Hey Nisha! 🤍
Your Month 1 Coaching Plan
Week 4: Let's finish strong 💜
Okay Nisha, we're in the last week of your first month and I need you to hear me. You have shown UP. The gym, your walks, your hikes, staying active even when life was chaotic. That's the version of you I knew was in there.
But girl… we gotta talk about the kitchen 👀 We're locking in on consistency and nutrition this last week. I am holding you accountable because that's literally my job.
The food is what's gonna take you from "I'm going to the gym" to actually seeing that body change. You can't outwork a bad diet, and you already know that.
So this is it. We're closing out Month 1 strong and stepping into next month as Nisha 2.0. Nisha 2.0 is disciplined. She's bigger than whatever life throws at her. She shows up anyway.
One strong week. Let's go. 💜
: Tyteanna
Your Ground Rules
- Eat 3 meals + 2 snacks every day. Leftovers count. No more 1 meal days.
- Drink at least 6-8 glasses of water daily. If you want flavor, zero sugar Vitamin Water or zero sugar drink packets are your best friend. Mostly water though.
- 4 workouts per week: Planet Fitness, 45 min - 1 hour each
- Core circuit at home, same 4 days as your gym days
- Weekly check-in every Sunday with your coach
- On hard days: remember your why. Your kids need YOU healthy.
- All meals are a base: season everything to YOUR taste. Like it spicy? Add hot sauce. Like it bold? Layer your seasonings. Make it yours.
- If you drink, keep it to 1-2 drinks and be mindful of the mixers. juice and sugary drinks add way more calories than the actual liquor. BaddieTip: Water + zero sugar drink packets in your purse as your mixer. Same vibe, way less damage.
Your Meal Plan
5 structured days + 2 flex days. Leftovers are encouraged: cook once, eat twice. ~1,800 calories daily.
Mon
Tue
Wed
Thu
Fri
Sat ✦
Sun ✦
Scrambled Eggs & Toast
3 eggs · 1 slice whole wheat toast · handful of spinach · cooking spray
Spray pan, scramble eggs with spinach until cooked through. Toast bread. Season with salt & pepper.
Banana + Peanut Butter + Cinnamon
1 banana · 1 tbsp peanut butter · dash of cinnamon
Slice banana, spread or dip in peanut butter, sprinkle cinnamon on top. Simple and actually good.
Ground Turkey Tacos
4 oz lean ground turkey · 2 low carb tortillas · shredded lettuce · salsa · ¼ avocado · taco seasoning (season to taste, add your favorites) · ⏱ 15 min prep
Brown turkey in pan with taco seasoning. add more spice if you like it hot. Warm tortillas. Build tacos with lettuce, salsa, avocado. Season to taste. Save leftovers for tomorrow's lunch.
Vanilla Greek Yogurt with Berries
1 cup non-fat vanilla Greek yogurt (Chobani Zero Sugar or Oikos Triple Zero) · ½ cup mixed berries
Top yogurt with berries. That's it.
Baked Lemon Chicken + Rice
5 oz chicken breast · ¾ cup brown rice · 1 cup broccoli · lemon · garlic · olive oil (season to taste, add your favorites) · ⏱ 25 min
Season chicken with lemon, garlic, salt & olive oil. Bake at 400°F for 22-25 min. Cook rice per package. Steam broccoli. Make extra chicken: use it tomorrow.
Daily Total~1,630 cal
Banana Protein Smoothie
1 frozen banana · 1 cup unsweetened vanilla almond milk · 1 scoop vanilla protein powder · 1 tbsp peanut butter · ⏱ 5 min
Blend all ingredients until smooth. Drink immediately.
Hard Boiled Eggs
2 eggs · salt & pepper
Boil eggs for 10-12 min. Peel and season. Prep a batch at the start of the week.
