Ignite Your Mind, Body & Spirit - Ignite Yoga Fusion
Friday, November 1, 2013
LAST WEEK Veg Inspired Meal Plan
This is it! The last week before we send you out into the world! We are so proud of you and the changes you have made in your lives! This is a lifestyle change, the way you show up in the world is hopefully more healthy and feeling more alive!
Treats and Snacks!
Chocolate Donuts--I love donuts!
Banana Bites
Day 1
Breakfast
Banana Bites
Lunch
Large Salad, choice of beans, fruite
Dinner
Veggie Chili
Day 2
Breakfast
2 Eggs with fresh fruit
Lunch
Large salad with left over dinner
Dinner
7 Veggie Soup
Day 3
Breakfast
Broccoli Breakfast Casserole omit sausage
Lunch:
Dinner Leftovers
Dinner:
"meat"balls and spaghetti
Day 4
Breakfast:
Leftover breakfast casserole
Lunch:
Leftover Dinner
Dinner
Veggie Cakes
Salad
Day 4
Breakfast:
Boiled Eggs, fresh fruit
Lunch:
Veggie Cakes
Dinner
Glazed Parnsips and Butternut Squash add chickpeas
Day 5
Breakfast
Granola Bars-Make ahead
Lunch:
Squash
Dinner
Garlic "mashed Potatoes"
Butternut Pear Soup
Day 6
Breakfast:
Egg Muffins
beat eggs, add veggies, put in muffin tins and bake at 350 for 20 minutes
Lunch
Leftovers
Dinner:
Sauteed veggies
Dinner
1/2 Baked Sweet Potato
Sexy in 60 LAST WEEK Veg Inspired Shopping List
PANTRY
2lbs pumpkin puree
1 3/4 cup sweet potato flour
1 1/2 teaspoon fine salt
1 cup vegetable broth
2 tbsp balsamic vinegar
2 tbsp coconut oil divided
1/2 cup maple syrup
1 can chickpeas
½ cup sunbutter (or nut butter)
3 heaping tablespoons coconut flour
2 tablespoons unsweetened cocoa powder
1 heaping tablespoon coconut oil (mine was not melted)
1 teaspoon vanilla extract
¼ teaspoon baking powder
¼ teaspoon cinnamon
2 tablespoons date sugar
2 tablespoons coconut crystals
3 cups of assorted nuts and seeds
(ideas: pepitas, slivered almonds, whole almonds, walnuts, sunflower seeds)
1 cup dried cranberries
2 cups unsweetened shredded coconut
1/4 cup coconut oil
1/2 cup sunflower seed butter
1/2 cup raw honey
1/4 teaspoon pure vanilla extract
1/2 teaspoon sea salt
1 teaspoon cinnamon
3/4 cup walnuts, finely chopped and toasted
3/4 cup gluten-free rolled oats, processed into a coarse flour
1 (15-ounce) can kidney beans, drained and rinsed
2 tablespoons ground flax + 3 tbsp water, mixed
1/2 tablespoon olive oil
1 teaspoon dried oregano
6 cups vegetable broth
5 tablespoons nutritional yeast
1/4 teaspoon cayenne pepper (optional)
1-2 Tbsp ground cumin
1 Tbsp ground coriander
2 Tbsp chili powder
1 tsp cayenne pepper (optional)
1-2 Tbsp parsley (I use the kind from the tubes)
1 1/2 cups veggie “beef” crumbles (optional)
2 large (28oz) cans diced tomatoes with juice
2 cans kidney beans, drained and rinsed
3 cans black beans, drained and rinsed
PRODUCE
1 bunch asparagus, cut into 1 inch chunks
12 cloves garlic, minced
20 leaves fresh sage
1 lb parsnips peeled and diced
1 lb butternut squash de seeded, sliced, and diced
1 red onion diced1 banana
8 dates, pitted
2 cups chopped butternut squash, 1/4 inch cubes
2 - 2 1/2 cups chopped kale (use less if frozen)
1/2 med yellow onion, thinly sliced
About 3/4 cup finely chopped broccoli (I used broccolini)
1/2 cup fresh parsley, finely chopped
1/3 cup fresh basil leaves, finely chopped
2-3 tablespoons finely chopped oil-packed sun-dried tomatoes (about 2 large)
3 large garlic cloves, minced
1 cup shredded carrot
1 spaghetti squash
1 cup chopped celery (from 2-3 stalks)
1 heaping cup peeled and chopped carrots (from 2 small carrots)
6 packed cups broccoli florets (from 1 large bunch broccoli)
2 cups peeled and chopped sweet potato (from 1 small sweet potato, about 320 g)
1.5-2 cups seeded and chopped Delicata squash (from 1 very small squash about 275 g)
1 large zucchini (or summer squash), diced
1 large green bell pepper, chopped
1 1/2 cups frozen corn (my favorite part!)
