gotimetraining's 4 week meal plan ·...

Copyright 2016 © by GoTimeTraining.com LLC. All Rights Reserved.

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GoTimeTraining’s

4 Week Meal Plan


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Copyright 2016 © by GoTimeTraining.com LLC.

All Rights Reserved.

No portion of this guide may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording, or any information storage and retrieval system by anyone but those who downloaded for their own personal use.

This guide may not be reproduced in any form without the express written permission of GoTimeTraining.com LLC (Kalene Smith & Shannon Dykman).

For more information, please contact:

GoTimeTraining.com LLC 11010 E. 28th St. N. Wichita, KS 67226

www.gotimetraining.com mailto:[email protected]

Like us on Facebook

https://www.facebook.com/gotimetraining

We’re on Instagram & Snapchat @gotimetraining…connect with us!


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Disclaimer The information in this guide is offered for educational purposes only; the reader should be cautioned that is an inherent risk assumed by the participants with any form of physical activity. With that in mind, those participating in exercise programs should check with their doctor prior to initiating such activities.

Anyone participating in these activities should understand that such training initiatives might be dangerous if performed incorrectly. The authors assume no liability for injury; this is purely an educational guide for those who are proficient with the outlines of such activities.

GoTimeTraining.com LLC (Shannon Dykman & Kalene Smith) are not doctors or registered dietitians. The contents of this guide should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem -‐ nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.


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Table of Contents Getting Started…. from The Owners, Kalene & Shannon ......................................................... 6

WEEK 1 Meal Plan ................................................................................................................................. 8

WEEK 2 Meal Plan ................................................................................................................................. 9 WEEK 3 Meal Plan .............................................................................................................................. 10

WEEK 4 Meal Plan .............................................................................................................................. 11

Food Substitution List ...................................................................................................................... 12 Free Food Options .............................................................................................................................. 13

Week 1 Grocery List .......................................................................................................................... 14 Week 2 Grocery List .......................................................................................................................... 16

Week 3 Grocery List .......................................................................................................................... 18

Week 4 Grocery List .......................................................................................................................... 19


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Getting Started…. from The Owners, Kalene & Shannon Thank you for downloading our complementary 4 Week Meal Plan and being apart of our family at GoTimeTraining, we are excited to have you transform your body and LOVE how you feel.

At GoTimeTraining we let our core values influence everything we do in business and in life. Our clients feel the benefits of our personalized approach to creating a lifestyle transformation.

In fact, we want to share our core values with you as they mean that much to us…

Growth -‐ Be committed to continuous improvement and learning

Optimism -‐ Positivity rules

Teamwork -‐ We're in this together as a supportive family

It's a lifestyle -‐ Sustainable habits and balance

Motivate -‐ Make awesomeness, have fun, and enjoy the journey

Empower -‐ Instill strength to conquer

After leaving our corporate jobs in 2012, it’s become our purpose to inspire our clients to live a healthier and happier life. And, our mission is to have a family of 500 clients committed to living a healthier and happier life by January 2018.

We’d love to have you be apart of our mission!

You have taken the first step in transforming your lifestyle by bettering your nutrition habits. We don’t believe in any quick fixes and we recognized early on that our clients saw amazing results on a well-‐balanced nutrition program that the whole family could enjoy.

As you get started with your 4 week nutrition plan, we recommend that you include 2-‐4 days per week of strength training (45-‐60 minutes each). By including strength training, you’ll burn calories (and body fat) and build lean muscle to give you a lean and firm body. We promise you won’t bulky! J

We’ve packaged up four easy to follow meal plans with 16 different dinner recipes. These dinner recipes are designed for your entire family to enjoy and we’ve prepared 4-‐weeks of grocery shopping lists.


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Our TEAM of clients and personal trainers are always here to support your journey so please take advantage of our community by asking questions and sharing your progress on in private Facebook GoTimeTraining Group: https://www.facebook.com/groups/GoTimeTraining/

To better hold you accountable we ask that you complete the following each week for the next 4-‐weeks!