Baddie Salad: Chicken
Chopped romaine · 5 oz grilled chicken (or shrimp/salmon, your pick) · ¼ avocado, sliced · reduced fat feta · 1 tbsp dried cranberries (optional) · 1 tbsp walnuts (optional) · light vinaigrette · ⏱ 10 min
Grill or pan sear your protein, season to taste. Build the salad with romaine, sliced avocado, feta, cranberries and walnuts if using. Go light on the vinaigrette, just enough to coat. Don't overdress the salad.
String Cheese + Grapes
2 string cheese sticks · 1 cup grapes · ⏱ 1 min
No cooking required.
Shrimp Pasta
5 oz shrimp · 2 oz whole wheat pasta · cherry tomatoes · garlic · olive oil · red pepper flakes · parmesan, light sprinkle (season to taste, add your favorites) · ⏱ 20 min
Cook pasta per package. Sauté garlic in olive oil, add shrimp, cook 2-3 min per side. Toss with pasta, tomatoes, red pepper flakes. Light on the parmesan.
Daily Total~1,590 cal
Oatmeal Bowl
½ cup rolled oats · 1 cup unsweetened vanilla almond milk · 1 banana (sliced) · 1 tbsp sliced almonds · cinnamon · drizzle of honey · ⏱ 10 min
Cook oats with unsweetened vanilla almond milk for 3-5 min. Top with banana, sliced almonds, cinnamon, honey.
Cantaloupe with Tajin
2 cups cantaloupe · Tajin seasoning to taste · ⏱ 3 min
Slice cantaloupe, sprinkle Tajin on top. Eat as much as you want. it's low enough in calories you won't blow your day.
Low Cal Pizza
1 low carb tortilla · 3 tbsp marinara sauce · 2 oz fat free Kraft shredded mozzarella · turkey pepperoni or veggies · ⏱ 12 min (air fryer or oven)
Spread sauce on tortilla. Add cheese and toppings. Bake at 400°F for 8-10 min until cheese melts. Make 2: eat one now, one later.
Mixed Nuts + Orange
1 oz mixed nuts · 1 orange · ⏱ 1 min
No prep needed.
Chicken & Sweet Potato
5 oz chicken breast · 1 medium sweet potato · 1 cup green beans · garlic powder · paprika · olive oil (season to taste, add your favorites) · ⏱ 30 min
Season chicken and sweet potato with paprika, garlic powder, and whatever seasonings you love. Spray with cooking spray or drizzle light olive oil. Roast both at 400°F for 25 min. Steam green beans and season to taste. Make extra chicken for Thursday.
Daily Total~1,600 cal
Avocado Toast + Eggs
2 slices whole wheat bread · ½ avocado · 2 eggs (fried or poached) · red pepper flakes · salt · ⏱ 10 min
Toast bread. Mash avocado on toast. Cook eggs your way. Top with red pepper flakes and salt.
Protein Shake
1 scoop vanilla protein powder · 1 cup unsweetened vanilla almond milk · ½ cup frozen mixed berries (blueberries, strawberries, raspberries) · ⏱ 5 min
Blend all together until smooth. Quick, easy, high protein. Add ice if you want it thicker.
Leftover Chicken Taco Bowl
Leftover chicken from Wednesday · ½ cup black beans · salsa · shredded lettuce · lime · ⏱ 5 min
Reheat chicken, chop it up. Layer with beans, lettuce, salsa, squeeze of lime. No tortilla needed: it's a bowl.
Vanilla Greek Yogurt with Berries
1 cup non-fat vanilla Greek yogurt (Chobani Zero Sugar or Oikos Triple Zero) · handful of mixed berries
Top with berries. Done.
Baddie Salad: Salmon or Shrimp
Chopped romaine · 5 oz salmon or shrimp (your pick) · ¼ avocado, sliced · reduced fat feta · 1 tbsp dried cranberries (optional) · 1 tbsp walnuts (optional) · light vinaigrette · ⏱ 15 min
Bake, grill, or pan sear your protein, season to taste. Build the salad with romaine, sliced avocado, feta, cranberries and walnuts if using. Go light on the vinaigrette, just enough to coat. Don't overdress the salad.
