7-Day Workout and Menu Plan

SHOPPING LIST

*Please note - this shopping list is all-inclusive as it contains every ingredient you’ll need for the whole week. Chances are, however, you already have a lot of these ingredients in your kitchen. Your first step should be to go through this list and cross off everything you already have. That way when you get to the grocery store you’re only purchasing those things you are missing. Happy shopping!

PRODUCE1 onion4 medium green onions1 head of lettuce (romaine)1 large tomato6 cloves garlic (only 1 head of garlic)6 medium red potatoesFresh cilantro1 head broccoli1 (8 oz) container fresh mushrooms1 (6 oz) bag baby spinach

DAIRY1 (8 oz) package shredded Mexican or taco cheese blend3 (8 oz) reduced fat cheddar cheese bricks1 (8 oz) brick mozzarella cheese1 (8 oz) reduced-fat sour cream1 (17.6 oz) container fat free plain Greek yogurt1/2 gallon skim milk1/2 lb (smallest container possible) unsalted butter

BAKERY1 (8-pack) whole wheat tortillas1 (8 oz) package Panko crumbs (found on the bread crumb aisle)1 (6-8 count) package pita bread

MEAT1 lb ground turkey1 1/2 lbs boneless, skinless chicken tenders2 pounds boneless, skinless chicken breasts1.5 pounds boneless, skinless pork chops (at least 1/2ʺ thick; bone-in works also if you prefer)1 (12 oz) package turkey bacon

FROZEN1 (12 oz) package frozen corn

CANNED2 (16 oz) jar salsa1 (16 oz) jar roasted red bell pepper1 (15 oz) can corn1 (4 oz) can green chilis1 (16 oz) bottle olive oil1 (10-15 oz) bottle low-sodium soy sauce1 (8 oz) jar honey1 (10 oz) can enchilada sauce1 (15 oz) bottle lemon juice1 (32 oz) carton chicken broth1 (15 oz) bottle Alfredo sauce (or can use homemade)

BAGGED/BOXED1 (14 oz) box instant brown rice1 (12 oz) bag quinoa1 (1 lb) bag sugar1 (1 lb) bag all-purpose flour

OTHER2 (1.25 oz) packets taco seasoning (try to find reduced sodium) (or can use homemade)1 (8 oz) bottle ground ginger1 (3 oz) bottle garlic powder1 (2.5 oz) bottle lemon pepper1 (.75 oz) bottle dried oregano1 (5.25 oz) bottle garlic salt1 (1.75 oz) bottle ground red pepper (cayenne pepper)SaltPepper

7-Day Workout and Recipe Plan - Day One

Workout #1 - Cardio

Warm Up - 3 minutesCLICK HERE for my favorite 3-minute warm up! Jogging, stairs, jumping jacks, etc are also good.

1. Jumping Jacks 2. Mountain Climbers

30 seconds 30 seconds

https://www.youtube.com/watch?v=ckaRjXaLiiM

3. Squat Jumps 4. Plank

30 seconds 30 seconds

https://www.youtube.com/watch?v=V_9ttGC733M

https://www.youtube.com/watch?v=CBBaGnEW0RE

Repeat - 3-5 times

5. Alternating Toe Taps 6. Rest

30 seconds 30 seconds

https://www.youtube.com/watch?v=2VXTqy8LfL4

7-Day Healthy Menu Plan - Day One

GROUND TURKEY TACO SKILLET

A healthy dinner your whole family will love (my picky-eater son dubbed this one “taco explosion” and came back for thirds!). Best part - it’s made in one big skillet!

Prep time: 15 minutesCook time: 10 minutesTotal Time: 25 minutes

Serves: 5

INGREDIENTS

1 lb ground turkey1 onion, diced1 (1.25 oz) packet taco seasoning mix (or homemade taco seasoning)2 cups water1 (16 oz) jar salsa1 (15 oz) can corn, undrained2 cups instant brown rice1 (4 oz) can green chilis1 cup shredded Mexican or taco cheese blend2 cup(s) shredded lettuce1 large tomato, chopped½ cup reduced-fat sour cream

INSTRUCTIONS

Cook ground turkey and onion in a large nonstick skillet over high heat, stirring to break up meat, 5 minutes or until browned.Stir in seasoning mix, water, salsa and corn; bring to a boil. Stir in rice. Cover and remove from heat; let stand 12 to 15 minutes, until liquid is absorbed. Sprinkle with cheese; cover and let stand 1 to 2 minutes to melt cheese.On plates, top rice mixture with lettuce, tomato and sour cream.