WEEKLY BREAKDOWN/CALENDAR · NICOLEWILKINS.COM DAY 4: THURSDAY - UPPER BODY EXERCISE SETS REPS...

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WEEKLY BREAKDOWN/CALENDAR 2

TRAINING PLANSGYM WORKOUTS 4AT HOME WORKOUTS 14(FULL EQUIPMENT)AT HOME WORKOUTS 24(DUMBBELLS ONLY)

CARDIO 34

MEAL PLANSWOMEN’S MEAL PLAN 1 (ALL PHASES) 38WOMEN’S MEAL PLAN 2 (ALL PHASES) 44WOMEN’S MEAL PLAN 3 (ALL PHASES) 50MEN’S MEAL PLAN 1 (ALL PHASES) 56MEN’S MEAL PLAN 2 (ALL PHASES) 62

GROCERY LIST 68

FOOD EXCHANGE LISTS 69

RECIPES 73

TABLE OF CONTENTS

KEEP GOING TO WEEK 4NICOLEWILKINS.COM

❏ UPPERBODY

❏ HIITCARDIO

❏ TOTALBODY

DAY 1

WEEK 1

WEEK 2

WEEK 3

WEEKLY BREAKDOWN

MONDAY, MAY 18

❏ LOWERBODY

❏ INTERVALCARDIO

❏ UPPERBODY

❏ HIITCARDIO

❏ LOWERBODY

❏ INTERVALCARDIO

DAY 2TUESDAY, MAY 19

❏ OFF ❏ OFF

❏ UPPERBODY

❏ HIITCARDIO

❏ TOTALBODY

❏ LOWERBODY

❏ INTERVALCARDIO

❏ UPPERBODY

❏ HIITCARDIO

❏ LOWERBODY

❏ INTERVALCARDIO

❏ OFF ❏ OFF

❏ UPPERBODY

❏ HIITCARDIO

❏ TOTALBODY

❏ LOWERBODY

❏ INTERVALCARDIO

❏ UPPERBODY

❏ HIITCARDIO

❏ LOWERBODY

❏ INTERVALCARDIO

❏ OFF ❏ OFF

DAY 3WEDNESDAY, MAY 20

DAY 4THURSDAY, MAY 21

DAY 5FRIDAY, MAY 22

DAY 6SATURDAY, MAY 23

DAY 7SUNDAY, MAY 24

DAY 8MONDAY, MAY 25

DAY 9TUESDAY, MAY 26

DAY 10WEDNESDAY, MAY 27

DAY 11THURSDAY, MAY 28

DAY 12FRIDAY, MAY 29

DAY 13SATURDAY, MAY 30

DAY 14SUNDAY, MAY 31

DAY 18THURSDAY, JUN 4

DAY 19FRIDAY, JUN 5

DAY 20SATURDAY, JUN 6

DAY 21SUNDAY, JUN 7

DAY 15MONDAY, JUN 1

DAY 16TUESDAY, JUN 2

DAY 17WEDNESDAY, JUN 3

MONDAY, MAY 11 TUESDAY, MAY 12 WEDNESDAY, MAY 13 THURSDAY, MAY 14 FRIDAY, MAY 15 SATURDAY, MAY 16 SUNDAY, MAY 17

LOAD YOUR BEFORE PHOTOS

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❏ PUSH

❏ HIIT CARDIO

❏ PULL

❏ HIIT CARDIO

❏ LOWER BODY

❏ 45 MIN INTERVALS

DAY 22

WEEK 4

WEEK 5

WEEK 6

MONDAY, JUN 8

❏ METABOLICCONDITIONING

❏ INTERVAL CARDIO



❏ OFF ❏ OFF

❏ PUSH

❏ HIIT CARDIO

❏ PULL

❏ HIIT CARDIO

❏ LOWER BODY

❏ 45 MIN INTERVALS


❏ INTERVAL CARDIO


❏ OFF ❏ OFF

❏ PUSH

❏ HIIT CARDIO

❏ PULL

❏ HIIT CARDIO

❏ LEGS

❏ INTERVAL CARDIO


❏ INTERVAL CARDIO

❏ PUSH

❏ HIIT CARDIO

❏ PULL

❏ HIIT CARDIO


❏ INTERVAL CARDIO


❏ OFF ❏ OFF



DAY 26FRIDAY, JUN 12


DAY 28SUNDAY, JUN 14

DAY 29MONDAY, JUN 15














WEEK 7

DAY 46THURSDAY, JULY 2

DAY 47FRIDAY, JULY 3

DAY 48SATURDAY, JULY 4



DAY 45WEDNESDAY, JULY 1

UPLOAD YOURAFTER PHOTOS

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DAY 1: MONDAY - UPPER BODY

EXERCISE SETS REPS WEIGHT USED WK1 / WK2 / WK3

Wide Grip Lat Pulldown (warmup) 2 15-20 / /

Pullup 4 8 / /

SUPERSETPush Press 3 8-10 / /

Reverse Grip Pulldown 3 10-12 / /

SUPERSETCable Flye 3 12-15 / /*pause and squeeze 2 seconds at the greatest stretch every rep

Cable Front Raise (rope) 3 12-15 / /

SUPERSETStanding Dumbbell Lateral Raise 3 10/10/10 (dropset) / /Pushup 3 AMRAP

SUPERSETCable Hammer Curl 3 10-12 / /Triceps Pushdown (rope) 3 12-15 / /*hold 2 seconds at the bottom and the top of each rep on both exercises here.

TRISETBicycles 3 15 (each side) / /Crunch 3 15 / /Plank Hold 3 30 seconds / /

GYM WORKOUTSPHASE 1 • WEEKS 1-3

Rest 60 seconds after all sets/supersets/trisets unless otherwise noted.

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DAY 2: TUESDAY - LOWER BODY


Leg Extension 2 2x15-20 (warmup), / / 3x10/10/10 (drop set)

Squat 4 8 / /

SUPERSETDumbbell Sumo Squat 3 15 / /Dumbbell Stiff Legged Deadlift 3 15 / /

Dumbbell Bulgarian Split Squat 3 10 (each leg) / /

Hip Circle Barbell Hip Thrust 3 12 / /

TRISETLying Hamstring Curl 3 12 / /Hip Circle Seated Abductor 3 30 / /Seated Calf Raise 3 20 / /


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DAY 4: THURSDAY - UPPER BODY


Seated Dumbbell Press 6 2x15-20 (warmup), / / 4x8

Incline Bench Press 5 1x15-20 (warmup) / / 4x15

One Arm Dumbbell Row 4 8 (each arm) / /

Barbell Curl 4 15/15 (drop set) / /

Overhead Dumbbell Triceps Extension 4 12/12 (drop set) / /

SUPERSETCable Crunch (rope) 3 15 / / Lying Leg Raise/Butt Up Combo 3 15 / /

Plank Hip Dip 3 45 seconds / /*rest 30 seconds between sets

Rest 60 seconds after all sets/supersets unless otherwise noted.

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DAY 5: FRIDAY - LOWER BODY


Leg Press 5 2x15-20 (warmup), / / 3x10/10/10

Barbell Reverse Lunge 3 10-12 (each leg) / /

SUPERSETDumbbell Squat 3 10 / / Leg Extension 3 15 / /

SUPERSETBarbell Step Up 3 12 (each leg) / / Bench Pistol Squat 3 10 (each leg) / /

SUPERSETSeated Hamstring Curl 3 15 / / Barbell Good Morning 3 15 / /

Single Leg Calf Raise (bodyweight) 3 10 (each leg) / /


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DAY 6: SATURDAY - TOTAL BODY


Deadlift 6 2x5 (warmup), 4x6 / /

Pull-Up 4 AMRAP / /

Bench Press 4 10 / /

Standing Barbell Press 4 10 / /

Squat 4 10 / /

Hanging Twisting Knee Raise 4 12 (each side) / /

Rest 60-90 seconds after all sets unless otherwise noted.