Daily Total~1,530 cal
Veggie Egg Muffins
4 eggs · ½ cup diced bell pepper & onion · ¼ cup Kraft non-fat shredded cheese (mozzarella or cheddar) · salt & pepper · cooking spray
Whisk eggs, mix in veggies and cheese. Pour into sprayed muffin tin. Bake at 375°F for 18-20 min. Makes 6: eat 3 now, save 3 for tomorrow.
Banana + Peanut Butter + Cinnamon
1 banana · 1 tbsp peanut butter · dash of cinnamon
Slice banana, dip in peanut butter, sprinkle cinnamon. Simple.
Shrimp Tacos
5 oz shrimp · 2 low carb tortillas · cabbage slaw · avocado · lime · Greek yogurt as crema · hot sauce (season to taste, add your favorites) · ⏱ 15 min
Season and sauté shrimp 2-3 min per side. Warm tortillas. Build tacos with cabbage, avocado, Greek yogurt as crema, hot sauce, lime.
Leftover Egg Muffins
3 leftover egg muffins from breakfast
Reheat in microwave 45 seconds.
Turkey Bolognese Pasta
4 oz lean ground turkey · 2 oz whole wheat pasta · ½ cup marinara · garlic · Italian seasoning · light parmesan · ⏱ 20 min
Cook pasta. Brown turkey with garlic and Italian seasoning. Add marinara, simmer 5 min. Toss with pasta. Light parmesan on top. This is your Friday treat meal: enjoy it.
Daily Total~1,590 cal
Leftover Egg Muffins + Fruit
3 leftover egg muffins from Friday · 1 banana
Reheat egg muffins in microwave 45 seconds. Eat with banana. Done.
Banana + Peanut Butter + Cinnamon
1 banana · 1 tbsp peanut butter · dash of cinnamon
Slice banana, dip in peanut butter, sprinkle cinnamon.
Leftover Shrimp Tacos or Turkey Taco Bowl
Leftovers from the week · low carb tortillas or bowl style · salsa · avocado · lime
Use whatever protein you have left from the week. Reheat and build your bowl or tacos. Season to taste.
Vanilla Greek Yogurt with Berries
1 cup non-fat vanilla Greek yogurt (Chobani Zero Sugar or Oikos Triple Zero) · ½ cup mixed berries
Top yogurt with berries.
Baked Salmon + Veggies
5 oz salmon · 1 cup asparagus or green beans · ½ cup brown rice · zero cal cooking spray (season to taste, add your favorites) · ⏱ 20 min
Spray baking dish, season salmon your way. Bake at 400°F for 15-18 min. Roast veggies same pan. Cook rice. Simple Saturday dinner.
Daily Total~1,560 cal
Sunday: Your Flex Day 🤍
Pick your favorites from the week. You earned this.
How Sunday Works
- Pick your 3 favorite meals from the week and eat those today
- Add a snack of your choice. something you actually want
- Still stay around 1,800 calories. flex doesn't mean free for all
- Check-in with your coach today
- Meal prep for the week: boil eggs, cook a batch of rice, prep chicken
- Drink extra water today to reset
- Think about your wins this week
- Show up Monday strong. Your kids are watching.
Your Workout Plan: Week 2
You leveled up, so the plan leveled up with you. You're training 4 days a week now: 2 lower body, 2 upper body. Cardio starts every session. Core happens at home, same days as your gym days. Let's go.
Every Gym Day Starts The Same
- Cardio first: 30 minutes on the treadmill, incline 9-10, speed 3.0 mph.
- Then 4 strength exercises. 3-4 sets of 10-12 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
- Rest 30-45 seconds between sets.
- Sessions run 45 min to 1 hour.
Your Home Core Circuit
Do this on the same 4 days as your gym sessions, after your workout or later in the day.
Lower 1
Lower 2
Upper 1
Upper 2
Rest
Lower Body Day 1: Quad/Glute Dominant
- Cardio: 30 min treadmill, incline 9-10, speed 3.0 mph
- 4 exercises. 3-4 sets of 10-12 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
C
Cardio Warm Up
30 minutes · Treadmill · Incline 9-10 · Speed 3.0 mph
No holding the rails. Walk tall, shoulders back. This gets your heart rate up and warms up your legs for the work ahead.
