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

• 
  

   

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 

1	15oz can diced tomatoes, low sodium
3	tbsp tomato paste
3	tbsp Italian spice blend
1	tsp salt
½	tsp pepper

 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

15	cloves garlic, crushed
1	pound of zucchini and/or yellow squash, cut into medallion rounds

 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

½	cup raw goat cheese, shredded
2	cups Greek yogurt

 8 oz. mascarpone cheese
 

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

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!

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 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 

1/4 cup fresh basil, 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, shredded
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 powder
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

• 1 teaspoon dried french thyme
  1 teaspoon dried basil
  dried oregano, to taste
  black pepper, to taste
  
   
  
  
  
  
   
•  

Sexy in 60 Week 7 Veg Meal Plan

Are you eating enough veggies?  Make sure you have at least one large salad a day!

Here's your treat this week Paleo Pumpkin Blueberry Bread  Eat sparingly...by now our cravings should be all about gone!  So this is for those days when you just need a little self love.

Day 1
Banana Nut Pancakes--I'm liking this paleo porn recipe (LOVE the name!!) scroll down for recipes

Lunch
Large Green Salad
Annies Light Goddess Dressing
1/2 Cup Chick Peas
any veggies
Dinner:
Pappardella With Mushrooms


Day 2
 Green Smoothie

Lunch:
Leftover dinner

Dinner
Primal Zucchini Bake

Day 3
Breakfast:
2 Eggs + Fresh Fruit

Lunch:
Leftover Bake

Dinner:
Black Bean Cakes
Thyme for Butternut Squash Fries

Day 4
 Breakfast:
Green Smoothie

Lunch:
Leftover  + Green Salad

Dinner:
Chili
Roasted Root Veggies-cut up root veggies, toss with olive oil and salt, roast at 350 for 25 minutes


Day 5
Breakfast:
Egg Muffins

Lunch:
Leftover Chili with cut up raw veggies

Dinner:
Eggplant stew over "rice"

Day 6

 Breakfast:
Slice of Paleo Pumpkin Blueberry Bread
2 Eggs

Lunch:
Leftover Stew

Dinner:
Garlic "mashed Potatoes"
Butternut Pear Soup

Sexy in 60 Week 7 Paleo Meal Plan

Are you eating enough veggies?  Make sure you have at least one large salad a day!

Here's your treat this week Paleo Pumpkin Blueberry Bread  Eat sparingly...by now our cravings should be all about gone!  So this is for those days when you just need a little self love.

Day 1
Banana Nut Pancakes--I'm liking this paleo porn recipe (LOVE the name!!) scroll down for recipes

Roast Chicken
Garlic "mashed Potatoes"

Day 2
 Green Smoothie

Lunch:
Leftover Chicken & Large Green Salad

Dinner
Primal Zucchini Bake

Day 3
Breakfast:
2 Eggs + Fresh Fruit

Dinner:
Roasted Garlic and Herb Pork
Thyme for Butternut Squash Fries

Day 4
 Breakfast:
Green Smoothie

Lunch:
Leftover Pork + Green Salad

Dinner:
Baked Chicken Legs with Prociutto
Roasted Root Veggies-cut up root veggies, toss with olive oil and salt, roast at 350 for 25 minutes


Day 5
Breakfast:
Egg Muffins

Lunch:
Leftover chicken leg with cut up raw veggies

Dinner:
Eggplant stew over "rice"

Day 6

 Breakfast:
Slice of Paleo Pumpkin Blueberry Bread
2 Eggs

Lunch:
Leftover Stew

Dinner:
 Rotisserie Chicken
Butternut Pear Soup

Sexy in 60 Week 7 Veg Shopping List

Dairy

1 tablespoon grassfed butter
1 cup parmesan cheese, shredded, optional
1 tablespoon Kerry Gold grass-fed butter 
 1/2 cup plain greek yogurt
2 ounces Parmigiano-Reggiano cheese, divided
1/4 cup heavy whipping cream   
1 dozen egges

