A one time download – weekly meal plan & 5 days worth of the dollar a
day training program workouts. These items are updated each week &
posted on Saturday to allow for time to grocery shop, cook, and plan
when workouts fit into your schedule!
About this week’s meal plan: Meals are tasty and easy – no major food prep & very few
ingredients. This meal plan is NOT a restrictive calorie/low carb diet;
it’s 5 healthy meals designed to promote a healthy metabolism to allow
you to build a fit body and shed some fat! My two favorite
meals this week 1) Turkey Bacon Egg Muffins & 2) Pasta Bowl. This week’s recipes are SIMPLE!
day training program workouts. These items are updated each week &
posted on Saturday to allow for time to grocery shop, cook, and plan
when workouts fit into your schedule!
WELCOME TO CIRCUIT WEEK!
I love having a weekly theme! And I LOVE circuits – they’re quick and effective workouts that combine weights and cardio (can you say two birds with one stone?!). We are getting lean and fit this week showcasing a different circuit design each day! I also like to not only provide you with amazing workouts, but also teach you how to design workouts and meals on your own, so I go over that in the downloads this week!
About this week’s meal plan: Meals are tasty and easy – no major food prep & very few
ingredients. This meal plan is NOT a restrictive calorie/low carb diet;
it’s 5 healthy meals designed to promote a healthy metabolism to allow
you to build a fit body and shed some fat! My two favorite
meals this week 1) Turkey Bacon Egg Muffins & 2) Pasta Bowl. This week’s recipes are SIMPLE!
About this week’s workouts: 5
workouts consisting of weight training (legs, glutes,
calves, back,
chest, biceps, triceps, shoulders, abs) & HIIT cardio designed to
build a fit body while decreasing body fat. Workouts that are result
driven and motivating! The workouts this week will fly by as they are all circuits: quick, fast-paced and fun!
This is my meal plan and week of workouts that I follow; I share in
hopes of reaching our goals together! As always, the meal plan
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts. Typically, I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
hopes of reaching our goals together! As always, the meal plan
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts. Typically, I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
After payment, you will see a link to return to
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount. This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount. This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!
*If you download on a tablet or phone, be sure it’s somewhere that is
permanently saved or the file may be lost; I like to screen shot it so
that it saves to my pictures*
permanently saved or the file may be lost; I like to screen shot it so
that it saves to my pictures*
For the combo pack (meal plan & 5 workouts):
buy
For just the meal plan:
For just the 5 dollar a day training workouts:
Hi Lauren, I am new to your blog and plans. I have just downloaded this week's plan and wanted to know more about the "Sprints" in the Leg Circuit+Sprints WOD. Do I do 10 minutes worth of 20sec on and 10 sec off?
Hi Cat,
I actually suggest 30 sec sprint, 30 sec of complete rest, but go with a pace that you like best! If you would like to sprint longer and rest less or sprint less and rest a bit longer, go for it!
XO
Thank you for that Lauren. I have enjoyed doing this program. 🙂