day, and if I don’t workout in the AM I skip the oatmeal and eat my egg whites and salsa for breakfast and Snack #1 will be 2 rice cakes with a TBSP of Natural PB or Almond Butter

 

How do you find a healthy diet balance without feeling ilke you are doing without?
* PLAN– You have to prepare and plan. Don’t go to the grocery store hungry but think through when, how and what you want to eat for the week. Make a list of exactly what you need and make a weekly event (or daily, or bi-weekly, whatever works!) and stick to your list.

* Have BACK UP PLANS– Sometimes meetings go longer then expected, traffic delays stop us, reservations and friends run late… ALWAYS have healthy options stashed in your bag, your car, your desk… Go to snacks on hand are a MUST to help you avoid the office candy stash or quick fast food runs!  Examples of healthy things to stash are almonds, protein bars, apples, protein shakes, tuna packets and string cheese. These are GREAT to have on hand.

* EAT FREQUENTLY! Don’t ever let yourself get to “starving” and don’t ever let yourself get “uncomfortably stuffed.”  Eating small meals 5-6 times a day keeps your blood sugar regulated, your hunger at bay and keeps your body working as a fat burning machine!

* EAT balanced meals. Make sure all of your meals contain a balance of healthy carbs, healthy fats and proteins. Take a look at my “what I eat” for examples.

* Don’t deprive! It is ok to have your favorite foods as long as you don’t over-do it! I LOVE chocolate and definitely have some most days. the key word is “some.” One small piece of dark chocolate satisfies the craving if I have eaten balanced meals the rest of the day.

* CHEAT MEALS If you LOVE ice-cream, pizza, whatever… plan a day where you allow yourself to have your favorite meal ONE day a WEEK- no more than that one meal. But have the REAL thing in a normal portion and do it just that day. If you cheat but have “fake alternatives” you will still crave the real thing and feel deprived!

* Apply the 80/20 rule. If you do what is right 80% of the time, majority rules!

 

Am I your beachbody coach?  If not, go to www.teambeachbody.com/nminton24and sign up for a FREE account!  You can get great fitness advice, meal planning, progress tracking and accountability from the individuals on the message boards and ME your COACH!!!