Ramp Up with Rose

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Lower body workout

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Did you get your workout in today? What’s holding you back to a healthier you?

It’s me vs me!

✔️✔️✔️✔️✔️✔️✔️

With

With

I’m on bottle #3 Already

Focusing on my water intake today! I need more water.

I did this yesterday and it was a liberating experience.

Drop a ❤️ if you feel this! Never forget these words! Mention someone you want to remind that they are enough!

Meal examples to help aid in weight loss

Day 1
Breakfast
3 large scrambled eggs
1 slice whole wheat toast
Micronutrients: 350 calories, 21 grams protein, 17 grams carbohydrates, and 21 grams fat

Snack
1 small container (5.3 ounces) plain nonfat Greek Yogurt
1/4 cup blueberries
1-ounce cashew pieces
Micronutrients: 272 calories, 20 grams protein, 20 grams carbohydrates, and 14 grams fat

Lunch
4 ounces grilled chicken breast
2 cups chopped romaine lettuce
1/4 cup sliced strawberries
2 tablespoons sunflower seeds
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Micronutrients: 418 calories, 38 grams protein, 11 grams carbohydrates, and 26 grams fat

Snack
1 scoop whey protein powder mixed in 1 cup nonfat milk
Micronutrients: 193 calories, 28 grams protein, 18 grams carbohydrates, and 1 grams fat

Dinner
4 ounces grilled sirloin steak
1 small baked potato
1 cup steamed mixed vegetables
Micronutrients: 449 calories, 36 grams protein, 39 grams carbohydrates, and 17 grams fat

Daily Totals: 1,683 calories, 144 grams protein, 106 grams carbohydrates, and 79 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, s*x, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.5 When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2
Breakfast
1/3 cup dry oats (cook in water and a dash of salt and cinnamon)
4 large scrambled egg whites
1 ounce slivered almonds
Micronutrients: 340 calories, 24 grams protein, 25 grams carbohydrates, and 17 grams fat

Snack
1 medium apple
2 tablespoons natural peanut butter
Micronutrients: 316 calories, 9 grams protein, 38 grams carbohydrates, and 17 grams fat

Lunch
4 ounces solid white tuna in water (drained)
1 tablespoon olive oil mayonnaise
16 thin wheat crackers
Micronutrients: 327 calories, 29 grams protein, 22 grams carbohydrates, and 13 grams fat

Snack
1 scoop whey protein powder mixed in coffee or water
1-ounce almonds
Micronutrients: 280 calories, 26 grams protein, 12 grams carbohydrates, and 16 grams fat

Dinner
6 ounces grilled chicken breast
1 cup steamed broccoli
Micronutrients: 306 calories, 54 grams protein, 11 grams carbohydrates, and 6 grams fat

Daily Totals: 1,569 calories, 141 grams protein, 108 grams carbohydrates, and 70 grams fat

Day 3
Breakfast
6 ounces 2% cottage cheese
1/4 cup pineapple chunks
1-ounce cashew pieces
Micronutrients: 337 calories, 22 grams protein, 27 grams carbohydrates, and 17 grams fat

Snack
1/2 cup guacamole
1 red bell pepper, sliced
Micronutrients: 213 calories, 3 grams protein, 18 grams carbohydrates, and 17 grams fat

Lunch
6 ounces roasted turkey deli meat
1 slice provolone cheese
1 (6-7 inch) flour tortilla or wrap
Micronutrients: 340 calories, 43 grams protein, 15 grams carbohydrates, and 12 grams fat

Snack
1 cup salted and prepared edamame in the pod
1 cup sliced carrots
Micronutrients: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat

Dinner
6 ounce 97% lean ground beef burger
1 slider-size hamburger bun
2 slices tomato
2 lettuce leaves
1 tablespoon ketchup
2 slices red onion
Micronutrients: 432 calories, 54 grams protein, 25 grams carbohydrates, and 11 grams fat

Daily Totals: 1,559 calories, 143 grams protein, 110 grams carbohydrates, and 65 grams fat

Day 4
Breakfast
1 serving Oatmeal Cottage Cheese Waffles
1/2 cup raspberries
Micronutrients: 262 calories, 21 grams protein, 21 grams carbohydrates, and 11 grams fat

Snack
2 large hard-boiled eggs
1 part-skim mozzarella string cheese
1 cup grapes
1 cup sliced carrots
Micronutrients: 359 calories, 21 grams protein, 41 grams carbohydrates, and 14 grams fat

Lunch
6 ounces grilled chicken breast
2 cups romaine lettuce
1/4 cup corn kernels
1/4 cup black beans
1/4 avocado
1 tablespoon lime juice
1 tablespoon olive oil
1 tablespoon chopped cilantro
Micronutrients: 562 calories, 57 grams protein, 26 grams carbohydrates, and 28 grams fat