1
Goblet Squat
3-4 sets · 10-12 reps · Dumbbell · Start at a comfortable weight
Hold one dumbbell at your chest with both hands. Feet shoulder-width apart. Squat down until thighs are parallel to the floor. Drive through your heels to stand. Keep your chest up the whole time.
▶ Watch how to do this
2
Leg Press
3-4 sets · 10-12 reps · Machine · Start at a comfortable weight
Feet shoulder-width apart on the platform. Lower until knees are at 90°. Press through your heels. Don't lock your knees at the top.
▶ Watch how to do this
3
Seated Leg Extension
3 sets · 10-12 reps · Machine · Start at a comfortable weight
Sit with the pad just above your ankles. Extend your legs until straight, squeeze your quads at the top. Lower slowly.
▶ Watch how to do this
4
Hip Abductor Machine
3 sets · 10-12 reps · Machine · Start at a comfortable weight
Sit with the pads on the outside of your knees. Push your knees outward against the resistance, squeezing your outer glutes. Control the return.
▶ Watch how to do this
Lower Body Day 2: Hip Hinge/Posterior Dominant
- Cardio: 30 min treadmill, incline 9-10, speed 3.0 mph
- 4 exercises. 3-4 sets of 10-12 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
C
Cardio Warm Up
30 minutes · Treadmill · Incline 9-10 · Speed 3.0 mph
No holding the rails. Walk tall, shoulders back. This gets your heart rate up and warms up your legs for the work ahead.
1
Dumbbell RDL (Romanian Deadlift)
3-4 sets · 10-12 reps · Dumbbells · Start at a comfortable weight
Hold dumbbells in front of your thighs. Hinge at your hips, pushing your butt back as you lower the weights, keeping a slight bend in your knees and a flat back. Squeeze your glutes to stand back up. Feel it in your hamstrings, not your lower back.
▶ Watch how to do this
2
Reverse Lunge
3 sets · 10-12 reps per leg · Dumbbells or bodyweight · Start at a comfortable weight
Step one foot back, lowering your back knee toward the floor while keeping your front knee over your ankle. Push through your front heel to return to standing. Switch legs. Hold dumbbells at your sides if you want extra challenge.
▶ Watch how to do this
3
Seated Leg Curl
3 sets · 10-12 reps · Machine · Start at a comfortable weight
Adjust the machine so the pad sits just above your ankles. Curl your legs under slowly. Squeeze at the bottom. Control the return.
▶ Watch how to do this
4
Hip Adductor Machine
3 sets · 10-12 reps · Machine · Start at a comfortable weight
Sit with the pads on the inside of your knees. Squeeze your knees together against the resistance, working your inner thighs. Control the return.
▶ Watch how to do this
Upper Body Day 1: Chest + Triceps
- Cardio: 30 min treadmill, incline 9-10, speed 3.0 mph
- 4 exercises. 3-4 sets of 10-12 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
- Optional finisher: StairMaster, 5-10 min, level 6. If you've got it left in you.
C
Cardio Warm Up
30 minutes · Treadmill · Incline 9-10 · Speed 3.0 mph
No holding the rails. Walk tall, shoulders back. This gets your heart rate up and ready to work.
1
Dumbbell Chest Press
3-4 sets · 10-12 reps · Flat Bench · Start at a comfortable weight
Lie on the bench, dumbbells at chest level, press up and slightly in. Control the weight back down. Don't arch your lower back.
▶ Watch how to do this
2
Chest Fly Machine
3 sets · 10-12 reps · Machine · Start at a comfortable weight
Sit with your back against the pad, grab the handles with elbows slightly bent. Bring your arms together in front of your chest in a hugging motion, squeeze your chest at the center. Control the return back out.
▶ Watch how to do this
3
Tricep Pushdown
3 sets · 10-12 reps · Cable Machine · Start at a comfortable weight
Stand at the cable machine, elbows pinned to your sides. Push the bar or rope down until your arms are straight. Squeeze your triceps. Control the return.