ü Take progress pictures of yourself (front, side, & back) ü Keep a daily hand-‐written nutrition journal to ensure portion control and daily

water intake ü Post a picture of your food journal in the private Facebook group on Sunday

morning and list one success from the week prior

If at any time you need individualized support and further accountability with your nutrition and overall lifestyle please connect with us by requesting a free consultation.

Click here >> http://www.gotimetraining.com/campaign/consult-‐request-‐short/

Yours in health,

Kalene & Shannon Owners, GoTimeTraining 316-‐833-‐0999


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WEEK 1 Meal Plan Breakfast: Protein shake (1 scoop Core Nutritionals PRO protein powder, 1 cup blueberries, 1 cup unsweetened almond milk, 1 TBSP of chia seeds or 1 TBSP ground flax) Blend all ingredients together with ice for a protein smoothie.

Snack: Apple with 1 TBSP Nuts n’ More (any flavor available at GoTimeTraining).

Lunch: Grilled chicken salad wrap (Ezekiel tortilla, 3 oz. chicken breast, mixed greens, tomatoes, cucumbers, 2 TBS Bolthouse Farms ranch yogurt dressing).

Snack: Quest Nutrition Protein Bar, any flavor. Try the apple pie Quest bar warmed up in the microwave for 10-‐20 seconds. Just remove the wrapper first!

Dinner: (1 serving, recipe of choice)

Option 1: Slow cooker pot roast

http://www.laaloosh.com/2011/02/15/slow-‐cooker-‐pot-‐roast-‐recipe/

Option 2: Pork Tenderloin Medallions with Blistered Broccoli Rabe-‐ http://www.myrecipes.com/recipe/pork-‐tenderloin-‐medallions-‐blistered-‐broccoli-‐rabe

Option 3: Zesty Lime Shrimp and Avocado Salad

http://www.skinnytaste.com/2011/05/zesty-‐lime-‐shrimp-‐and-‐avocado-‐salad.html

Option 4: Barbecue Salmon and Snap Pea Slaw

http://www.myrecipes.com/recipe/barbecue-‐salmon

Daily water intake (~½ your weight in ounces). Drink 3 to 4 Blender bottles per day (check boxes below)

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WEEK 2 Meal Plan Breakfast: Breakfast Burrito with 3 egg whites, Mrs. Dash seasoning of choice, ¼ cup salsa, ¼ avocado, and 1/2 cup black beans. Directions: Cook egg whites with seasoning in a nonstick pan and heat up black beans. After cooked, transfer eggs and beans to a plate and top with salsa and avocado.

Snack: 1 scoop Core Nutritionals PRO protein powder mixed in 8 ounces of water or unsweetened almond milk, 1 serving of any medium sized fruit, and small handful of raw almonds.

Lunch: Grilled Chicken and Berry Salad (2 cups mixed greens, ¼ cup blueberries, ½ cup strawberries, 2 TBSP feta cheese, 3 oz. grilled chicken, Walden Farms Raspberry Vinaigrette Dressing or alternate low-‐calorie salad dressing of choice). Walden Farms dressings are available at Dillons and GreenAcres Market.

Snack: Quest Nutrition Protein Bar, any flavor. Try the new mint chocolate chunk flavored quest bar. It tastes like a thin mint Girl’s Scout cookie!


Option 1: Chicken Pesto Flatbread

http://www.emilybites.com/2015/01/chicken-‐pesto-‐flatbreads-‐giveaway.html

Option 2: Cheeseburger Soup

http://www.emilybites.com/2013/11/cheeseburger-‐soup.html

Option 3: Slow Cooker White Chicken Chili

http://www.slenderkitchen.com/sunday-‐slow-‐cooker-‐white-‐chicken-‐chili/

Option 4: 4 oz. Tilapia (or fish of choice) pan seared on medium heat in 2 tsp. olive oil and seasoned a homemade blackening spice of garlic powder, chili powder, sea salt, paprika, cayenne pepper, and black pepper. Serve with ½ cup brown or white rice and 1 cup steamed or pan roasted broccoli.


