calendar · 2021. 1. 9. · day 28 wednesday, feb 17 day 39 thursday, feb 18 day 40 friday, feb 19...
TRANSCRIPT
NICOLEWILKINS.COM
WEEKLY BREAKDOWN/CALENDAR 3
TRAINING PLANSGYM WORKOUTS 6AT HOME WORKOUTS 17(FULL EQUIPMENT)AT HOME WORKOUTS 28(DUMBBELLS/BODYWEIGHT)
CARDIO 39
MEAL PLANSWOMEN’S MEAL PLAN 1 45WOMEN’S MEAL PLAN 2 49WOMEN’S MEAL PLAN 3 53MEN’S MEAL PLAN 1 57MEN’S MEAL PLAN 2 61WOMEN’S VEGAN MEAL PLAN 1 66WOMEN’S VEGAN MEAL PLAN 2 68WOMEN’S VEGAN MEAL PLAN 3 70MEN’S VEGAN MEAL PLAN 1 72MEN’S VEGAN MEAL PLAN 2 74
GROCERY LIST 77
FOOD EXCHANGE LISTS 79
RECIPES 83
TABLE OF CONTENTS
2
WEEKLYBREAKDOWN/
CALENDAR
3
NICOLEWILKINS.COM
KEEP GOING TO WEEK 5
❏ PUSH/ABS
❏ HIIT CARDIO
❏ OFF❏ LOWER BODY/
❏ LOWER BODY
❏ UPPER BODY/ ABS
❏ HIIT CARDIO
DAY 1
WE
EK
1W
EE
K 2
WE
EK
3W
EE
K 4
PHASE 1: WEEKS 1-4
MONDAY, JAN 11
❏ PULL/ABS
❏ HIIT CARDIO
DAY 2TUESDAY, JAN 12
❏ OFF
❏ PUSH/ABS
❏ HIIT CARDIO
❏ OFF❏ LOWER BODY/ CALVES
❏ LOWER BODY
❏ UPPER BODY/ ABS
❏ HIIT CARDIO
❏ PULL/ABS
❏ HIIT CARDIO
❏ OFF
❏ PUSH/ABS
❏ HIIT CARDIO
❏ OFF❏ LOWER BODY/ CALVES
❏ LOWER BODY
❏ UPPER BODY/ ABS
❏ HIIT CARDIO
❏ PULL/ABS
❏ HIIT CARDIO
❏ OFF
❏ PUSH/ABS
❏ HIIT CARDIO
❏ OFF❏ LOWER BODY/ CALVES
❏ LOWER BODY
❏ UPPER BODY/ ABS
❏ HIIT CARDIO
❏ PULL/ABS
❏ HIIT CARDIO
❏ OFF
DAY 3WEDNESDAY, JAN 13
DAY 4THURSDAY, JAN 14
DAY 5FRIDAY, JAN 15
DAY 6SATURDAY, JAN 16
DAY 7SUNDAY, JAN 17
DAY 8MONDAY, JAN 18
DAY 9TUESDAY, JAN 19
DAY 10WEDNESDAY, JAN 20
DAY 11THURSDAY, JAN 21
DAY 12FRIDAY, JAN 22
DAY 13SATURDAY, JAN 23
DAY 14SUNDAY, JAN 24
DAY 18THURSDAY, JAN 28
DAY 19FRIDAY, JAN 29
DAY 20SATURDAY, JAN 30
DAY 21SUNDAY, JAN 31
DAY 15MONDAY, JAN 25
DAY 16TUESDAY, JAN 26
DAY 17WEDNESDAY, JAN 27
DAY 25THURSDAY, FEB 4
DAY 26FRIDAY, FEB 5
DAY 27SATURDAY, FEB 6
DAY 28SUNDAY, FEB 7
DAY 22MONDAY, FEB 1
DAY 23TUESDAY, FEB 2
DAY 24WEDNESDAY, FEB 3
MONDAY, JAN 4 TUESDAY, JAN 5 WEDNESDAY, JAN 6 THURSDAY, JAN 7 FRIDAY, JAN 8 SATURDAY, JAN 9 SUNDAY, JAN 10
LOAD YOUR BEFORE PHOTOS
REFEEDMEAL
4
NICOLEWILKINS.COM
PHASE 2: WEEKS 5-9MONDAY, FEB 8 TUESDAY, FEB 9
❏ UPPER BODY
❏ HIIT CARDIO
❏ UPPER BODY
❏ HIIT CARDIO
DAY 29❏ LOWER BODY
❏ INTERVAL CARDIO
DAY 30
WE
EK
5W
EE
K 6
WE
EK
7W
EE
K 8
WE
EK
9
❏ OFF
DAY 31WEDNESDAY, FEB 10
❏ LOWER BODY
❏ INTERVAL CARDIO
❏ HIIT CARDIO ❏ TOTAL BODY
❏ UPPER BODY
❏ HIIT CARDIO
❏ UPPER BODY
❏ HIIT CARDIO
❏ LOWER BODY
❏ INTERVAL CARDIO
❏ OFF❏ LOWER BODY
❏ INTERVAL CARDIO
❏ HIIT CARDIO ❏ TOTAL BODY
❏ UPPER BODY
❏ HIIT CARDIO
❏ UPPER BODY
❏ HIIT CARDIO
❏ LOWER BODY
❏ INTERVAL CARDIO
❏ OFF❏ LOWER BODY
❏ INTERVAL CARDIO
❏ HIIT CARDIO ❏ TOTAL BODY
❏ UPPER BODY
❏ HIIT CARDIO
❏ UPPER BODY
❏ HIIT CARDIO
❏ LOWER BODY
❏ INTERVAL CARDIO
❏ OFF❏ LOWER BODY
❏ INTERVAL CARDIO
❏ UPPER BODY
❏ HIIT CARDIO
❏ LOWER BODY
❏ INTERVAL CARDIO
❏ HIIT CARDIO ❏ TOTAL BODY
DAY 32THURSDAY, FEB 11
DAY 33FRIDAY, FEB 12
DAY 34SATURDAY, FEB 13
DAY 35SUNDAY, FEB 14
DAY 36MONDAY, FEB 15
DAY 37TUESDAY, FEB 16
DAY 28WEDNESDAY, FEB 17
DAY 39THURSDAY, FEB 18
DAY 40FRIDAY, FEB 19
DAY 41SATURDAY, FEB 20
DAY 42SUNDAY, FEB 21
DAY 46THURSDAY, FEB 25
DAY 47FRIDAY, FEB 26
DAY 48SATURDAY, FEB 27
DAY 49SUNDAY, FEB 28
DAY 43MONDAY, FEB 22
DAY 44TUESDAY, FEB 23
DAY 45WEDNESDAY, FEB 24
DAY 53THURSDAY, MAR 4
DAY 54FRIDAY, MAR 5
DAY 55SATURDAY, MAR 6
DAY 56SUNDAY, MAR 7
DAY 61FRIDAY, MAR 12
DAY 62SATURDAY, MAR 13
DAY 63SUNDAY, MAR 14
DAY 50MONDAY, MAR 1
DAY 51TUESDAY, MAR 2
MONDAY, MAR 8 TUESDAY, MAR 9
DAY 52WEDNESDAY, MAR 3
DAY 60THURSDAY, MAR 11
DAY 59WEDNESDAY, MAR 10
DAY 57 DAY 58LOAD YOURAFTER PHOTOS
❏ UPPER BODY
❏ HIIT CARDIO
❏ LOWER BODY
❏ INTERVAL CARDIO
5
GYMWORKOUTS
6
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
DAY 1: MONDAY - PUSH/ABS (CHEST/SHOULDERS/TRICEPS)
EXERCISE SETS REPS WEIGHT USEDWK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup) Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Bench Press 6 2x10 (warmup), / • /4x10-12 • 6-8
Rack Press 5 1x5 (warmup), / • /4x10-12 • 6-8
SUPERSETCrunch to Dumbbell Floor Press 3 12-15 • 10-12 / • /
Incline Dumbbell Flye 3 12-15 • 10-12 / • /
SUPERSETStanding Arnold Press 3 12-15 • 8-10 / • /
Dumbbell Upright Row 3 12-15 • 8-10 / • /
SUPERSETStanding Dumbbell Lateral Raise 3 12-15 • 8-10 / • /
Bicycles 3 12-15 / • /
SUPERSETSingle Arm Plank Dumbbell High Row 3 10-12 (each arm) / • /
Overhead Dumbbell Triceps Extension 3 12-15 • 8-10 / • /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 1: WEEKS 1-4
7
DAY 2: TUESDAY - PULL/ABS (BACK/BICEPS)
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Wide Grip Pulldown 2 10-12 (warmup) / • /
Rear Delt Dumbbell Raise 3 5-8 (Weeks 1/3 ONLY) / • /
Pullup 3 AMRAP (Weeks 2/4 ONLY)
SUPERSETBarbell Row 3 10-12 • 8-10 / • /
Seated Barbell Curl 3 12-15 • 8-10 / • /
TRISETDual Cable Pulldown 3 12-15 • 10-12 / • /
Hero Curl 3 12-15 • 10-12 / • /
Rear Delt Cable Flye 3 12-15 • 10-12 / • /
SUPERSETDumbbell Pullover 3 12-15 • 10-12 / • /
Lying Leg Raise/Butt Up Combo 3 10-15 / • /
SUPERSETStanding Dumbbell Hammer Curl 3 12-15 • 10-12 / • /
Bent Over Rear Delt Dumbbell Raise 3 12-15 • 10-12 / • /
SUPERSETPlank 3 30-45 seconds / • /
Crab Reach 3 10 (each side) / • /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
8
DAY 3: WEDNESDAY - LOWER BODY
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /
Bodyweight Around The World Lunge 2-3 5 (each direction) / • /
Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets
Front Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10
Smith Machine Single Leg Squat 3 12-15 • 8-10 (each leg) / • /
SUPERSETSumo Deadlift 3 8-10 • 6-8 / • /
Dumbbell Sumo Pulse Squat 3 30 sec, 45 sec, 1 min / • /*extend time each set
SUPERSETLeg Press 3 10-12 • 6-8 / • /
Leg Press Calf Raise 3 AMRAP
SUPERSETBarbell Walking Lunge 3 12-15 • 8-10 (each leg) / • /
180 Squat Jump 3 20 / • /
TRISETSingle Leg Hyperextension 3 10 (each leg) / • /
Exercise Ball Lying Hamstring Curl 3 20 / • /
Exercise Ball Glute Raise 3 15 / • /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
9
DAY 5: FRIDAY - UPPER BODY/ABS
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Incline Dumbbell Press 5 2x10 (warmup), / • / 3x12-15 • 3x8-10
Incline Reverse Grip Dumbbell Row 4 1x10 (warmup), / • / 3x12-15 • 3x8-10
Barbell Push Press 4 1x10 (warmup), / • / 3x10-12 • 3x6-8
SUPERSETClose Grip Pushup 3 AMRAP
Cable Flye 3 12-15 • 10-12 / • /
SUPERSETReverse Grip Pulldown 3 12-15 • 8-10 / • /
Behind The Neck Cable Curl 3 12-15 • 10-12 / • /
TRISETMulti Directional Dumbbell Raise 3 12-15 • 8-10 / • /
Crunch 3 15-20 / • /
Windshield Wipers 3 10-15 (each side) / • /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
10
DAY 6: SATURDAY - LOWER BODY
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /
Bodyweight Around The World Lunge 2-3 5 (each direction) / • /
Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets
Leg Extension 3 10/10/10 (dropset) / • /
Hip Circle Squat 5 2x15 (warmup), / • / 3x10-12 • 3x6-8
SUPERSETDumbbell Goblet Squat To A Bench 3 12-15 • 8-10 / • /
Dumbbell Step Up 3 12-15 • 8-10 (each leg) / • /*Use same bench or step
Barbell Curtsy Lunge 3 12-15 • 8-10 (each leg) / • /
Dumbbell Stiff Legged Deadlift 3 12 / • /
SUPERSETGlute Bridge with Leg Abduction 3 10-12 (each leg) / • /
Hip Circle Good Morning 3 12-15 • 10-12 / • /
Seated Calf Raise 4 12-15 • 8-10 / • /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
11
DAY 1: MONDAY - UPPER BODY METCON
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /
Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /
Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets
CIRCUITComplete 5 rounds of the below circuit, performing each exercise for 40 seconds with 20 seconds of rest.
