Ripped in 30 - Meal Plan.pdf

(2414 KB) Pobierz

ARE YOU READY TO GET

RIPPED?

For optimal results and to get in the most ripped shape imaginable,

I’m putting you on a strict 30-day meal plan. Sounds tough?

Actually, it’s not. In fact, I’ve made it as grab-and-go, easy to follow,

and simple to prepare, as possible. And, I’ve also cut most of the

cooking down to dinners and a few lunches only. So here’s the deal.

There are 10 options for each meal — breakfast, lunch, snacks,

dinner. The idea is that you can have any meal option on any day.

The calories are all pretty equal. (Breakfast, lunch, and dinner are all

around 400 calories; snacks are about 200.) Love one breakfast?

Eat it every day. Crave variety? Mix and match the other options

however you like.

Since I’m always asked which brands I recommend, the brands

I’ve included in this plan are my personal favorites. (The ONLY

brand that I have any inancial investment in is Popchips.) If, for

some reason, you don’t like coconut milk beverage, you always

have the option of switching to a dairy alternative. One caveat,

non-organic dairy is loaded with

antibiotics and hormones, so if you choose to go with dairy,

please invest the extra few dollars each week to go with

organic products. And, if you don’t like Popchips, there are

many other snack options to choose from, as well.

Ripped in 30 is my toughest DVD workout yet! Do it

everyday and follow this 30-day meal plan and you

won’t believe the results. You’d better take “before”

pictures — because you’re not going to

believe your “afters”!

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Find the recipes, nutritional information and cooking instructions for each of the meals below in the accompanying recipe ile. The recipes

are organized alphabetically by meal.

30 DAY MEAL PLAN

Breakfast Lunch

Snack

Dinner

Day 1

Turkey and Avocado

Wrap

Apple Berry Banana

Smoothie

2 Eggs and Toast

Turkey Kebabs

Day 2

Yogurt, Berries

and Almonds

Grilled Sirloin Salad

Almonds and an Orange Chicken Satay

Day 3

TM

Wafles and Bananas

Mexican Pizza

Protein Bar

Black Bean Chili

*I like 22 Days brand.

Day 4

Ezekiel English Mufin or

Toast with Almond Butter

Hummus and Vegetable

Pita

Turkey Jerky

Roasted Salmon

Day 5

Oatmeal with Apples and

Pecans

Hard-Boiled Egg With an

Apple

BBQ Chicken and Black

Bean Burrito

Seared Tuna Salad

Day 6

Egg White Breakfast

Wrap

Honey-Lemon Marinated

Chicken Breasts

Chickpea Burgers

Hummus and Veggies

Day 7

Cheerios with a Banana

or Berries

Subway

Veggie Delite

Popchips and Cottage

Cheese

Zesty Shrimp

Veracruzana

Day 8

Cottage Cheese and

Pineapple

Salmon and Blueberry

Salad

Baked Corn Chips and

Salsa

Mediterranean Pizza

Day 9

Bagel and Cream

Cheese

Chicken Salad With

Avocado and Mango

Sunlower Seeds and

Watermelon

Mahi Mahi Tacos

Day 10

Baked Sweet Potato and

Sausage

Mozzarella Cheese and

a Pear

Nut-Encrusted Chicken

Breasts

Grilled Veggie Salad

To save ink in your printer please print this in black and white.

*Product can be found at www.jillianmichaels.com/shop and ine retailers.

WANT EVEN MORE WAYS TO GET RIPPED?

Get a FREE 30 DAY membership to Jillian’s online program at

www.jillianmichaels.com/ripped30dvd

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30 DAY MEAL PLAN

Breakfast Lunch

Snack

Dinner

Day 11

Egg White Breakfast

Wrap

TM

Chickpea Burgers

Protein Bar

Chicken Satay

*I like 22 Days brand.

Day 12

Oatmeal with Apples

and Pecans

Chicken Salad With

Avocado and Mango

Popchips and Cottage

Cheese

Roasted Salmon

Day 13

Yogurt, Berries

and Almonds

Turkey and Avocado

Wrap

Hummus and Veggies Mahi Mahi Tacos

Day 14

Cheerios with a Banana

or Berries

Mexican Pizza

Turkey Jerky

Black Bean Chili

Day 15

Bagel and Cream

Cheese

Salmon and Blueberry

Salad

Almonds and an Orange Turkey Kebabs

Day 16

Honey-Lemon Marinated

Chicken Breasts

TM

2 Eggs and Toast

Grilled Veggie Salad

Protein Bar

*I like 22 Days brand.