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WEEK 3 Meal Plan Breakfast: Protein shake (1 scoop Core Nutritionals PRO protein powder, ½ banana, 1 cup unsweetened almond milk, 1 TBSP chia seeds or 1 TBSP ground flax meal). Blend all ingredients together with 1-‐cup ice for a protein smoothie.

Snack: Quest Nutrition Protein Bar, any flavor. Try the cookies and cream flavor. We love this one right out of the package.

Lunch: Ezekiel Pizza (One Ezekiel tortilla, 3 TBS Salsa, 3oz 95% lean ground beef, red and green peppers, ¼ cup mozzarella cheese). Can also eat as a wrap. As an alternate, use Joseph’s pita bread found at Super Wal-‐Mart’s. Ezekiel tortillas can be found at most Dillons, GreenAcre’s Market, or Natural Grocers.

Snack: 2 TBSP Hummus, 1-‐cup veggie mix of celery carrots and pepper slices.


Option 1: Lemon Pepper Iced Tea Chicken. Add 1 cup steamed vegetables.

http://www.emilybites.com/2014/06/lemon-‐pepper-‐iced-‐tea-‐chicken.html

Option 2: Pan-‐Grilled Pork Chops with Grilled Pineapple Salsa

http://www.myrecipes.com/recipe/pan-‐grilled-‐pork-‐chops-‐with-‐grilled-‐pineapple-‐salsa

Option 3: Brown Sugar Salmon with garlic roasted green beans with almonds

http://www.slenderkitchen.com/brown-‐sugar-‐salmon/

http://www.emilybites.com/2014/11/garlic-‐roasted-‐green-‐beans-‐almonds.html

Option 4: Slow cooker pot roast

http://www.laaloosh.com/2011/02/15/slow-‐cooker-‐pot-‐roast-‐recipe/


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WEEK 4 Meal Plan Breakfast: 6oz nonfat plain Greek yogurt, ½ cup blueberries, 1 tsp. honey, 12 almonds (mix all together) OR 6 oz. Dannon Lite & Fit Greek yogurt of choice with any medium sized fruit. The Dannon Lite & Fit Greek yogurt is available in lots of great flavors. We love the vanilla, coconut vanilla or caramel macchiato. You can sprinkle PB2 powdered peanut butter on your caramel macchiato yogurt for a low calorie topping.

Snack: 1 scoop Core Nutritionals PRO protein powder in water, 1 TBSP natural almond or peanut butter. Blend together with water and 1-‐cup ice or drink and eat separately.

Lunch: Lettuce Wraps (3 oz. turkey lunch meat, cucumber slices, tomato slices, red onions, 2 TBSP hummus). We recommend Yoder Meats smoked turkey—it’s fresh and super delicious.

Snack: Orange with 14 raw almonds.


Option 1: Skillet Sweet Potato Chicken Hash

http://www.skinnytaste.com/2015/03/skillet-‐sweet-‐potato-‐chicken-‐hash-‐with.html

Option 2: Clean Eating Turkey Chili

http://www.thegraciouspantry.com/clean-‐eating-‐turkey-‐chili/

Option 3: Beef and Quinoa Mix Stuffed Peppers

3 oz. 95% lean ground beef, ½ cup quinoa, large handful fresh spinach per serving

Cook ground beef in a pan adding your own seasoning and let brown. Cook quinoa off to the side. Add spinach to beef once the beef is cooked and allow to cook down. Mix quinoa with the beef and spinach and stuff in green pepper. Bake in oven at 375 degrees until pepper is tender (approx. 40-‐45 mins).

Option 4: Slow Cooker White Chicken Chili

http://www.slenderkitchen.com/sunday-‐slow-‐cooker-‐white-‐chicken-‐chili/ Daily water intake (~½ your weight in ounces). Drink 3 to 4 Blender bottles per day (check boxes below)

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Food Substitution List All listed foods are in one serving size and can replace any protein, fat, or carbohydrate in weekly meal plans.