Manmakers
Standing Alternating Rotational Press
Neutral Grip Dumbbell Push Press
Two Angle Dumbbell Curl
Kettlebell Swing
Bicycles
Rest 2 minutes
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 2: WEEKS 5-9
12
DAY 2: TUESDAY - LOWER BODY METCON
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /
Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /
Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets
CIRCUITPerform 5 rounds. Rest only when necessary. For single-leg exercises, complete all reps with one leg before moving to the other leg. Decrease reps by 2 every round until Round 5.
Round 1 - 10 reps, Round 2 – 8 reps, Round 3 – 6 reps, Round 4 – 4 reps, Round 5 – 2 reps.
Dumbbell Squat
Dumbbell Bulgarian Split Squat
Kettlebell Suitcase Deadlift
Dumbbell Reverse Lunge
Plyo Pistol Squat
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 2: WEEKS 5-9
13
DAY 3: WEDNESDAY - UPPER BODY/ABS
EXERCISE SETS REPS WEIGHT USED WK5/7/9•WK6/8 WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /
Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /
Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets
Deadlift 6 2x10 (warmup), / / / / 4x8-10 • 4x6-8
Incline Bench Press 6 2x15 (warmup), / / / / 4x10-12 • 4x6-8
Standing Up And Over Barbell Press 5 1x10 (warmup), / / / /*Front and back counts as 1 full rep 4x12-15 • 4x8-10
SUPERSETOne Arm Dumbbell Row 3 12-15 • 8-10 (each arm) / / / /
Decline Pushup 3 AMRAP
SUPERSETOverhead Dumbbell Extension 3 12-15 • 8-10 / / / /
Zottman Curl 3 12-15 • 8-10 / / / /
TRISETDumbbell Y Raise 3 12-15 • 10-12 / / / /
Alternating Two Point Plank 3 10-12 (each side) / / / /
Double Crunch 3 15-20 / / / /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 2: WEEKS 5-9
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
14
DAY 5: FRIDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /
Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /
Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets
Squat 6 2x15-20 (warmup), / / / / 4x12-15
Hip Circle Barbell Hip Thrust 4 4x12 / / / /
GIANT SET*Rest 2 minutes after completing each circuit
Plate Overhead Walking Lunge 3 12 (each leg) / / / /
Dumbbell Sumo Jump Squat 3 10 / / / /
Dumbbell Stiff Legged Deadlift 21s 3 7/7/7 / / / /*7 bottom half, 7 top half, 7 full reps
Sissy Squat 3 12 / / / /
Dumbbell Standing Calf Jumps 3 12 / / / /
NICOLEWILKINS.COM
GYM WORKOUTSPHASE 2: WEEKS 5-9
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
15
NICOLEWILKINS.COM
DAY 6: SATURDAY - TOTAL BODY CARDIO ACCELERATION
GYM WORKOUTSPHASE 2: WEEKS 5-9
EXERCISE SETS REPS
GIANT SET (warmup)Arm Circles 2-3 10/10 (each arm)
Leg Swings 2-3 15/15 (each leg)
Lying Dumbbell External Rotation 2-3 15 (each arm)
Around The World Bodyweight Lunge 2-3 5 (each direction)
ROUND 1Dumbbell Squat/ Dumbbell Curl Combo
Jumping Jack
Renegade Row
Jumping Jack
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Jumping Jack
Dumbbell Thruster
Jumping Jack
Dumbbell Lateral Lunge (alternating sides)
Jumping Jack
Reverse Grip Dumbbell Row
Jumping Jack
ROUND 4Dumbbell Squat/ Dumbbell Curl Combo
Mountain Climbers
Renegade Row
Mountain Climbers
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Mountain Climbers
Dumbbell Thruster
Mountain Climbers
Dumbbell Lateral Lunge (alternating sides)
Mountain Climbers
Reverse Grip Dumbbell Row
Mountain Climbers
ROUND 5Dumbbell Squat/ Dumbbell Curl Combo
Bicycles
Renegade Row
Bicycles
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Bicycles
Dumbbell Thruster
Bicycles
Dumbbell Lateral Lunge (alternating sides)
Bicycles
Reverse Grip Dumbbell Row
Bicycles
ROUND 2Dumbbell Squat/ Dumbbell Curl Combo
Jump Rope
Renegade Row
Jump Rope
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Jump Rope
Dumbbell Thruster
Jump Rope
Dumbbell Lateral Lunge (alternating sides)
Jump Rope
Reverse Grip Dumbbell Row
Jump Rope
ROUND 3Dumbbell Squat/ Dumbbell Curl Combo
Butt Kicks
Renegade Row
Butt Kicks
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Butt Kicks
Dumbbell Thruster
Butt Kicks
Dumbbell Lateral Lunge (alternating sides)
Butt Kicks
Reverse Grip Dumbbell Row
Butt Kicks
Perform this as a circuit, doing each exercise and cardio component for 30 seconds I set the timer to :35 seconds for both high and low intervals to give myself 5 seconds to move on to the exercise, pick up the dumbbells, etc. The work time for each is 30 seconds.I recommend using an Interval timer for this workout that tells you when each time interval is up.I use this one: https://itunes.ap-ple.com/us/app/interval-timer-tim-ing-for/id406473568?mt=8
SET THE TIMER:Total # Of Intervals On Interval
Timer App: 25
High Intensity Interval Time:35 seconds (weights)
Low Intensity Interval Time:35 seconds (cardio):
16
AT-HOMEWORKOUTS
(FULL EQUIPMENT)
17
DAY 1: MONDAY - PUSH/ABS (CHEST/SHOULDERS/TRICEPS)
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Bench Press 6 2x10 (warmup), / • / 4x10-12 • 6-8
Rack Press 5 1x5 (warmup), / • / 4x10-12 • 6-8
SUPERSETCrunch to Dumbbell Floor Press 3 12-15 • 10-12 / • /
Incline Dumbbell Flye 3 12-15 • 10-12 / • /
SUPERSETStanding Arnold Press 3 12-15 • 8-10 / • /
Dumbbell Upright Row 3 12-15 • 8-10 / • /
SUPERSETStanding Dumbbell Lateral Raise 3 12-15 • 8-10 / • /
Bicycles 3 12-15 / • /
SUPERSETSingle Arm Plank Dumbbell High Row 3 10-12 (each arm) / • /
Overhead Dumbbell Triceps Extension 3 12-15 • 8-10 / • /
NICOLEWILKINS.COM
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
18
NICOLEWILKINS.COM
DAY 2: TUESDAY - PULL/ABS (BACK/BICEPS)
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Band Assisted Pullup 2 5 (warmup) / • /
Rear Delt Dumbbell Raise 3 5-8 (Weeks 1/3 ONLY) / • /
Pullup 3 AMRAP (Weeks 2/4 ONLY)
Band Assisted Chinup 3 AMRAP
SUPERSETBarbell Row 3 10-12 • 8-10 / • /
Seated Barbell Curl 3 12-15 • 8-10 / • /
SUPERSETIncline Dumbbell Curl 3 12-15 • 10-12 / • /
Incline Dumbbell Rear Delt Raise 3 12-15 • 10-12 / • /
SUPERSETDumbbell Pullover 3 12-15 • 10-12 / • /
Lying Leg Raise/Butt Up Combo 3 10-15 / • /
SUPERSETStanding Dumbbell Hammer Curl 3 12-15 • 10-12 / • /
Bent Over Rear Delt Dumbbell Raise 3 12-15 • 10-12 / • /
SUPERSETCrunch 3 15 / • /
Crab Reach 3 10 (each side) / • /
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
19
NICOLEWILKINS.COM
DAY 3: WEDNESDAY - LOWER BODY
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /
Bodyweight Around The World Lunge 2-3 5 (each direction) / • /
Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets
Front Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10
Bench Pistol Squat 3 8-12 (each leg) / • /
SUPERSETSumo Deadlift 3 8-10 • 6-8 / • /
Dumbbell Sumo Pulse Squat 3 30 sec, 45 sec, 1 min / • /*extend time each set
SUPERSETOverhead Dumbbell Squat 3 10-12 • 6-8 / • /
Bodyweight Standing Calf Raise 3 25 / • /
SUPERSETBarbell Walking Lunge 3 12-15 • 8-10 (each leg) / • /
180 Squat Jump 3 20 / • /
TRISETExercise Ball Hyperextension 3 10 / • /
Exercise Ball Lying Hamstring Curl 3 20 / • /
Exercise Ball Glute Raise 3 15 / • /
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
20
NICOLEWILKINS.COM
DAY 5: FRIDAY - UPPER BODY/ABS
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Incline Dumbbell Press 6 2x10 (warmup), / • / 4x12-15 • 4x8-10
Incline Reverse Grip Dumbbell Row 4 1x10 (warmup), / • / 3x12-15 • 3x8-10
Barbell Push Press 4 1x10 (warmup), / • / 3x10-12 • 3x6-8
SUPERSETClose Grip Pushup 3 AMRAP
Standing Alternating Dumbbell Flye 3 12-15 • 10-12 / • /
SUPERSETBand Assisted Chinup 3 AMRAP
Kneeling Dumbbell Curl 3 12-15 • 10-12 / • /
TRISETMulti Directional Dumbbell Raise 3 12-15 • 8-10 / • /
Crunch 3 15-20 / • /
Windshield Wipers 3 10-15 (each side) / • /
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
21
NICOLEWILKINS.COM
DAY 6: SATURDAY - LOWER BODY
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /
Bodyweight Around The World Lunge 2-3 5 (each direction) / • /
Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets
Hip Circle Squat 5 2x15 (warmup), / • / 3x10-12 • 3x6-8
Narrow Stance Dumbbell Squat 3 10/10/10 (dropset) / • /
SUPERSETDumbbell Goblet Squat To A Bench 3 12-15 • 8-10 / • /
Dumbbell Step Up 3 12-15 • 8-10 (each leg) / • /*Use same bench or step
Barbell Curtsy Lunge 3 12-15 • 8-10 (each leg) / • /
Dumbbell Stiff Legged Deadlift 3 12 / • /
SUPERSETGlute Bridge with Leg Abduction 3 10-12 (each leg) / • /
Hip Circle Good Morning 3 12-15 • 10-12 / • /
Seated Weight Plate Calf Raise 4 15-20 / • /
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
22
DAY 1: MONDAY - UPPER BODY METCON
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /
Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /
Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets
CIRCUITComplete 5 rounds of the below circuit, performing each exercise for 40 seconds with 20 seconds of rest.