Snack
1 scoop whey protein powder mixed in coffee or water
Micronutrients: 110 calories, 20 grams protein, 6 grams carbohydrates, and 1 grams fat

Dinner
6 ounces 99% fat-free ground turkey breast, sauteed in 1 teaspoon olive oil and mixed with 1/4 cup marinara sauce
2 cups steamed zucchini noodles
Micronutrients: 284 calories, 40 grams protein, 12 grams carbohydrates, and 9 grams fat

Daily Totals: 1,578 calories, 159 grams protein, 107 grams carbohydrates, and 63 grams fat

Day 5
Breakfast
Smoothie: 1 scoop whey protein powder, 1 small frozen banana, 1 tablespoon peanut butter, 1 cup nonfat milk, ice

Micronutrients: 383 calories, 34 grams protein, 45 grams carbohydrates, and 10 grams fat

Snack
1/4 cup pistachios, in the shell
Micronutrients: 175 calories, 6.5 grams protein, 8 grams carbohydrates, and 14 grams fat

Lunch
4 ounces deli roast beef
1 slice provolone cheese
1 slice rye bread
2 slices red onion
2 slices tomato
Micronutrients: 337 calories, 34 grams protein, 18 grams carbohydrates, and 11 grams fat

Snack
1 small container (5.3 ounces) plain nonfat Greek Yogurt
1-ounce almonds
Micronutrients: 258 calories, 21 grams protein, 11 grams carbohydrates, and 15 grams fat

Dinner
4 ounces grilled chicken breast
1/2 cup cooked brown rice
1 tablespoon butter
1 cup steamed mixed vegetables
Micronutrients: 424 calories, 38 grams protein, 33 grams carbohydrates, and 17 grams fat

Daily Totals: 1,578 calories, 133 grams protein, 115 grams carbohydrates, and 68 grams fat

Day 6
Breakfast
Overnight Oats: Combine the following in a bowl, cover and refrigerate overnight. Top with 1 ounce chopped walnuts.

1/3 cup dry oatmeal
2 ounces plain nonfat Greek yogurt
1 scoop whey protein powder
dash salt
1/4 cup nonfat milk
dash of cinnamon
Micronutrients: 464 calories, 34 grams protein, 38 grams carbohydrates, and 22 grams fat

Snack
1 cup salted and prepared edamame, in the pod
1 cup sliced carrots
Micronutrients: 238 calories, 20 grams protein, 25 grams carbohydrates, and 8 grams fat

Lunch
Quesadilla: 3 ounces grilled chicken breast, 1/4 cup shredded Mexican cheese, and 1 (6-7 inch) flour tortilla; serve with 2 tablespoons salsa
Micronutrients: 306 calories, 37 grams protein, 17 grams carbohydrates, and 11 grams fat

Snack
6 ounces 2% cottage cheese
1 medium peach
Micronutrients: 196 calories, 19 grams protein, 22 grams carbohydrates, and 4 grams fat

Dinner
6 ounces grilled salmon
6 large steamed asparagus spears
Micronutrients: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat

Daily Totals: 1,573 calories, 149 grams protein, 107 grams carbohydrates, and 67 grams fat

Breakfast
4 egg white omelet with 1/4 cup sliced mushrooms, 1 cup spinach, and 1/4 avocado
1 slice wheat toast
Micronutrients: 250 calories, 20 grams protein, 23 grams carbohydrates, and 8 grams fat

Snack
Smoothie: 2/3 cup plain nonfat Greek Yogurt, 1 cup nonfat milk, 1/4 cup frozen blueberries, 1/4 cup frozen strawberries, 3 tablespoons h**p seeds, 1/2 frozen banana
Micronutrients: 425 calories, 34 grams protein, 42 grams carbohydrates, and 16 grams fat

Lunch
6 ounces grilled salmon
6 steamed asparagus spears
Micronutrients: 370 calories, 40 grams protein, 3 grams carbohydrates, and 21 grams fat

Snack
2 hard-boiled eggs
Micronutrients: 155 calories, 13 grams protein, 1 grams carbohydrates, and 11 grams fat

Dinner
4 ounces grilled chicken breast
1 cup steamed stir fry vegetables
1/2 cup cooked white rice
1 tablespoon teriyaki sauce

Micronutrients: 457 calories, 43 grams protein, 40 grams carbohydrates, and 15 grams fat

Daily Totals: 1,657 calories, 150 grams protein, 110 grams carbohydrates, and 71 grams fat

This content is for informational and educational purposes only.

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