4-Week Get Fit Meal Plan

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The problem with most meal plans is that they drastically eliminate macronutrients or slash calories so much that you’re unable to resist the magnetic pull of that darned office doughnut box.But as every savvy Oxygen woman knows, reducing calories too much or excommunicating an entire food group (usually carbs) means a sluggish metabolism and a screeching halt to your fat-loss goals. But this meal plan adjusts your macronutrients each week for a month with no eliminations or harsh restrictions, allowing for lasting results you’ll love. Eat up!Thanks for watching!Visit WebsiteThis meal plan adjusts your macronutrients each week with no eliminations or harsh restrictions.The DetailsFor this plan, you’ll keep your total daily calorie intake consistent while slowly tweaking your macronutrient ratios to keep energy high and augment your metabolism. Here’s how it will break down:WeekProtein/Carbs/Fat %Protein/Carbs/Fat Grams130/50/20112-120/187-200/33-36235/40/25131-140/150-160/41-44340/30/30150-160/112-120/50-53440/20/40150-160/75-80/66-71Based on an intake of 1,500 to 1,600 calories a day.Cinnamon Roll Protein MuffinsCinnamon Roll Protein MuffinsMakes: 12 MuffinsThanks for watching!Visit WebsiteThanks for watching!Visit WebsiteINGREDIENTSMuffins1½ cups oat flour1 cup protein powder, vanilla or cinnamon flavor2 tbsp ground cinnamon2 tsp baking powder¼ tsp salt2 tbsp sugar or honey½ cup 2% plain Greek yogurt1 cup unsweetened applesauce2 large eggs or 2 flax eggs2 tbsp vanilla extractGlaze¼ cup powdered sugar3 tsp waterDIRECTIONSPreheat oven to 350 F. Coat a muffin tin with nonstick cooking spray. In a large bowl, combine dry ingredients. Add wet ingredients and mix well. Spoon batter into muffin cups. Bake 22 to 24 minutes, or until a toothpick inserted comes out clean. Allow to cool. Combine glaze ingredients and drizzle over muffins. Nutrition Facts (per serving = 1 muffin): calories 112, fat 2 g, protein 9 g, sodium 161 mg, carbs 15 g, fiber 2 g, sugar 7 gBlue Raspberry Chia JamMakes: 12 servingsINGREDIENTS1 cup fresh or frozen raspberries1 cup fresh or frozen blueberries1-2 tbsp lemon juice1-2 tbsp honey or maple syrup2 tbsp chia seedsDIRECTIONSPlace a small saucepan over medium heat and add fruit. Cook until it begins to break down and become syrupy, about 5 to 10 minutes. Using a fork, potato masher or spatula, mash to desired consistency (smooth or lumpy). Remove from heat and add lemon juice and honey. Stir in chia seeds and let stand 5 minutes to thicken. Transfer to a jar and allow to cool to room temperature before refrigerating.Nutrition Facts (per serving = 2 tbsp): calories 29, fat 1 g, protein 1 g, sodium 1 mg, carbs 5 g, fiber 2 g, sugar 3 gOne ounce of chia seeds contains almost 6 grams of fiber, which has been shown to facilitate weight loss, and plenty of omega-3 and alpha-linolenic acids, which help your body shed fat.Red, White and Blue Power SmoothieRed, White and Blue Power Smoothie Makes: 1 ServingINGREDIENTSSmoothie¼ cup frozen strawberries¼ cup frozen blueberries½ frozen banana1 scoop vanilla or unflavored protein powder¼ cup nonfat milk of choice1 tbsp almond butter1-2 datesToppings (optional)1 tsp honey1 tsp almonds, choppedDIRECTIONSAdd all smoothie ingredients to a blender cup and blend on high until smooth. Top with honey and almonds (if using).Nutrition Facts (without toppings): calories 370, fat 10 g, protein 31 g, sodium 152 mg, carbs 47 g, fiber 9 g, sugar 32 gBananas are better at replenishing electrolytes and facilitating recovery postworkout than sports drinks, according to research published in PLOS One. And dates are a nutritious sweetening alternative with 7 grams of fiber per 3-ounce serving.Blueberry Lemon PancakesBlueberry Lemon PancakesMakes: 1 ServingINGREDIENTS1/3 cup oat flour½ scoop protein powder, vanilla or unflavored½ tsp baking powder2 large egg whites1 tsp sugar or honey1 tsp vanilla extract¼ cup milk of choice1 tbsp lemon juice¼ tbsp lemon zest2 tbsp fresh or frozen blueberriesDIRECTIONSAdd dry ingredients to a large bowl and mix well. Add wet ingredients and whisk to combine. Heat a large nonstick skillet over medium. Pour in batter and sprinkle with blueberries. Cook until bubbles form, then flip and cook 1 to 2 minutes more.Nutrition Facts: calories 272, fat 0 g, protein 26 g, sodium 244 mg, carbs 41 g, fiber 3 g, sugar 9 gAccording to research published in the Journal of the International Society of Sports Nutrition, drinking a blueberry smoothie before or after strength training may help reduce recovery time. Chicken and Broccoli Mac ‘n’ CheeseMakes: 8 servings INGREDIENTS10 oz protein or chickpea elbow noodles1 large head broccoli cut into