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

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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