Produce
1 large onion, chopped
2 small zucchini, peeled and thinly sliced
1 medium eggplant, peeled and thinly sliced
 Turnips
Parsnips
Rutebega
Carrots
 1 large onion, chopped
8 anaheim peppers, chopped
 1/4 cup fresh basil, chopped
4 cups zucchini, chopped
5 cloves garlic, minced
1 head cauliflower, shredded
1 small onion, chopped
1 cipolla onion, chopped
1 small butternut squash (about 1.2 pounds), peeled, seeded and diced large
3 very ripe green anjou pears, peeled and diced large
fresh chives
1 tablespoon olive oil 
1/4 cup finely chopped shallots
2 (4-ounce) packages exotic mushroom blend, sliced or coarsely chopped
2 garlic cloves, minced
1 red bell pepper, diced
1 green bell pepper, diced
1 red onion, diced


 
Pantry
 1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon sea salt
1/2 teaspoon coarse ground black pepper 
curry powder, turmeric, sea salt and coarse ground black pepper, to taste
sea salt and coarse ground black pepper, to taste
1 tablespoon coconut oil
can Kidney beans, drained and rinsed
1 can Black beans, drained and rinsed
1 can Pinto beans, drained and rinsed
1 cup frozen corn
1 28 oz can crushed tomatoes
1 cup vegetable broth
5 garlic cloves, minced
1 heaping tbsp chili powder
1 tsp cumin
1 tsp coriander
1 tsp Ghirardelli cocoa powder (unsweetened)
1/2 tsp garlic powder
1/4 tsp (or a bit less) cayenne pepper
A couple splashes of soy sauce
1/2 cup dried porcini mushrooms (about 1/2 ounce)
 8 ounces uncooked pappardelle pasta or bucatini--PLEASE BUY  Qunioa Pasta
3 1/4 teaspoons salt, divided
2 tablespoons dry sherry
1 teaspoon finely chopped fresh sage
1/2 teaspoon cracked black pepper
1 teaspoon truffle oil
Sage leaves (optional) 3 tablespoons olive oil, divided
1 (15-ounce) can black beans, rinsed and drained
1/2 cup panko, divided
1/4 cup finely chopped green onions
2 tablespoons chopped fresh cilantro
3/4 teaspoon ground cumin
1/4 teaspoon kosher salt

Sexy in 60 VEG Plan Week 6

Week 6---way to go!!!

Treat for YOU!!!!!   Triple Chocolate Vegan Donuts!

Day 1

Breakfast
1/2 cup cooked oatmeal
1/4 cup berries
1 small handful of nuts

 Lunch:
Large Salad with 1/2 cup chickpeas and oil and vinegar

 Dinner

Buckwheat Noodles

Day 2

Breakfast:

2 Eggs + Fresh Berries

Lunch: Leftover Buckwheat Noodles

Dinner

Spicy Vegan Sloppy Joes

Day 3

Breakfast:

Breakfast

Baked Apples

2 Eggs 

Lunch

Leftover Sloopy Joe on Lettuce

Dinner:

Carrot Ginger Soup

large salad or sauted veggies

Day 4

Breakfast

1/2 cup cooked oatmeal

1/2 cup berries

Lunch

Leftover soup and a large salad or raw veggies

Dinner:

Vegetarian Baked Beans with Barley

Day 5

Breakfast:

2 Eggs any style

Fresh Fruit

Lunch:

Leftover Baked Beans

Dinner:

Thai Citrus Skewers

Day 6

Breakfast:

Oatmeal + Fruite

Lunch:

Leftover

Dinner:

Tex Mex Squash with Black Beans

Sexy in 60 Veg Inspired Week 6 Shopping List

Produce
 3/4 cup finely chopped onion
6-8 carrots peeled and chopped
1 onion chopped
juice of 1 orange
1 navel orange, unpeeled
1/4 pound snap peas
2 oz fresh shiitake mushrooms 
 1/2 tsp fresh ginger minced
1/4 cup fresh orange juice
1/4 cup fresh lime juice
1 medium spaghetti squash 
2 avocados, pitted and flesh scooped out
1/2 cup diced red onion
1 small tomato, seeded and diced 

Dairy


Pantry
3/4 cup pearl barley
2 cans (15 ounces each) pinto beans, rinsed and drained
1 can (28 ounces) crushed tomatoes
3/4 cup dark brown sugar, packed--PLEASE USE SYRUP
1/3 cup molasses
2 tablespoons ketchup
1 tablespoon dry mustard
1 teaspoon salt
1/2 teaspoon nutmeg
1/4 teaspoon cayenne pepper
4 cups vegetable broth
1/2 cup coconut milk (I used the canned full fat milk)
1 tsp curry powder
salt to tast
1/3 cup low-sodium soy sauce