▶ Watch how to do this
4
Tricep Overhead Extension
3 sets · 10-12 reps · Dumbbell · Start at a comfortable weight
Hold one dumbbell with both hands overhead. Lower it behind your head by bending your elbows. Press back up. Keep your elbows close to your head.
▶ Watch how to do this
★
Optional Finisher: StairMaster
5-10 minutes · Level 6 · Bonus challenge
If you've still got it after your workout, hop on the StairMaster for 5-10 minutes at level 6. This is optional, not required. Listen to your body.
Upper Body Day 2: Back + Biceps
- Cardio: 30 min treadmill, incline 9-10, speed 3.0 mph
- 4 exercises. 3-4 sets of 10-12 reps each.
- Start at a weight that feels comfortable. Keep note of what you used.
- Optional finisher: StairMaster, 5-10 min, level 6. If you've got it left in you.
C
Cardio Warm Up
30 minutes · Treadmill · Incline 9-10 · Speed 3.0 mph
No holding the rails. Walk tall, shoulders back. This gets your heart rate up and ready to work.
1
Lat Pulldown
3-4 sets · 10-12 reps · Cable Machine · Start at a comfortable weight
Grip the bar wide, lean back slightly, pull the bar down to your upper chest. Squeeze your shoulder blades together at the bottom. Slowly return.
▶ Watch how to do this
2
Seated Cable Row
3 sets · 10-12 reps · Cable Machine · Start at a comfortable weight
Sit tall, pull the handles toward your belly button, squeeze your shoulder blades together. Slowly return. No hunching.
▶ Watch how to do this
3
Dumbbell Bicep Curl
3 sets · 10-12 reps · Dumbbells · Start at a comfortable weight
Stand tall, curl dumbbells up toward your shoulders. Keep elbows pinned to your sides. Lower slowly. Don't swing.
▶ Watch how to do this
4
Hammer Curl
3 sets · 10-12 reps · Dumbbells · Start at a comfortable weight
Hold dumbbells with palms facing each other (like a hammer grip). Curl up toward your shoulders. Lower slowly. This hits your bicep a little differently than a regular curl.
▶ Watch how to do this
★
Optional Finisher: StairMaster
5-10 minutes · Level 6 · Bonus challenge
If you've still got it after your workout, hop on the StairMaster for 5-10 minutes at level 6. This is optional, not required. Listen to your body.
Active Recovery + Rest 🤍
On your non-gym days your goal is 8,000 to 10,000 steps. Take the kids on a walk, park further away, take the stairs. Movement doesn't have to be a workout to count.
Sunday is your one true rest day. No steps goal. No tracking. Just rest, your check-in with your coach, and meal prep for the week ahead. You earned it.
Active recovery days are NOT an excuse to skip meals or fall off nutrition. Eat your meals. Drink your water. Hit those steps.
Weekly Check-in
Your Check-in is Every Sunday 🤍
Check-in with Tyteanna · Weekly progress review · Plan adjustments
What to bring to your check-in
- Your current weight (weigh yourself Sunday morning. First week, don't expect to see a major change on the scale. That's completely normal. Your body is adjusting.)
- How your meals went this week: honest
- How the workouts felt
- Energy levels: better, same, or worse?
- Any questions or struggles
- Wins from the week
How to track your progress
Take a photo every Sunday morning in the same outfit, same lighting. You have the option to share it with your coach during your check-in, or just keep them for yourself. In 4 weeks you'll see the difference even when the scale moves slowly. Progress photos don't lie.
What to expect Month 1
- Weeks 1-2: Your body is adjusting. You might feel hungrier: that's normal.
- Week 2-3: Energy starts improving. Clothes may feel slightly different.
- Week 3-4: The scale should start moving. Consistency is paying off.
- End of Month 1: Expect 4-6 lbs down and noticeably more energy.