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DAY 1: MONDAY - PUSH (CHEST/SHOULDERS/TRICEPS)

EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6/WK7

Pushup (warmup) 2 8-10

SUPERSETIncline Bench Press 3 10-12 / / /

Plate Front Raise 3 15 / / /

SUPERSETStanding Neutral Grip Shoulder Press 3 10-12 / / /Dumbbell Kickback 3 15 / / /

Single Arm Cable Lateral Raise 3 10 (each arm) / / /

SUPERSETIncline Dumbbell Flye 3 12-15 / / /Incline Barbell Triceps Extension 3 10-12 / / /

SUPERSETBench Tuckup 3 20 / / /Hollow Rock 3 20 / / /Weighted Oblique Twist 3 15 (each side) / / /

GYM WORKOUTSPHASE 2 • WEEKS 4-7


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DAY 2: TUESDAY - METABOLIC CONDITIONING

BODYWEIGHT EMOM -EVERY MINUTE ON THE MINUTE.At the start of Minute 1, start an exercise. Whatever time you have left of that minute is your rest.At the start of Minute 2, start that exercise, etc.

PERFORM 5 ROUNDS OF: MINUTE 1: 10 Front Squat

MINUTE 2: 10 Squat

MINUTE 3: 10 Barbell Row

MINUTE 4: 10 Standing Barbell Shoulder Press

MINUTE 5: Dumbbell Bench Press

MINUTE 6: Rest

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DAY 4: THURSDAY - PULL (BACK/BICEPS/REAR DELTS)


SUPERSETWide Grip Pulldown 5 2x15-20 (warmup), / / / 3x10-12Reverse Grip Pulldown 5 2x15-20 (warmup), / / / 3x10-12

Barbell Row 2 8-12 / / /

Reverse Grip Barbell Row 2 8-12 / / /

SUPERSETClose Grip Cable High Row 3 15 / / /*Pause for 2 seconds at the top and the bottom of each rep.

Barbell Curl 3 10-12 / / /

SUPERSETIncline Dumbbell Row 3 10-12 / / /Incline Dumbbell Curl 3 12-15 / / /

Lying Cable Curl 3 12-15 / / /

Bent Over Dumbbell High Row 3 12 / / /


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DAY 5: FRIDAY - METABOLIC CONDITIONING


Dumbbell Pushup to Row 1 10,9,8,7,6,5,4,3,2,1 / / /

Goblet Squat 1 10,9,8,7,6,5,4,3,2,1 / / /

Dumbbell Push Press 1 10,9,8,7,6,5,4,3,2,1 / / /

Jump Squat 1 10,9,8,7,6,5,4,3,2,1 / / /

Dumbbell Bench Press 1 10,9,8,7,6,5,4,3,2,1 / / /

Pushup 1 10,9,8,7,6,5,4,3,2,1

Dumbbell Thruster 1 10,9,8,7,6,5,4,3,2,1 / / /

Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible./wk 4

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DAY 6: SATURDAY - LOWER BODY


Squat 5 2x15-20 (warmup), / / / 3x10

Barbell Sumo Squat 3 15 / / /

SUPERSETBarbell Walking Lunge 3 12 (each leg) / / /Barbell Good Morning 3 12 / / /

Barbell Lateral Lunge 3 10 (each leg) / / /

Barbell Curtsy Lunge 3 10-12 (each leg) / / /

SUPERSETSingle Leg Lying Hamstring Curl 3 10 (each leg) / / /Prone Hamstring Curl 3 10 / / /

Seated Calf Raise 3 20 / / /


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Band Assisted Pullup 2 5 (warmup) / /

SUPERSETReverse Grip Barbell Row 3 10-12 / /

Neutral Grip Dumbbell Push Press 3 8-10 / /

SUPERSETDumbbell Flye 3 12-15 / /*pause 2 seconds at the greatest stretch every rep

Dumbbell Front Raise 3 12-15 / /


SUPERSETDumbbell Hammer Curl 3 10-12 / /Resistance Band Triceps Pushdown 3 12-15 / /*hold 2 seconds at the bottom and the top of each rep on both exercises here.

TRISETStraddle Up 3 10 / /Situp 3 15 / /Bicycles 3 30 seconds / /

AT-HOME WORKOUTSPHASE 1 • WEEKS 1-3


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Bodyweight Jump Squat 2 10 / /

Dumbbell Goblet Squat 3 25 / /

Goblet Squat 3 10/10 (drop set) / /

Squat 4 8 / /

Hip Circle Seated Abductor 3 30 / /


Bulgarian Split Squat 3 10 (each leg) / /

SUPERSETExercise Ball Lying Hamstring Curl 3 15 / /Exercise Ball Glute Raise 3 15 / /

Seated Dumbbell Calf Raise 3 20 / /


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Incline Bench Press 6 2x15-20 (warmup), / / 4x10

Dumbbell Z Press 4 12 / /


Barbell Curl 3 12/12 (drop set) / /

Seated Overead Dumbbell Triceps Extension 3 12/12 (drop set) / /

SUPERSETStraddle Up 3 15 / / Lying Leg Raise/Butt Up Combo 3 15 / /



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Dumbbell Thruster 4 12 / /

Barbell Reverse Lunge 3 10-12 (each leg) / /

SUPERSETWall Sit 3 30, 45, 60 (seconds) / / Barbell Sumo Squat 3 15 / /

SUPERSETBarbell Step Up 3 12 (each leg) / / Barbell Pistol Squat 3 10 (each leg) / /

Nordic Curl 3 10 / /

Barbell Good Morning 3 15 / /

Single Leg Calf Raise (bodyweight) 3 15 (each leg) / /*pause at the bottom and top of every rep for 2 seconds


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Deadlift 6 2x5 (warmup), 4x6 / /

Pull-Up 4 AMRAP

Bench Press 4 8-12 / /

Standing Barbell Press 4 8-12 / /

Front Squat 4 8-12 / /

Double Crunch 4 15 / /

Rest 60-90 seconds after all sets unless otherwise noted.

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EXERCISE SETS REPS WEIGHT USED WK4 / WK5 / WK6 / WK7

SUPERSETDolphin Push Up 2 10 / / /

Down Down Up Up 2 20 (total) / / /

SUPERSETIncline Bench Press 3 10-12 / / /Kneeling Dumbbell Lateral Raise 3 15 / / /

SUPERSETStanding Neutral Grip Shoulder Press 3 10-12 / / /Dumbbell Kickback 3 15 / / /

SUPERSETDumbbell Flye 3 12-15 / / /Lying Triceps Extension 3 10-12 / / /

TRISETBench Tuckup 3 20 / / /Hollow Rock 3 20 / / /Weighted Oblique Twist 3 15 (each side) / / /


AT-HOME WORKOUTSPHASE 2 • WEEKS 4-7

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PERFORM 5 ROUNDS OF: MINUTE 1: 10 Front Squat

MINUTE 2: 10 Squat

MINUTE 3: 10 Barbell Row

MINUTE 4: 10 Standing Barbell Shoulder Press


MINUTE 6: Rest

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Exercise Band Assisted Pullup 2 5 (warmup) / / /

Negative Pullups 3 8 / / /

Barbell Row 2 8-12 / / /

Reverse Grip Barbell Row 2 8-12 / / /

SUPERSETDumbbell Snatch 3 10 (each arm) / / /Barbell Curl 3 10-12 / / /

SUPERSETIncline Dumbbell Row 3 10-12 / / /Incline Dumbbell Curl 3 12-15 / / /

SUPERSETDumbbell Pullover 3 15 / / /Dumbbell Drag Curl 3 12-15 / / /

Exercise Ball Hyperextensions 3 15 / / /


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Goblet Squat 1 10,9,8,7,6,5,4,3,2,1 / / /

Push Press 1 10,9,8,7,6,5,4,3,2,1 / / /

Jump Squat 1 10,9,8,7,6,5,4,3,2,1 / / /

Dumbbell Chest Press 1 10,9,8,7,6,5,4,3,2,1 / / /

Pushup 1 10,9,8,7,6,5,4,3,2,1


Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.