1 tablespoon honey
2 packages (14 oz each) extra-firm tofu, drained
Vegetable oil cooking spray
extra virgin olive oil
ground cumin
ground chili powder
dried oregano
salt & pepper
1 (15-ounce) can black beans, drained and rinsed (about 1.5 cups cooked beans)
1/4 cup chopped cilantro leaves
2 tablespoons fresh lime juice, or to taste
fine grain sea salt, to taste
freshly ground black pepper, to taste
red pepper flakes, to taste

 

 

Sexy in 60 Paleo Inspired Week 6 Shopping List

Meat
5 oz. (4g) can of wild-caught tuna (drained)
1 lb chicken breast + 2 chicken breasts, cut into chunks
1 package applegate farms bacon
1-2 lbs grass fed flank steak
5 ounces of Prosciutto di Parma
1 tbsp butter
Sliced Roast Beef
Sausages
Rotisserie Chicken

Dairy
2 Dozen Eggs


Produce

Wedge of iceberg lettuce* (use your favorite salad greens)
4 slices of cucumber (quartered)
spaghetti squash
4 cherry tomatoes (quartered)
2 tablespoons roughly-diced onion
 Veggies for grilling
½ medium onion, finely diced
3 cloves of garlic, minced
½ pound of cremini mushrooms, thinly sliced
½ pound frozen spinach, thawed and squeezed dry
1 cup of cherry tomatoes, halved
1 stalk celery, chopped
1/2 large, white onion, finely chopped
1 small sweet potato, peeled and diced
2 cloves garlic, minced
Fresh Berries
6-8 carrots peeled and chopped
1 onion chopped
juice of 1 orange
1/2 tsp fresh ginger minced







Pantry
Oil + vinegar salad dressing
Pesto
1/2 C. Pure pumpkin puree
1/2 C. Almond butter
1 T. Vanilla
1 t. Cinnamon (or more if you prefer)
1/4 t. Nutmeg
 4 tablespoons fat (coconut oil, ghee, etc.)
¼ cup coconut milk (the fatty stuff at the top of the can works best)
2 tablespoons of coconut flour

2 cups chicken (or beef) broth
1 tbsp corn starch
1 tsp rosemary
1 tsp thyme
1/2 tsp sage
Sauerkraut
 4 cups vegetable broth
1/2 cup coconut milk (I used the canned full fat milk)
1 tsp curry powder

salt to taste

Sexy in 60 Paleo Inspired Meal Week 6

Day 1
Breakfast
bullet proof coffee and 2 eggs any style


Lunch
tuna and egg salad




Dinner
Pesto and protein of your choice ( I actually do a chicken,bacon,shrimp combo) over spaghetti squash





Day 2
breakfast
pumpkin pancakes


 Lunch
Left over Pesto dinner- in my house there is usually no protein left ( this dinner is a crown pleaser) in this case I use left over squash and 2 fried eggs covered in pesto




Dinner
Grilled flank steak and roasted Veggies



Day 3
Breakfast
Prosciutto wrapped mini frittatas muffins


Lunch
make a salad with any left over steak and Kombucha


Dinner
chicken and dumpling casserole



Day 4
Banana Pancakes



lunch
roast beef roll ups with mixed berries

dinner




Day 5
Breakfast
Prosciutto wrapped mini frittatas



lunch
sausage(no MSG) and Sauerkraut




dinner
Chicken and Dumpling Casserole



Day 6
bullet proof coffee 2 eggs any style with fruit



Lunch
Tuna salad on cucumbers or rice less cucumber sushi rolls(albertsons) and Kombucha



Dinner
carrot soup and roasted chicken

Sexy in 60 Workout Week 6

Plateau?  I don't think so!!  Kick it up a notch, YOU ARE READY!

Monday:  5:30am Cycle with Melisa K
OR 5:45 Lux Barre with Jessica

Tuesday: 9:15 Yoga Sculpt with Tristen--we can fit all of you!!! FREE MEMBER CHILDCARE-RESERVE YOUR SPOT BY CALLING YOGALUX

Wednesday: 9:15 Classic Flow with Grace OR 7:00 with Zak

Thursday: 5:30am TRX with Joey OR 5:30pm with Lauren

Friday: 9:15 with Matt Caron

Saturday: 8am @ the fountain with Tristen!!!!

