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wifey_trainers 15-day program

2Weeks 2Tone or 4Weeks 2Badass Trainer :)

Day 01 Monday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil Pork Sirloin (see recipe), ¼ -1/2 bag of mixed veggies, ½ Avocado *Pork Sirloin: Cook in Crockpot- Add 1 package of onion soup mix, 11/2 Cups Water, ¼ Cup Apple Cider Vinegar. Spread 2 tablespoons minced garlic on top of pork and Pepper to taste. Cook on lowest setting for at least 4 hours. *SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, fish and coconut oil *EASY Chili: I use ‘The Gourmet Farm Girl’ chili mix. I get it at Kroger or you can order it online. Brown 1-1/2 lbs of ground beef, add 1 Jar of chili mix *SNACK before bed: Banana w/ 1 tbls peanut butter

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Day 02 Tuesday

*LUNCH: 12p.m. multi vitamin, fish oil and coconut oil *Chicken Sausage, fried with a tablespoon of coconut oil, brussell sprouts, red onion and squash, ½ avocado, *SNACK: 1 KIND bar OR Protein Bar, Coffee *DINNER: Fish and Coconut Oil Chicken Fajitas (we ate out this night) with just chicken, onions and peppers (NO wraps, NO rice), side order of grilled vegetables, 2 tablespoons guacamole *SNACK before bed: Banana w/ 1 tbls Peanut butter
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Day 03 Wednesday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Beef, sautéed squash, Handfull of unsalted Almonds, *SNACK: 1 KIND bar OR Protein bar, and cup of coffee *DINNER: fish and coconut oil Oven Baked Chicken Tenderloins (see Recipe), ¼-1/2 bag of mixed veggies, 1 handfull nuts *Oven Roasted Chicken Tenderloins: Preheat oven to 400degrees For me: Beat 2 eggs in a bowl, dip chicken (4 Chicken tenderloins or 1 breast) in it to cover and season and place in baking dish For the rest of your family: On a separate dish have Parmasean Cheese. Dip Chicken tenderloins in eggs and coat. Then cover them with the parmasean cheese. Place in same baking dish as my tenderloins. Cook for 25 min or until no longer pink inside Cover with spagehetti sauce (both portions) and cook an addition 5-10 min until warmed through *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 04 Thursday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Leftover Chicken Tenderloins, ¼ -1/2 bag of mixed veggies, ½ Avocado, *SNACK: 1 KIND bar OR Protein bar, and cup of coffee *DINNER: Fish and Coconut Oil Grilled Hamburger (Turkey, Beef, or Bison) Plain, ¼-1/2 bag Mixed Veggies, ½ Avacodo *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 05 Friday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Chicken Sausage, brussell sprouts, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil *Italian Bratwurst grilled, ¼-1/2 bag of mixed veggies, ½ avocado *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 06 Saturday

^^CHEAT NIGHT!!!!!!^^ *LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Turkey, Cucumber slices, 1 handful of almonds *SNACK: 1 KIND bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: WHATEVER YOU WANT UP UNTIL BEDTIME!!!! ENJOY!!!!
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Day 07 Sunday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Turkey Burger PLAIN, ¼-1/2 CUP steamed broccoli, ½ avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and Coconut Oil Grilled Pork Chop, steamed broccoli, 1 handful almonds, fish oil *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 08 Monday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Beef, ¼-1/2 bag steamed Veggies, ½ avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and coconut oil * Salsa Chicken (see Recipe), ¼-1/2 bag of mixed veggies, 1 handful of unsalted almonds, fish oil *Salsa Chicken: In a crockpot: Place chicken tenderloins or breast (can be frozen!) in crockpot and cover with 1-2 jars of salsa. Cook on lowest setting for about 5 hours or until the chicken falls apart easily Things you can add: Black beans For the rest of your family: Add brown rice (I use the microwavable 90 sec Seeds of Change Quinoa and Brown Rice), beans, sour cream, and cheese and either make a burrito bowl or add it to a wrap and make a burrito! *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 09 Tuesday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil Leftover Salsa Chicken, ¼-1/2 bag steamed veggies, ½ avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and Coconut Oil *Chicken Fajitas with only onions and peppers, NO wraps, NO rice (we ate out this night), side of grilled veggies, Guacamole *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 010 Wednesday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Turkey, ¼ -1/2 bag of mixed veggies, ½ Avocado, *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: Fish and Coconut Oil *Tacos… kind of ☺ (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado *Tacos: Brown 1-2 lbs of turkey or beef, add 1-2 taco seasoning packets and following directions. For You: Serve on a bed of lettuce or eat just the meat. You can add tomatoes! For Your Family: Serve in taco shells or soft wraps. Add sour cream, tomatoes, cheese *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 011 Thursday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Leftover Taco meat salad, ½ Avocado, *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil *Chili (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado, fish oil *EASY Chili: I use ‘The Gourmet Farm Girl’ chili mix. I get it at Kroger or you can order it online. Brown 1-1/2 lbs of ground beef, add 1 Jar of chili mix *SNACK before bed: Banana w/ 1 tbls peanut butter
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Day 012 Friday

*LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Grilled Chicken Sausage, ¼ -1/2 bag of mixed veggies, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil * Beef or Bison Stew (see recipe), ½ avocado *Beef or Bison Stew: In a pressure cooker OR crockpot: *1 can undrained diced tomatoes, *2 cups beef broth, *1 ½ cups water, 1-2 sweet potatoes peeled and cut into ½ in cubes, *1 large onion diced, *2-4 Carrots Sliced, *1/2 teaspoon EACH of dried oregano, basil, salt, and pepper, 1 ½ cups frozen mixed vegatables Throw everything in together, stir For a pressure cooker, it’s done in 30 minutes For a crockpot, cook on low for 6-8 hrs For YOU: Avoid the sweet potatoes….:) *SNACK before bed: Banana w/ 1 tbls peanut butter

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Day 013 Saturday

CHEAT NIGHT!!!! LUNCH: 12P.m. multi vitamin, fish oil, and one tablespoon of coconut oil *Ground turkey, ¼ -1/2 bag of mixed veggies, ½ Avocado, *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: WHATEVER YOU WANT THE REST OF THE NIGHT!!! ENJOY!!!

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Day 014 Sunday

*LUNCH: 12PM multi vitamin, fish oil, and one tablespoon of coconut oil *Ground Beef with brussel sprouts, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil * Hamburger (PLAIN), ¼-1/2 bag of mixed veggies, ½ avocado (I put on top of my burger *SNACK before bed: Banana w/ 1 tbls peanut butter

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Day 015 Monday

*LUNCH: 12P.m. multi vitamin, fish and coconut oil *Leftover Hamburger (PLAIN), ¼ -1/2 bag of mixed veggies, ½ Avocado *SNACK: 1 Kind bar (I use the Dark Chocolate Nuts and Sea Salt kind) OR a protein bar (watch the sugar content!! Bar should be no more than 200 calories and under 5g sugar!), and 1 cup of coffee *DINNER: fish and coconut oil *BBQ Chicken (see recipe), ¼-1/2 bag of mixed veggies, ½ avocado BBQ Chicken: Preheat oven to 350degrees, coat baking dish with cooking spray, arrange chicken in the dish and cover with BBQ sauce. Bake for 25-30 min or until no longer pink. *SNACK before bed: Banana w/ 1 tbls peanut butter

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