4-6 potatoes
1/2 cup mushrooms
DAIRY
3 tablespoons butter
2 Dozen eggs
1/2 tsp rosemary OR cumin (optional)
salt and pepper (1/4 - 1/2 tsp each or to taste)
Splash milk or cream
1 cup cottage cheese
1 cup shredded sharp cheddar cheese
1 tablespoon coarsely grated Swiss cheese
2lbs pumpkin puree
1 3/4 cup sweet potato flour
1 1/2 teaspoon fine salt
1 cup vegetable broth
2 tbsp balsamic vinegar
2 tbsp coconut oil divided
1/2 cup maple syrup
1 can chickpeas
½ cup sunbutter (or nut butter)
3 heaping tablespoons coconut flour
2 tablespoons unsweetened cocoa powder
1 heaping tablespoon coconut oil (mine was not melted)
1 teaspoon vanilla extract
¼ teaspoon baking powder
¼ teaspoon cinnamon
2 tablespoons date sugar
2 tablespoons coconut crystals
3 cups of assorted nuts and seeds
(ideas: pepitas, slivered almonds, whole almonds, walnuts, sunflower seeds)
1 cup dried cranberries
2 cups unsweetened shredded coconut
1/4 cup coconut oil
1/2 cup sunflower seed butter
1/2 cup raw honey
1/4 teaspoon pure vanilla extract
1/2 teaspoon sea salt
1 teaspoon cinnamon
3/4 cup walnuts, finely chopped and toasted
3/4 cup gluten-free rolled oats, processed into a coarse flour
1 (15-ounce) can kidney beans, drained and rinsed
2 tablespoons ground flax + 3 tbsp water, mixed
1/2 tablespoon olive oil
1 teaspoon dried oregano
6 cups vegetable broth
5 tablespoons nutritional yeast
1/4 teaspoon cayenne pepper (optional)
1-2 Tbsp ground cumin
1 Tbsp ground coriander
2 Tbsp chili powder
1 tsp cayenne pepper (optional)
1-2 Tbsp parsley (I use the kind from the tubes)
1 1/2 cups veggie “beef” crumbles (optional)
2 large (28oz) cans diced tomatoes with juice
2 cans kidney beans, drained and rinsed
3 cans black beans, drained and rinsed
PRODUCE
1 bunch asparagus, cut into 1 inch chunks
12 cloves garlic, minced
20 leaves fresh sage
1 lb parsnips peeled and diced
1 lb butternut squash de seeded, sliced, and diced
1 red onion diced1 banana
8 dates, pitted
2 cups chopped butternut squash, 1/4 inch cubes
2 - 2 1/2 cups chopped kale (use less if frozen)
1/2 med yellow onion, thinly sliced
About 3/4 cup finely chopped broccoli (I used broccolini)
1/2 cup fresh parsley, finely chopped
1/3 cup fresh basil leaves, finely chopped
2-3 tablespoons finely chopped oil-packed sun-dried tomatoes (about 2 large)
3 large garlic cloves, minced
1 cup shredded carrot
1 spaghetti squash
1 cup chopped celery (from 2-3 stalks)
1 heaping cup peeled and chopped carrots (from 2 small carrots)
6 packed cups broccoli florets (from 1 large bunch broccoli)
2 cups peeled and chopped sweet potato (from 1 small sweet potato, about 320 g)
1.5-2 cups seeded and chopped Delicata squash (from 1 very small squash about 275 g)
1 large zucchini (or summer squash), diced
1 large green bell pepper, chopped
1 1/2 cups frozen corn (my favorite part!)