Sexy in 60 VEG inspired Week 5

Week 5--Keep it up!  One of the things I love about fall is soup!  Soup is a filling and healthy way to eat! If you want to add some salad dressings in, please read the labels.  NO SUGAR and buy the full fat and use less.  Remember our goal is real food.

Day 1
Breakfast
1/2 cup cooked oatmeal
1 small handful nuts
1/4 cup fresh fruit

Lunch
Hummus Wrap
1 sprouted grain tortilla
1/2 cup hummus
all the veggies you like

Dinner
Deep Dish Polenta Pizza

 Day 2
Breakfast
 2 eggs any style
1 cup fruit

Lunch
 Leftover polenta pizza
cucumber and carrot sticks

Dinner
Minestrone
with a large side salad or sauted veggies

Day 3
 Breakfast
 Chia Seed Breakfast Bowl

Lunch
Leftover soup
side salad with oil and vinegar

Dinner
Rosti Casserole


Day 4
 Breakfast
Pumpkin Smoothie

Lunch
Leftover Rosti Casserole

Dinner
Kale and White Bean Soup

Day 5
Breakfast
2 Eggs any style
Fresh fruit

Lunch
Leftover soup

Dinner
Fall Veggie Curry



Day 6
Breakfast
Pumpkin Smoothie or Oatmeal

Lunch
Leftover Curry

Dinner
Soba Noodles & Tofu

Sexy in 60 PALEO Week 5 SHOPPING

MEAT/DAIRY
chicken sausage
Turkey-SANDWICH
1 lb. ground beef, chicken, turkey, pork…almost any ground meat will work

2 pounds boneless pork shoulder, trimmed of excess fat and blotted dry

2 lbs ground beef
 grass-fed butter
1 4-ounce boneless, skinless chicken breast
2 Dozen egg
 8-10 oz. salmon filet (serves 4)

 VEGGIES/FRUITS
 sweet potato
onion
2 cloves garlic
, cucumber,
avocado
4 onion, cut into eighths
2-3 carrots, cut into large chunks
1-2 turnips, cut into large chunks
1-2 inch piece of ginger, sliced
spinach
berries
1 cup kale
1 large Gala apple (or other sweet apple), roughly chopped
1 English cucumber, peeled and roughly chopped
1 tbsp fresh lemon juice
1 tsp fresh grated ginger
2 carrots or parsnips, chopped
4 oz. mushrooms, sliced
1 T each FRESH rosemary, sage and thyme (herbs are the flavor maker and must NOT be omitted)
1/2 head cauliflower, chopped and boiled in water until soft
1/2 cup sliced yellow onion
1/2 cup diced butternut squash
2 fresh sage leaves, chopped
1/2 cup broccoli florets
 1 T olive oil2 shallots, sliced

5-6 oz shiitake mushroom, whole

1 T sesame seeds

1 bunch kale, break up leaves, discard thick stems

2 avocados
zest of 1 orange
juice of 2 oranges

PANTRY
rosemary
cinnamon
Frank’s Original Red Hot Sauce
1 cup beef broth
1/2 tsp Berbere spice or cayenne (optional)
1 T coconut oil
2-4 T Massaman curry paste
1 can coconut milk
2 tsp coconut aminos (or wheat-free tamari)
1/4 cup cashews (optional)

1 bay leaf

Three 14.5-ounce cans sauerkraut (Bagged is fine too. Either way, check the ingredient label for non-Paleo ingredients)

Maple syrup, to taste (I used 1/2 tbsp or so)
Protein powder, optional

14 oz can of pumpkin puree (NOT pumpkin pie)
1 (28 oz) can diced, fire roasted tomatoes
1 (15 oz) can tomato sauce
1 (7 oz) can diced, roasted green chilies
1 c chicken or beef stock
FOC (fat of choice)
splash + 1/2 c chicken stock
1 T potato starch
1 egg
2 T chili powder
2 T cumin
1 T paprika
2 t salt
2 t coriander
2 t cinnamon
2 t cocoa powder
1 t garlic powder
1/2 t cayenne
1/3 cup low-sodium chicken broth