Manmakers
Standing Alternating Rotational Press
Neutral Grip Dumbbell Push Press
Two Angle Dumbbell Curl
Kettlebell Swing
Bicycles
Rest 2 minutes
NICOLEWILKINS.COM
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 2: WEEKS 5-9
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NICOLEWILKINS.COM
DAY 2: TUESDAY - LOWER BODY METCON
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /
Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /
Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets
CIRCUITPerform 5 rounds. Rest only when necessary. For single-leg exercises, complete all reps with one leg before moving to the other leg. Decrease reps by 2 every round until Round 5.
Round 1 - 10 reps, Round 2 – 8 reps, Round 3 – 6 reps, Round 4 – 4 reps, Round 5 – 2 reps.
Dumbbell Squat
Dumbbell Bulgarian Split Squat
Kettlebell Suitcase Deadlift
Dumbbell Reverse Lunge
Plyo Pistol Squat
NICOLEWILKINS.COM
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 2: WEEKS 5-9
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NICOLEWILKINS.COM
DAY 3: WEDNESDAY - UPPER BODY/ABS
EXERCISE SETS REPS WEIGHT USED WK5/7/9•WK6/8 WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /
Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /
Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets
Deadlift 6 2x10 (warmup), / / / / 4x8-10 • 4x6-8
Incline Bench Press 6 2x15 (warmup), / / / / 4x10-12 • 4x6-8
Standing Up And Over Barbell Press 5 1x10 (warmup), / / / /*Front and back counts as 1 full rep 4x12-15 • 4x8-10
SUPERSETOne Arm Dumbbell Row 3 12-15 • 8-10 (each arm) / / / /
Decline Pushup 3 AMRAP
SUPERSETOverhead Dumbbell Extension 3 12-15 • 8-10 / / / /
Zottman Curl 3 12-15 • 8-10 / / / /
TRISETDumbbell Y Raise 3 12-15 • 10-12 / / / /
Alternating Two Point Plank 3 10-12 (each side) / / / /
Double Crunch 3 15-20 / / / /
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 2: WEEKS 5-9
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
25
NICOLEWILKINS.COM
DAY 5: FRIDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /
Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /
Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets
Squat 6 2x15-20 (warmup), / / / / 4x12-15
Hip Circle Barbell Hip Thrust 4 4x12 / / / /
GIANT SET*Rest 2 minutes after completing each circuit
Plate Overhead Walking Lunge 3 12 (each leg) / / / /
Dumbbell Sumo Jump Squat 3 10 / / / /
Dumbbell Stiff Legged Deadlift 21s 3 7/7/7 / / / /*7 bottom half, 7 top half, 7 full reps
Sissy Squat 3 12 / / / /
Dumbbell Standing Calf Jumps 3 12 / / / /
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 2: WEEKS 5-9
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
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NICOLEWILKINS.COM
DAY 6: SATURDAY - TOTAL BODY CARDIO ACCELERATION
AT-HOME WORKOUTS (FULL EQUIPMENT)PHASE 2: WEEKS 5-9
EXERCISE SETS REPS
GIANT SET (warmup)Arm Circles 2-3 10/10 (each arm)
Leg Swings 2-3 15/15 (each leg)
Lying Dumbbell External Rotation 2-3 15 (each arm)
Around The World Bodyweight Lunge 2-3 5 (each direction)
ROUND 1Dumbbell Squat/ Dumbbell Curl Combo
Jumping Jack
Renegade Row
Jumping Jack
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Jumping Jack
Dumbbell Thruster
Jumping Jack
Dumbbell Lateral Lunge (alternating sides)
Jumping Jack
Reverse Grip Dumbbell Row
Jumping Jack
ROUND 4Dumbbell Squat/ Dumbbell Curl Combo
Mountain Climbers
Renegade Row
Mountain Climbers
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Mountain Climbers
Dumbbell Thruster
Mountain Climbers
Dumbbell Lateral Lunge (alternating sides)
Mountain Climbers
Reverse Grip Dumbbell Row
Mountain Climbers
ROUND 5Dumbbell Squat/ Dumbbell Curl Combo
Bicycles
Renegade Row
Bicycles
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Bicycles
Dumbbell Thruster
Bicycles
Dumbbell Lateral Lunge (alternating sides)
Bicycles
Reverse Grip Dumbbell Row
Bicycles
ROUND 2Dumbbell Squat/ Dumbbell Curl Combo
Jump Rope
Renegade Row
Jump Rope
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Jump Rope
Dumbbell Thruster
Jump Rope
Dumbbell Lateral Lunge (alternating sides)
Jump Rope
Reverse Grip Dumbbell Row
Jump Rope
ROUND 3Dumbbell Squat/ Dumbbell Curl Combo
Butt Kicks
Renegade Row
Butt Kicks
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Butt Kicks
Dumbbell Thruster
Butt Kicks
Dumbbell Lateral Lunge (alternating sides)
Butt Kicks
Reverse Grip Dumbbell Row
Butt Kicks
Perform this as a circuit, doing each exercise and cardio component for 30 seconds I set the timer to :35 seconds for both high and low intervals to give myself 5 seconds to move on to the exercise, pick up the dumbbells, etc. The work time for each is 30 seconds.I recommend using an Interval timer for this workout that tells you when each time interval is up.I use this one: https://itunes.ap-ple.com/us/app/interval-timer-tim-ing-for/id406473568?mt=8
SET THE TIMER:Total # Of Intervals On Interval
Timer App: 25
High Intensity Interval Time:35 seconds (weights)
Low Intensity Interval Time:35 seconds (cardio):
27
AT-HOMEWORKOUTS
(DUMBBELL/BODYWEIGHT)
28
DAY 1: MONDAY - PUSH/ABS (CHEST/SHOULDERS/TRICEPS)
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Decline Pushup (Chair) 4 AMRAP
Neutral Grip Dumbbell Push Press 5 1x5 (warmup), / • / 4x10-12 • 6-8
SUPERSETCrunch to Dumbbell Floor Press 3 12-15 • 10-12 / • /
Standing Alternating Dumbbell Flye 3 12-15 • 10-12 / • /
SUPERSETStanding Arnold Press 3 12-15 • 8-10 / • /
Dumbbell Upright Row 3 12-15 • 8-10 / • /
SUPERSETStanding Dumbbell Lateral Raise 3 12-15 • 8-10 / • /
Bicycles 3 12-15 / • /
SUPERSETSingle Arm Plank Dumbbell High Row 3 10-12 (each arm) / • /
Overhead Dumbbell Triceps Extension 3 12-15 • 8-10 / • /
NICOLEWILKINS.COM
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
29
NICOLEWILKINS.COM
DAY 2: TUESDAY - PULL/ABS (BACK/BICEPS)
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
One Arm Dumbbell Row 6 2x15-20 (warmup), / • / 4x12-15 • 4x8-10 (each arm)
Dumbbell Floor Pullover 4 12-15 • 8-10 / • /
SUPERSETReverse Grip Dumbbell Row 3 10-12 • 8-10 / • /
Alternating Dumbbell Curl 3 12-15 • 8-10 (each arm) / • /
TRISETDumbbell Curl 21s 3 7/7/7/* / • /*7 bottom half, 7 top half, 7 full reps
Bent Over Rear Delt Dumbbell Raise 3 12-15 • 10-12 / • /
Lying Leg Raise/Butt Up Combo 3 10-15 / • /
TRISETStanding Dumbbell Hammer Curl 3 12-15 • 10-12 / • /
Dumbbell Y Raise 3 12-15 • 10-12 / • /
Alternating Superman 3 12-15 (each side) / • /
SUPERSETCrunch 3 15 / • /
Crab Reach 3 10 (each side) / • /
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
30
NICOLEWILKINS.COM
DAY 3: WEDNESDAY - LOWER BODY
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /
Bodyweight Around The World Lunge 2-3 5 (each direction) / • /
Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets
Narrow Stance Dumbbell Squat 6 2x10 (warmup), / • / 4x10-12 • 4x8-10
Chair Pistol Squat 3 8-12 (each leg) / • /
SUPERSETDumbbell Sumo Squat 3 8-10 • 6-8 / • /
Dumbbell Sumo Pulse Squat 3 30 sec, 45 sec, 1 min / • /*extend time each set
SUPERSETOverhead Dumbbell Squat 3 10-12 • 6-8 / • /
Bodyweight Standing Calf Raise 3 25 / • /
SUPERSETDumbbell Walking Lunge 3 12-15 • 8-10 (each leg) / • /
180 Squat Jump 3 20 / • /
TRISETDumbbell Floor Hamstring Curl 3 20 / • /
Standing Glute Raise Over Chair 3 20 (each leg) / • /
Reverse Plank March 3 15-20 (each leg) / • /
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
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NICOLEWILKINS.COM
DAY 5: FRIDAY - UPPER BODY/ABS
EXERCISE SETS REPS WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / • /
Lying Dumbbell External Rotation 2-3 15 (each arm) / • /
Inchworm Pushup 2-3 5 / • /*Rest up to 30 seconds between warmup trisets
Dumbbell Floor Press 5 2x10 (warmup), / • / 3x12-15 • 3x8-10
Multi-Grip Dumbbell Row 4 1x10 (warmup), / • / 3x12-15 • 3x8-10
Neutral Grip Dumbbell Push Press 4 1x10 (warmup), / • / 3x10-12 • 3x6-8
SUPERSETClose Grip Pushup 3 AMRAP
Standing Alternating Dumbbell Flye 3 12-15 • 10-12 / • /
SUPERSETDumbbell Pendlay Row 3 12-15 • 10-12 / • /
Kneeling Dumbbell Curl 3 12-15 • 10-12 / • /
TRISETMulti Directional Dumbbell Raise 3 12-15 • 8-10 / • /
Crunch 3 15-20 / • /
Windshield Wipers 3 10-15 (each side) / • /
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
32
NICOLEWILKINS.COM
DAY 6: SATURDAY - LOWER BODY
EXERCISE SETS REPS/TIME WEIGHT USED WK1/3 • WK2/4 WK1/3 • WK2/4
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / • /
Bodyweight Around The World Lunge 2-3 5 (each direction) / • /
Jump Squat 2-3 20 / • /*Rest up to 30 seconds between warmup trisets
Dumbbell Squat 6 2x15 (warmup), / • / 4x12/12 (drop set)
Dumbbell Bulgarian Split Squat (chair) 4 12-15 • 8-10 (each leg) / • /
SUPERSETDumbbell Goblet Squat To A Bench 3 12-15 • 8-10 / • /*Use chair in place of a bench
Dumbbell Step Up To Knee Drive 3 12-15 • 8-10 (each leg) / • /
Dumbbell Stiff Legged Deadlift 3 12 / • /
One Leg Lateral Lunge (chair) 3 12-15 (each leg) / • /
SUPERSETDumbbell Frog Pumps 3 50 / • /
Karate Kicks 3 30 sec, 45 sec, 1 min / • /
Seated Dumbbell Calf Raise 4 15-20 / • /
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 1: WEEKS 1-4
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
33
DAY 1: MONDAY - UPPER BODY METCON
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /
Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /
Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets
CIRCUITComplete 5 rounds of the below circuit, performing each exercise for 40 seconds with 20 seconds of rest.
Manmakers
Standing Alternating Rotational Press
Neutral Grip Dumbbell Push Press
Two Angle Dumbbell Curl
Dumbbell Swing
Bicycles
Rest 2 minutes
NICOLEWILKINS.COM
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 2: WEEKS 5-9
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NICOLEWILKINS.COM
DAY 2: TUESDAY - LOWER BODY METCON
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /
Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /
Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets
CIRCUITPerform 5 rounds. Rest only when necessary. For single-leg exercises, complete all reps with one leg before moving to the other leg. Decrease reps by 2 every round until Round 5.