4-6 potatoes
1/2 cup mushrooms
DAIRY
3 tablespoons butter
2 Dozen eggs
1/2 tsp rosemary OR cumin (optional)
salt and pepper (1/4 - 1/2 tsp each or to taste)
Splash milk or cream
1 cup cottage cheese
1 cup shredded sharp cheddar cheese
1 tablespoon coarsely grated Swiss cheese
Sexy in 60 LAST WEEK Paleo Inspired Shopping List
MEATS
1 pound of extra lean turkey, or ground sirloin
1 chicken breast, cooked and cubed
3lb grassfed beef bottom round roast
2 lbs. chicken drumsticks or wings
1 lb ground pork
About 3/4 lb pork sausage
2 Dozen Eggs
1.5 lbs. ground chicken
PANTRY
1 cup beef broth
1/2 cup bottled salsa 1/4 cup Peanut Butter
3 T soy sauce
½ cup sunbutter (or nut butter)
2 tablespoons honey
3 heaping tablespoons coconut flour
2 tablespoons unsweetened cocoa powder
1 heaping tablespoon coconut oil (mine was not melted)
1 teaspoon vanilla extract
¼ teaspoon baking powder
¼ teaspoon cinnamon
2 tablespoons date sugar
2 tablespoons coconut crystals
3 cups of assorted nuts and seeds
(ideas: pepitas, slivered almonds, whole almonds, walnuts, sunflower seeds)
1 cup dried cranberries
2 cups unsweetened shredded coconut
1/4 cup coconut oil
1/2 cup sunflower seed butter
1/2 cup raw honey
1/4 teaspoon pure vanilla extract
1/2 teaspoon sea salt
1 teaspoon cinnamon
1/4 cup canned coconut milk
PRODUCE
2 head of broccoli
1 avocado, seeded
1 green onion, diced
1 clove of garlic, minced
2 tomatoes, chopped
1 poblano pepper, chopped
1/2 onion, chopped
Juice from 1 lime
1/4 cup cilantro, chopped
1 head butter lettuce
1 carrot, julienne
2 sweet potatoes
1 large onion
10-14 fresh sage leaves
2 T freshed chopped ginger
1 banana
8 dates, pitted
Thyme
Rosemary
1/2 cup chopped fresh spinach
2 cups chopped butternut squash, 1/4 inch cubes
2 - 2 1/2 cups chopped kale (use less if frozen)
1 8 oz. bag frozen spinach, thawed
1/2 yellow onion, diced
1 clove garlic, minced
small handful fresh basil leaves
1 head of cauliflower, cored and chopped into large chunks
4-5 medium to large yellow squash
8 oz. mascarpone cheese
1 pound of extra lean turkey, or ground sirloin
1 chicken breast, cooked and cubed
3lb grassfed beef bottom round roast
2 lbs. chicken drumsticks or wings
1 lb ground pork
About 3/4 lb pork sausage
2 Dozen Eggs
1.5 lbs. ground chicken
PANTRY
1 cup beef broth
1/2 cup bottled salsa 1/4 cup Peanut Butter
3 T soy sauce
1 | 15oz can diced tomatoes, low sodium | ||||||||||
3 | tbsp tomato paste | ||||||||||
3 | tbsp Italian spice blend | ||||||||||
1 | tsp salt | ||||||||||
½ | tsp pepper |
2 tablespoons honey
3 heaping tablespoons coconut flour
2 tablespoons unsweetened cocoa powder
1 heaping tablespoon coconut oil (mine was not melted)
1 teaspoon vanilla extract
¼ teaspoon baking powder
¼ teaspoon cinnamon
2 tablespoons date sugar
2 tablespoons coconut crystals
3 cups of assorted nuts and seeds
(ideas: pepitas, slivered almonds, whole almonds, walnuts, sunflower seeds)