florets and roughly chopped2 tbsp unsalted butter2 tbsp all-purpose flour2 cups nonfat milk of choice3 cups reduced-fat shredded cheddar cheese2 cups cooked chicken breast, diced¾ tsp salt½ tsp black pepperDIRECTIONSCook pasta according to package instructions, adding broccoli for the last 5 to 6 minutes of cooking. Drain and set aside. Reduce heat to low, add butter and flour to pot and cook 2 minutes, stirring occasionally. Whisk in milk until smooth. Add cheese and stir until melted. Add pasta, broccoli, chicken, salt and pepper and heat through. Nutrition Facts (per serving = about ¾ cup): calories 356, fat 13 g, protein 33 g, sodium 607 mg, carbs 29 g, fiber 3 g, sugar 3 gCheesy Turkey MeatballsCheesy Turkey MeatballsMakes: 6 ServingsINGREDIENTS1 lb 93% lean ground turkey¼ cup seasoned whole-wheat breadcrumbs1 large egg¼ cup baby spinach, chopped½ cup reduced-fat shredded cheddar cheeseDIRECTIONSPreheat oven to 375 F. Line a baking sheet with aluminum foil. Add all ingredients to a large bowl and combine using your hands. Form 18 (1-inch) meatballs and arrange on baking sheet. Bake 15 to 18 minutes, or until golden brown, turning halfway through.Try this recipe in your air fryer: Preheat the fryer to 400 degrees and cook meatballs 10 minutes, turning halfway through.Nutrition Facts (per serving = 3 meatballs): calories 213, fat 11 g, protein 24 g, sodium 196 mg, carbs 4 g, fiber 0 g, sugar 0 g Try this recipe in your air fryer: Preheat the fryer to 400 degrees and cook meatballs 10 minutes, turning halfway through.According to recent research, compounds such as sulforaphane in broccoli may help protect your skin from UV damage.PBJ Protein BitesMakes: 16 bites INGREDIENTS1 cup raw unsalted peanuts½ cup raw unsalted walnuts½ cup raw unsalted cashews1 cup protein powder, vanilla or unflavored1 bag (34 g) freeze-dried strawberries8 large or 10 smallmedjool dates, pittedpinch sea saltDIRECTIONSAdd nuts to a food processor container and pulse until a crumbly powder is formed. Add remaining ingredients and process until well-combined. Use a tablespoon to measure out portions and form into balls. Place in an airtight container and refrigerate.Nutrition Facts (per serving = 1 bite): calories 177, fat 10 g, protein 9 g, sodium 27 mg, carbs 16 g, fiber 3 g, sugar 10 gA review of literature published in Nutrients determined that the polyunsaturated and monounsaturated fats in nuts can help with weight loss while reducing the risk of cardiovascular disease and inflammation.Shrimp Pad Thai Noodle BowlShrimp Pad Thai Noodle BowlMakes: 4 ServingsINGREDIENTSSauce2 tbsp brown sugar¼ cup fish sauce¼ cup tamarind concentrate or lemon juice2 tbsp low-sodium soy sauceShrimp + Noodles8 oz protein or chickpea pasta of choice2 tbsp olive oil, divided1 lb cooked peeled and deveined shrimp (fresh or frozen)2 red bell peppers, thinly sliced1 cup bean sprouts½ cup carrots, shredded4 cloves garlic, minced3 green onions, sliced into 1-inch piecesToppings (optional)¼ cup chopped peanutsjuice of 1 lime¼ tsp crushed red pepper flakesDIRECTIONSAdd sauce ingredients to a bowl and whisk to combine. Set aside. Cook noodles al dente according to package instructions. Drain and immediately toss with 1 tablespoon olive oil. Set aside. Heat remaining oil on high in a large saute pan or wok. Add shrimp and saute 1 to 2 minutes, tossing occasionally, until pink and cooked through. Transfer to a plate. Add peppers, sprouts, carrots and garlic and saute 2 minutes, stirring occasionally. Add cooked shrimp, noodles, sauce and green onions. Toss well to combine. Serve with toppings (if using).Nutrition Facts (per serving, without toppings): calories 420, fat 11 g, protein 35 g, sodium 1,627 mg, carbs 53 g, fiber 6 g, sugar 13 gSeveral studies show that foods that contain capsaicin, such as is found in red pepper flakes, can help boost metabolism while suppressing appetite.Get Fit in Four Weeks Meal PlanWhat Now?Finished with the Fit in Four plan? Use these scenarios to determine your next steps.You were hungry. Add in one or two 1-cup servings of fruit or veggies throughout the day. You were not hungry. Combine the snacks or eliminate one snack altogether. You loved the results and are ready to switch to maintenance mode. Slowly rejig your macros to baseline to allow your body to reacclimate. Try following the meal plan backward — starting with Week 4 and working backward to Week 2 or 1.You loved the results but want to lose a little more fat. Repeat the meal plan from the beginning.You didn’t love the meals and want to use your own recipes. Use a nutrition app such as My Macros+ to calculate the macronutrient breakdown for your faves and plug them into the plan.

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