Round 1 - 10 reps, Round 2 – 8 reps, Round 3 – 6 reps, Round 4 – 4 reps, Round 5 – 2 reps.
Dumbbell Squat
Dumbbell Bulgarian Split Squat
Dumbbell Snatch
Dumbbell Reverse Lunge
Plyo Pistol Squat
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 2: WEEKS 5-9
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NICOLEWILKINS.COM
DAY 3: WEDNESDAY - UPPER BODY/ABS
EXERCISE SETS REPS WEIGHT USED WK5/7/9•WK6/8 WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Arm Circles 2-3 10/10 (each arm) / / / /
Lying Dumbbell External Rotation 2-3 15 (each arm) / / / /
Inchworm Pushup 2-3 5 / / / /*Rest up to 30 seconds between warmup trisets
Neutral Grip Dumbbell Row 6 2x10 (warmup), / / / / 4x12-15 • 4x8-10
Static Hold Dumbbell Floor Press 6 2x15 (warmup), / / / / 4x10-12 • 4x6-8 (each arm)
Up And Over Barbell Press 5 1x10 (warmup), / / / / 4x12-15 • 4x8-10
SUPERSETMulti Grip Dumbbell row 3 12-15 • 8-10 (each arm) / / / /
Decline Pushup 3 AMRAP
SUPERSETOverhead Dumbbell Extension 3 12-15 • 8-10 / / / /
Zottman Curl 3 12-15 • 8-10 / / / /
TRISETDumbbell Y Raise 3 12-15 • 10-12 / / / /
Alternating Two Point Plank 3 10-12 (each side) / / / /
Double Crunch 3 15-20 / / / /
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 2: WEEKS 5-9
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
36
NICOLEWILKINS.COM
DAY 5: FRIDAY - LOWER BODY
EXERCISE SETS REPS WEIGHT USED WK5/WK6/WK7/WK8/WK9
TRISET (warmup)Leg Swings 2-3 15/15 (each leg) / / / /
Bodyweight Around The World Lunge 2-3 5 (each direction) / / / /
Jump Squat 2-3 20 / / / /*Rest up to 30 seconds between warmup trisets
Dumbbell Squat 6 2x15-20 (warmup), / / / / 4x12-15
Dumbbell Bulgarian Split Squat/ 4 12-15 • 8-10 (each side) / / / / Stiff Legged Deadlift Combo
GIANT SET*Rest 2 minutes after completing each circuit
Dumbbell Walking Lunge 3 12 (each leg) / / / /
Dumbbell Sumo Jump Squat 3 10 / / / /
Dumbbell Stiff Legged Deadlift 21s 3 7/7/7 / / / /*7 bottom half, 7 top half, 7 full reps
Sissy Squat 3 12 / / / /
Dumbbell Standing Calf Jumps 3 12 / / / /
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 2: WEEKS 5-9
Rest 45-60 seconds between supersets and trisets. Rest up to 90 seconds on heavier compound exercises.
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NICOLEWILKINS.COM
DAY 6: SATURDAY - TOTAL BODY CARDIO ACCELERATION
AT-HOME WORKOUTS (DUMBBELL/BODYWEIGHT)PHASE 2: WEEKS 5-9
EXERCISE SETS REPS
GIANT SET (warmup)Arm Circles 2-3 10/10 (each arm)
Leg Swings 2-3 15/15 (each leg)
Lying Dumbbell External Rotation 2-3 15 (each arm)
Around The World Bodyweight Lunge 2-3 5 (each direction)
ROUND 1Dumbbell Squat/ Dumbbell Curl Combo
Jumping Jack
Renegade Row
Jumping Jack
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Jumping Jack
Dumbbell Thruster
Jumping Jack
Dumbbell Lateral Lunge (alternating sides)
Jumping Jack
Reverse Grip Dumbbell Row
Jumping Jack
ROUND 4Dumbbell Squat/ Dumbbell Curl Combo
Mountain Climbers
Renegade Row
Mountain Climbers
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Mountain Climbers
Dumbbell Thruster
Mountain Climbers
Dumbbell Lateral Lunge (alternating sides)
Mountain Climbers
Reverse Grip Dumbbell Row
Mountain Climbers
ROUND 5Dumbbell Squat/ Dumbbell Curl Combo
Bicycles
Renegade Row
Bicycles
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Bicycles
Dumbbell Thruster
Bicycles
Dumbbell Lateral Lunge (alternating sides)
Bicycles
Reverse Grip Dumbbell Row
Bicycles
ROUND 2Dumbbell Squat/ Dumbbell Curl Combo
Jump Rope
Renegade Row
Jump Rope
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Jump Rope
Dumbbell Thruster
Jump Rope
Dumbbell Lateral Lunge (alternating sides)
Jump Rope
Reverse Grip Dumbbell Row
Jump Rope
ROUND 3Dumbbell Squat/ Dumbbell Curl Combo
Butt Kicks
Renegade Row
Butt Kicks
Dumbbell Overhead Extension/ Dumbbell Standing Calf Raise Combo
Butt Kicks
Dumbbell Thruster
Butt Kicks
Dumbbell Lateral Lunge (alternating sides)
Butt Kicks
Reverse Grip Dumbbell Row
Butt Kicks
Perform this as a circuit, doing each exercise and cardio component for 30 seconds I set the timer to :35 seconds for both high and low intervals to give myself 5 seconds to move on to the exercise, pick up the dumbbells, etc. The work time for each is 30 seconds.I recommend using an Interval timer for this workout that tells you when each time interval is up.I use this one: https://itunes.ap-ple.com/us/app/interval-timer-tim-ing-for/id406473568?mt=8
SET THE TIMER:Total # Of Intervals On Interval
Timer App: 25
High Intensity Interval Time:35 seconds (weights)
Low Intensity Interval Time:35 seconds (cardio):
38
CARDIOWORKOUTS
39
NICOLEWILKINS.COM
30 MINUTE HIIT WORKOUTS
EQUIPMENT NEEDEDJump Rope*If no jump rope, perform mountain climbers or toe taps
TIME30 Minutes
PERFORM 3 ROUNDS OF:• 1 minute Jumping Jacks• 1 minute Jump Rope• 1 minute Lateral Side To Side Jumps• 1 minute Jump Rope• 1 minute Bodyweight Lunge• 1 minute Jump Rope• 1 minute Bodyweight Squat• 1 minute Jump Rope• 1 minute Butt Kicks• 1 minute Jump Rope• Rest 1 minute
BODYWEIGHTBLASTER EQUIPMENT NEEDED
Treadmill
TIME30 Minutes
• 2 minutes at 3.5 mph
PERFORM 8 ROUNDS OF: (8 MINUTES)
• 30 seconds at 7.0 mph, incline 7%• 30 second rest (hop off to the side to rest)
• 2 minutes at 3.0 mph, incline 7%
PERFORM 6 ROUNDS OF: (6 MINUTES)
• 30 seconds at 8.0 mph, incline 8%• 30 second rest (hop off to the side to rest)
• 2 minutes at 3.0 mph, incline 8%
PERFORM 4 ROUNDS OF: (4 MINUTES)
• 20 seconds at 9.0 mph, incline 9%• 40 second rest (hop off to the side to rest)
• 2 minutes at 3.0 mph, incline 9%
PERFORM 2 ROUNDS OF: (2 MINUTES)
• 20 seconds at 5.0 mph, incline 10%• 40 second rest (hop off to the side to rest)
• 2 minutes at 3.0 mph, incline 0%
FIT & INTENSEEQUIPMENT NEEDEDNone
TIME30 Minutes
PERFORM FOR 12 MINUTES:• 15 Jump Squats• 10 Burpees• 10 Pushups• 30 Plank Jacks• 10 Alternating Lunges
3 minute rest
PERFORM FOR 12 MINUTES:• 15 Jump Squats• 10 Burpees• 10 Pushups• 30 Plank Jacks• 10 Alternating Lunges
AMREPS
40
NICOLEWILKINS.COM
30 MINUTE HIIT WORKOUTS
EQUIPMENT NEEDEDNone
TIME30 Minutes
Rest 1 minute after completingeach 4-minute round.
PERFORM 4 ROUNDS OF: (4 MINUTES)
20 seconds Skaters10 seconds Rest20 seconds Dumbbell Swing10 seconds Rest
PERFORM 4 ROUNDS OF: (4 MINUTES)
20 seconds Toe Taps10 seconds Rest20 seconds Plank Jacks10 seconds Rest
PERFORM 4 ROUNDS OF: (4 MINUTES)
20 seconds 180 Squat Jump10 seconds Rest20 second Mountain Climbers10 seconds Rest
PERFORM 4 ROUNDS OF: (4 MINUTES)
20 seconds Split Jump Lunge10 seconds Rest20 seconds High Knees10 seconds Rest
PERFORM 4 ROUNDS OF: (4 MINUTES)
20 seconds Burpees10 seconds Rest20 seconds Situps10 seconds Rest
PERFORM 4 ROUNDS OF: (4 MINUTES)
20 seconds Jumping Jacks10 seconds Rest20 seconds Butt Kicks10 second Rest
A WHOLE LOTTATABATA EQUIPMENT NEEDED
Treadmill
TIME30 Minutes
• 1 minute at 5.5 mph • 1 minute at 6.5 mph • 1 minute at 7.5 mph• 1 minute at 3.0 mph• 3 minutes at 7.0 mph• 1 minutes at 3.0 mph• 2 minutes at 7.3 mph• 1 minute at 3.0 mph• 3 minutes at 7.6 mph• 1 minute at 3.0 mph• 2 minutes at 7.9 mph• 1 minute at 3.0 mph• 1 minute at 8.2 mph• 2 minutes at 3.0 mph• 1 minute at 8.4 mph• 2 minutes at 3.0 mph• 1 minute at 8.6 mph• 2 minutes at 3.0 mph• 1 minute at 9.0 mph• 2 minutes at 3.0mph
EVOLVE
41
NICOLEWILKINS.COM
40 MINUTE INTERVAL WORKOUTS
EQUIPMENT NEEDEDNone
TIME40 Minutes
PERFORM 3 ROUNDS OF: (6 MINUTES)
• 30 seconds Jumping jacks• 30 seconds Plank Shoulder Taps• 30 seconds Bench (chair) Step Ups• 30 seconds Alternating Lunge Jumps
PERFORM 3 ROUNDS OF:Round 1: 60 seconds each exerciseRound 2: 45 seconds each exerciseRound 3: 30 seconds each exerciseRest 1 minute after each round
• Jump Squat• Pushup• Bodyweight Sumo Squat• Burpees• High Knees• Mountain Climbers• Plank Knee Raise
RAPID FITEQUIPMENT NEEDEDStairs
TIME40 Minutes
SPM - steps per minute• 3 minutes level 5/60 spm • 30 second recovery (decrease to comfortable level for you)• 4 minutes level 7/68 spm• 4 minutes level 9/82 spm• 30 second recovery• 2 minutes level 5/53 spm facing the left. Left foot crossing over the right. • 2 minutes level 5/53 spm facing the right. Right foot crossing over the left. • 4 minutes level 8/75 spm• 30 second recovery• 4 minutes Level 11/97 spm• 1 minute recovery • 2 minutes level 5/53 spm facing the left. Left foot crossing over the right.• 2 minutes level 5/53 spm facing the right. Right foot crossing over the left. • 4 minutes Level 9/82 spm• 1 minute recovery • 1 minute level 12/104 spm• 1 minute level 7/68 spm• 2 minutes level 10/89 spm• 1 minute recovery
FITNESS DRILLS
42
NICOLEWILKINS.COM
40 MINUTE INTERVAL WORKOUTS
EQUIPMENT NEEDEDTreadmill, Dumbbells
TIME40 Minutes
• 3 minutes at 3.5 mph
INTERVAL 1:• 2 minutes at 5.0 mph• Increase the speed by 0.5 mph every 30 seconds until you have to stop• Then, walk for 2 minutes at 3.5 mph
INTERVAL 2:• 2 minutes at 5.0 mph• Increase the incline by 1% every 30 seconds until you have to stop• Then, walk for 2 minutes at 3.5 mph
INTERVAL 3:• 2 minute jog at 5.0 mph• Increase the speed by 0.5 mph every 30 seconds until you have to stop• Then, cooldown 3 minutes at 3.5 mph
UPHILL CLIMBEQUIPMENT NEEDEDDumbbells
TIME40 Minutes
PERFORM 2 ROUNDS OF:• 30 seconds Jumping Jacks• 30 seconds Dumbbell Thruster
INTERVAL 1:Perform 3 times, increasing the time each round. Do not rest between rounds if you don’t have to.