Day 17

Cottage Cheese and

Pineapple

Hard-Boiled Egg With an

Apple

Nut-Encrusted Chicken

Breasts

Seared Tuna Salad

Day 18

Egg White Breakfast

Wrap

Subway

Veggie Delite

Apple Berry Banana

Smoothie

Mediterranean Pizza

Day 19

Oatmeal with Apples

and Pecans

Baked Corn Chips and

Salsa

BBQ Chicken and Black

Bean Burrito

Mexican Pizza

Day 20

Popchips and Cottage

Cheese

Zesty Shrimp

Veracruzana

Wafles and Bananas

Chickpea Burgers

To save ink in your printer please print this in black and white.

*Product can be found at www.jillianmichaels.com/shop and ine retailers.

WANT EVEN MORE WAYS TO GET RIPPED?

Get a FREE 30 DAY membership to Jillian’s online program at

www.jillianmichaels.com/ripped30dvd

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30 DAY MEAL PLAN

Breakfast Lunch

Snack

Dinner

Day 21

Yogurt, Berries

and Almonds

Hummus and Vegetable

Pita

Turkey Jerky

Roasted Salmon

Day 22

Cheerios with a Banana

or Berries

TM

Seared Tuna Salad

Protein Bar

Turkey Kebabs

*I like 22 Days brand.

Day 23

Subway

Veggie Delite

2 Eggs and Toast

Almonds and an Orange Mahi Mahi Tacos

Day 24

Ezekiel English Mufin or

Toast with Almond Butter Grilled Sirloin Salad

Mozzarella Cheese and

a Pear

Black Bean Chili

Day 25

Bagel and Cream

Cheese

Salmon and Blueberry

Salad

Sunlower Seeds and

Watermelon

Chicken Satay

Day 26

Baked Sweet Potato and

Sausage

Hard-Boiled Egg with an

Apple

Nut-Encrusted Chicken

Breasts

Grilled Veggie Salad

Day 27

Ezekiel English Mufin or

Toast with Almond Butter

Chicken Salad with

Avocado and Mango

Apple Berry Banana

Smoothie

Honey-Lemon Marinated

Chicken Breasts

Day 28

Cottage Cheese and

Pineapple

Hummus and Vegetable

Pita

Baked Corn Chips and

Salsa

Zesty Shrimp

Veracruzana

Day 29

Turkey and Avocado

Wrap

Wafles and Bananas

Hummus and Veggies Mixed Vegetable Pizza

Day 30

Cheerios with a Banana

or Berries

Mozzarella Cheese and

a Pear

BBQ Chicken and Black

Bean Burrito

Grilled Sirloin Salad

To save ink in your printer please print this in black and white.

*Product can be found at www.jillianmichaels.com/shop and ine retailers.

WANT EVEN MORE WAYS TO GET RIPPED?

Get a FREE 30 DAY membership to Jillian’s online program at

www.jillianmichaels.com/ripped30dvd

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Breakfast Recipes

Grab one of these quick meals and start your day — and your metabolism — off right.

2 Eggs and Toast

2 organic eggs

1 teaspoon olive oil (optional)

2 slices of multi-grain bread (preferably Ezekial 4:9 brand)

Prepare the two eggs however you like (hard boiled, scrambled with a teaspoon of olive oil, over easy with a

teaspoon of olive oil). Serve with toasted bread.

Bagel With Cream Cheese and Lox

1 multi-grain bagel

Light spread of organic non-fat cream cheese

2 oz. of nitrate-free lox

Toast the bagel, then add a light spread of organic non-fat cream cheese on top (Horizon Organic is a good

brand to choose) and top with the sliced lox.

Baked Sweet Potato and Sausage

½ sweet potato, small

1 chicken or turkey sausage (preferably organic or Trader Joe’s brand)

While the sweet potato is baking, cook the chicken or turkey sausage in a skillet. Let the sweet potato cool

down for a few minutes. Slice the sausage into rounds and serve hot next to the sweet potato.

Cheerios with Banana or Berries

1 cup of Cheerios

½ cup of coconut milk beverage

½ banana, sliced or ½ cup of mixed berries

Pour coconut milk into a bowl illed with Cheerios. Top with your choice of banana or berries.

WANT EVEN MORE WAYS TO GET RIPPED?

Get a FREE 30 day membership to Jillian’s online program at

www.jillianmichaels.com/ripped30dvd

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Plik z chomika:

Inne pliki z tego folderu:

Jillian Michaels - Ripped in 30 (Week 1).avi (245492 KB)
Jillian Michaels - Ripped in 30 (Week 2).avi (272816 KB)
Jillian Michaels - Ripped in 30 (Week 3).avi (242651 KB)
Jillian Michaels - Ripped in 30 (Week 4).avi (256829 KB)
Ripped in 30 - Meal Plan.pdf (2414 KB)

Inne foldery tego chomika:

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