2 T coconut aminos (non-soy seasoning sauce)

1 T olive oil

Approximately 1 tsp. black pepper

Approximately 1 tsp. ground ginger

1 T sesame seeds

1/4 C coconut aminos

1 t coriander1/2 t salt

Sexy in 60 Paleo Inspired Meal Plan Week 5

Day 1
Breakfast
Paleo sweet potato hash 
 Make a big batch of this we are going to eat it a couple times this week! I also love it with apples and red onions


lunch
Turkey, cucumber,avocado rolls



dinner
beef curry




Day 2
Breakfast
eggs any style with spinach and berries



Lunch
left over curry




Dinner
Paleo Pork and sauerkraut




Day 3
breakfast
left over Sweet potato hash topped with fried egg




lunch
green monster smoothie, rotisserie chicken ( Dont throw away your bones! Make your own broth)



Dinner
Paleo pumpkin chili (This makes a lot of chili! so you don't have to double it)
 


 Day 4
Breakfast
banana pancakes




Lunch
Left over Pumpkin chili




Dinner
Roasted Chicken with butternut squash( I do another variation of this with sweet potato and carrots, toss with a little maple syrup and thyme)



Day 5
Breakfast
Eggs any style with spinach, or finish up the hash or chili topped with a fried egg



Lunch
Left over Pork with Kraut or chicken and roasted veggies



Dinner
Paleo shepherd Pie



Day 6
Green monster smoothie




Lunch
Left over shepherds Pie




Dinner
salmon and kale

Sexy in 60 VEG Week 5 Shopping List

Pantry
 4 tbsp chia seeds
1 – 1.25 cups almond milk (it’s great made with Homemade Almond Milk)







2 tbsp raw buckwheat groats, soaked
1/2 tsp pure vanilla extract
two pinches of cinnamon
2 tbsp raisins, soaked
2 tbsp whole raw almonds, chopp
1/4 teaspoon grated whole nutmeg ed and soaked
couples pinches of cinnamon
2 tbsp hemp seeds
Olive Oil
1 cup polenta (not instant)
Whole grain flour
3 tablespoons rice vinegar
2 tablespoons white miso
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1/2 cup organic vegetable broth (such as Swanson)  
 2 teaspoons Madras curry powder  
1 tablespoon lower-sodium soy sauce
1 teaspoon dark sesame oil
4 ounces uncooked organic soba noodles
1 (14-ounce) package extra-firm tofu, drained

Veggies/Fruits

2 small bananas, chopped small
1/2 head radicchio, shredded
1/2 cup sun-dried tomatoes, thinly sliced
2 Small Turnips
1/4 cup chopped fresh chives
3 cups shredded russet potatoes
4 Cloves Garlic
onion
1 bunch kale
fresh rosemary
2 stalks celery
1 lemon
1 cup diced peeled sweet potato
1 cup small cauliflower florets
1/4 cup thinly sliced yellow onion
1 tablespoon minced peeled ginger
1 tablespoon minced garlic
6 ounces shiitake mushrooms, stems discarded
1 pound asparagus spears, trimmed and cut into 1-inch pieces $
1/4 cup thinly sliced green onions 
 

Dairy

1/4 cup grated Parmesan (1 ounce)

1 1/4 cups fat-free Greek-style yogurt  

1/2 cup plain 2% reduced-fat Greek yogurt 

4 ounces mozzarella, cut into 1/2-inch pieces

  2 Dozen large eggs 

1/3 Cup  Grass Fed Butter 

1 1/4 Cup Gruyere Cheese-Omit for better results

1/2 cup shaved parmesan

• 
  

Recipes

Week 5 Workouts!

You are doing amazing.  By now you should be seeing some really positive changes in your body and your energy levels. 

Here's are workouts for the week!  When you go to Yogalux for the first time you will need to fill out a waiver.  They are expecting you!

October 7
Monday 530 am yoga sculpt at ignite or 10am Yogalux boot camp with Joey 

Tuesday 530am or 7pm yoga flow at ignite

Wednesday 530pm yoga flow or noon yoga barre with Lauren at Yogalux (this is an amazing class)

Thursday 630 at dog park

Friday 1030 yoga flow ignite

Saturday 8 at fountain with Joey

Sexy in 60 Paleo Meals Week 4-1/2 way through!!!

Week 4- You are half way through!  By now hopefully people are starting to notice your glowing skin and smaller waist!  Your workouts should be getting easier and your sleep better.  Don't quit now!  Keep going!  You are halfway to the finish line!  

 

This week we get to add another treat and some different snacks.  Our goal for you is to have a balanced life after the program is done!  We want you to feel so good that this way of eating and living becomes a permanent shift in your life!