Round 1: 30 secondsRound 2: 45 secondsRound 3: 1 minuteRest 2 minutes after completing Round 3
• Dumbbell Swing• Goblet Squat• Skaters
INTERVAL 2:Same rules apply as Interval #1.
• Lateral Jump Squat• Mountain Climbers • Down Down Up Up
INTERVAL 3:Same rules apply as Interval #1 and #2.
• Split Jump Lunge
• Burpees
• Mountain
BODY (DON’T)WEIGHT
43
NUTRITIONMEAL PLANS
44
NICOLEWILKINS.COM
MEAL 1OPTION 1
• (LP, ¾ SC, F) 1 serving Guiltless Breakfast Wrap (see recipe)
• (½ FR) ½ medium grapefruit
MEAL 2OPTION 1
• (½ LP, ½ SC, F) 1 serving Oatmeal Raisin Protein Balls (see recipe)
• (LP) 12 oz nonfat plain Greek yogurt
• (¼ FR) 50g blueberries
MEAL 3OPTION 1
• (SC) 2 slices sprouted grains bread
• (LP) 4 slices turkey bacon
• (½ F) 8g mayonnaise
• (½ V) 50g tomato
• (¼ V) 25g romaine lettuce
OPTION 2
• (SC) 45g cream of rice
• (½ FP) 2 oz 93% lean ground turkey
• (½ LP) 3 egg whites
• (½ F) 1 oz avocado
OPTION 2
• (SC) 6 Triscuit Original crackers
• (LP) 225g nonfat cottage cheese
• (½ F) 8 almonds
OPTION 2
• (SC) 100g brown rice
• (LP) 4 oz scallops
• (V) 100g spinach
• (F) 10 ml olive oil
WOMEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4
Height: Under 5'4 Weight: Under 130 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
45
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4
Height: Under 5'4 Weight: Under 130 lbs
MEAL 4OPTION 1
• (SC) 1 serving Skinny Butternut Squash Fries (see recipe)
• (FP) 4 oz salmon
• (V) 100g broccoli
POSTWORKOUT
OPTION 1
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• 13g PB2 powder
• Unsweetened almond/cashew milk
OPTION 2
• (LP) 4 oz chicken breast
• (V) 100g green beans
• (SC) 4 oz Russet potato
• (F) 14g ghee
• 2 tbsp salsa
OPTION 2
• (LP) 1 cup liquid egg whites
• (SC) 2 Lundberg rice cakes
• (½ SC) 1 Quaker chocolate rice cake (or any other flavor)
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5232 calories, 25g protein, 33g carbs, 0g fat
All Other Meals331 calories, 25g protein, 33g carbs, 11g fat
DAILYTOTALS
1556 calories,125g protein, 165g carbs,
44g fat
46
NICOLEWILKINS.COM
MEAL 1OPTION 1
Protein Pancake. Blend together and cook on a skillet
• (½ SC) 20g oatmeal
• (½LP) ½ cup liquid egg whites
• Cinnamon
• Packet Stevia/Splenda
• (2 F) 32g natural peanut butter (add on top)
MEAL 2OPTION 1
• (¾ LP, 1½ F) 1 serving Low Fat Vanilla Protein Cheesecake (see recipe)
• (FR) 250g strawberries
MEAL 3OPTION 1
• (FP) 4 oz top sirloin
• (SC) 100g wild rice
• (V) 100g brussel sprouts
OPTION 2
• (¾ SC) 3 oz yam
• (F) 2 egg yolks
• (LP) 6 egg whites
• (½ F) 1 oz avocado
OPTION 2
• (LP) 4 oz turkey breast
• (SC) 4 oz red potato*
• (F) 14g butter*
• Unsweetened almond/cashew milk**Use butter and almond milk to make mashed red potatoes
OPTION 2
• (¾ FP) 3 oz 93% lean ground turkey
• (½ SC) 50g whole wheat pasta
• (V) 100g tomato
• (D) 28g mozzarella cheese
WOMEN’S MEAL PLAN 1PHASE 2: WEEKS 5-9
Height: Under 5'4 Weight: Under 130 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
47
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 2: WEEKS 5-9
Height: Under 5'4 Weight: Under 130 lbs
MEAL 4OPTION 1
• (LP, V, ½ F) ½ serving Healthy Kung Pao Chicken (see recipe)
• (½ SC) 50g white rice
• (½ F) 14g peanuts
POSTWORKOUT
OPTION 1
• (LP) 1 scoop nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
OPTION 2
• (½ LP) 2 oz halibut
• (½ SC) 65g black eyed peas
• (V) 100g cauliflower
• (F) 15 almonds
OPTION 2
• (¾ SC) 28g grits
• (LP) 4 oz shrimp
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5184 calories, 25g protein, 21g carbs, 0g fat
All Other Meals328 calories, 25g protein, 21g carbs, 16g fat
DAILYTOTALS
1496 calories, 125g protein,
105g carbs,64g fat
48
NICOLEWILKINS.COM
MEAL 1OPTION 1
• (LP, ¾ SC, F) 1 serving Guiltless Breakfast Wrap (see recipe)
• (FR) 1 medium grapefruit
MEAL 2OPTION 1
• (½ LP, ½ SC, F) 1 serving Oatmeal Raisin Protein Balls (see recipe)
• (LP) 12 oz nonfat plain Greek yogurt
• (½ FR) 100g blueberries
MEAL 3OPTION 1
• (SC) 2 slices sprouted grains bread
• (LP) 4 slices turkey bacon
• (½ F) 8g mayonnaise
• (½ V) 50g tomato
• (¼ V) 25g romaine lettuce
• (½ F) 14g sliced cheddar cheese
OPTION 2
• (SC) 45g cream of rice
• (¾ FP) 3 oz 93% lean ground turkey
• (½ LP) 3 egg whites
• (½ F) 1 oz avocado
OPTION 2
• (SC) 6 Triscuit Original crackers
• (LP) 225g nonfat cottage cheese
• (F) 15 almonds
OPTION 2
• (1½ SC) 150g brown rice
• (LP) 4 oz scallops
• (V) 100g spinach
• (F) 10 ml olive oil
WOMEN’S MEAL PLAN 2PHASE 1: WEEKS 1-4
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
49
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 1: WEEKS 1-4
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 4OPTION 1
• (SC) 1 serving Skinny Butternut Squash Fries (see recipe)
• (FP) 4 oz salmon
• (1½ V) 150g broccoli
POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• (¼ FR) 60g strawberries
• 13g PB2 powder
• Unsweetened almond/cashew milk
OPTION 2
• (LP) 4 oz chicken breast
• (V) 100g green beans
• (1½ SC) 6 oz Russet potato
• (F) 14g ghee
• 2 tbsp salsa
OPTION 2
• (LP) 1 cup liquid egg whites
• (SC) 2 Lundberg rice cakes
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5260 calories, 28g protein, 37g carbs, 0g fat
All Other Meals368 calories, 28g protein, 37g carbs, 12g fat
DAILYTOTALS
1732 calories,140g protein,185g carbs,
48g fat
50
NICOLEWILKINS.COM
MEAL 1OPTION 1
Simple Protein Pancake. Blend together and cook on a skillet
• (¾ SC) 30g oatmeal
• (½LP) ½ cup liquid egg whites
• Cinnamon
• Packet Stevia/Splenda
• (2 F) 32g natural peanut butter (add on top)
MEAL 2OPTION 1
• (¾ LP, 1½ F) 1 serving Low Fat Vanilla Protein Cheesecake (see recipe)
• (FR) 250g strawberries
• (½ LP) ½ scoop nPower Nutrition Protein Powder
• Unsweetened almond/cashew milk
MEAL 3OPTION 1
• (FP) 4 oz top sirloin
• (SC) 100g wild rice
• (V) 100g brussel sprouts
OPTION 2
• (¾ SC) 3 oz yam
• (F) 2 egg yolks
• (LP) 6 egg whites
• (F) 2 oz avocado
OPTION 2
• (1¼ LP) 5 oz turkey breast
• (SC) 4 oz red potato*
• (F) 14g butter*
• Unsweetened almond/cashew milk**Use butter and almond milk to make mashed red potatoes
OPTION 2
• (FP) 4 oz 93% lean ground turkey
• (¾ SC) 75g whole wheat pasta
• (V) 100g tomato
• (D) 28g mozzarella cheese
WOMEN’S MEAL PLAN 2PHASE 2: WEEKS 5-9
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
51
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 2: WEEKS 5-9
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 4OPTION 1
• (LP, V, ½F) ½ serving Healthy Kung Pao Chicken (see recipe)
• (¾ SC) 75g white rice
• (½ F) 14g peanuts
POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
OPTION 2
• (½ LP) 2 oz halibut
• (½ SC) 65g black eyed peas
• (V) 100g cauliflower
• (2 F) 30 almonds
OPTION 2
• (SC) 37g grits
• (1½ LP) 6 oz shrimp
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5212 calories, 28g protein, 25g carbs, 0g fat
All Other Meals374 calories, 28g protein, 25g carbs, 18g fat
DAILYTOTALS
1708 calories,140g protein,125g carbs,
11g fat
52
NICOLEWILKINS.COM
MEAL 1OPTION 1
• (LP, ¾ SC, F) 1 serving Guiltless Breakfast Wrap (see recipe)
• (FR) 1 medium grapefruit
MEAL 2OPTION 1
• (½ LP, ½ SC, F) 1 serving Oatmeal Raisin Protein Balls (see recipe)
• (LP) 12 oz nonfat plain Greek yogurt
• (¾ FR) 150g blueberries
MEAL 3OPTION 1
• (SC) 2 slices sprouted grains bread
• (LP) 4 slices turkey bacon
• (½ F) 8g mayonnaise
• (½ V) 50g tomato
• (¼ V) 25g romaine lettuce
• (½ F) 14g sliced cheddar cheese
• (½ LP) 113g nonfat cottage cheese
OPTION 2
• (SC) 45g cream of rice
• (¾ FP) 3 oz 93% lean ground turkey
• (½ LP) 3 egg whites
• (F) 2 oz avocado
OPTION 2
• (1½ SC) 9 Triscuit Original crackers
• (LP) 225g nonfat cottage cheese
• (F) 15 almonds
OPTION 2
• (1½ SC) 150g brown rice
• (LP) 4 oz scallops
• (V) 100g spinach
• (F) 10 ml olive oil
WOMEN’S MEAL PLAN 3PHASE 1: WEEKS 1-4
Height: Over 5'6 Weight: Over 150 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
53
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 1: WEEKS 1-4
Height: Over 5'6 Weight: Over 150 lbs
MEAL 4OPTION 1
• (SC) 1 serving Skinny Butternut Squash Fries (see recipe)
• (FP) 4 oz salmon
• (2 V) 200g broccoli
POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• (½ FR) 125g strawberries
• 13g PB2 powder
• Unsweetened almond/cashew milk
OPTION 2
• (LP) 4 oz chicken breast
• (V) 100g green beans
• (1¾ SC) 7 oz Russet potato
• (F) 14g ghee
• 2 tbsp salsa
OPTION 2
• (LP) 1 cup liquid egg whites
• (SC) 2 Lundberg rice cakes
• (½ FR) ½ medium appl
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5288 calories, 31g protein, 41g carbs, 0g fat
All Other Meals405 calories, 31g protein, 41g carbs, 13g fat
DAILYTOTALS
1908 calories,155g protein,205g carbs, 52g protein
54
NICOLEWILKINS.COM
MEAL 1OPTION 1
Simple Protein Pancake. Blend together and cook on a skillet
• (¾ SC) 30g oatmeal
• (LP) 1 cup liquid egg whites
• Cinnamon
• Packet Stevia/Splenda
• (2 F) 32g natural peanut butter (add on top)
MEAL 2OPTION 1
• (¾ LP, 1½ F) 1 serving Low Fat Vanilla Protein Cheesecake (see recipe)
• (FR) 250g strawberries
• (½ LP) ½ scoop nPower Nutrition Protein Powder
• Unsweetened almond/cashew milk
MEAL 3OPTION 1
• (1¼ FP) 5 oz top sirloin
• (SC) 100g wild rice
• (V) 100g brussel sprouts
OPTION 2
• (SC) 4 oz yam
• (F) 2 egg yolks
• (LP) 6 egg whites
• (F) 2 oz avocado
OPTION 2
• (1¼ LP) 5 oz turkey breast
• (1½ SC) 6 oz red potato*
• (F) 14g butter*
• Unsweetened almond/cashew milk**Use butter and almond milk to make mashed red potatoes
OPTION 2
• (FP) 4 oz 93% lean ground turkey
• (SC) 100g whole wheat pasta
• (V) 100g tomato
• (D) 28g mozzarella cheese
WOMEN’S MEAL PLAN 3PHASE 2: WEEKS 5-9
Height: Over 5'6 Weight: Over 150 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
55
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 2: WEEKS 5-9
Height: Over 5'6 Weight: Over 150 lbs
MEAL 4OPTION 1
• (2 LP, 2 V, F) ½ serving Healthy Kung Pao Chicken (see recipe)
• (¾ SC) 75g white rice
POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
OPTION 2
• (¾ LP) 3 oz halibut
• (½ SC) 65g black eyed peas
• (V) 100g cauliflower
• (2 F) 30 almonds
OPTION 2
• (SC) 37g grits
• (1¾ LP) 7 oz shrimp
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5240 calories, 31g protein, 29g carbs, 0g fat
All Other Meals411 calories, 31g protein, 29g carbs, 19g fat
DAILYTOTALS
1884 calories,155g protein, 145g carbs,
76g fat
56
NICOLEWILKINS.COM
MEAL 1OPTION 1
• (LP, ¾ SC, F) 1 serving Guiltless BreakfastWrap (see recipe)
• (½ FR) ½ medium grapefruit
• (½ LP) 3 egg whites*feel free to add this to your breakfast wrap
MEAL 2OPTION 1
• (LP, SC, 2 F) 2 servings Oatmeal RaisinProtein Balls (see recipe)
• (LP) 12 oz nonfat plain Greek yogurt
MEAL 3OPTION 1
• (SC) 2 slices sprouted grains bread
• (LP) 4 slices turkey bacon
• (½ F) 8g mayonnaise
• (½ V) 50g tomato
• (¼ V) 25g romaine lettuce
• (½ F) 14g sliced cheddar cheese
• (½ LP) 113g nonfat cottage cheese
OPTION 2
• (SC) 45g cream of rice
• (¾ FP) 3 oz 93% lean ground turkey
• (LP) 6 egg whites
• (F) 2 oz avocado
OPTION 2
• (1½ SC) 9 Triscuit Original crackers
• (1¼ LP) 283g nonfat cottage cheese
• (F) 15 almonds
OPTION 2
• (SC) 100g brown rice
• (1½ LP) 6 oz scallops
• (V) 100g spinach
• (F) 10 ml olive oil
MEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4
Height: Under 5'10 Weight: Under 190 lbs
(LP) – Lean Protein(FP) – Fatty Protein
(F) – Fat(D) – Dairy
(SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable
FOOD TYPE
57
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4
Height: Under 5'10 Weight: Under 190 lbs
MEAL 4OPTION 1
• (1½ SC) 1.5 servingS Skinny Butternut Squash Fries (see recipe)
• (1¼ FP) 5 oz salmon
• (V) 100g broccoli
POSTWORKOUT
OPTION 1
• (1½ LP) 1.5 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• (FR) 250g strawberries
• 13g PB2 powder
• Unsweetened almond/cashew milk
OPTION 2
• (1¼ LP) 5 oz chicken breast
• (V) 100g green beans
• (2 SC) 8 oz Russet potato
• (F) 14g ghee
• 2 tbsp salsa
OPTION 2
• (1½ LP) 1.5 cups liquid egg whites
• (SC) 2 Lundberg rice cakes
• (½ FR) ½ medium apple
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5328 calories, 37g protein, 45g carbs, 0g fat
All Other Meals463 calories, 37g protein, 45g carbs, 15g fat
DAILYTOTALS
2180 calories,185g protein,225g carbs,
60g fat
58
NICOLEWILKINS.COM
MEAL 1OPTION 1
Simple Protein Pancake. Blend together and cook on a skillet
• (SC) 40g oatmeal
• (LP) 1 cup liquid egg whites
• Cinnamon
• Packet Stevia/Splenda
• (2 F) 32g natural peanut butter (add on top)
MEAL 2OPTION 1
• (¾ LP, 1½ F) 1 serving Low Fat Vanilla Protein Cheesecake (see recipe)
• (FR) 250g strawberries
• (LP) 1 scoop nPower Nutrition Protein Powder
• Unsweetened almond/cashew milk
MEAL 3OPTION 1
• (1¼ FP) 5 oz top sirloin
• (1½ SC) 150g wild rice
• (V) 100g brussel sprouts
OPTION 2
• (SC) 4 oz yam
• (F) 2 egg yolks
• (1½ LP) 9 egg whites
• (F) 2 oz avocado
OPTION 2
• (1½ LP) 6 oz turkey breast
• (1½ SC) 6 oz red potato*
• (F) 14g butter*
• Unsweetened almond/cashew milk**Use butter and almond milk to make mashed red potatoes
OPTION 2
• (1¼ FP) 5 oz 93% lean ground turkey
• (SC) 100g whole wheat pasta
• (V) 100g tomato
• (D) 28g mozzarella cheese
MEN’S MEAL PLAN 1PHASE 2: WEEKS 5-9
Height: Under 5'10 Weight: Under 190 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
59
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 2: WEEKS 5-9
Height: Under 5'10 Weight: Under 190 lbs
MEAL 4OPTION 1
• (2 LP, 2 V, F) 1 serving Healthy Kung Pao Chicken (see recipe)
• (¾ SC) 75g white rice
• (½ F) 14g peanuts
POSTWORKOUT
OPTION 1
• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
OPTION 2
• (¾ LP) 3 oz halibut
• (SC) 130g black eyed peas
• (V) 100g cauliflower
• (2 F) 30 almonds
OPTION 2
• (SC) 37g grits
• (2 LP) 8 oz shrimp
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5280 calories, 37g protein, 33g carbs, 0g fat
All Other Meals460 calories, 37g protein, 33g carbs, 20g fat
DAILYTOTALS
2120 calories,185g protein,165g carbs,
80g fat
60
NICOLEWILKINS.COM
MEAL 1OPTION 1
• (LP, ¾ SC, F) 1 serving Guiltless Breakfast Wrap (see recipe)
• (FR) 1 medium grapefruit
• (½ LP) 3 egg whites*feel free to add this to your breakfast wrap
• (F) 16g almond butter
MEAL 2OPTION 1
• (LP, SC, 2 F) 2 servings Oatmeal Raisin Protein Balls (see recipe)
• (LP) 12 oz nonfat plain Greek yogurt
• (¼ FR) 50g blueberries
MEAL 3OPTION 1
• (SC) 2 slices sprouted grains bread
• (LP) 4 slices turkey bacon
• (½ F) 8g mayonnaise
• (½ V) 50g tomato
• (¼ V) 25g romaine lettuce
• (½ F) 14g sliced cheddar cheese
• (½ LP) 113g nonfat cottage cheese
• (V) 100g raw cauliflower
OPTION 2
• (1¼ SC) 56g cream of rice
• (¾ FP) 3 oz 93% lean ground turkey
• (LP) 6 egg whites
• (F) 2 oz avocado
OPTION 2
• (1½ SC) 9 Triscuit Original crackers
• (1¼ LP) 283g nonfat cottage cheese
• (F) 15 almonds
OPTION 2
• (1½ SC) 150g brown rice
• (1½ LP) 6 oz scallops
• (V) 100g spinach
• (1½ F) 15 ml olive oil
MEN’S MEAL PLAN 2PHASE 1: WEEKS 1-4
Height: Over 5'10 Weight: Over 190 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
61
NICOLEWILKINS.COM
MEN’S MEAL PLAN 2PHASE 1: WEEKS 1-4
Height: Over 5'10 Weight: Over 190 lbs
MEAL 4OPTION 1
• (1½ SC) 1.5 servingS Skinny Butternut Squash Fries(see recipe)
• (1¼ FP) 5 oz salmon
• (V) 100g broccoli
POSTWORKOUT
OPTION 1
• (2 LP) 2 scoops nPower Nutrition Isolate(either flavor)
• (FR) 1 medium banana
• (FR) 250g strawberries
• 13g PB2 powder
• Unsweetened almond/cashew milk
OPTION 2
• (1¼ LP) 5 oz chicken breast
• (V) 100g green beans
• (2 SC) 8 oz Russet potato
• (F) 14g ghee
• 2 tbsp salsa
OPTION 2
• (1½ LP) 1.5 cups liquid egg whites
• (SC) 2 Lundberg rice cakes
• (FR) 1 medium apple
(LP) – Lean Protein(FP) – Fatty Protein
(F) – Fat(D) – Dairy
(SC) – Starchy Carbohydrate(FR) – Fruit
(V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5356 calories, 40g protein, 49g carbs, 0g fat
All Other Meals500 calories, 40g protein, 49g carbs, 16g fat
DAILYTOTALS
2392 calories,200g protein, 254g carbs,
64g fat
62
NICOLEWILKINS.COM
MEAL 1OPTION 1
Simple Protein Pancake. Blend together and cook on a skillet
• (1¼ SC) 50g oatmeal
• (LP) 1 cup liquid egg whites
• Cinnamon
• Packet Stevia/Splenda
• (2 F) 32g natural peanut butter (add on top)
MEAL 2OPTION 1
• (1¼ LP, 2 F) 1.5 servings Low Fat Vanilla Protein Cheesecake (see recipe)
• (FR) 250g strawberries
• (LP) 1 scoop nPower Nutrition Protein Powder
• Unsweetened almond/cashew milk
MEAL 3OPTION 1
• (1½ FP) 6 oz top sirloin
• (1½ SC) 150g wild rice
• (V) 100g brussel sprouts
OPTION 2
• (1¼ SC) 5 oz yam
• (F) 2 egg yolks
• (1½ LP) 9 egg whites
• (F) 2 oz avocado
OPTION 2
• (2 LP) 8 oz turkey breast
• (1½ SC) 6 oz red potato*
• (1½ F) 21g butter*
• Unsweetened almond/cashew milk**Use butter and almond milk to make mashed red potatoes
OPTION 2
• (1½ FP) 6 oz 93% lean ground turkey
• (SC) 100g whole wheat pasta
• (V) 100g tomato
• (D) 28g mozzarella cheese
MEN’S MEAL PLAN 2PHASE 2: WEEKS 5-9
Height: Over 5'10 Weight: Over 190 lbs
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
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MEN’S MEAL PLAN 2PHASE 2: WEEKS 5-9
Height: Over 5'10 Weight: Over 190 lbs
MEAL 4OPTION 1
• (2 LP, 2 V, F) 1 serving Healthy Kung Pao Chicken (see recipe)
• (SC) 100g white rice
• (½ F) 14g peanuts
POSTWORKOUT
OPTION 1
• (2 LP) 2 scoops nPower Nutrition Isolate (either flavor)
• (½ SC) 1 Quaker rice cake (flavored)
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
OPTION 2
• (LP) 4 oz halibut
• (SC) 130g black eyed peas
• (V) 100g cauliflower
• (2 F) 30 almonds
OPTION 2
• (SC) 37g grits
• (2¼ LP) 9 oz shrimp
(LP) – Lean Protein(FP) – Fatty Protein (F) – Fat (D) – Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
FOOD TYPE
Eat this meal within 30-45 minutes after your workout and adjust all other meals accordingly. On days you do not weight train eat this as Meal 5.