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Squat (warmup) 5 2x15-20 / / /

SUPERSETSquat 3 10 / / /Barbell Sumo Squat 3 15 / / /

SUPERSETBarbell Walking Lunge 4 12 (each leg) / / /Barbell Good Morning 4 12 / / /

Barbell Lateral Lunge 3 10 (each leg) / / /

Barbell Curtsy Lunge 3 10-12 (each leg) / / /

SUPERSET*Complete both exercises with the right leg before switching to the left

Single Leg Glute Raise 3 10 (each leg) / / /Single Leg Stiff Legged Deadlift 3 10 (each leg) / / /

Dumbbell Standing Calf Raise 3 20 / / /


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Pushup (warmup) 2 8 / /

Manmakers 3 8 / /

SUPERSETPlank High Row 3 10 (each arm) / /

Dumbbell Push Press 3 8-10 / /

SUPERSETDumbbell Floor Flye 3 12-15 / /*pause 2 seconds at the top and squeeze

Dumbbell Front Raise 3 12-15 / /


SUPERSETDumbbell Hammer Curl 3 10-12 / /Pike Triceps Pushup 3 12-15 / /

SUPERSETStraddle Up 3 10 / /Bicycles 3 30 seconds / /

DUMBBELL/BODYWEIGHTAT-HOME WORKOUTSPHASE 1 • WEEKS 1-3


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Bodyweight Jump Squat 2 10 / /

Dumbbell Goblet Squat 3 25 / /

Dumbbell Squat 4 12-15 / /

Bodyweight Clamshells 4 20 (each leg) / /


Dumbbell Bulgarian Split Squat 3 10 (each leg) / /

SUPERSETGlute Bridge with Leg Abduction 3 15 / /Lying Dumbbell Hamstring Curl 3 15 / /

Seated Dumbbell Calf Raise 3 20 / /


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Dumbbell Z Press 6 2x15-20 (warmup), / / 4x12

Dumbbell Floor Press 4 15 / /


Dumbbell Curl 21s 4 7/7/7 / /

Dumbbell Lying Triceps Extension 4 15 / /

SUPERSETStraddle Up 3 15 / / Lying Leg Raise/Butt Up Combo 3 15 / /



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Dumbbell Thruster 4 12 / /

Dumbbell Reverse Lunge 3 12 (each leg) / /

SUPERSETWall Sit 3 30, 45, 60 (seconds) / / Dumbbell Sumo Squat 3 15 / /

SUPERSET180 Squat Jump 3 12 (each side) / / Chair Assisted Pistol Squat 3 10 (each leg) / /

SUPERSETNordic Curl 3 10 / / Single Leg Stiff Legged Deadlift 3 15 (each leg) / /

Single Leg Calf Raise (bodyweight) 3 10 (each leg) / /*pause at the bottom and top of every rep for 2 seconds


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Bodyweight Squat 2 20 / /

Dumbbell Overhead Squat 4 12 / /

Unbroken Dumbbell Hang Snatch 4 12 (each arm) / /

Alternating Dumbbell Row 4 15 (each arm) / /

Dolphin Pushup 4 12-15 / /

Standing Dumbbell Press 4 12 / /

Double Crunch 4 12 / /

Rest 60 seconds after all sets unless otherwise noted.

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SUPERSETDolphin Push Up 3 10 / / /

Down Down Up Up 3 20 (total) / / /

SUPERSETDumbbell Floor Press 3 10-12 / / /Dumbbell Front Raise 3 15 / / /

SUPERSETDecline Dumbbell Flye 3 15 / / /Alternating Dumbbell Front Raise 3 15 (each arm) / / /

SUPERSETSplit Stance Dumbbell Shoulder Press 3 15 / / /Dumbbell Kickback 3 12 / / /

Kneeling Dumbbell Lateral Raise 3 15 / / /

TRISETCrab Reach 3 20 / / /Hollow Rock 3 20 / / /Plank Jacks 3 20 / / /


DUMBBELL/BODYWEIGHTAT-HOME WORKOUTSPHASE 2 • WEEKS 4-7

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PERFORM 5 ROUNDS OF: MINUTE 1: 10 Dumbbell Goblet Squats

MINUTE 2: 10 Narrow Stance Dumbbell Squats

MINUTE 3: 10 Dumbbell Row

MINUTE 4: 10 Standing Shoulder Press


MINUTE 6: Rest

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Dumbbell Pendlay Row 3 12-15 / / /

SUPERSETDumbbell Snatch 3 15 (each arm) / / /Two Angle Bicep Curl 3 10-12 / / /

SUPERSETOne Arm Dumbbell Row 3 10-12 (each arm) / / /Seated Preacher Curl 3 12-15 / / /

Reverse Grip Dumbbell Row 3 8-12 / / /

Alternating Opposite Arm/Opposite Leg Raise 3 15 / / /

SUPERSETFloor Pullover 3 15 / / /Dumbbell Drag Curl 3 12-15 / / /


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Dumbbell Sumo Squat 1 10,9,8,7,6,5,4,3,2,1 / / /

Dumbbell Grip Push Press 1 10,9,8,7,6,5,4,3,2,1 / / /

Jump Squat 1 10,9,8,7,6,5,4,3,2,1 / / /

Dumbbell Floor Press 1 10,9,8,7,6,5,4,3,2,1 / / /

Pushup 1 10,9,8,7,6,5,4,3,2,1


Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.

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SUPERSETChair Pistol Squat Jumps 2 10 (each leg) / / /Bodyweight Single Leg Hip Thrust 2 15 (each leg) / / /

SUPERSETDumbbell Squat 4 15 / / /Dumbbell Sumo Pulse Squat 4 15 / / /

Dumbbell Stiff Legged Deadlift 21s 3 7/7/7 / / /

Dumbbell Curtsy Lunge To Lunge 3 10 (each leg) / / /


One Leg Lateral Lunge (chair) 3 10 (each leg) / / /Karate Kicks 3 45 seconds (each leg) / / /


Single Leg Glute Raise 3 10 (each leg) / / /Single Leg Stiff Legged Deadlift 3 10 (each leg) / / /

Dumbbell Standing Calf Raise 3 20 / / /


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EQUIPMENT NEEDEDNone

TIME30 Minutes

Perform 40 seconds of work,20 seconds of rest, for 5 rounds.Rest for 60 seconds between rounds.

PERFORM 5 ROUNDS OF: • Skaters• Jump squats• Mountain climbers• High knees• Burpees

SKY ROCKET


TIME30 Minutes

BODYWEIGHT EMOM -EVERY MINUTE ON THE MINUTE.Perform required number of each exercise. The remaining time within the minuteis your rest. Begin again at the top ofthe next minute. Repeat each exercise3x. Rest 60 seconds before next exercise.

PERFORM 3 ROUNDS OF: • 30 Jumping jacks

• 60 seconds rest

PERFORM 3 ROUNDS OF: • 40 Butt kicks

• 60 seconds rest

PERFORM 3 ROUNDS OF: • 30 Plank jacks

• 60 seconds rest

PERFORM 3 ROUNDS OF: • 5 Burpees

• 60 seconds rest

PERFORM 3 ROUNDS OF: • 50 Mountain Climbers

• 60 seconds rest

PERFORM 3 ROUNDS OF: • 10 Skaters

• 60 seconds rest

PERFORM 3 ROUNDS OF: • 20 high knees

• 60 seconds rest

THIRD TIMESA CHARM EQUIPMENT NEEDED

None

TIME30 Minutes

PERFORM 2 ROUNDS OF:• 400m jog around the track at 50%• 400m run around the track at 75%• 400m walk around the track

PERFORM 10 ROUNDS OF:• 100m sprint at 100%• 100m walk

COOLDOWN • 800m jog (1 lap around the track)• 800m walk (1 lap around the track)

THE END ZONE

30-MINUTEHIIT CARDIO WORKOUTS

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EQUIPMENT NEEDEDTreadmill

TIME30 Minutes

WARMUP• 3 minute walk at 3.0mph, 6% incline

PERFORM 8 ROUNDS OF:• 1 minute jog at 4.5-5.5mph, 1% incline• 1 minute sprint at 7.0-9.0mph, 1% incline• 1 minute walking lunge at 1.5mph, 1% incline

COOLDOWN • 3 minute walk at 3.0mph, 6% incline

TREADMILL

EQUIPMENT NEEDEDSpin Bike

TIME30 Minutes

WARMUP• Seated 3 minutes at 85 RPM (light tension)

• Seated 1 minute at 85 RPM (moderate tension)• Standing 2 minutes at 65 RPM (heavy tension)• Seated increase resistance every 30 seconds for 4 minutes at 85 RPM (moderate tension)• Standing increase resistance every 1 minute for 3 minutes at 70 RPM (heavy tension)• Seated 3 minutes at 100 RPM (light tension)• Seated increase resistance every 30 seconds for 4 minutes at 80 RPM (moderate tension)• Standing increase resistance every 1 minute for 3 minutes at 60 RPM (heavy tension)• Seated increase resistance every 30 seconds for 4 minutes at 75 RPM (moderate tension)