1 cup dried cranberries
2 cups unsweetened shredded coconut
1/4 cup coconut oil
1/2 cup sunflower seed butter
1/2 cup raw honey
1/4 teaspoon pure vanilla extract
1/2 teaspoon sea salt
1 teaspoon cinnamon
1/4 cup canned coconut milk
PRODUCE
15 | cloves garlic, crushed |
1 | pound of zucchini and/or yellow squash, cut into medallion rounds |
1 avocado, seeded
1 green onion, diced
1 clove of garlic, minced
2 tomatoes, chopped
1 poblano pepper, chopped
1/2 onion, chopped
Juice from 1 lime
1/4 cup cilantro, chopped
1 head butter lettuce
1 carrot, julienne
2 sweet potatoes
1 large onion
10-14 fresh sage leaves
2 T freshed chopped ginger
1 banana
8 dates, pitted
Thyme
Rosemary
1/2 cup chopped fresh spinach
2 cups chopped butternut squash, 1/4 inch cubes
2 - 2 1/2 cups chopped kale (use less if frozen)
1 8 oz. bag frozen spinach, thawed
1/2 yellow onion, diced
1 clove garlic, minced
small handful fresh basil leaves
1 head of cauliflower, cored and chopped into large chunks
4-5 medium to large yellow squash
½ | cup raw goat cheese, shredded |
2 | cups Greek yogurt |
Sexy in 60-LAST WEEK Paleo Inspired Meal Plan
This is it! The last week before we send you out into the world! We are so proud of you and the changes you have made in your lives! This is a lifestyle change, the way you show up in the world is hopefully more healthy and feeling more alive!
Treats and Snacks!
Chocolate Donuts--I love donuts!
Banana Bites
Day 1
Breakfast
Banana Bites
Lunch
Large Salad, grilled chicken, fruite
Dinner
Paleasanga
Day 2
Breakfast
2 Eggs with fresh fruit
Lunch
Large salad with left over dinner
Dinner
Paleo Ravioli
Day 3
Breakfast
Broccoli Breakfast Casserole
Lunch:
Dinner Leftovers
Day 4
Breakfast:
Leftover breakfast casserole
Lunch:
Leftover Paleo Raviolis
Dinner
Chicken Wraps
Day 4
Breakfast:
Boiled Eggs, fresh fruit
Lunch:
Chicken Wraps
Dinner
Glazed Parnsips and Butternut Squash
Roasted pork loin
Day 5
Breakfast
Granola Bars-Make ahead
Lunch:
Leftover Pork and Squash
Dinner
Braised Roast-you could put this in the crockpot
Day 6
Breakfast:
Egg Muffins
beat eggs, add veggies, put in muffin tins and bake at 350 for 20 minutes
Lunch
Leftover Roast
Dinner:
Thai Chicken Wings
Sauteed veggies
Dinner
Pork Spinach Burgers
1/2 Baked Sweet Potato
Friday, October 25, 2013
Sexy in 60-EVERYONE'S meal plan Week 8
We are down to the last few weeks!
This week's meals are YOUR choice. Pick your FAVORITE week and REPEAT! For the last week I will plan a special plan. On November 13th, a wednesday we will have a CELEBRATION!
We officially end our journey on November 8th, but we hope you know the journey has really just begun!
Sunday, October 20, 2013
Sexy in 60 Week 7 WORKOUTS
Monday:
10am TRX with Joey
OR
5:30PM Fortis Boot Camp with Amy
Tuesday:
5:30am Yoga Flow
or
5:45 Yoga Flow
Wednesday:
9:15 Yoga Cycling--YOU MUST RESERVE!!!
