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healthy chocolate chip banana muffins

Welcome to week two of our three-week Bring on Summer program meal plan. If you’d like to view the full complimentary program, which also includes additional meal plans and recipes, workouts, and other healthy-habit tips, you can do so here. (Find the week one meal plan here.)

The Meal Plan 

  Breakfast Lunch Dinner Snack (Optional)
Sunday Anytime Eggs Greek Chicken With Quinoa Tabbouleh One-Skillet Mexican Turkey With Cauli-Rice Almond Butter Banana Blender Muffins
Monday Protein Shake Mediterranean Salmon Salad Sirloin With Steakhouse Mushrooms + Side Salad Red Bell Pepper With Hummus
Tuesday Protein Shake Creamy Tomato and Turkey Soup + Side Salad Pizza Topping Lasagna Celery With Almond Butter
Wednesday Protein Shake Hot Dogs With Sauerkraut and Red Potatoes Mediterranean Salmon Salad Almond Butter Banana Blender Muffins
Thursday Protein Shake Pizza Topping Lasagna Creamy Tomato and Turkey Soup + Side Salad 2 Hard-Boiled Eggs + Small Apple
Friday Protein Shake Rotisserie Chicken Burrito Bowl Hot Dogs With Sauerkraut and Red Potatoes Almond Butter Banana Blender Muffins
Saturday Protein Shake Creamy Tomato and Turkey Soup + Side Salad Pizza Topping Lasagna Carrots With Hummus

 The Recipes

Breakfast

Anytime Eggs

Ingredients:

  • 2 tsp. ghee or coconut oil
  • 2 tbs. onion, chopped
  • 1/4 cup mushrooms, chopped
  • 1/8 tsp. garlic powder
  • 1/2 bell pepper, chopped
  • 3 eggs, whisked
  • 1 cup fresh berries

 Directions:

  1. In a skillet, melt the ghee or coconut oil until hot.
  2. Sauté the onions and mushrooms until the onions are translucent.
  3. Add the garlic powder and red pepper. Sauté another two minutes.
  4. Add the eggs and cook through. Serve with berries.

Chocolate Covered Banana Shake

Ingredients:

  • 2 scoops chocolate Vegan Protein Plus All in One (or add 1 tbs. pure cocoa if you have vanilla protein powder)
  • 1 scoop double chocolate Life Greens
  • 8–12 oz. unsweetened almond or coconut milk
  • 1/2 frozen banana
  • 3–6 ice cubes

Directions:

  1. Add all ingredients to a blender and blend until smooth.

Berry Sunrise

Ingredients:

Directions:

  1. Add all ingredients to a blender and blend until smooth.

Lunch and Dinner

Greek Chicken With Quinoa Tabbouleh

Ingredients:

For the chicken:

  • 4 chicken breasts, pounded
  • 1/2 cup olive oil
  • 1 tsp. garlic powder
  • 1 tsp. rosemary
  • 1 tsp. thyme
  • 1 tsp. oregano
  • 1/4 cup lemon juice

For the tabbouleh:

  • 2 cups quinoa, cooked
  • 2 cucumbers, chopped
  • 3 tomatoes, seeded and chopped
  • 3 green onions, minced
  • 1 cup fresh parsley, minced
  • 1/4 cup fresh mint, minced (optional)
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1 tsp. salt
  • 1/2 tsp. garlic powder

Directions:

  1. The day before: Combine the ingredients for the chicken and marinate overnight in an airtight container in the refrigerator. To enhance the flavors of the tabbouleh, make in advance: Combine the olive oil, lemon juice, salt, and garlic powder and mix well. Toss with the rest of the tabbouleh ingredients.
  2. The day of: Preheat the oven to 400 degrees F. Bake chicken for 40 minutes, or until cooked through. Once cooked, serve with the tabbouleh.

Mediterranean Salmon Salad

Ingredients: 

For the salmon:

  • 2 wild-caught salmon filets
  • 1 tsp. olive oil
  • 1/2 tsp. Celtic or Himalayan salt
  • 2 tsp. capers
  • 4 lemon slices

For the salad:

  • 2 tbs. olive oil
  • 1/2 tbs. lemon juice
  • 1/2 tbs. red wine vinegar
  • Pinch Italian seasoning
  • 1/2 cup canned artichoke quarters, drained
  • 1/2 cup pitted Kalamata olives
  • 1/2 cup roasted red peppers, sliced
  • 1/2 cucumber, chopped
  • 1 5-oz. container organic herbed salad mix

Directions:

  1. Preheat the oven to 400 degrees F. Put salmon filets on a parchment-lined baking sheet. Drizzle with one teaspoon olive oil and sprinkle with salt. Top with capers and lemon slices to hold capers in place.
  2. Bake for 12 to 15 minutes, or until salmon flakes easily with a fork.
  3. While salmon is baking, mix two tablespoons olive oil, lemon juice, red wine vinegar, and Italian seasoning together. Toss with artichokes, olives, red peppers, cucumbers, and salad mix.
  4. Serve salmon over salad.

Creamy Tomato and Turkey Soup

Ingredients:

  • 5 lbs. ground turkey
  • 1 cup cooked quinoa
  • 1 tsp. basil
  • 1 tsp. parsley
  • 1 tsp. garlic powder
  • 1/3 tsp. red pepper flakes
  • 1 15-oz. can diced tomatoes
  • 1 8-oz. can tomato sauce
  • 1 yellow onion, chopped
  • 1/2 tsp. Italian seasoning
  • 3 cloves garlic, minced
  • 1 can full-fat coconut milk
  • 5 cups organic chicken broth

Directions:

  1. Mix the turkey, quinoa, basil, parsley, garlic powder, and red pepper flakes together. Form into one-inch meatballs. Place in a skillet and brown on all sides.
  2. In a blender or food processor, purée the tomatoes and sauce, onion, coconut milk, Italian seasoning, and garlic cloves. Pour in a slow cooker with the chicken broth.
  3. Add the meatballs to the slow cooker and cook on high for four to six hours or until the turkey is cooked through.