Proteins:

3 Oz Chicken Breast

3 Oz 95% Lean Beef

4 Oz 99% Lean Ground Turkey

2 Whole Egg

3 Egg Whites

4 Oz Salmon

4 Oz Tilapia

3 Oz Tuna

1 Scoop Core Nutritionals PRO Protein Powder

6 Oz Plain Non Fat Greek Yogurt Or Dannon Lite & Fit Greek Yogurt

Fats:

2 Tsp. Olive Oil

2 Tsp. Coconut Oil

¼ Avocado

14 Almonds

7 Walnut Halves

2 TBSP Feta Cheese

1 TBSP Peanut Butter (Or Nuts N’ More)

1 TBSP Almond Butter (Or Nuts N’ More) Note: Nut’s N’ More Is A Peanut Or Almond Butter With Added Protein

Carbohydrates: ½ Cup Brown Rice

½ Cup Quinoa

½ Cup Black Beans

½ Cup Pinto Beans

4 Oz Sweet Potato

¼ Cup Oatmeal

½ Cup Blueberries

1-‐Cup Strawberries

1 Medium Apple

1 Large Orange

1 Medium Pear


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Free Food Options Any of the listed items below can be eaten/drank in moderation.

If you find yourself overly hungry we recommend giving yourself 3-‐minutes to not think about food and drink a glass of water. If needed, snack on vegetables (broccoli, cucumber, celery, peppers) and use any Walden farms dressing for a dip. If you continue to feel hungry throughout the day with the added vegetables add in ½ to 1 scoop of Core Nutritional PRO protein powder mixed in ounces of water in addition to your meal plan.

Vinegar Cucumbers Diet/Zero Calorie Beverages

Lemon or Lime Juice Pickles Coffee (sweetened Splenda or Stevia) Mustards (no sugar added) Lettuce Iced or Herbal Tea (no sugar added)

Garlic Spinach Dry Seasonings (no sugar added) Mushrooms Citrus Peels Sea Salt

Onions Chili Peppers Pepper

Spinach Sugar-‐Free Gum Sugar-‐Free Jello Walden Farms Products


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Week 1 Grocery List § Frozen blueberries § Apples § Unsweetened almond milk § Chia Seeds or Ground Flax Meal § 1 jar Nuts & More § Ezekiel tortillas (found in frozen section) § Chicken Breasts § Bag of mixed greens § Tomatoes § Cucumbers § Bolthouse Farms Ranch dressing (found in produce section) § Salt & Pepper § Olive oil § Cooking spray

Dinner option 1 ingredients list:

§ 1 4 lb lean beef chuck roast, trimmed of fat § 2 large onions, thinly sliced § 1/2 cup carrots, sliced § 1 cup butternut squash, chopped § 4 cloves garlic, minced § 1 tsp. dried thyme § 1 tsp. dried sage § 1 tbsp fresh parsley, chopped § 1/2 cup strong brewed coffee § 2 tbsp balsamic vinegar § 2 tbsp cornstarch mixed with 2 tbsp water

Dinner option 2 list:

§ 2 bunches broccoli rabe (about 1 pound), trimmed § 1 (1-‐pound) pork tenderloin § 2 tablespoons balsamic vinegar

Dinner option 3 list

§ 1 lb. jumbo cooked shrimp § 1 medium tomato


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§ 1 avocado § 1 jalapeno § 1/4 cup chopped red onion § 2 limes § 1 tbsp chopped cilantro


§ 2 tablespoons dark sesame oil § 3 garlic cloves § 1 (1/2-‐inch) piece fresh ginger § 2 tablespoons fresh lime juice § 2 tablespoons lower-‐sodium soy sauce § 1 1/2 tablespoons ketchup § 2 teaspoons dark brown sugar § 1 teaspoon sambal oelek (ground fresh chile paste, such as Huy Fong) § 4 (6-‐ounce) fresh or frozen salmon fillets § 2 cups sugar snap peas § 1/2 cup radishes § 1/4 cup shallots § 2 teaspoons rice vinegar


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Week 2 Grocery List § Eggs § Salsa § Canned black beans § Avocados § Chicken breasts § Bag of mixed greens § Fresh strawberries § Fresh blueberries § Feta cheese § Walden Farms raspberry vinaigrette § Cooking spray if needed § Olive oil (if needed)