Noon Cycling
Thursday:
5:30pm At the Dog Park
Friday:
9:15 Yoga Flow
or Noon Yoga FLow
Saturday @ the fountain 8am!!!!
Sexy in Sexy Week 7 Paleo Shopping List
Meat
6 eggs
2 tablespoons grassfedbutter
One whole chicken
2 Dozen Eggs
1 tablespoon grassfed butter
1 pound beef stew meat, cubed
2.5lbs (8 legs) chicken legs
4oz (8 slices) prosciutto
4.5 to 5 pound Pork Loin Roast (two pork loins tied together)
Produce
3 bananas
1 small onion, chopped
1 small butternut squash (about 1 pound), peeled and seeded
2 Bulbs Roasted Garlic
1 Tbsp fresh sage, chopped
1 ½ Tbsp fresh rosemary, chopped
Pantry
2 heaping tablespoons chunky almond butter
dark chocolate chips, optional
1 cup cashews
1/2 cup macadamia nuts
macadamia nut oil
1 cup pumpkin puree
1 cup almond meal
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoons cinnamon
1/2 teaspoon pumpkin pie spice
coconut oil
1 teaspoon oregano
1 teaspoon sea salt
1/2 teaspoon coarse ground black pepper
1 large onion, chopped
choppedcurry powder, turmeric, sea salt and coarse ground black pepper, to taste
1/3 cup coconut oil
1 teaspoon dried oregano
6 eggs
2 tablespoons grassfedbutter
One whole chicken
2 Dozen Eggs
1 tablespoon grassfed butter
1 pound beef stew meat, cubed
2.5lbs (8 legs) chicken legs
4oz (8 slices) prosciutto
4.5 to 5 pound Pork Loin Roast (two pork loins tied together)
Produce
3 bananas
1 cup blueberries, fresh or frozen
1 large head cauliflower
5 large cloves garlic
spinach or kale in a blender along with some fresh or frozen fruit, additional vegetables
1 large onion, chopped
8 anaheim peppers, chopped
8 anaheim peppers, chopped
1/4 cup fresh basil, chopped
4 cups zucchini, chopped
4 cups zucchini, chopped
1 bunch fresh cilantro, stems discarded
1 orange pepper, chopped
1 red pepper, chopped
1 ½ Tbsp fresh thyme, chopped
1 large onion, chopped
2 small zucchini, peeled and thinly sliced
1 medium eggplant, peeled and thinly sliced
5 cloves garlic, minced
1 head cauliflower, shredded1 orange pepper, chopped
1 red pepper, chopped
1 ½ Tbsp fresh thyme, chopped
1 large onion, chopped
2 small zucchini, peeled and thinly sliced
1 medium eggplant, peeled and thinly sliced
5 cloves garlic, minced
1 small onion, chopped
1 small butternut squash (about 1 pound), peeled and seeded
2 Bulbs Roasted Garlic
1 Tbsp fresh sage, chopped
1 ½ Tbsp fresh rosemary, chopped
Pantry
2 heaping tablespoons chunky almond butter
dark chocolate chips, optional
1 cup cashews
1/2 cup macadamia nuts
macadamia nut oil
1 cup pumpkin puree
1 cup almond meal
1 teaspoon baking soda
1 teaspoon baking powder
2 teaspoons cinnamon
1/2 teaspoon pumpkin pie spice
coconut oil
1 teaspoon garlic powder
1 teaspoon onion powder1 teaspoon oregano
1 teaspoon sea salt
1/2 teaspoon coarse ground black pepper
1 large onion, chopped
choppedcurry powder, turmeric, sea salt and coarse ground black pepper, to taste
1/3 cup coconut oil
1 teaspoon dried oregano
- 1 teaspoon dried french thyme
1 teaspoon dried basil
dried oregano, to taste
black pepper, to taste
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