1350 Bikini On-Ramp


Composed by: Sandra Augustin

Nutritional Details

We understand going from processed to perfect is extremely hard, especially after a lifetime of fillers and deceptive advertising, so we have created a 40/40/20 meal plan (Protein/Carbohydrate/Fat) just for you. This meal plan will ease you into healthy eating without leaving you feel deprived.


Monday

Health Rating

Breakfast

30 min
Breakfast On The Go

Snack 1

1 min
Whey Protein Shake

Grapefruit (pink or red)

0.50 grapefruit

Lunch

40 min
Turkey Meatloaf

Grapefruit (pink or red)

0.50 grapefruit

Snack 1

15 min
Almond Butter Energy Balls

Dinner

5 h 10 min
Crock Pot Minestrone ( Copy )

Tuesday

Health Rating

Breakfast

30 min
Protein Pancake

Snack 1

15 min
Almond Butter Energy Balls

Lunch

40 min
Turkey Meatloaf

Grapefruit (pink or red)

1 grapefruit

Snack 1

5 min
Cottage Cheese Delight

Dinner

1 h 40 min
Chicken Casserole

Snack

45 min
Fat Free Baked Pumpkin Custard

Wednesday

Health Rating

Breakfast

30 min
Protein Pancake

Lunch

10 min
Chicken, Beet & Quinoa Salad ( Copy )

Snack 1

15 min
Almond Butter Energy Balls

Dinner

6 h 15 min
Crockpot Chicken Tacos ( Copy )

Thursday

Health Rating

Breakfast

1 h 10 min
Fluffy Grain-Free Sunflower Bread
10 min
Egg White Mexican Omlette

Snack 1

15 min
Protein Pudding

Lunch

5 min
Avocado Tuna Salad ( Copy )

Snack 1

15 min
Almond Butter Energy Balls

Dinner

1 h
Apple Cabbage Oven-Baked Chicken

Apple

1 medium

Snack

45 min
Fat Free Baked Pumpkin Custard

Friday

Health Rating

Breakfast

30 min
Breakfast Burrito

Snack 1

50 min
High Protein Chocolate "Zoats"

Lunch

15 min
Tuna or Chicken Salad

Snack 1

5 min
Cottage Cheese Delight

Dinner

30 min
Chicken Breast with Shaved Brussels Spr.. ( Copy )

Saturday

Health Rating

Breakfast

5 min
5 Ingredient Green Berry Smoothie ( Copy )
20 min
Egg White Frittata

Snack 1

5 min
Cottage Cheese Delight

Lunch

30 min
Chili

Snack 1

15 min
Almond Butter Energy Balls

Dinner

4 h 10 min
Crockpot Turkey Pumpkin Chili ( Copy )

Sunday

Health Rating

Breakfast

2 min
Blueberry Flax Microwave Muffin
10 min
Egg White Mexican Omlette

Lunch

11 min
Bean Salad with Tuna

Snack 1

3 min
High Protein Cottage Cheese & Fruit Snack

Dinner

32 min
Balsamic Steak

Snack

15 min
Protein Pudding


Meal Expert Image
Sandra Augustin
Gym Owner, SASS Fitness & Pro Fitness Competitor, IFBB

As a gym owner and fitness competitor, I have found that diet is equally important as exercise to achieve success in fitness and health, so MealGarden and I have partnered to create a profile to help busy female athletes achieve their goals. Whether you are an amateur or professional, all female athletes have “a lot on their plate”. Preparing high performance meals for yourself and then planning additional meals for the family is time consuming , but I have chosen and modified recipes and meal plans from the MealGarden cookbook that you and your picky family will enjoy.

Secrets for Success

When "eating-on-the-go" I am always amazed at how frequently I hear, “It’s too hard for me to eat healthy with my lifestyle”. Preparation is the key to success with anything we do in life; taking time out to do some research, cooking and packing can save you calories and even money! Fast Food With over 800 locations nationwide, Chipotle gives the customer complete control over what goes into their burrito, taco, or salad. Additionally, you get to build it with fresh, local ingredients and spicy foods invoke a thermogenic response (natural fat burners)!

SASS Secret: Order the Burrito Bowl, which lets you skip the tortilla. Add beans and a DOUBLE serving of meat, HOLD the cheese and sour cream, but add the guacamole. Lastly, ask for a To-Go bowl on the side. Before you sit down to eat, put half of your order in the To-Go bowl, seal it up, and save it for your next meal!

On the plane I’m always paranoid I’m going to get stuck on the tarmac for hours on end without food and water, so I bring a meal to eat on the plane AND bring an extra for “just in case”. Since ice packs and liquids aren’t allowed through security, I freeze one meal to act as my ice pack to keep the second meal cool and fresh until I eat it.

SASS Secret: Pack a protein shaker cup even if you don’t pack protein powder. Once you get through security, you can fill your cup with ice and/or water at the self-serve drink stations.

For business meals, go on-line and research the restaurant menu. Determine their best option for you, or if you need to make an unusually large amount of substitutions, call the restaurant in advance and ask if the chef can make these changes for you. The hardest part about eating at a nice restaurant is saying “no” to the bread and chips placed on the table. If you are dining with a business colleague, excuse yourself to go to the restroom and ask your server to place the basket as far from you as possible. For the meal itself, order a large salad with the dressing on the side, lean protein and grilled vegetables—just remember to ask for the vegetables AND protein without sauces.

SASS Secret: Ask your server for a side of balsamic vinegar (not vinaigrette) and olive oil for your salad, vegetables, and in some cases, your protein. Balsamic vinegar will not only add flavor, but it’s a natural meat tenderizer (great for lean cuts of beef) and fat burner.

In the car, especially on long road trips, the key is to keep an ice chest packed with bite-sized finger-foods. If it’s a long (in distance) drive, place one meal within reach and the rest of the food in the trunk or back of the car. Keeping the food far out of reach will ensure that you don’t indulge in mindless eating and it will remind you to stop and stretch your legs and spine every few hours.

SASS Secret: Wear a bib!

Fitness Tips

"Getting Started" When starting on your fitness journey, just "a jog around the block" can seem daunting; don't freak yourself out before you even start! Be proud of your decision to make a change and I'll be there for you every step of the way. https://youtu.be/s2-vD4Y2qSs?list=FLtVvExL6u5RMrg25NFoW4ig


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada