HEALTH & FITNESS

Hey! So a lot of people ask me about my fitness routine & health plan. When I stick to this, I get serious results.

 

My favorite fitness routines are all via Sweat With Kayla, though I may occasionally throw in a few things I find on YouTube. Kayla Itsines is a young Australian who truly knows how to get women in shape while also keeping their bodies incredibly feminine, & that's important to me. 

The Health Plan I use is called 60.20.20 & it's all about creating a balance of 60% Carbs, 20% Protein, 20% Fat. (Yes! This diet plan is mostly Carbs!) I love this plan because it's given me great results, makes me feel energized & allows me to eat the things that I love. (Meaning you can make a cheat day not be a cheat day.)

The following is a 30-day layout of the 60.20.20 health plan that I use. Please note that the following is based on 1500 calories per day. This, along with exercise, may require additional calories for health reasons. I'm not a health professional, nor am I a nutritionist. Please check with your doctor prior to trying this health plan.

 

Key | B=Breakfast, S=Snack, L=Lunch, D=Dinner.

Notes: The only thing you cannot balance on this health plan is a donut. (Don't drink your calories!) 

 

A shopping list, a printable of the full 30 days, as well as my favorite restaurant meals have been provided at the bottom of this page.

MONDAY

B | 1 Cup OatMeal, 1 TB Brown Sugar, 1/2 Cup Unsweetened Almond Milk

S | 1 Medium Apple

L | 1 Sambazon Acai packet, 1 Banana, 1 TB Almond Butter, 1/2 Cup Unsweetened Almond Milk

S | 15 Baby Carrots

D | 1 Boneless Chicken Breast, 1/2 Cup White Rice 

1300 Calories

THURSDAY

B | 1.5 Cup Life Cereal, 1 Cup Coconut Milk Unsweetened

S | Gold Standard Protein Powder, Mix with Water

L | 1 Slice Nine Grain Bread, 2 Tblsp Peanut Butter Chunky

S | 15 Carrots, Small, 1 Med Apple, 1 Med Orange

D | 2 Slices Nine Grain Bread, 1/2 Egg, 1/8 Cup Coconut Milk, Maple Syrup (French Toast)

1322 Calories

SUNDAY

B | 1 Pkg Instant Oatmeal, 1/2 Cup Coconut Milk Unsweetened

S | Gold Standard Protein Powder, Mix with Water

L | Acai Puree Packet, 1 Tblsp Almond Butter, 1/2 Cup Granola, 1 Med Banana

S | 1 Med Apple, 1 Med Orange

D | Spaghetti, 1 Cup Noodles, 1/2 Cup Sauce

1327 Calories

WEDNESDAY

B | 

S | 

L | 

S | 

D | 

SATURDAY

B | 

S | 

L | 

S | 

D | 

TUESDAY

B | 

S | 

L | 

S | 

D | 

FRIDAY

B | 

S | 

L | 

S | 

D | 

MONDAY

B | 

S | 

L | 

S | 

D | 

THURSDAY

B | 

S | 

L | 

S | 

D | 

SUNDAY

B | 

S | 

L | 

S | 

D | 

TUESDAY

B | 2 Pkg Instant Oatmeal, 1 Cup Coconut Milk

S | Gold Standard Protein Powder, Mix with Water

L | 1/2 Cup Black Beans, 2 Cups Spinach, 7 Tortilla Chips, 2 Tbsp Vegan Sour Cream

S | 1 Med Orange, 1 Med Banana

D | 6 Cups Popcorn, Coconut Oil

 

1229 Calories

FRIDAY

B | 2 Pkg Instant Oatmeal, 1 Cup Coconut Milk

S | 1 Med Orange, 1 Med Apple

L | Roasted Red Peper & Tomato Soup, 10 Saltine Crackers

S | Gold Standard Protein Powder, Mix with Water, 1 Med Banana

D | Chipotle Black Bean Burger, 1 Bun (Top & Bottom) 

1403 Calories

MONDAY

B | 

S | 

L | 

S | 

D | 

THURSDAY

B | 

S | 

L | 

S | 

D | 

SUNDAY

B | 

S | 

L | 

S | 

D | 

WEDNESDAY

B | 

S | 

L | 

S | 

D | 

SATURDAY

B | 

S | 

L | 

S | 

D | 

TUESDAY

B | 

S | 

L | 

S | 

D | 

FRIDAY

B | 

S | 

L | 

S | 

D | 

MONDAY

B | 

S | 

L | 

S | 

D | 

WEDNESDAY

B | 2 Cups Multigrain TJ O's Cereal, 2 Cup Coconut Milk 

S | Med Orange, Med Apple

L | 1 Potato, 2 Tblsp Vegan Sour Cream

S | Gold Standard Protein Powder, Mix with Water

D | Spaghetti, 1 Cup Noodles, 1/2 Cup Sauce

S | Brownie

1475 Calories

SATURDAY

B | 1 English Muffin, 2 Tspn Strawberry Jam

S | Gold Standard Protein Powder, Mix with Water, 1 Med Apple

L | 2 Cups Spinach, 3 Saltine Crackers, 2 Tblsp Vinaigrette

S | 30 Carrots, 1 Med Orange

D | Chipotle Black Bean Burger, 1 Bun (Top & Bottom) 

S | Brownie

1324 Calories

TUESDAY

B | 

S | 

L | 

S | 

D | 

FRIDAY

B | 

S | 

L | 

S | 

D | 

MONDAY

B | 

S | 

L | 

S | 

D | 

THURSDAY

B | 

S | 

L | 

S | 

D | 

SUNDAY

B | 

S | 

L | 

S | 

D | 

WEDNESDAY

B | 

S | 

L | 

S | 

D | 

SATURDAY

B | 

S | 

L | 

S | 

D | 

TUESDAY

B | 

S | 

L | 

S | 

D | 

AMY RIORDAN

LIFE & BUSINESS COACH

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