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Glasses of three different smoothies.

Welcome to week three 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 and week two meals plans here.)

 The Meal Plan

  Breakfast Lunch Dinner Snack (Optional)
Sunday Protein Shake Hot Dogs With Sauerkraut and Red Potatoes Oven-Crusted Whitefish Chocolate Protein Truffles
Monday Protein Shake Chicken Fried “Rice” Pizza Topping Lasagna Almond Butter Banana Blender Muffins
Tuesday Protein Shake Shredded Slow Cooker Chicken + Steamed Broccoli Avo-Tacos Celery With Almond Butter
Wednesday Protein Shake Pizza Topping Lasagna Oven-Crusted Whitefish Chocolate Protein Truffles
Thursday Protein Shake Avo-Tacos Chicken Fried “Rice” Almond Butter Banana Blender Muffins
Friday Protein Shake Pizza Topping Lasagna Shredded Slow Cooker Chicken + Steamed Broccoli Carrots With Hummus
Saturday Protein Shake Chicken Fried “Rice” Avo-Tacos Chocolate Protein Truffles

The Recipes

 Breakfast

Cold Brew To Go

Ingredients:

Directions:

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

Berry Colada

Ingredients:

  • 2 scoops vanilla Vegan Protein Plus All in One
  • 1/3 banana
  • 1/3 cup frozen pineapple chunks
  • 2–3 tbs. lime juice
  • 2 tbs. unsweetened shredded coconut (optional)
  • 1 scoop mixed berry Life Greens
  • 8–12 oz. unsweetened coconut milk
  • 3–6 ice cubes

Directions:

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

Lunch and Dinner

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.

Chicken Fried “Rice”

Ingredients:

For the chicken:

  • 2 lb. boneless, skinless chicken breasts, thinly sliced
  • 1-inch fresh ginger, finely chopped
  • 3 cloves garlic, finely chopped
  • 1/4 cup coconut aminos
  • 2 limes, juiced
  • 2 tbs. sesame oil
  • 2 tbs. rice wine vinegar (optional)
  • 1 jalapeño, diced (optional)

For the vegetable fried “rice:”

  • 4 cups riced cauliflower
  • 2 large eggs
  • 2 bell peppers, diced
  • 2 cups shredded carrots
  • 4 stalks celery, diced
  • 1/4 cup coconut aminos
  • 1–2 tbs. sesame oil
  • 1 bunch green onions, diced (to garnish)
  • Jalapeño slices (optional)

 Directions:

  1. Combine sliced chicken with the marinade ingredients in a large bowl and let marinate for 15 minutes.
  2. In a large skillet or wok over high heat, cook the marinated chicken, stirring frequently, until no pink remains, about six to eight minutes. Remove and set aside in a clean bowl.
  3. In the same skillet or wok over high heat, cook the riced cauliflower, stirring frequently, for four to five minutes. Add the eggs and scramble to combine with the cauliflower as it cooks. Add the rest of the vegetable fried “rice” ingredients, continuing to stir frequently for five to six minutes. Add the cooked chicken to combine and heat through, about three to four minutes.
  4. Garnish with green onion, jalapeño slices, and sriracha if desired.

Shredded Slow Cooker Chicken

Ingredients:

  • 6 chicken breasts or thighs
  • 1 jar (24–36 oz.) salsa (no sugar added)
  • 1 medium onion, sliced
  • 1 tsp. salt
  • 1 tsp. pepper
  • Jalapeño slices (optional)

Directions:

  1. Add all ingredients to a slow cooker. Cook on high for three to four hours.
  2. Shred with tongs and serve.

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.

Avo-Tacos

Ingredients:

  • 1 lb. cooked chicken breast, shredded
  • 1/2 cup cooked brown rice or quinoa
  • 1 can black beans (BPA-free)
  • 1/4 cup red bell pepper, chopped
  • 1/4 cup corn
  • 1/8 tsp. garlic powder
  • 2 tsp. cumin
  • 2 tsp. chili powder
  • 1/4 tsp. Celtic or Himalayan salt
  • 2 avocados, halved and pitted
  • 1/4 cup salsa

Directions:

  1. Preheat the oven to 400 degrees F. Combine all ingredients except for the avocado and salsa.
  2. Scoop one-fourth of the chicken mixture into each avocado half. Place in an 8-inch baking dish.
  3. Bake for seven to 10 minutes, until the avocado has softened. Remove to plate, topping with salsa.

Oven-Crusted Whitefish

Ingredients:

  • 1 lb. wild-caught cod or halibut
  • 2 tbs. olive oil
  • 1 tbs. Dijon mustard
  • 2 tbs. coconut flour
  • 1 tsp. Celtic or Himalayan salt
  • 1/2 tsp. black pepper
  • 1 tsp. parsley
  • 1/2 lemon, cut into wedges
  • 2 cups steamed veggies of choice
  • 1 tbs. ghee, melted

Directions:

  1. Preheat the oven to 400 degrees F. Place the fish filets on a parchment-lined baking sheet.
  2. Drizzle the filets with lemon juice, olive oil, and mustard, rubbing into the fish.
  3. Mix together the coconut flour, salt, pepper, and parsley. Sprinkle across the top of the fish, pressing down.
  4. Bake for 12 to 15 minutes, or until the fish flakes easily with a fork. Serve with steamed veggies topped with melted ghee.

Snacks

Chocolate Protein Truffles

 Ingredients:

  • 1/4 cups coconut oil, melted
  • 3 tbs. natural nut butter, such as almond, peanut, or cashew
  • 1/4 cup unsweetened almond milk
  • 1/2 tsp. sea salt
  • 1 tsp. vanilla extract
  • 4 scoops chocolate Life Time Vegan Protein Powder
  • 2 scoops chocolate Life Greens (optional)
  • 2 tbs. shredded coconut (optional)

Directions:

  1. In a medium-sized bowl, combine the melted coconut oil, nut butter, almond milk, sea salt, and vanilla extract. Stir in the protein powder and greens powder (if using) until combined.
  2. Roll the mixture into even-sized balls. If desired, roll the balls in shredded coconut. Refrigerate until set, approximately 30 minutes.

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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