§ ¾ cup packed fresh basil § 2 tablespoons pine nuts § 2 tablespoons grated Parmesan cheese § 1 garlic clove § 1 teaspoon lemon juice § A pinch of nutmeg § 4 Flatout Light Original flatbreads § 1 cup shredded 2% Mozzarella cheese (4 oz. weighed) § 4 oz. cooked shredded or diced chicken breast § 1 plum tomato


§ 1 ½ tablespoons light butter § 1 hamburger bun with sesame seeds § garlic powder § 1 celery stalk § 1 small onion § 2 garlic cloves § ¾ lb. of 95% lean ground beef § 1 ½ -‐ 2 teaspoons McCormick Hamburger Seasoning § 1 ½ cups fat free, low sodium beef broth § 1 (10.75 oz.) can of Campbell’s Healthy Request Cheddar Cheese Soup § ½ cup fat free half and half § ½ cup fat free plain Greek yogurt § 3/4 cup shredded 2% sharp cheddar cheese, divided


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§ 1.5 lbs. boneless skinless chicken breast § 20 oz. white beans § 1 onion, minced § 4 garlic cloves, minced § 1-‐2 jalapeno § 2 poblano peppers § 1/2 cup cilantro § 2 tsp. cumin § 1 tsp. oregano § 4 cups low sodium chicken broth


§ 4 oz. Tilapia § Brown rice § Broccoli


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Week 3 Grocery List § Bananas § Ezekiel tortilla (if need more) § Salsa (if need more) § 95% lean ground beef § Red and green peppers § Mozzarella cheese § Hummus § Baby carrots § Celery § Cooking spray if needed


§ ½ cup unsweetened Pure Leaf Iced Tea § Juice from one lemon § 2 garlic cloves, minced § 2 tablespoons honey § 1 fresh rosemary sprig § 4 (6 oz.) boneless skinless chicken breasts or cutlets – 1 ½ lbs total


§ 4 (4-‐ounce) boneless center-‐cut loin pork chops (about 1/2 inch thick) § 1 tablespoon plus 2 teaspoons fresh lime juice, divided § 4 (1/2-‐inch-‐thick) slices pineapple § 1 medium red onion § jalapeño pepper


§ 4 4oz. salmon fillets, skinless § 2 tbsp. brown sugar


§ 1 4lb lean beef chuck roast § 2 large onions § 1 cup butternut squash § 4 cloves garlic § 1 tsp. dried thyme § 1 tsp. dried sage § 1 tbsp fresh parsley, chopped § 1/2 cup strong brewed coffee


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§ 2 tbsp balsamic vinegar § 2 tbsp cornstarch mixed

Week 4 Grocery List § Nonfat plain Greek yogurt or Dannon light & fit Greek yogurt § Fresh or frozen blueberries § Oranges § Almonds § Turkey lunch meat § Cucumbers § Tomatoes § Red onions § Hummus (if need more) § Cooking spray if needed


§ 1 medium onion § 10 ounces peeled sweet potatoes § 2 tsp. fresh or 3/4 tsp. dried thyme § 1/2 teaspoon garlic powder § 1/4 teaspoon paprika § 8 oz. leftover rotisserie chicken breast § 4 large eggs § 1 tbsp fresh chives


§ 1 large red onion § 1 large green bell pepper § 6 cloves garlic § 1 1/2 pounds lean ground turkey meat § 4 tablespoons ground cumin § 1 teaspoon ground coriander § 1 tablespoon chili powder § 3 cups fresh tomatoes § 1 vegetable bouillon cube § 1 (6 ounce) can of tomato paste § 1 (15 ounce) can kidney beans § 1 (15 ounce) can tomato sauce, no sugar added (optional)


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§ Quinoa Mix § 95% lean ground beef § Fresh spinach § Green peppers


§ 1.5 lbs. boneless skinless chicken breast § 20 oz. white beans § 1 onion, minced § 4 garlic cloves, minced § 1-‐2 jalapeno § 2 poblano peppers § 1/2 cup cilantro § 2 tsp. cumin § 1 tsp. oregano § 4 cups low sodium chicken broth

gotimetraining's 4 week meal plan ·...

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