Don't forget to make your paleo sauces (mayo, ranch, bbq) this week.  

Recipes to make AHEAD of time:

Coconut Flake Snacks

Power Bars

Boiled Eggs

 Day 1

Breakfast

Power Bars

Lunch

Tuna Salad

Dinner

Slowcooker Chicken

Carrots/Other veggies in the crockpot

Day 2

Breakfast

Paleo Breakfast Muffins--Make double~!

Lunch

Leftover chicken on salad with paleo approved dressing (oil and lemon)

Dinner

Simple Salmon

Julienned Veggie Salad--you can use chopped veggies if you don't have a mandoline

Day 3

Breakfast

Baked Apples

2 Eggs 

Day 4
breakfast
green monster smoothie

Lunch
rotisserie chicken and roasted sweet potatoes

dinner
Paleo pesto spagetti squash and protein of choice ( I actually do organic bacon ,chicken and shrimp together)

Day 5

Breakfast

2 eggs any style

Fresh Pineapple

Lunch

Leftover Spaghetti squash and protein on salad

Dinner

Pork Chops with Peaches

Day 6

Breakfast

Pumpkin Pancakes 

Lunch

Leftover Pork Chops

Dinner

Satay Chicken Skewers

Bonus:  Keep portions in control:  Banana Raisin Cookies

Workout Week 4!

Monday: 05:30:00 AM Yoga Sculpt

Tuesday:  10:30:00 AM Yoga Flow

Wednesday  10:30:00 AM HIIT with Joey

Thursday 05:30:00 PM Sculpt

Friday 09:15:00 AM Yoga Flow

Saturday: 08:00:00 AM

@thedogpark SEH

Sexy in 60 Paleo Inspired Shopping List Week 4

Always buy a little extra fruit and veggies to snack on.

Pantry

½ Tbsp Coconut Oil, melted
1 tsp Ground Cinnamon
Dash of Ground Nutmeg
cup dried apricots
2 cups pecans
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
¼ tsp Allspice
1/8 teaspoon (pinch) nutmeg, optional
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
1 cup Unsweetened Coconut Flakes

 Meats/Dairy

1 dozen eggs  + Eggs: Half the amount of muffins you want to make
Bacon: I like to use bacon that has a large surface area. So something like back bacon works well as you can spread the bacon around the muffin tray very effectively.
5 oz. (4g) can of wild-caught tuna (drained)
1lb salmon
1 whole chicken that fits in your crockpot

Veggies/Fruits

 1 Sweet Apple (no green apples allowed)
Tomato
Mushrooms
Whatever else you think would work in a paleo breakfast muffin
Wedge of iceberg lettuce* (use your favorite salad greens)
4 slices of cucumber (quartered)
4 cherry tomatoes (quartered)
2 tablespoons roughly-diced onion
Oil + vinegar salad dressing
10 carrots cut up
2 cups celery cut up
1/4 onion diced6 large carrots, peeled
2 large zucchini
2 large yellow squash
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
Freshly squeezed lemon juice, to taste

Updated 9-30-12 for missing meals


4 boneless pork chops;
2 green onions, thinly sliced;


Sea salt and freshly ground black pepper;
12 boneless, skinless chicken thighs, cut into strips


1/4 tsp freshly ground black pepper
 1 tbsp. fresh thyme, chopped;
2 peaches cut into 8 wedges;
3 ripe bananas;
2 Tbs fresh ginger root, rough chopped
1 large shallot, rough chopped
4 garlic cloves
1 serrano chili pepper, sliced, stem removed

¼ cup applesauce;
3 cups almond meal;
½ cup coconut flour;
¼ cup coconut flakes;
¼ cup full-fat coconut milk;
½ cup raisins;
1 tsp. vanilla;
1 tsp. cinnamon;
1/3 cup olive oil
1/2 tsp sea salt (optional)
1/4 tsp cayenne pepper
1 (14 fl oz) can coconut milk
1/2 cup almond butter
2 Tbs lime juice
1/2 cup dry white wine;
½ cup chicken stock;
2 tsp. ghee (or other Paleo cooking fat);
2 tsp. olive oil;
1 Tbs fish sauce

Sexy in 60-Move it Week 3

MOVE IT!

