Sports Bras

Beachbody Hybrid Schedule and Meal Plan: Week 4

insanitymax30t25p90x3piyohybrid

Workout Schedule Week 4:

Monday: T25 Total Body Circuit
Tuesday: P90x3 Eccentric Upper
Wednesday: Insanity Pure Cardio
Thursday: T25 Upper Focus
Friday: P90x3 Triometrics

Meal Plan: Week 4

Monday:
Breakfast: Fried Egg with Hot Sauce on Whole Wheat toast and Fresh Berries
1. 1 Fried Egg on 1 slice of Whole Wheat Toast: 220 cals
2. 1 c. Fresh Berries: 70 cals
Total: 290 cals

Lunch:
1. 1/4 c. Almonds: 160 cals
2. 1 c. Carrots and 2 tbsp. Ranch Dressing: 190 cals
Total: 350 cals

Dinner: Citrus Turkey Cutlets
1. 2 Turkey Cutlets: 320 cals
2. Broccolini: 50 cals
Total: 370 cals

Snacks:
1. 1/2 c. Vanilla Ice Cream: 140 cals
2. 2 tbsp. Caramel: 100 cals

Total: 240 cals

Daily Total: 1250 cals

Tuesday:
Breakfast: Fruit, Yogurt, and Granola Parfait
1. 1 container of Dannon Light and Fit Vanilla Yogurt: 80 cals
2. 2/3 c. blueberries and raspberries: 50 cals
3. 1/4 c. Love Crunch Dark Chocolate Granola: 140 cals
Total: 270 cals

Lunch: Chicken Noodle Soup and Apples
1. 2 c. Chicken Noodle Soup: 2o0 cals
2. 4 crackers: 50 cals
3. Apple: 100 cals
Total: 350 cals

Dinner: Chicken Pasta Caprese
1. 2 c. Chicken Pasta Caprese: 459 cals
Total: 459 cals

Snacks:
1. 1 Banana: 100 cals
2. 2 tbsp Whipped Peanut Butter: 70 cals
Total: 170 cals

Daily Total: 1249 cals

Wednesday:
Breakfast:
1. 1 c. Watermelon: 50 cals
Total: 50 cals

Lunch: Avocado, Tomato, and Cheese Melt
1. 2 slices of multi-grain bread: 220 cals
2. 1 avocado, sliced or mashed: 250 cals
3. Few slices of tomato: negligible in cals
4. 1/c shredded cheddar cheese: 100 cals
Total: 570 cals

Dinner: Pork Chops and Capers
1. Pork Chop with Capers: 491 cals
2. 10 Asparagus Spears: 50 cals
Total: 541 cals

Snacks:
1. Apples and Caramel: 160 cals
Total: 160 cals

Daily Total: 1321 cals

Thursday:
Breakfast: Fruit, Yogurt, and Granola Parfait
1. 1 container of Dannon Light and Fit Vanilla Yogurt: 80 cals
2. 2/3 c. blueberries and raspberries: 50 cals
3. 1/4 c. Love Crunch Dark Chocolate Granola: 140 cals
Total: 270 cals

Lunch: Veggie Salad with Raspberry Vinaigrette
1. Salad and Veggies (tomato, cucumber, red pepper, mushrooms): 100 cals
– 1 tsp Dried Fruit: 55 cals
– 1 tsp Sunflower Seeds: 17 cals
– 1 tbsp Raspberry Vinaigrette dressing: 40 cals
2. Apple and Caramel: 160
Total: 372

Dinner: Honey Mustard Chicken
1. 2 Honey Mustard Chicken Strips: 328 cals
2. 1/2 c. white rice: 100 cals
3. Green Beans: 50 cals
Total: 478 cals

Snacks:
1. Banana: 100 cals
2. Pickled Egg: 60 cals
Total: 160 cals

Daily Total: 1280 cals

Friday:
Breakfast: Fruit, Yogurt, and Granola Parfait
1. 1 container of Dannon Light and Fit Vanilla Yogurt: 80 cals
2. 2/3 c. kiwi and blackberries: 50 cals
3. 1/4 c. Love Crunch Dark Chocolate Granola: 140 cals
Total: 270 cals

Lunch: Tomato and Mozzarella Salad
1. Tomato and 2 oz. Mozzarella Salad in 2 tbsp Balsamic Dressing: 260 cals
2. 1 c. Salad and Veggies: 50 cals
Total: 310 cals

Dinner: Grilled Chicken Tacos with Avocado Salsa and Spicy Mayo
1. 2 Tacos: 514 cals
Total: 514 cals

Snacks:
1. 1/4 c. almonds: 160 cals
Total: 160 cals

Daily Total: 1254 cals

breakfastinspirationIMG_1135
Fried Egg with Hot Sauce on Whole Wheat Toast and Berries: from this post

Chicken-Pasta-Caprese-dineanddish-2
Chicken Pasta Caprese from the Skinnytaste Cookbook

Pork-Chops-with-Mustard-Caper-Pan-Sauce_2_26-652x652
Pork Chops with Mustard and Caper Pan Sauce

IMG_8987 (2)
Honey Mustard Chicken

chickentacos11
Grilled Chicken Tacos with Avocado Salsa and Spicy Mayo

Good luck this week!
-A

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