PIYO LEAN MEAL PLAN





http://coachpaulachavez.blogspot.com/2014/07/piyo-lean-meal-plan.html


PIYO MEAL PLAN

To be able to get the lean muscle we want, we must make the nutrition a key priority.  Here you will find the meal plan i’ve put together for myself and you are more than welcome to print it, save it, follow it.  You’ll find it very simple and easy to follow, with single ingredients for the most part.  I’m very busy and I don’t like to spend all my day in the kitchen.  You’ll see that everything is super easy to put together and I have most recipes on our blog so check them out BY CLICKING 


If you don't have Piyo yet, start here...CLICK HERE FOR MORE INFO OR TO GET PIYO


http://coachpaulachavez.blogspot.com/2014/07/piyo-lean-meal-plan.html


The PiYo meal plan is designed to feed our body enough to feel satiated and nourished as we build lean muscle and burn major calories.  They way I’ve put this together, you can eat in a simple, convenient way, allowing me to put together easy meals.  

I recommend picking the items from the top of the lists in the Get Lean Eating Plan that comes with the program, since they are the ones with the most nutritious content.
http://coachpaulachavez.blogspot.com/2014/07/piyo-lean-meal-plan.html


Calories:     1650 + 400 = 2050 - 600 =>  1450 calories per day for my current goals


Meal Plan:   Plan B   1400 - 1599 calories
    

Primary Vegetables
5
Secondary Vegetables & Grains
2
Fresh Fruit
2
Lean Protein
5
Healthy Fats
4


Cucumbers, Kale, Lettuce, Spinach and Kale are UNLIMITED!!!  Fill up on those if you feel that you need a little more volume on your plate to satisfy the eye!














SAMPLE MEALS


BREAKFAST:


Shakeology + chia seeds + 1 cup of strawberries  
2 eggs + ½ cup oatmeal + ¾ cup blueberries
2 eggs + 1 cup of spinach + 1 toast + 1½ teaspoon peanut butter
Fit pancakes (2 eggs + ½ cup oats + ½ banana)


SNACKS:


1 cup nonfat greek yogurt + 1 tsp honey or agave or stevia + 1 cup berries
Apple + 1 ½ tsp PB
2 hard boiled eggs + 1 Tbs Hummus
Apple + 6 almonds
Cucumbers w lemon juice + hard boiled eggs or 1 Tbs Hummus
1 cup Cottage Cheese + 1 cup Raspberries
Shakeology + half cup berries + water + ice
Rice Cake + 1 ½ tsp PB and half banana on top


LUNCH:


Shakeology + 1 cup Spinach + 1 cup almond milk + ½ cup water + ½  banana or berries
Grilled Chicken + 2 cups of  Salad (add kale or romaine lettuce freely) + ½ sweet potato
Turkey Burger w lettuce + tomato + ¼ avocado + multigrain sandwich thin bread
Grilled Salmon + 10 asparagus spears + 1 Tbs Hummus or ½ sweet potato
Veggies platter (peppers, carrots, cucumbers, grape tomatoes) + ½ cup Hummus
2 egg Veggie Omelette + Feta cheese + 2 Ezekiel bread toast
SNACK:


2 egg veggie muffins
Cucumbers with Lime juice + 6 almonds
1 apple + 1 ½ tsp PB
Greek Yogurt + ½ cup Strawberries + 1 tsp honey or agave
2 Hard boiled eggs without yolk + 1 Tbs Hummus or guacamole
Shakeology + water + ice
Small Veggie platter  + 1 Tbs Hummus
Rice cake + 1 ½ tsp PB or AB or Hummus
2 Turkey Balls + cucumber slices with lime juice


DINNER:


Lean Protein ( Salmon, Chicken, Tilapia, Turkey) + Steamed veggies + ½ cup brown rice
Ground Turkey in red sauce + Spaghetti or Zucchini Squash + sauteed Kale
Chicken, Pepper, Asparagus  Stir Fry + ½ Brown Rice or Quinoa
Turkey burger or balls on top of Whole Wheat pasta w Red sauce + 2 cups greens
Veggie Omelette
Chicken Fajitas (or other lean protein like flank steak, fish, pork loin) No tortillas, replace with lettuce or cabbage leaves. + ¼ cup guacamole


Piyo Food tracking sheets (printable)


Piyo Tracking Sheets

We allow ourselves a cheat meal and a cheat snack over the weekend.  Deprivation only leads to frustration and that leads up to GIVING UP! 

This is a lifestyle change and followoing this plan should give you all the nutrients that you need for your body to feel nourished and balanced so you shouldn't be feeling any cravings. Chocolate is your weakness?? Get chocolate Shakeology and tell me how quickly  those cravings go away!

Keep this handy and feel free to make any suggestions of easy, nutritious meals you find or come up with and I will gladly add them here.  Thank you for joining us in this journey!


We are going to look soooo good!!!


with <3

Carlos & Paula











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Comments

  1. One of the most helpful posts I've found - examples of what to choose at meal times helps save time way more than thinking about what to eat. I'm cool with sameness vs. having to think about what macros every meal has! Lay it out and I can follow it. Thank you again!

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