MEAL TOTALSPost Workout Meal/Meal 5308 calories, 40g protein, 37g carbs, 0g fat
All Other Meals497 calories, 40g protein, 37g carbs, 21g fat
DAILYTOTALS
2296 calories,200g protein,185g carbs,
84g fat
64
NUTRITIONVEGAN
MEAL PLANS
65
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4
Height: Under 5'4 Weight: Under 130 lbs
MEAL TOTALSPost Workout Meal/Meal 5232 calories, 25g protein, 33g carbs, 0g fat
All Other Meals331 calories, 25g protein, 33g carbs, 11g fat
DAILYTOTALS
1556 calories, 125g protein,
165g carbs,44g fat
MEAL 1• (SC) 100g quinoa
• (P) 6oz extra firm tofu
• (V) 100g spinach
• (½ F) 5 ml olive oil
MEAL 2• (SC) 100g brown rice
• (2 P) 2 Boca Veggie Burgers
MEAL 3• (P) 4 oz Beyond Meat Chicken
• (2 V) 200g zucchini
• (F) 2 oz avocado
• (SC) 4 oz yellow potato
MEAL 4• (SC, ½ P) 1 serving Vegan Meatballs (see recipe)
• (PC) 100g lentils
• (F) 10 ml olive oil
POST WORKOUT• (P) 1 scoop plant-based protein powder
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
66
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 1PHASE 2: WEEKS 5-9
Height: Under 5'4 Weight: Under 130 lbs
MEAL 1• (P) 6 oz extra firm tofu
• (½ V) 50g tomato
• (V) 100g raw spinach
• (FR) 1 whole grapefruit
• (F) 10 ml olive oil
• 1 tbsp lite soy sauce
MEAL 2• (ND) 225g plain soymilk yogurt alternative
• (½ P) .5 scoop plant-based protein powder
• (F) 30g chia seeds
MEAL 3• (½ SC) .5 serving Skinny Butternut Squash Fries (see recipe)
• (P) 3 oz tempeh
• (1 ⁄3 P) 10g nutritional yeast
• (F) 5 ml olive oil
MEAL 4• (P) 4 oz Beyond Meat beef
• (F) 2 oz avocado
• (½ PC) 75g edamame
• (V) 100g romaine lettuce
2 tbsp balsamic vinegar
POST WORKOUT• (P) 1 scoop plant-based protein powder
• (½ FR) 100g blueberries
MEAL TOTALSPost Workout Meal/Meal 5184 calories, 25g protein, 21g carbs, 0g fat
All Other Meals328 calories, 25g protein, 21g carbs, 16g fat
DAILYTOTALS
1496 calories,125g protein,
105g carbs,64g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
67
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 2PHASE 1: WEEKS 1-4
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 1• (1½ SC) 150g quinoa
• (P) 6oz extra firm tofu
• (V) 100g spinach
• (½ F) 5 ml olive oil
MEAL 2• (1¼ SC) 125g brown rice
• (2 P) 2 Boca Veggie Burgers
MEAL 3• (P) 4 oz Beyond Meat Chicken
• (2 V) 200g zucchini
• (F) 2 oz avocado
• (1½ SC) 5 oz yellow potato
MEAL 4• (SC, ½ P) 1 serving Vegan Meatballs (see recipe)
• (1¼ PC) 125g lentils
• (F) 10 ml olive oil
POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
• Unsweetened almond/cashew milk
MEAL TOTALSPost Workout Meal/Meal 5260 calories, 28g protein, 37g carbs, 0g fat
All Other Meals368 calories, 28g protein, 37g carbs, 12g fat
DAILYTOTALS
1732 calories, 140g protein, 185g carbs,
48g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
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WOMEN’S MEAL PLAN 2PHASE 2: WEEKS 5-9
Height: 5'4 to 5'6 Weight: 130 lbs to 150 lbs
MEAL 1• (1½ P) 9 oz extra firm tofu
• (½ V) 50g tomato
• (V) 100g raw spinach
• (FR) 1 whole grapefruit
• (F) 10 ml olive oil
• 1 tbsp lite soy sauce
MEAL 2• (ND) 225g plain soymilk yogurt alternative
• (½ P) ½ scoop plant-based protein powder
• (F) 30g chia seeds
• (½ F) 5 ml Udo’s oil
MEAL 3• (½ SC) ½ serving Skinny Butternut Squash Fries (see recipe)
• (11 ⁄3 P) 4 oz tempeh
• (1 ⁄3 P) 10g nutritional yeast
• (F) 5 ml olive oil
MEAL 4• (P) 4 oz Beyond Meat beef
• (F) 2 oz avocado
• (¾ PC) 112g edamame
• (V) 100g romaine lettuce
2 tbsp balsamic vinegar
POST WORKOUT• (P) 1 scoop plant-based protein powder
• (¾ FR) 150g blueberries
MEAL TOTALSPost Workout Meal/Meal 5212 calories, 28g protein, 25g carbs, 0g fat
All Other Meals374 calories, 28g protein, 25g carbs, 18g fat
DAILYTOTALS
1708 calories,140g protein,125g carbs,
72g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
69
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 1: WEEKS 1-4
Height: Over 5'6 Weight: Over 150 lbs
MEAL 1• (1½ SC) 150g quinoa
• (1½ P) 9 oz extra firm tofu
• (V) 100g spinach
MEAL 2• (1¼ SC) 125g brown rice
• (2 P) 2 Boca veggie burgers
• (V) 100g broccoli
MEAL 3• (P) 4 oz Beyond meat chicken
• (2 V) 200g zucchini
• (F) 2 oz avocado
• (1¼ SC) 5 oz yellow potato
MEAL 4• (SC, ½ P) 1 serving Vegan Meatballs (see recipe)
• (1¼ PC) 125g lentils
• (F) 10 ml olive oil
• (1 ⁄3 P) 10g nutritional yeast
POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
• (½ SC) 1 Lundberg rice cake
• Unsweetened almond/cashew milk
MEAL TOTALSPost Workout Meal/Meal 5288 calories, 31g protein, 41g carbs, 0g fat
All Other Meals405 calories, 31g protein, 41g carbs, 13g fat
DAILYTOTALS
1908 calories,155g protein,205g carbs,
52g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
70
NICOLEWILKINS.COM
WOMEN’S MEAL PLAN 3PHASE 2: WEEKS 5-9
Height: Over 5'6 Weight: Over 150 lbs
MEAL 1• (1½ P) 9 oz extra firm tofu
• (V) 100g tomato
• (V) 100g raw spinach
• (FR) 1 whole grapefruit
• (F) 10 ml olive oil
• 1 tbsp lite soy sauce
MEAL 2• (ND) 225g plain soymilk yogurt alternative
• (P) 1 scoop plant-based protein powder
• (F) 30g chia seeds
• (½ F) 5 ml Udo’s oil
MEAL 3• (½ SC) ½ serving Skinny Butternut Squash Fries (see recipe)
• (11 ⁄3 P) 4 oz tempeh
• (P) 15g nutritional yeast
• (F) 5 ml olive oil
MEAL 4• (P) 4 oz Beyond Meat beef
• (F) 2 oz avocado
• (¾ PC) 112g edamame
• (V) 100g romaine lettuce
2 tbsp balsamic vinegar
POST WORKOUT• (1½ P) 1 scoop plant-based protein powder
• (¾ FR) 150g blueberries
MEAL TOTALSPost Workout Meal/Meal 5240 calories, 31g protein, 29g carbs, 0g fat
All Other Meals411 calories, 31g protein, 29g carbs, 19g fat
DAILYTOTALS
1884 calories,155g protein,
145g carbs,76g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
71
NICOLEWILKINS.COM
MEN’S MEAL PLAN 1PHASE 1: WEEKS 1-4
Height: Under 5'10 Weight: Under 190 lbs
MEAL 1• (1½ SC) 150g quinoa
• (2 P) 12 oz extra firm tofu
• (V) 100g spinach
MEAL 2• (1¼ SC) 125g brown rice
• (2 P) 2 Boca veggie burgers
• (V) 100g broccoli
• (½ F) 7g vegan butter (I used Earth Balance)
MEAL 3• (P) 4 oz Beyond meat chicken
• (2 V) 200g zucchini
• (F) 2 oz avocado
• (1½ SC) 6 oz yellow potato
MEAL 4• (SC, ½ P) 1 serving Vegan Meatballs (see recipe)
• (1½ PC) 150g lentils
• (F) 10 ml olive oil
• (1 ⁄3 P) 10g nutritional yeast
POST WORKOUT• (1½ P) 1.5 scoops plant-based protein powder
• (FR) 1 medium banana
• (½ SC) 1 Lundberg rice cake
• Unsweetened almond/cashew milkMEAL TOTALSPost Workout Meal/Meal 5328 calories, 37g protein, 45g carbs, 0g fat
All Other Meals463 calories, 37g protein, 45g carbs, 15g fat
DAILYTOTALS
2180 calories,185g protein,225g carbs,
60g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
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MEN’S MEAL PLAN 1PHASE 2: WEEKS 5-9
Height: Under 5'10 Weight: Under 190 lbs
MEAL 1• (2 P) 12 oz extra firm tofu
• (V) 100g tomato
• (½ SC) 2 oz sweet potato
• (V) 100g raw spinach
• (FR) 1 whole grapefruit
• (F) 10 ml olive oil
• 1 tbsp lite soy sauce
MEAL 2• (ND) 225g plain soymilk yogurt alternative
• (P) 1 scoop plant-based protein powder
• (F) 30g chia seeds
• (½ F) 5 ml Udo’s oil
• (¼ FR) ¼ medium banana
MEAL 3• (½ SC) .5 serving Skinny Butternut Squash Fries (see recipe)
• (2 P) 6 oz tempeh
• (P) 15g nutritional yeast
MEAL 4• (P) 4 oz Beyond Meat beef
• (F) 2 oz avocado
• (PC) 150g edamame
• (V) 100g romaine lettuce
2 tbsp balsamic vinegar
POST WORKOUT• (1½ P) 1 scoop plant-based protein powder
• (FR) 200g blueberries
MEAL TOTALSPost Workout Meal/Meal 5280 calories, 37g protein, 33g carbs, 0g fat
All Other Meals460 calories, 37g protein, 33g carbs, 20g fat
DAILYTOTALS
2120 calories,185g protein,165g carbs,
80g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
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MEN’S MEAL PLAN 2PHASE 1: WEEKS 1-4
Height: Over 5'10 Weight: Over 190 lbs
MEAL 1• (2 SC) 1200g quinoa
• (2 P) 12 oz extra firm tofu
• (V) 100g spinach
MEAL 2• (1½ SC) 150g brown rice