Hot Dogs With Sauerkraut and Red Potatoes

Ingredients:

  • 6 preservative-free, grass-fed hot dogs
  • 1 cup raw sauerkraut
  • 6 small red potatoes, cut in half
  • 1 tbs. ghee, melted
  • 1 tbs. fresh dill, chopped
  • Salt and pepper to taste
  • Dijon mustard to taste (optional)

Directions:

  1. Boil hot dogs according to package directions.
  2. Toss the potatoes with ghee and place in a microwave-safe dish. Microwave for five minutes, stir, then microwave for another five minutes, or until potatoes are done and pierce easily with a fork. Sprinkle with salt, pepper, and dill.
  3. Serve hot dogs alongside potatoes and sauerkraut with Dijon mustard if desired.

Pizza Topping Lasagna

Ingredients:

  • 1 large (or 2 small) spaghetti squash
  • 2 tbs. olive oil
  • 2 tsp. Celtic or Himalayan salt
  • 5 lbs. ground Italian or spicy sausage
  • 1 8-oz. package of sliced mushrooms
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 2 tsp. Italian seasoning
  • 1 tsp. oregano
  • 2 cups organic marinara sauce
  • 3 eggs, whisked

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Poke holes in the spaghetti squash and microwave for five minutes. Remove and carefully cut in half lengthwise. Remove seeds and rub olive oil and salt into the flesh.
  3. Place flesh side down in microwave-safe dish with one-half to one-inch of water. Microwave in three-minute increments until fork tender, but not overcooked. Remove from water and pat dry. Allow to cool for 10 minutes.
  4. Run a fork along the fleshy side of the squash to remove the strands from the skin. Place in a 9×13 baking dish.
  5. While squash is cooking and cooling, cook the sausage, mushrooms, and peppers in a skillet until sausage is cooked through.
  6. Add the marinara sauce, Italian seasoning, and oregano to the sausage and mix well. Stir into baking dish with spaghetti squash and eggs.
  7. Bake uncovered for 75 minutes, or until eggs are cooked through — a knife inserted into the center should come out clean.

Rotisserie Chicken Burrito Bowl

Ingredients:

  • 2 cups romaine, chopped
  • 4 oz. rotisserie chicken
  • 1/4 cup cooked brown rice or quinoa
  • 1/4 cup black beans
  • 1/4 cup salsa
  • 2 tbs. guacamole

Directions:

  1. Top the romaine with the chicken, rice or quinoa, beans, salsa, and guacamole.

One-Skillet Mexican Turkey With Cauli-Rice

Ingredients:

  • 2 tsp. coconut oil
  • 1 lb. ground turkey
  • 1/2 red onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp. salt, divided
  • 12-oz. bag frozen riced cauliflower
  • 1 bell pepper, chopped
  • 1 jalapeño, seeded and chopped
  • 1/2 tsp. chili powder
  • 1/2 tsp. cumin
  • Fresh cilantro to garnish (optional)

Directions:

  1. Heat the coconut oil in a skillet. Add the ground turkey. After about five minutes, add the onion, garlic, and 1/2 teaspoon salt and stir frequently until the turkey is cooked through. Remove from skillet and set aside.
  2. Add the riced cauliflower, bell pepper, jalapeño, chili powder, cumin, and remaining 1/2 teaspoon salt to the skillet. Cook for nine to 12 minutes, or until the veggies are tender.
  3. Return the turkey to the pan to mix and heat. Serve with fresh cilantro sprinkled on the top if desired.

Sirloin With Steakhouse Mushrooms + Side Salad

Ingredients:

For the steaks:

  • 2 grass-fed sirloin steaks
  • 1 tbs. gluten-free steak seasoning

For the mushrooms:

  • 2 tbs. ghee
  • 8-oz. package sliced mushrooms
  • 2 cloves garlic, minced
  • 2 tsp. coconut aminos

For the salad:

  • 3 cups romaine, chopped
  • 1/2 cup cherry tomatoes
  • 2 tbs. red onion, chopped
  • 2 tbs. olive oil
  • 1 tbs. red wine vinegar
  • Pinch of Italian herbs

Directions:

  1. Rub steak with seasoning. Allow it to sit for 30 minutes to bring to room temperature.
  2. While the steak is sitting, melt the ghee in a skillet with the mushrooms and cook for five minutes, until liquid is released. Add the garlic, cook one minute, then add the coconut aminos and cook until liquid evaporates, about three to five minutes. Set aside and keep warm.
  3. Grill or broil the steaks for four to seven minutes per side, or until desired doneness.
  4. Toss the salad ingredients together. Serve alongside the steak topped with the mushrooms.

Snacks

Almond Butter Banana Blender Muffins

Ingredients:

  • 1 cup nut butter
  • 2 eggs
  • 2 ripe bananas
  • 1 tbs. honey or stevia (optional)
  • 1/2 tsp. baking soda
  • Dairy-free dark chocolate chips (optional)

Directions:

  1. Preheat the oven to 400 degrees F. Grease or add liners to a muffin pan.
  2. Add all ingredients except the chocolate chips to a blender and blend well. Pour the mixture into the muffin pan and sprinkle each with a few chocolate chips if desired.
  3. Bake for about nine to 11 minutes, until the edges are brown. Let cool for 10 minutes. Store in an airtight container for up to one week.

Keep the conversation going.

Leave a comment, ask a question, or see what others are talking about in the Life Time Training Facebook group.

The
The Life Time Training Team

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