COOLDOWN • Cooldown 3 minutes at 90 RPM (light tension)

KEEP SPINNINGAND WINNING

30-MINUTEHIIT CARDIO WORKOUTS

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TIME45 Minutes

Perform 10 rounds or until you reach45 minutes (warmup and cooldownonly perform once)

WARMUP• 800m jog (1 lap around the track) or walk 3 minutes

PERFORM 10 ROUNDS OF:• 200m sprint• 20 bodyweight squats• 15 mountain climbers each leg (30 total)• 10 pushups• 5 jump lunges each leg (10 total)

COOLDOWN • 800m jog (1 lap around track) or 3 minute walk

THE EFFORT ZONEEQUIPMENT NEEDEDNone

TIME45 Minutes

PERFORM 7 ROUNDS OF: • 30 seconds reverse lunges• 20 seconds skipping• 10 seconds rest

• 30 seconds up up down down in plank• 20 seconds plank in and out• 10 seconds rest

• 30 seconds sumo squats• 20 seconds sumo squat jumps• 10 seconds rest

• 30 seconds high knees• 20 seconds toe taps• 10 seconds rest

• 30 seconds bunny hops in place• 20 seconds burpees• 10 seconds rest

• 30 seconds jumping jacks• 20 seconds wall sit• 10 seconds rest

• 1 minute rest

30/20/10 CIRCUITEQUIPMENT NEEDEDNone

TIME45 MinutesRest 1 minute between each Tabata

PERFORM 8 ROUNDS OF:20 seconds high knees10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds jumping jacks10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds butt kicks10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds burpees10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds jump rope10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds toe taps10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds mountain climbers10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds jump squats10 seconds rest

PERFORM 8 ROUNDS OF:20 seconds plank knee to elbow (quick)10 seconds rest

TOMATO TABATA

45-MINUTEINTERVAL CARDIO WORKOUTS

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EQUIPMENT NEEDEDTreadmill

TIME45 Minutes

PERFORM 2 ROUNDS OF:• 2 minutes at 3.0 mph, 10% incline• 2 minutes at 5.0 mph, 5% incline• 2 minutes at 6.5 mph, 0% incline

PERFORM 5 ROUNDS OF:• 2 minutes at 6.0-8.0 mph, 1% incline• 1 minute recovery at 3.0-4.0 mph, 0% incline

PERFORM 7 ROUNDS OF (NO HANDS):• 1 minute at 3.0 mph, 10% incline• 1 minute at 2.5 mph, 15% incline

COOLDOWN • 4 minutes at 3.0 mph, 5% incline

TRAIL BLAZEREQUIPMENT NEEDEDTreadmill

TIME45 Minutes

• 5 minutes at 4.0-5.0 mph, incline 3%• 3 minutes at 3.4 mph, incline 7%• 2 minutes at 3.2 mph, incline 10%• 2 minutes at 2.8 mph, incline 15%• 3 minutes at 3.2 mph, incline 9%• 3 minutes at 3.0 mph, incline 12%• 4 minutes at 3.4 mph, incline 7%• 4 minutes at 3.2 mph, incline 10%• 4 minutes at 2.8 mph, incline 15%• 5 minutes at 3.2 mph, incline 9%• 5 minutes at 3.0 mph, incline 12%• 5 minutes at 5.0 mph, incline 1%

HILL CLIMB

45-MINUTEINTERVAL CARDIO WORKOUTS

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WOMEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2

Height: Under 5'4 Weight: Under 130 lbs

MEAL 1OPTION 1

• (½ LP) 3 egg whites

• (F) 2 egg yolks

• (SC) 2 slices Ezekiel bread (or other sprouted grains bread)

MEAL 2OPTION 1

• (SC) ½ plain bagel

• (½ LP) 6 oz nonfat plain Greek yogurt

• (½ LP) .5 scoop nPower Nutrition Protein Isolate

• (½ F) 7g ghee

MEAL 3OPTION 1

• (½ FP) 2 oz 93% lean ground turkey

• (D) 28g feta cheese

• (V) 100g tomato

• (V) 100g mushrooms

• (SC) 100g white rice

(LP) – Lean Protein(FP) – Fatty Protein (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable (F) – Fat

FOOD TYPE

OPTION 2

• (SC, F, LP) 1 serving Breakfast Burrito (SEE RECIPE)

• (½ FR) 100g raspberries

OPTION 2

• (LP) 1 scoop nPower Nutrition Isolate (either flavor)

• (F) 16g almond butter

• (FR) 1 medium 6” banana

OPTION 2

• (LP, ½ F) 1 serving Tuna Patties (see recipe)

• (SC) English muffin

• (D) 1 slice cheese slice

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MEAL 4OPTION 1

• (LP) 4 oz cod

• (SC) 4 oz red potato

• (½ F) 28g classic hummus

MEAL 5/POSTWORKOUT

OPTION 1


• (FR) 1 medium apple

OPTION 2

• (FP) 1 serving Turkey Meatballs (SEE RECIPE)

• (SC) 4 oz sweet potato

• (V) 100g broccoli

OPTION 2

• (LP) 4 oz chicken breast

• (1½ SC) 150g white rice


FOOD TYPE

On weight training days, eat this meal within 30-45 minutes after your workout andadjust all other meals accordingly. On days you don’t weight train, eat this as Meal 5.

MEAL TOTALSPost Workout Meal/Meal 5220 calories, 26g protein, 29g carbs, 0g fat

All Other Meals319 calories, 26g protein, 29g carbs, 11g fat

DAILYTOTALS

1496 calories,130g protein,145g carbs,

44g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1

• (2 ⁄3 LP) 4 egg whites

• (½ F) 1 egg yolk

• (SC) 40g oatmeal

MEAL 2OPTION 1


• (1 LP) 6 egg whites

• (½ F) 7g ghee

MEAL 3OPTION 1

• (½ FP) 2 oz 93% lean ground turkey


• (V) 100g tomato


• (½ SC) 50g white rice


FOOD TYPE

OPTION 2


OPTION 2

• (SC, ½ F, ½ LP) 1 serving Black Bean Brownies (SEE RECIPE)


OPTION 2



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MEAL 4OPTION 1

• (LP) 4 oz cod



MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2


• (¾ SC) 3 oz sweet potato


OPTION 2


• (1 SC) 100g white rice


FOOD TYPE




DAILYTOTALS


36g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1

• (LP) 6 egg whites


• (½ SC) 20g oatmeal

MEAL 2OPTION 1

• (½ SC) 1 slice Ezekiel bread (or other sprouted grains bread)

• (1 LP) 6 egg whites

• (½ F) 7g ghee

MEAL 3OPTION 1

• (FP) 4 oz 93% lean ground turkey

• (½ D) 16g feta cheese

• (V) 100g tomato




FOOD TYPE

OPTION 2


OPTION 2



OPTION 2


• (½ SC) English muffin

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MEAL 4OPTION 1

• (LP) 4 oz cod

• (½ SC) 2 oz red potato


MEAL 5/POSTWORKOUT

OPTION 1

• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)

• (½ FR) 100g blueberries

OPTION 2


• (¾ SC) 3 oz sweet potato


OPTION 2




FOOD TYPE




DAILYTOTALS

1156 calories,140g protein,

95g carbs,24g fat

NICOLEWILKINS.COM


Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs

MEAL 1OPTION 1


• (F) 2 egg yolks


MEAL 2OPTION 1




• (F) 14g ghee

MEAL 3OPTION 1

• (¾ FP) 3 oz 93% lean ground turkey


• (V) 100g tomato




FOOD TYPE

OPTION 2


• (FR) 200g raspberries

OPTION 2


• (F) 16g natural almond butter

• (½ FR) ½ medium 6” banana

• (½ SC) 20g oatmeal

OPTION 2




• (½ V) 50g tomato

• (¼ V) 25g lettuce

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MEAL 4OPTION 1

• (LP) 4 oz cod



MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2




OPTION 2




FOOD TYPE




DAILYTOTALS


48g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1




MEAL 2OPTION 1



• (½ F) 7g ghee

MEAL 3OPTION 1


• (½D) 14g feta cheese

• (V) 100g tomato




FOOD TYPE

OPTION 2



OPTION 2

• (1½ SC, F, LP) 1.5 servings Black Bean Brownies (SEE RECIPE)