Your coach contact
Text anytime. If you're struggling, reach out: don't suffer in silence and fall off. One bad day doesn't ruin the plan. Quitting does.
disciplinemademedangerous
Weekly Grocery List
Everything you need for the week. Shop once, eat all week. Items marked with a star keep well and can carry over to the next week.
Before You Shop
- Check what you already have before buying everything
- It's okay to buy more than enough protein and freeze what you won't use in 3 days
- Frozen veggies are just as good as fresh and way cheaper
- Meal prep Sunday: cook a big batch of rice and chicken
Proteins
☐ Chicken breast (2 lbs)
☐ Lean ground turkey (1 lb)
☐ Shrimp, peeled and deveined (1 lb, frozen ok)
☐ Salmon (1 lb, for your salads)
☐ Turkey pepperoni (1 small pack, for your pizza night)
☐ Eggs (1 dozen)
☐ Greek yogurt, vanilla (large tub)
☐ String cheese (pack)
☐ Protein powder, vanilla (1 scoop per smoothie)
☐ Blueberries, strawberries, raspberries (fresh or frozen. frozen works great for shakes)
Carbs and Grains
☐ Brown rice (1 bag) ⭐
☐ Whole wheat bread (1 loaf)
☐ Whole wheat pasta (1 box) ⭐
☐ Low carb tortillas (1 pack)
☐ Low carb tortillas for pizza (same pack works)
☐ Rolled oats (1 container) ⭐
☐ Black beans, canned (1 can) ⭐
☐ Sweet potatoes (2-3 medium)
Fruits and Veggies
☐ Bananas (1 bunch)
☐ Apples (4-5)
☐ Grapes (1 bag)
☐ Mixed berries, frozen ok (1 bag)
☐ Avocados (3-4, buy a mix of ripe and unripe)
☐ Broccoli (1 bag, fresh or frozen)
☐ Green beans (1 bag, fresh or frozen)
☐ Bell peppers (2-3, any color)
☐ Cherry tomatoes (1 pint)
☐ Spinach or mixed greens (1 bag)
☐ Romaine lettuce (2 heads, for your salads)
☐ Cabbage (small head, for slaw)
☐ Cantaloupe (1, for your Tuesday snack)
☐ Asparagus (1 bunch, for Sunday dinner)
☐ Garlic (1 head) ⭐
Extras and Pantry
☐ Unsweetened vanilla almond milk (1 carton) ⭐
☐ Peanut butter (1 jar) ⭐
☐ Olive oil ⭐
☐ Marinara sauce (1 jar)
☐ Salsa (1 jar) ⭐
☐ Sliced almonds ⭐
☐ Keebler mini graham cracker crusts (for your cheesecake cups) ⭐
☐ Zero sugar Jello cheesecake pudding mix (for your cheesecake cups) ⭐
☐ Zero sugar Reddi-Whip (for your cheesecake cups)
☐ Honey ⭐
☐ Limes (4-5)
☐ Lemons (2-3)
☐ Kraft non-fat shredded mozzarella (small bag)
☐ Kraft non-fat shredded cheddar (small bag)
☐ Reduced fat feta cheese (small container, for your salads)
☐ Dried cranberries (small bag, for your salads) ⭐
☐ Walnuts (small bag, for your salads) ⭐
☐ Light vinaigrette (your favorite, for your salads)
☐ PB2 powder (for your Reese's shake) ⭐
☐ Zero sugar Hershey's syrup (for your Reese's shake) ⭐
☐ Parmesan (small container) ⭐
☐ Taco seasoning ⭐
☐ Italian seasoning ⭐
☐ Paprika, garlic powder, cumin ⭐
☐ Cinnamon ⭐
☐ Tajin seasoning ⭐
☐ Red pepper flakes ⭐
☐ Zero cal cooking spray (avocado or olive oil spray) ⭐
Optional Snack Add-Ons
These aren't required, they're for the snack options on your Snacks tab. Grab whichever ones sound good to you, skip the rest.
