Meal Plan and Work Out

Today's Meals:

1 ezekial english muffin with 1 tablespoon homemade honey roasted peanut butter and homemade mango strawberry jam.  Soooo delicious.
1 green smoothie and lime water
green smoothie: 1 cup frozen strawberries, 1/2 cup frozen banana slices, 1/2 cup apple juice, 1/2 cup water, TONS of kale!
Calories: 350

Snack: homemade peanut butter protein bar:
In food processor or blender (blendtec or vitamix) combine 1 cup peanuts, 1 cup dates, two tablespoons peanut butter, 2 teaspoons agave, 1 scoop whey chocolate protein powder.
calories: 200

2 slices of ezekial bread with small amount of goat cheese topped with one egg on each slice.  Top with avocado and tomatoes.  Sprinkle lemon pepper on top.  Side of edamame.  
Calories: 400

Dinner: homemade whole wheat vegetarian pizza with salad.  
Use this recipe I found for the dough.  I wanted to try to make the pizza without cheese but Jordan wouldn't let me.
calories: 370

Balsamic vinaigrette dressing for the salad:
combine 2 tablespoons balsamic vinegar
2 tablespoons apple cider vinegar
1 teaspoon regular mustard
1 tablespoon extra virgin olive oil
1 1/2 tablespoon pure maple syrup

Dessert: dark chocolate chips
150 calories
Total calories: 1470

All over work out! at home
WARM UP: 7 minutes of abs
time yourself for 7 minutes doing any variation of abs, do not stop the entire time.
regular sit ups
leg raises
hold a plank

5 rounds: 3 minute rest in between each round.  A really good time to complete one round in is 6 minutes 30 seconds.  
Try to do each round as fast as you can

400 meter run
10 burpees or pull ups if you have a pull up bar
20 push ups (chest must touch the ground) Do push ups on knees if you can't do regular ones
30 sit ups (regular) 
40 squats

This workout is a killer.  You will feel so good after it though.  It is better to do this with a friend.  I did this at cross fit last week and wanted to die.  


  1. This is awesome! I'm definitely going to pin/try some of these.

  2. Sam your are my idol! love the recipes and your meals and I'm doing that workout tomorrow!

  3. The ezekial bread, goats cheese, avocado, tomato looks so yummy...and easy! I'm glad you're enjoying cross-fit!

  4. now i realize how lazy i am...