OPTION 2



• (½ F) 1oz avocado

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MEAL 4OPTION 1

• (LP) 4 oz cod



MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2




OPTION 2


• (1¼ SC) 125g white rice


FOOD TYPE


MEAL TOTALSPost Workout Meal/Meal 5224 calories 28g protein, 28g carbs, 0g fat


DAILYTOTALS


40g fat

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MEAL 1OPTION 1




MEAL 2OPTION 1



• (½ F) 7g ghee

MEAL 3OPTION 1



• (V) 100g tomato




FOOD TYPE

OPTION 2



OPTION 2




OPTION 2



• (½ F) 1 oz avocado

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MEAL 4OPTION 1

• (LP) 4 oz cod


• (V) 100g zucchini


MEAL 5/POSTWORKOUT

OPTION 1


• (½ SC) 1 Lundberg brown rice cake

• (OC) 2 tbsp sugar-free jelly

OPTION 2




OPTION 2




FOOD TYPE




DAILYTOTALS


32g fat

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Height: Over 5'6 Weight: Over 150 lbs

MEAL 1OPTION 1


• (F) 2 egg yolks


MEAL 2OPTION 1


• (¾ LP) 9 oz nonfat plain Greek yogurt


• (F) 14g ghee

MEAL 3OPTION 1



• (V) 100g tomato




FOOD TYPE

OPTION 2



• (½ FR) 175g cantaloupe

OPTION 2




• (¾ SC) 30g oatmeal

OPTION 2

• (½F, LP) 1 serving Tuna Patties (see recipe)





• (½ V) 150g cucumber

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MEAL 4OPTION 1

• (LP) 4 oz cod



• (½ V) 5ml olive oil

MEAL 5/POSTWORKOUT

OPTION 1


• (1½ FR) 1 large apple

OPTION 2


• (1½ SC) 6 oz sweet potato


OPTION 2


• (1¾ SC) 175g white rice


FOOD TYPE




DAILYTOTALS


56g fat

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MEAL 1OPTION 1


• (F) 2 egg yolks


MEAL 2OPTION 1



• (V) 100g spinach

• (½ F) 7g ghee

MEAL 3OPTION 1



• (V) 100g tomato




FOOD TYPE

OPTION 2



OPTION 2

• (SC, ½ F, ½ LP) 1.5 servings Black Bean Brownies (SEE RECIPE)


• (½ FR) 150g strawberries


OPTION 2



• (F) 2oz avocado

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MEAL 4OPTION 1

• (LP) 4 oz cod




MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2




OPTION 2




FOOD TYPE




DAILYTOTALS


48g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1




MEAL 2OPTION 1



• (F) 14g ghee

MEAL 3OPTION 1



• (V) 100g tomato




FOOD TYPE

OPTION 2



OPTION 2




• (½ F) 8g natural almond butter

OPTION 2




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MEAL 4OPTION 1

• (1¼ LP) 5 oz cod




MEAL 5/POSTWORKOUT

OPTION 1


• (SC) 2 Lundberg brown rice cakes

OPTION 2




OPTION 2

• (1¼ LP) 5 oz chicken breast



FOOD TYPE




DAILYTOTALS


36g fat

NICOLEWILKINS.COM

MEN’S MEAL PLAN 1PHASE 1 • WEEKS 1-2


MEAL 1OPTION 1


• (1½ F) 3 egg yolks



MEAL 2OPTION 1


• (¾ LP) 9 oz nonfat plain Greek yogurt

• (LP) 1 scoop nPower Nutrition Protein Isolate (either flavor)

• (2 F) 32g natural peanut butter

MEAL 3OPTION 1

• (1½ FP) 6oz 93% lean ground turkey


• (V) 100g tomato




FOOD TYPE

OPTION 2





OPTION 2





OPTION 2

• (LP, F) 1 serving Tuna Patties (see recipe)







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MEAL 4OPTION 1

• (LP) 4 oz cod

• (1½ SC) 6 oz red potato


• (½ F) 5ml olive oil

MEAL 5/POSTWORKOUT

OPTION 1


• (2 FR) 200g grapes

OPTION 2

• (FP) 1.5 servings Turkey Meatballs (SEE RECIPE)



OPTION 2

• (1½ LP) 6 oz chicken breast



FOOD TYPE


MEAL TOTALSPost Workout Meal/Meal 5308 calories 36g protein, 41g carbs, 0g fat


DAILYTOTALS


64g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1


• (F) 2 egg yolks

• (1½ SC) 60g oatmeal


• (½ V) 50g spinach

MEAL 2OPTION 1


• (1½ LP) 9 egg whites

• (½ V) 50g pepper (any color)

• (½ V) 5 cherry tomatoes

• (½ F) 7g ghee


MEAL 3OPTION 1

• (1½ FP) 4 oz 93% lean ground turkey


• (V) 100g tomato




FOOD TYPE

OPTION 2




OPTION 2





OPTION 2



• (F) 2oz avocado

• (½ LP) 113g nonfat cottage cheese

• (OC) 1 pickle

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MEAL 4OPTION 1

• (1¼ LP) 5 oz cod

• (1¼ SC) 5 oz red potato



MEAL 5/POSTWORKOUT

OPTION 1




OPTION 2

• (1½ FP) 1.5 servings Turkey Meatballs (SEE RECIPE)



OPTION 2




FOOD TYPE




DAILYTOTALS


52g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1




MEAL 2OPTION 1



• (½ LP) 99% extra lean ground turkey

• (F) 14g ghee

MEAL 3OPTION 1

• (1¼ FP) 5 oz 93% lean ground turkey


• (V) 100g tomato




FOOD TYPE

OPTION 2


• (¼ LP) 6 oz nonfat plain Greek yogurt (use as sour cream)


OPTION 2




• (½ F) 8g natural almond butter

OPTION 2

• (1½ LP, F) 1.5 servings Tuna Patties (see recipe)



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MEAL 4OPTION 1

• (1¼ LP) 5 oz cod

• (1¼ SC) 5 oz red potato



MEAL 5/POSTWORKOUT

OPTION 1

• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)


OPTION 2




OPTION 2




FOOD TYPE




DAILYTOTALS


40g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1


• (1½ F) 3 egg yolks



MEAL 2OPTION 1


• (2 D) 2 oz cream cheese

• (1½ LP) 1.5 scoops nPower Nutrition Protein Isolate (either flavor)

MEAL 3OPTION 1

• (1½ FP) 6oz 93% lean ground turkey


• (V) 100g tomato




FOOD TYPE

OPTION 2


• (½ LP) 3 egg whites




OPTION 2


• (1½ F) 24g natural almond butter



OPTION 2

• (LP, F) 1 serving Tuna Patties (see recipe)







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MEAL 4OPTION 1

• (1½ LP) 6 oz cod



• (½ F) 5ml olive oil

MEAL 5/POSTWORKOUT

OPTION 1


• (2 FR) 200g grapes

• (½ SC) 1 Lundberg rice cake

OPTION 2

• (FP) 1.5 servings Turkey Meatballs (SEE RECIPE)



OPTION 2




FOOD TYPE




DAILYTOTALS


68g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1


• (F) 2 egg yolks


MEAL 2OPTION 1



• (½ V) 50g pepper (any color)

• (½ V) 5 cherry tomatoes

• (½ F) 7g ghee

• (F) 2 oz avocado

MEAL 3OPTION 1



• (V) 100g tomato




FOOD TYPE

OPTION 2





OPTION 2





OPTION 2



• (F) 2oz avocado

• (½ LP) 113g nonfat cottage cheese

• (OC) 1 pickle

NICOLEWILKINS.COM



MEAL 4OPTION 1

• (1½ LP) 6 oz cod




MEAL 5/POSTWORKOUT

OPTION 1




OPTION 2




OPTION 2




FOOD TYPE




DAILYTOTALS

2104 calories,200g protein, 200g carbs,

56g fat

NICOLEWILKINS.COM



MEAL 1OPTION 1




MEAL 2OPTION 1



• (½ LP) 99% extra lean ground turkey

• (F) 14g ghee


MEAL 3OPTION 1



• (V) 100g tomato




FOOD TYPE

OPTION 2


• (½ LP) 6 oz nonfat plain Greek yogurt (use as sour cream)


OPTION 2





OPTION 2

• (1½ LP, F) 1.5 servings Tuna Patties (see recipe)



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MEAL 4OPTION 1

• (1½ LP) 6 oz cod




MEAL 5/POSTWORKOUT

OPTION 1



OPTION 2



• (2 V) 200g broccoli

OPTION 2




FOOD TYPE




DAILYTOTALS


48g fat

NICOLEWILKINS.COM

GROCERY LISTThe list below should get you through 4 days of meals. Double the amounts below

if you prepare your food for a week in advance. You do not need to buy everything on this list -make sure to look at your meal plan, map out your meals and shop accordingly!

PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ nPower Nutrition Isolate (either flavor)❏ 1 container nonfat plain Greek yogurt❏ 2 lbs chicken breast❏ 2 lbs cod❏ 93% ground turkey❏ 1 container nonfat cottage cheese❏ 1 container turkey bacon❏ 5 oz can tuna in water (3 of these)

VEGAN PROTEINS❏ Tempeh❏ Veggie burgers/Boca Burgers❏ Nutritional yeast❏ Plant-based protein powder❏ 2 packages extra firm tofu❏ 1 package Beyond Meat Plant Based Sausage Link

CARBOHYDRATES❏ 1 bag Ezekiel bread (or other sprouted grains bread)❏ 1 bag plain bagels❏ 5 medium sweet potatoes/yams❏ 1 small bag red potatoes❏ 1 package English muffins❏ 2 cans black beans❏ 1 bag/box lentils❏ 1 bag edamame❏ 1 bag/box white rice❏ 1 bag/box brown rice❏ 1 bag/box quinoa❏ 1 bag Lundberg rice cakes❏ 1 bag Quaker rice cakes❏ 1 container oatmeal❏ 1 package whole wheat low carb tortillas❏ 1 bag frozen sweet corn kernels❏ 1 container honey❏ 1 bag coconut flour❏ 2 cans pumpkin puree (not pure pumpkin)

DAIRY/NON-DAIRY❏ 1 package 2% cheddar (or sharp cheddar) cheese❏ 1 package 2% cheddar slice cheese❏ 1 package feta cheese❏ Low-fat cream cheese❏ Cream cheese (full fat version)❏ 1 package almond cheese

FRUITS❏ 4 bananas❏ 2 containers raspberries❏ 1 container strawberries❏ 1 bag apples (green apple for recipe)❏ 1 cantaloupe❏ 1 bag grapes

VEGETABLES❏ 1 bunch green onions❏ 1 bunch broccoli❏ 2 bell peppers (green for recipe)❏ 1 bag spinach❏ 1 red onion❏ 1 container mushrooms❏ 1 bag romaine lettuce leaves/shredded lettuce/mixed greens❏ 2 Roma tomatoes❏ 1 container cherry tomatoes❏ 3 cucumbers❏ 2 bags riced cauliflower (or one head)❏ 1 bag green beans❏ 1 bag kale❏ 2 beets❏ 1 bag carrots❏ 2 zucchini

FATS❏ Coconut oil❏ Olive oil❏ 1 container hummus❏ 2 avocados❏ 1 container natural almond/peanut butter❏ 1 container ghee butter❏ 1 bag mini chocolate chips

BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 container unsweetened hemp milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water

CONDIMENTS (OPTIONAL)❏ Stevia/Baking Stevia/Baking Splenda❏ Cinnamon❏ Mustard❏ Coconut aminos❏ Vanilla extract❏ Baking soda❏ Baking powder❏ Powdered peanut butter (PB2)❏ Ground ginger❏ Hot sauce❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low-fat Italian dressing❏ Pico de Gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Cumin❏ Tumeric❏ Cilantro ❏ Ground red pepper❏ Fat-free sour cream❏ Lime juice❏ Dried basil❏ Vanilla extract❏ Italian Seasoning❏ Dried parsley❏ Dried Dill❏ Dijon mustard❏ Vegetable broth❏ Chicken broth

FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.

Pay close attention to your meal plan requirements. Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.

LEAN PROTEIN (LP)Each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.❏ 4 oz chicken breast

❏ 4 oz turkey breast

❏ 4 oz 99% extra lean ground turkey

❏ 4 oz 98% ground white chicken

❏ 1 can solid white tuna in water

❏ 4 oz pork tenderloin

❏ 4 oz ahi tuna

❏ 4 oz mahi mahi

❏ 4 oz cod

❏ 4 oz orange roughy

❏ 4 oz tilapia

❏ 4 oz scallops

❏ 4 oz shrimp

❏ 4 oz perch

❏ 4 oz flounder

❏ 4 oz halibut

❏ 4 oz red snapper

❏ 4 oz sole

❏ 4 oz grouper

❏ 4 oz swordfish

❏ 4 oz catfish

❏ 4 oz bluefish

❏ 4 oz bass

❏ 4 oz pollock

❏ 4 oz rockfish (ocean perch)

❏ 4 oz snapper

❏ 6 egg whites

❏ 4 slices turkey bacon

❏ 1 cup (245g) liquid egg whites

❏ 6 egg whites

❏ 12 oz nonfat plain Greek yogurt

❏ 225g nonfat cottage cheese

❏ 1 scoop nPower Nutrition Isolate

FATTY PROTEINS (FP)Each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.Eat one of these per day.❏ 4 oz ground buffalo/bison

❏ 4 oz steak (Filet mignon, top sirloin, flank)

❏ 4 oz ground chicken

❏ 4 oz 93% lean ground turkey

❏ 4 oz 90% ground beef

❏ 4 slices bacon

❏ 4 oz salmon

❏ 4 oz mussels

❏ 4 oz Chilean sea bass

❏ 4 oz mackerel

❏ 4 oz herring

❏ 4 oz pompano

❏ 4 oz sablefish (black cod)

❏ 4 oz carp

❏ 4 oz butterfish

❏ 4 oz anchovies

DAIRY (D)❏ 28g feta cheese

❏ 28g blue cheese

❏ 28g mozzarella cheese

❏ 28g parmesan cheese

❏ 28g cheddar cheese

❏ 1 oz cream cheese

STARCHYCARBOHYDRATES (SC)Each item is approximately25g of carbs. Measure all carbsCOOKED except hot cereal. ❏ ½ cup (40g) oatmeal

❏ 1 ⁄3 cup (40g) oat bran

❏ ¼ cup (45g) cream of rice

❏ ¼ cup (37g) grits

❏ 4 oz sweet potato

❏ 4 oz yam

❏ 4 oz red potato

❏ 4 oz russet potato

❏ 4 oz purple potato

❏ 4 oz yellow potato

❏ ½ cup (100g) brown rice

❏ ½ cup (100g) white rice

❏ ½ cup (100g) wild rice

❏ ½ cup (100g) black rice

❏ ½ cup (100g) quinoa

❏ ½ cup (100g) cous cous

❏ 3 Quaker rice cakes (plain)

❏ 2 Quaker rice cakes (flavored)

❏ 2 Lundberg rice cakes

❏ 2 corn tortillas, 6”

❏ 1 large whole wheat tortilla

❏ 2 slices Ezekiel Bread/sprouted grains bread/whole wheat bread

❏ 1 whole wheat dinner roll

❏ ½ plain bagel

❏ ½ cup (130g) kidney beans

❏ ½ cup (130g) canned black beans

❏ ½ cup (130g) black eyed peas

❏ ½ cup (130g) garbanzo beans

❏ ½ cup (130g) refried beans

❏ 6 Triscuit Original Crackers

❏ 100g whole wheat pasta

❏ 100g brown rice pasta

❏ 100g chickpea pasta

❏ 150g corn

❏ 150g green peas

❏ 250g baby carrots

❏ 215g butternut squash

❏ 150g edamame beans

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FRUIT (FR)Each item is approximately25g of carbs. Limit to 2 per dayon weight-training days, preferablyat Meal 1 and your post-workoutmeal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple

❏ 6” medium banana

❏ 200g blueberries

❏ 200g Raspberries

❏ 250g strawberries

❏ 300g cantaloupe/melon

❏ 1 medium orange

❏ 1 medium pear

❏ 200g guava

❏ 150g cherries

❏ 5 prunes

❏ 200g pineapple

❏ 140g mango

❏ 2 small peaches

❏ 350g watermelon

❏ 2 medium kiwis

❏ 1 oz box raisins

❏ 100g grapes

❏ Whole grapefruit (3-4in diameter)

❏ 40g dried fruit (no sugar added)

❏ 240g pure pumpkin

BEVERAGES❏ Water

❏ Iced or hot tea (unsweetened)

❏ Coffee

❏ Crystal light

❏ Mio

❏ Unsweetened original Almond milk/cashew milk

FATS (F)Each item is approximately 10g of fat.❏ 10 ml olive oil

❏ 10 ml canola oil

❏ 10 ml coconut oil

❏ 10 ml avocado oil

❏ 15 ml macadamia oil

❏ 10 flaxseed oil

❏ 10 ml grapeseed oil

❏ 10 ml sesame oil

❏ 10 ml Udo’s oil

❏ 16g cashew butter

❏ 16g natural peanut butter

❏ 16g natural almond butter

❏ 16g macadamia nut butter

❏ 14g butter

❏ 14g ghee

❏ 15g mayonnaise

VEGETABLES (V)Each item is approximately 10g of carbs or less (high fiber foods).Measure all cooked EXCEPT lettuce.❏ 100g green beans

❏ 100g broccoli

❏ 100g spinach

❏ 100g asparagus

❏ 100g cabbage (red/green)

❏ 100g red pepper

❏ 100g green pepper

❏ 100g yellow pepper

❏ 100g orange pepper

❏ 1 medium artichoke

❏ 100g chopped kale

❏ 100g chopped swiss chard

❏ 100g arugula

❏ 100g turnip greens

❏ 100g bok choy

❏ 100g endive

❏ 200g watercress

❏ 50g leeks

❏ 100g rhubarb

❏ 100g radishes

❏ 100g rutabagas

❏ 100g turnip

❏ 300g cucumber

❏ 100g eggplant

❏ 100g okra

❏ 100g brussels sprouts

❏ 100g tomatoes

❏ 10 cherry tomatoes

❏ 100g cauliflower

❏ 100g mushrooms

❏ 100g celery

❏ 50g onion

❏ 100g zucchini

❏ 100g romaine/mixed greens/ Iceberg lettuce

❏ 100g yellow squash

❏ 100g spaghetti squash

❏ 100g beets

❏ 8 walnut halves

❏ 15 whole cashews

❏ 15 almonds

❏ 1 oz macadamia nuts

❏ 10 pecan halves

❏ 2 oz avocado

❏ 2 oz guacamole

❏ 2 egg yolks

❏ 28g sunflower seeds

❏ 25g shelled pumpkin seeds

❏ 25g ground flaxseeds

❏ 28g peanuts

❏ 30g chia seeds

❏ 30g hemp seeds

❏ 15g pine nuts

OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard

❏ 30g salsa

❏ 16g low sugar ketchup

❏ 30g Walden Farms sugar-free syrups/dressings

❏ 30g sour cream

❏ 17g sugar free jelly

❏ 15 ml sugar free coffee creamer

❏ 4g hot Sauce

❏ 30g low fat Italian dressing

❏ 15 ml tamari

❏ 5 ml coconut aminos

❏ Sea salt

❏ Mrs. Dash

❏ Lemon

❏ Balsamic vinegar

❏ White vinegar

❏ Rice vinegar

❏ Stevia/Splenda

❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder

❏ Cooking spray

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VEGAN FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.

Pay close attention to your meal plan requirements.Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.

PROTEIN (P)Each item is approximately15g of protein.❏ 6 oz extra firm tofu

❏ 3 oz tempeh

❏ 3 oz seitan

❏ 15g nutritional yeast

❏ 1 (71g) Boca veggie burger

❏ 2 Morning Star Original sausage patties

❏ 48g textured vegetable meat protein (TVP)

❏ 4 oz Beyond Meat substitute

❏ 5 slices tofurky deli meat substitute

❏ 1 scoop plant based protein powder

PROTEIN/CARBS (PC)Each item contains more than15g of protein and carbs per serving. Count these items toward both macros. Measure all items COOKED.❏ 3 oz chickpea pasta (I used Banza brand)

❏ 150g edamame beans (soybeans)

❏ 100g lentils

❏ 150g fava beans

NON-DAIRY (ND)❏ 28g almond cheese

❏ 30g non dairy sour cream

❏ 225g plain soymilk yogurt alternative (I used the Silk brand)

FRUIT (FR)Each item is approximately 25g of carbs. Limit to 2 per dayon weight-training days, preferably at Meal 1 and your post-workout meal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple

❏ 1 medium banana (6”)

❏ 200g blueberries

❏ 200g raspberries

❏ 350g strawberries

❏ 300g cantaloupe/melon

❏ 1 medium orange

❏ 1 medium pear

❏ 200g guava

❏ 150g cherries

STARCHY CARBOHYDRATES (SC)Each item is approximately 25g of carbs.Measure all items COOKED except hot cereal.❏ ½ cup (40g) oatmeal❏ 1 ⁄3 cup (40g) oat bran

❏ ¼ cup (45g) cream of rice

❏ ¼ cup (37g) grits

❏ 4 oz sweet potato

❏ 4 oz yam

❏ 4 oz red potato

❏ 4 oz russet potato

❏ 4 oz purple potato

❏ 4 oz yellow potato

❏ ½ cup (100g) brown rice

❏ ½ cup (100g) white rice

❏ ½ cup (100g) wild rice

❏ ½ cup (100g) black rice

❏ ½ cup (100g) quinoa

❏ ½ cup (100g) couscous

❏ 3 Quaker rice cakes (plain)

❏ 2 Quaker rice cakes (flavored)

❏ 2 Lindburg rice cakes

❏ 2 6” corn tortillas

❏ 1 large whole wheat tortilla

❏ 2 slices Ezekiel or other sprouted grains/whole wheat bread

❏ ½ cup (130g) kidney beans

❏ ½ cup (130g) canned black beans

❏ ½ cup (130g black eyed peas

❏ ½ cup (130g) garbanzo beans

❏ ½ cup (130g) refried beans

❏ 6 Triscuit Original crackers

❏ 100g whole wheat pasta

❏ 100g brown rice pasta

❏ 150g corn

❏ 150g green peas

❏ 250g baby carrots

❏ 215g butternut squash

❏ 5 prunes

❏ 200g pineapple

❏ 140g mango

❏ 2 small peaches

❏ 350g watermelon

❏ 2 medium kiwis

❏ 1 oz box raisins

❏ 1 grapefruit (3-4” diameter)

❏ 40g dried fruit (no sugar added)

❏ 240g pure pumpkin

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VEGETABLES (V)Each item is approximately10g of carbs or less (high fiber foods).Measure COOKED except lettuce.❏ 100g green beans

❏ 100g broccoli

❏ 100g spinach

❏ 100g asparagus

❏ 100g cabbage (purple/green)

❏ 100g red pepper

❏ 100g green pepper

❏ 100g yellow pepper

❏ 100g orange pepper

❏ 1 medium artichoke

❏ 100g chopped kale

❏ 100g chopped swiss chard

❏ 100g arugula

❏ 100g turnip greens

❏ 100g bok choy

❏ 100g endive

❏ 200g watercress

❏ 50g leeks

❏ 100g rhubarb

❏ 100g radishes

❏ 100g rutabagas

❏ 100g turnip

❏ 300g cucumber

❏ 100g eggplant

❏ 100g okra

❏ 100g brussel sprouts

❏ 100g tomatoes

❏ 100g cauliflower

❏ 100g mushrooms

❏ 100g celery

❏ 50g onion

❏ 100g zucchini

❏ 100g romaine/mixed greens/ Iceberg lettuce

❏ 100g yellow squash

❏ 100g spaghetti squash

❏ 100g beets

OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard

❏ 30g Salsa

❏ 16g Low sugar ketchup

❏ 30g Walden Farms sugar-free syrups/dressings

❏ 17g sugar-free jelly

❏ 30g low-fat Italian dressing

❏ 5 ml coconut aminos

❏ 15 ml tamari

❏ 4g hot sauce

❏ Sea salt

❏ Mrs. Dash

❏ Lemon

❏ Balsamic vinegar

❏ White vinegar

❏ Rice vinegar

❏ Stevia/Splenda

❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder

❏ Cooking spray

BEVERAGES❏ Water

❏ Iced or hot tea (unsweetened)