☐ Pickles (1 jar) ⭐
☐ Honeydew (1, if you want a Tajin snack switch-up)
☐ Zero sugar Vitamin Water (multi-pack) ⭐
☐ Sparkling water (case) ⭐
☐ Deli turkey slices (small pack)
☐ Beef or turkey jerky (individual packs) ⭐
☐ Watermelon (1, seasonal)
☐ Rice cakes (1 bag) ⭐
☐ Edamame, frozen (1 bag) ⭐
☐ Mixed nuts (small bag) ⭐
☐ Oranges (3-4)
☐ Dark chocolate, 70% or higher (1 bar) ⭐
☐ Skinny Pop, Boom Chicka Pop, or Pirate Booty (1 bag)
☐ Protein bars, check the label (1 box)
☐ Zero sugar drink packets (1 box) ⭐
Estimated Weekly Budget
- First week: $200-230 (stocking pantry staples + fresh items)
- Ongoing weeks: $120-140 (mostly fresh items, pantry ⭐ items last)
- Items marked with ⭐ last multiple weeks
- It's okay to buy more than enough protein and freeze what you won't use in 3 days
Guilt Free Snacks. Because You're One Too 🔥
When you need something between meals, reach for these. All low cal, all actually good. No sad diet food here.
♡ Pickles. eat as many as you want, zero calories
♡ Cantaloupe or honeydew with Tajin. sweet, refreshing, low cal
♡ Zero sugar Vitamin Water. when you want flavor without the calories
♡ Sparkling water. trick your brain into thinking it's a treat
♡ Hard boiled eggs (2 eggs = 140 cal, high protein)
♡ String cheese (1 stick = 80 cal)
♡ Deli turkey slices rolled up (3-4 slices = 60 cal)
♡ Beef or turkey jerky (1 oz = 70-80 cal, high protein)
♡ Frozen grapes (1 cup = 100 cal, tastes like candy)
♡ Watermelon (2 cups = 90 cal, super filling)
♡ Rice cake with peanut butter (1 rice cake + 1 tsp = 100 cal)
♡ Edamame lightly salted (½ cup = 90 cal, high protein)
♡ Vanilla Greek yogurt with berries (already on your plan)
♡ Banana with peanut butter and cinnamon (already on your plan)
♡ Frozen banana (peel, freeze, eat like ice cream. 100 cal)
♡ Dark chocolate square, 1-2 pieces (70% or higher = 70 cal)
♡ Apple with cinnamon (microwave 2 min for a warm treat. 95 cal)
♡ NEW: Reese's Shake — vanilla protein powder, 1 tbsp PB2 powder, zero sugar Hershey's syrup, splash of honey (optional), unsweetened almond milk. Blend it up. Tastes like a Reese's, way less damage.
Banana Pudding Cheesecake Cup
1 Keebler mini graham cracker crust (100 cal) · ½ cup Triple Zero non-fat vanilla Greek yogurt · 1 tbsp zero sugar Jello cheesecake pudding mix · cinnamon to taste · ½ banana, sliced · zero sugar Reddi-Whip to top · ⏱ 5 min, no bake
Mix the yogurt with the cheesecake pudding mix and a sprinkle of cinnamon until smooth. Spoon into the mini graham crust. Layer sliced banana on top. Finish with a swirl of zero sugar Reddi-Whip. Ready to eat right away, no chill time needed (chilling for 10 min is optional if you want it firmer).
♡ Skinny Pop, Boom Chicka Pop, or Pirate Booty. great flavors, lower cal than regular chips
♡ Individual peanut butter packets
♡ String cheese (easy to throw in a bag)
♡ Turkey jerky packet
♡ Zero sugar drink packets (your mixer and your hydration hack)
♡ Protein bars: be mindful. many are high in calories. Check the label before you grab one.
Snack Rules
- Snacks are planned. 2 per day, already in your meal plan
- If you need an extra snack, go for zero or low cal options first
- Snacking is NOT the enemy. Mindless eating is.
- If you're craving something sweet, eat something from the sweet list. don't white knuckle it and then eat a whole bag of something
- Pickles are always the answer when you just need to chew on something