Monday:           8am Yoga Conditioning

Tuesday:          6PM @ the Dog Park

Wednesday:     10:30 HIIT with Joey

Thursday:        7PM Yoga Flow

Friday:            5:30AM Yoga Conditioning

Saturday:        8:00AM @the fountain

Sexy in 60 Veg Inspired Meal Plan Week 4

Week 4- You are half way through!  By now hopefully people are starting to notice your glowing skin and smaller waist!  Your workouts should be getting easier and your sleep better.  Don't quit now!  Keep going!  You are halfway to the finish line!  

 

This week we get to add another treat and some different snacks.  Our goal for you is to have a balanced life after the program is done!  We want you to feel so good that this way of eating and living becomes a permanent shift in your life!

Snacks:
Savory Coconut Flakes

Day 1
Breakfast
1/2 cup cooked oatmeal
1/4 cup berries
1 small handful of nuts

Lunch
Hummus or Egg wrapped in Sprouted Grain Tortilla with Veggies

 Dinner
Spaghetti I
Julienned Veggies


Day 2
Breakfast
2 Eggs
1/2 cup berries

Lunch
Leftovers from Dinner

Dinner
Egyptian Edamame Stew

Day 3

Breakfast

Baked Apples

2 Eggs 

Lunch
Leftover Stew

Dinner
Greek Feta Wraps--Double up filling for tomorrow's lunch

Day 4
Breakfast
2 Eggs
Baked Apples or fresh fruit

Lunch
Feta Wrap Filling on Salad Greens

Dinner
Crockpot Ratatouille

Day 5
Breakfast
Power Bars 

Lunch
Leftover Ratatouille

Dinner
Shipwreck Casserole

Day 6
Breakfast
Pumpkin Pancakes 

Lunch
Leftover Shipwreck--ha ha

Dinner
Roasted Butternut Squash Soup
Roasted Sweet Potatoes with small dollop grass fed butter

Sexy in 60 Veg Inspired Shopping List Week 4

You may have leftover pantry items by now.  Make sure to check before you buy more!

Pantry

1/4 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon cinnamon
1/4 teaspoon salt
nutmeg
1/4 cup pumpkin puree
1/2 teaspoon apple cider vinegar
1 tablespoon coconut oil, (add more for more moisture)
1/4 cup maple syrup or honey, (optional, but it really sweetens them!)
 1 cup Unsweetened Coconut Flakes
¼ tsp Allspice
2 teaspoons ground cumin
1 teaspoon ground coriander
1/8 teaspoon cayenne pepper, or to taste
1 28-ounce can diced tomatoes
4 10-inch sprouted whole wheat tortillas
2 tbsp balsamic vinegar
 1 cup dried apricots
 2 cups pecans
1 tablespoon vanilla extract
½ cup chocolate chips of your choice, or none whatsoever
1/4 cup olive oil
1/4 cup white wine
1-14 oz. can of vegetarian baked beans
 1-10 oz. can of condensed tomato soup

Dairy/Other

 1 dozen eggs
3/4 cup feta cheese, crumbled
 (8-ounce) packages tempeh
 small amount of grass fed butter

Veggies/Fruits

1 Sweet Apple (no green apples allowed)
6 large carrots, peeled
3 large zucchini
2 large yellow squash  
5 cloves garlic, minced
2 lemons Freshly squeezed lemon juice, to taste
1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
2 large onion, chopped
1/4 cup chopped fresh cilantro, or mint
approx 16 cherry tomatoes, sliced in half
10 black olives, sliced
1/2 red onion, sliced thin
1 small yellow squash, sliced
1 cucumber, diced
1 tbsp chopped fresh parsley
1 clove garlic, minced
2 tsp olive oil
1/4 tsp salt
1/4 tsp pepper

1 spaghetti squash, halved lengthwise and seeded
 2 red onions, chopped

3 Yukon Gold potatoes, chopped
2 small eggplant, ends trimmed, cut into large chunks
3 small zucchini, ends trimmed, cut into large chunks
4 bell peppers (assorted colors), seeded, cut into large chunks
4 medium tomatoes, seeded, cut into medium chunks
4 portobello mushroom caps, stems removed, cut into large chunks
2 Tbsp fresh thyme leaves (or 1 Tbsp fresh oregano leaves)
2 Tbsp arrowroot or cornstarch
2 large baking potatoes, thinly sliced
1 medium butternut squash
1 yam/sweet potato
1 onion
4 cloves garlic
2-3 carrots
salt and fresh ground pepper
 2-4 sweet potatoes for roasting