❏ Coffee

❏ Crystal light

❏ Mio

❏ Unsweetened original Almond milk/cashew milk

FATS (F)Each serving isapproximately 10g of fat.❏ 10 ml olive oil

❏ 10 ml canola oil

❏ 10 ml coconut oil

❏ 10 ml avocado oil

❏ 10 flaxseed oil

❏ 10 ml grapeseed oil

❏ 10 ml sesame oil

❏ 10 ml Udo’s oil

❏ 14g vegan mayo

❏ 16g cashew butter

❏ 16g natural peanut butter

❏ 16g natural almond butter

❏ 16g macadamia nut butter

❏ 8 walnut halves

❏ 15 whole cashews

❏ 15 almonds

❏ 10 pecan halves

❏ 2 oz avocado

❏ 50g guacamole

❏ 15g sunflower seeds

❏ 25g shelled pumpkin seeds

❏ 25g ground flaxseeds

❏ 30g chia seeds

❏ 30g hemp seeds

❏ 15g pine nuts

❏ 56g classic hummus

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BREAKFAST BURRITOSERVINGS: 1

INGREDIENTS• ¼ medium bell pepper chopped

• ¼ cup red onion chopped

• 1 large whole egg

• 3 large egg whites

• 2 slices turkey bacon cooked and chopped

• ¼ cup shredded reduced fat 2% sharp cheddar cheese

• 1 whole wheat low carb tortilla (36g)

DIRECTIONS• Lightly spray pan with nonstick cooking spray

• Sauté the peppers and onions over medium-high heat until softening

• Lower temp to medium and add the eggs into the peppers and onions

• Cook to scramble until eggs are done

• Top the tortilla with egg mixture, cheese and bacon

• Roll up and enjoy right away or store in a ziplock for later!

TOTALSPER BURRITO

314 calories, 20g carbs, 29g protein, 11g fat

TURKEY MEATBALLSSERVINGS: 8 (MAKES 24 MEATBALLS)

INGREDIENTS• 2 lbs 93% lean ground turkey

• 2 eggs

• 2 cups spinach, lightly packed

• 1 green onion chopped

• 1 tbsp Italian seasoning

• 2 tsp garlic powder

• 1 tsp sea salt

DIRECTIONS• Heat oven to 400 degrees

• Add ground turkey to a large bowl

• Add eggs and spinach to a blender and process for 10 seconds and then add in the green onion. Pulse.

• Pour the spinach mixture over the meat and combine

• Add seasoning, garlic powder, salt, and stir until fully combined

• Roll into 24 golf-ball sized meatballs and place on baking sheet lined with parchment paper

• Bake about 18-20 minutes or until cooked through

TOTALSPER 3 MEATBALLS

230 calories, 32g protein, 1g carbs, 2g fat

NOTES

RECIPES

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BLACK BEAN BROWNIESSERVINGS: 9

INGREDIENTS• 40g oats

• 30g unsweetened cocoa

• 25g coconut flour

• 20g baking Splenda/Stevia

• 100g pumpkin puree (not canned pumpkin)

• 1 can (15oz) black beans (strained and rinsed thoroughly)

• 100g low fat cream cheese at room temperature

DIRECTIONS• Preheat oven to 350 degrees

• In a food processor, blend all dry ingredients until the oats are finely ground.

• Add in all the wet ingredients except for the chocolate chips, blend until mixture is smooth and beans are fully pureed.

• Spray square 8x8 pan with non-stick cooking spray, layer half the brownie mix, sprinkle half the chocolate chips, layer the rest of the mixture. Tap down the pan firmly several times to even out batter.

• Bake for about 30 minutes depending on oven. You want them to still be a bit fudge-y when they come out.

• Test the brownies by inserting a toothpick in the middle, it's ready when it comes out nearly clean.

• Remove from oven, immediately sprinkle remainder of chocolate chips on top Drag a fork across the melted chocolate chips.

• Store each brownie wrapped tightly in saran wrap in the refrigerator. (They will last up to a week)

TOTALSPER BROWNIE


• 126g liquid egg whites

• 2 large whole eggs

• 20g mini chocolate chips (half for the batter, half for on top)

• 1tsp baking powder

• 1tsp baking soda

• 2 tsp vanilla extract

• Pinch of salt

NOTES

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NOTES

VFVEGAN

FRIENDLY

TUNA PATTIESSERVINGS: 4

INGREDIENTS• 3 (5 oz) cans water packed tuna, no added salt, water drained

• 3 whole eggs

• 2 tablespoons lemon juice (about ½ a large lemon)

• ½ cup chopped red onion

• 1 teaspoon dried parsley

• ½ teaspoon dried dill

• 1 teaspoon garlic powder

DIRECTIONS• Lightly spray pan with nonstick cooking spray

• Stir all ingredients together in a medium mixing bowl

• Form into small patties with your hands (about 1½ inches in diameter).

• Cook patties over medium heat, turning occasionally until cooked all the way through.

TOTALSPER PATTY

151 calories, 24g protein, 3g fat, 5g carbs

BEET, QUINOA AND KALE SALADSERVINGS: 5

INGREDIENTS• 180g chopped kale, stems removed

• 1 cup cooked and cooled quinoa

• 1 large beet, scrubbed and grated

• ½ cup shredded carrot

• 1 green apple, cut into matchsticks

• 1 green onion, chopped

• 3 tbsp lemon juice

• 2 tbsp olive oil, divided

• 2 tbsp honey

• 1 tbsp Dijon mustard

• Salt and pepper to taste

DIRECTIONS• Mix kale leaves with 1 tbsp of the olive oil in a large bowl.

• Toss in the quinoa, beets, carrots, apple and onion.

• Whisk remaining oil, lemon juice, honey, mustard and salt and pepper together, then toss with the salad.

• Enjoy!

TOTALSPER SERVING


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NOTES

VFVEGAN

FRIENDLY

VFVEGAN

FRIENDLY

TOFU SCRAMBLED EGGS SERVINGS: 4

INGREDIENTS• 1 tsp garlic powder

• 1 package tofu, firm (19 ounces)

• 1½ cups vegetable broth

• ¼ cup nutritional yeast

• Ground pepper to taste

• 2 cups raw spinach

• ¼ cup diced tomatoes

DIRECTIONS• Drain tofu well and cut into cubes.

• Add 1 cup veggie broth to a large skillet and set to medium-high heat.

• Add tofu to heated skillet and continue to chop it up as you cook.

• Keep chopping the tofu down until you reach your desired consistency. Raise heat to high.

• Cook tofu for 10 minutes over high heat. Add more veggie broth as needed and stir well every 2 to 3 minutes.

• Reduce heat to a simmer and add the nutritional yeast, garlic powder, ground pepper spinach and tomatoes.

TOTALSPER PATTY


MEXICAN CAULIFLOWER RICE SERVINGS: 4

INGREDIENTS• ½ cup frozen sweet corn kernels

• 4 cups riced cauliflower

• ½ cup chopped green bell pepper

• ½ cup chopped onion

• ½ cup canned black beans, drained and rinsed

• ½ cup shredded almond cheese

• 2 tbsp taco seasoning

DIRECTIONS• Lightly spray pan with nonstick cooking spray and place over medium-high heat

• Cook and stir corn until blackened (about 5 minutes). Transfer to a bowl.

• Remove skillet from heat. Clean, respray and return to medium-high heat.

• Add cauliflower, pepper, onion, taco seasoning and 1 tbsp water.

• Cook and stir until veggies have mostly softened (6-8 minutes).

• Add beans and blackened corn. Cook and stir until hot and well mixed (about 1 minute).

• Serve with almond cheese on top.

TOTALSPER SERVING


Date post:	19-Jul-2020
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WEEKLY BREAKDOWN/CALENDAR · NICOLEWILKINS.COM DAY 4: THURSDAY - UPPER BODY EXERCISE SETS REPS...

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