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    Winsor Pilates The Win in 10 Meal Plan

    Uploaded by

    mikethabeast
    The document provides a sample 2-day meal plan for Winsor Pilates' "Win in 10" diet. Day 1 includes meals such as cinnamon oatmeal for breakfast, turkey stir fry with vegetables for lunch, ricotta cheese with pear for a snack, and oriental scallop stir fry for dinner. Day 2 features a pita pocket egg sandwich with berries for breakfast, tuna salad for lunch, an applesauce snack, and chicken with chickpeas and vegetables for dinner. Both days include 3 meals and 2 snacks tailored for weight loss and portion control.

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    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd

    Winsor Pilates The Win in 10 Meal Plan

    Uploaded by

    mikethabeast
    2K views4 pages
    The document provides a sample 2-day meal plan for Winsor Pilates' "Win in 10" diet. Day 1 includes meals such as cinnamon oatmeal for breakfast, turkey stir fry with vegetables for lunch, ricotta cheese with pear for a snack, and oriental scallop stir fry for dinner. Day 2 features a pita pocket egg sandwich with berries for breakfast, tuna salad for lunch, an applesauce snack, and chicken with chickpeas and vegetables for dinner. Both days include 3 meals and 2 snacks tailored for weight loss and portion control.

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    Winsor Pilates the Win in 10 Meal Plan

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    The document provides a sample 2-day meal plan for Winsor Pilates' "Win in 10" diet. Day 1 includes meals such as cinnamon oatmeal for breakfast, turkey stir fry with vegetables for lunch, ricotta cheese with pear for a snack, and oriental scallop stir fry for dinner. Day 2 features a pita pocket egg sandwich with berries for breakfast, tuna salad for lunch, an applesauce snack, and chicken with chickpeas and vegetables for dinner. Both days include 3 meals and 2 snacks tailored for weight loss and portion control.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    2K views4 pages

    Winsor Pilates The Win in 10 Meal Plan

    Uploaded by

    mikethabeast
    The document provides a sample 2-day meal plan for Winsor Pilates' "Win in 10" diet. Day 1 includes meals such as cinnamon oatmeal for breakfast, turkey stir fry with vegetables for lunch, ricotta cheese with pear for a snack, and oriental scallop stir fry for dinner. Day 2 features a pita pocket egg sandwich with berries for breakfast, tuna salad for lunch, an applesauce snack, and chicken with chickpeas and vegetables for dinner. Both days include 3 meals and 2 snacks tailored for weight loss and portion control.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 4
    At a glance
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    The document provides details on meal plans and recipes that focus on healthy eating with an emphasis on lean proteins, vegetables and limited calories.

    Breakfast items include oatmeal, egg whites and fruit. Lunches consist of salads and tuna. Dinners include stir fries with seafood and chicken with vegetables. Snacks incorporate fruits, yogurt and nut butters.

    Common ingredients used are chicken, fish, eggs, low-fat dairy, vegetables like tomatoes, mushrooms and beans, fruits and nuts.

    Winsor Pilates The Win in 10 Meal Plan

    Day 1

    Breakfast

    Cinnamon Oatmeal with Slivered Almonds

    ¾ cup low fat cottage cheese


    3 tablespoons oatmeal, raw
    3 teaspoons slivered almonds

    other ingredients: cinnamon, to taste

    preparation: add oatmeal to ½ cup water in a bowl and cook in the microwave oven for 2
    minutes. Mix in cottage cheese. Sprinkle on cinnamon and add slivered almonds to top
    of oatmeal

    Lunch
    Stir Fry Turkey with Veggies

    3 ounces turkey breast, skinless 1 cup green beans


    1 ½ cups zucchini 1 ¼ cups tomatoes, chopped
    1 teaspoon olive oil

    preparation: cut turkey breast into strips and stir fry in the olive oil until tender. Combine
    turkey breast with the vegetables, mix, and serve hot

    Snack
    Ricotta Cheese with Pear Snack

    2 ½ ounces ricotta cheese, skim


    ½ pear ; sliced
    1 teaspoon almonds, slivered

    Preparation: Add the sliced pear and slivered almonds to the ricotta cheese, mix well.
    Serve cold.

    Next page
    Dinner
    Oriental Stir Fry Scallops

    41/2 ounces sea scallops 1 teaspoon olive oil


    ½ cup leeks ½ cup snow peas
    1/3 cup water chestnuts ¾ cup bamboo shoots
    1 ½ cups mushrooms, sliced 1 ½ cups bean sprouts

    Other ingredients: 2 teaspoons soy sauce

    Preparation: Saute all the oriental vegetables until tender in olive oil over medium heat.
    Add scallops to vegetables and cook until done. While cooking add the soy sauce. Serve
    while hot.

    Snack
    Mixed Berry Power Drink

    7 grams protein powder (soy isolates)


    ½ cup strawberries
    ¼ cup blueberries
    1/3 teaspoon olive oil

    Preparation: Add all ingredients and 4 ice cubes to a blender and blend at high speed.
    Stop when mixture is creamy and smooth. Add a little water if resulting drink is too thick
    Drink cold.

    Day 2

    Breakfast
    Pita Pocket Egg Sandwich and Mixed Berries

    4 egg whites or ½ cup of egg substitute ¾ cup blueberries


    1 ounce low fat cheddar cheese, shredded 1 teaspoon olive oil
    ½ mini pita pocket 1 cup strawberries
    Other Ingredients:

    1 teaspoon chives, chopped 1/8 teaspoon dill


    black pepper to taste 1 teaspoon lemon

    Preparation: Add olive oil to skillet and preheat. Combine egg whites or egg substitute
    with spices. Pour into skillet and cook to individual liking. Sprinkle on cheese. Remove
    and load into pita pocket. Place on a breakfast plate and surround with mixed berries.

    Lunch
    Tossed Salad with Tuna Fish

    2 ounces albacore tuna, water-packed and drained


    2 macadamia nuts, chopped ¼ head red leaf or romaine lettuce
    ½ apple, medium, cored and cubed
    1/3 cup mandarin oranges, canned in water and drained

    Dressing

    1 teaspoon mayonnaise, low fat ½ cup plain yogurt


    1 teaspoon lemon juice, fresh or bottled

    Preparation:
    Combine lettuce, apple cubes, mandarin oranges, tuna and macadamia nuts in a large
    salad bowl. Blend mayonnaise, yogurt, and lemon juice in a small cup to create dressing
    Pour dressing over the salad and toss.

    Snack
    Applesauce Snack
    1/3 ounce protein powder ( ¼ scoop)
    ½ cup applesauce ( Musselman’s Lite) 1/3 teaspoon almond butter

    Other ingredients: Cinnamon, to taste

    Preparation: Place all ingredients in a bowl and mix thoroughly. Sprinkle cinnamon on
    top (to your taste) and serve cold.
    Dinner
    Breast of Chicken, Garlic and Chickpeas, Sauce Verdure
    3 ounces chicken breast, skin off 1 teaspoon olive oil
    4 Plum Tomatoes, minced ¼ cup chickpeas (drained)

    Other Ingredients:
    ½ teaspoon Parmesan cheese, grated
    2 teaspoons garlic, minced. 1 tablespooned celery
    1 tablespoon onion 1 tablespoon red pepper
    2 ounces red wine 2 ounces mushrooms, sliced
    2 ounces balsamic vinegar 2 ounces tomato sauce
    1 teaspoon basil salt and pepper to taste

    Preparation:

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