• (2 P) 2 Boca veggie burgers
• (V) 100g broccoli
• (½ F) 7g vegan butter (I used Earth Balance)
MEAL 3• (1½ P) 6 oz Beyond meat chicken
• (2 V) 200g zucchini
• (F) 2 oz avocado
• (1½ SC) 6 oz yellow potato
MEAL 4• (SC, ½ P) 1 serving Vegan Meatballs (see recipe)
• (1½ PC) 150g lentils
• (F) 10 ml olive oil
• (P) 15g nutritional yeast
POST WORKOUT• (2 P) 2 scoops plant-based protein powder
• (FR) 1 medium banana
• (½ SC) 1 Lundberg rice cake
• Unsweetened almond/cashew milkMEAL TOTALSPost Workout Meal/Meal 5356 calories, 40g protein, 49g carbs, 0g fat
All Other Meals500 calories, 40g protein, 49g carbs, 16g fat
DAILYTOTALS
2356 calories,200g protein, 245g carbs,
64g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
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MEN’S MEAL PLAN 2PHASE 2: WEEKS 5-9
Height: Over 5'10 Weight: Over 190 lbs
MEAL 1• (2 P) 12 oz extra firm tofu
• (V) 100g tomato
• (½ SC) 2 oz sweet potato
• (V) 100g raw spinach
• (FR) 1 whole grapefruit
• (½ F) 5 ml olive oil
• 1 tbsp lite soy sauce
MEAL 2• (ND) 225g plain soymilk yogurt alternative
• (P) 1 scoop plant-based protein powder
• (F) 30g chia seeds
• (½ F) 5 ml Udo’s oil
• (½ FR) ½ medium banana
MEAL 3• (SC) 1 serving Skinny Butternut Squash Fries (see recipe)
• (2 P) 6 oz tempeh
MEAL 4• (1¼ P) 5 oz Beyond Meat beef
• (F) 2 oz avocado
• (PC) 150g edamame
• (V) 100g romaine lettuce
2 tbsp balsamic vinegar
POST WORKOUT• (2 P) 1 scoop plant-based protein powder
• (FR) 200g blueberries
MEAL TOTALSPost Workout Meal/Meal 5308 calories, 40g protein, 37g carbs, 0g fat
All Other Meals497 calories, 40g protein, 37g carbs, 21g fat
DAILYTOTALS
2296 calories,200g protein,185g carbs,
84g fat
*Eat this meal within 30-45
minutes of your workout and adjust
all other meals accordingly. On days you do not weight train eat this as Meal 5.
(P) – Protein(PC) – Protein/Carbs (ND) – Non Dairy (SC) – Starchy Carbohydrate(FR) – Fruit (V) – Vegetable
(F) – Fat
FOOD TYPE
75
NUTRITIONGROCERY LIST,
FOOD EXCHANGE LISTS,RECIPES
76
GROCERY LISTPHASE 1: WEEKS 1-4
The list below should get you through 4 days of meals. Double the amounts belowif you prepare your food for a week in advance. You do NOT need to buy everything on this list –
make sure to look at your meal plan, map out your meals and shop accordingly!
PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 2 lbs salmon❏ 1 package lean ground turkey (93%)❏ nPower Nutrition Isolate (either flavor)❏ 1 container nonfat plain Greek yogurt❏ 2 lbs chicken breast❏ 1 container fat-free cottage cheese❏ 1 package turkey bacon❏ 1lb scallops
VEGAN PROTEINS❏ Veggie burgers/Boca Burgers❏ Nutritional Yeast❏ Plant based protein powder❏ 2 packages extra firm tofu❏ 1 package Beyond Meat chicken
DAIRY❏ 1 package 2% cheddar (or sharp cheddar) cheese❏ 1 package low-fat mozarella cheese
CARBOHYDRATES❏ 1 small bag yellow potatoes❏ 1 bag/box brown rice❏ 1 bag/box quinoa❏ 1 container rolled oatmeal❏ 1 container quick oats❏ 1 box cream of rice❏ 1 box original Triscuits❏ 1 bag sprouted grains bread❏ 1 butternut squash❏ 4 russet potatoes❏ 1 bag Lundberg rice cakes (any flavor)❏ 1 bag low carb wraps❏ 1 bag lentils❏ 1 container honey
NON-DAIRY❏ 1 container almond cheese
FRUITS❏ 4 medium bananas❏ 2 containers blueberries❏ 4 grapefruits❏ 2 containers strawberries❏ 4 medium apples❏ 1 bag of small boxes of raisins
VEGETABLES❏ 1 bag green beans❏ 2 onions❏ 1 bunch broccoli❏ 2 bell peppers❏ 1 bag spinach❏ 1 bag romaine lettuce leaves❏ 1 head of cauliflower/cauliflower rice❏ 1 container cherry tomatoes❏ 2 zucchini❏ 1 jar dill pickles
FATS❏ Olive oil❏ 2 avocados❏ 1 container natural almond/peanut butter❏ 1 container ghee butter❏ 1 jar mayonnaise❏ 1 bag raw almonds❏ 1 container vegan butter (I used Earth Balance)
BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 jug unsweetened iced tea❏ Coffee❏ Water
CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Low-sugar ketchup❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Low fat Italian dressing❏ Italian seasoning❏ Coconut aminos❏ Low sugar, low-fat marinara sauce (roughly 60-70 calories per serving)❏ Pico de Gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Cumin❏ Tumeric❏ Cilantro❏ Ground red pepper❏ Fat free sour cream❏ Lime juice❏ Dried basil❏ Vanilla extract
NICOLEWILKINS.COM
77
GROCERY LISTPHASE 2: WEEKS 5-9
The list below should get you through 4 days of meals. Double the amounts belowif you prepare your food for a week in advance. You do NOT need to buy everything on this list –
make sure to look at your meal plan, map out your meals and shop accordingly!
PROTEINS❏ 2 dozen eggs❏ 4 containers liquid egg whites❏ 1 package lean ground turkey (93%)❏ nPower Nutrition Protein Isolate (either flavor)❏ 1 package turkey breast❏ 2 lbs chicken breast❏ 1 package shrimp❏ 2 lbs halibut❏ 2 lbs top sirloin
VEGAN PROTEINS❏ Tempeh❏ Nutritional Yeast❏ Plant based protein powder❏ 2 packages extra firm tofu❏ 1 package Beyond Meat beef substitute (or other similar brand)
NON-DAIRY❏ Dairy-free yogurt (I used Silk)
DAIRY❏ 12 oz container reduced-fat cream cheese❏ 1 container whole milk Greek yogurt❏ 1 package mozzarella cheese
CARBOHYDRATES❏ 1 butternut squash❏ 5 medium sweet potatoes/yams❏ 1 bag edamame❏ 1 package whole wheat pasta❏ 1 bag/box white rice❏ 1 bag/box wild rice❏ 2 cans black eyed peas❏ 1 bag lentils (brown)❏ 1 container oatmeal❏ 1 box grits❏ 1 container cornstarch
FRUITS❏ 4 bananas❏ 2 containers strawberries❏ 4 grapefruit❏ 2 containers blueberries
VEGETABLES❏ 1 bag celery❏ 1 bag red dried chili peppers❏ 2 bell peppers❏ 1 bag spinach❏ 1 bag spring mix lettuce❏ 1 head of cauliflower/cauliflower rice❏ 3 tomatoes❏ 1 bag brussel sprouts❏ 1 bag romaine lettuce
FATS❏ Olive oil❏ Coconut oil❏ 1 container Udo’s oil❏ 1 container natural almond/peanut butter❏ 1 bag almonds❏ 1 bag coconut flour❏ 2 avocados❏ 1 container roasted peanuts❏ 1 bag chia seeds
BEVERAGES❏ 1 container unsweetened original almond/cashew milk❏ 1 container unsweetened coconut milk (for recipe)❏ 1 jug unsweetened iced tea❏ Coffee❏ Water
CONDIMENTS (OPTIONAL)❏ Stevia❏ Cinnamon❏ Mustard❏ Low-sugar ketchup❏ Low sugar, low-fat marinara sauce (roughly 60-70 calories per serving)❏ Worchestershire sauce❏ Salsa❏ Light soy sauce❏ Rice wine vinegar❏ Fresh ginger❏ Low-fat Italian dressing❏ Pico de Gallo❏ Balsamic vinegar❏ Mrs. Dash❏ Sea salt❏ Pepper❏ Garlic powder/minced garlic❏ Unsweetened cocoa powder❏ Garlic cloves❏ Cayenne pepper❏ Paprika❏ Oregano❏ Taco spice❏ Italian herbs❏ Cumin❏ Tumeric❏ Chipotle powder❏ Cilantro❏ Ground red pepper❏ Fat-free sour cream❏ Lime juice❏ Dried basil❏ Vanilla extract❏ Liquid smoke❏ Baking powder❏ Sugar-free maple syrup❏ Splenda/Stevia packets❏ Granulated stevia
NICOLEWILKINS.COM
78
FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.
Pay close attention to your meal plan requirements. Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.
NICOLEWILKINS.COM
LEAN PROTEIN (LP)1 serving of each item is approximately25g of protein. Prepare grilled,baked, steamed or broiled.❏ 4 oz chicken breast
❏ 4 oz turkey breast
❏ 4 oz 99% extra lean ground turkey
❏ 4 oz 98% ground white chicken
❏ 1 can solid white tuna in water
❏ 4 oz pork tenderloin
❏ 4 oz ahi tuna
❏ 4 oz mahi mahi
❏ 4 oz cod
❏ 4 oz orange roughy
❏ 4 oz tilapia
❏ 4 oz scallops
❏ 4 oz shrimp
❏ 4 oz perch
❏ 4 oz flounder
❏ 4 oz halibut
❏ 4 oz red snapper
❏ 4 oz sole
❏ 4 oz grouper
❏ 4 oz swordfish
❏ 4 oz catfish
❏ 4 oz bluefish
❏ 4 oz bass
❏ 4 oz pollock
❏ 4 oz rockfish (ocean perch)
❏ 4 oz snapper
❏ 4 slices turkey bacon
❏ 1 cup (245g) liquid egg whites
❏ 6 egg whites
❏ 12 oz nonfat plain Greek yogurt (no fruit flavors)
❏ 225g nonfat cottage cheese
❏ 1 scoop nPower Protein Isolate (either flavor)
FATTY PROTEINS (FP)1 serving of each item is approxi-mately 25g of protein. Prepare grilled, baked, steamed or broiled. Eat one of these per day.❏ 4 oz ground buffalo/bison
❏ 4 oz steak (filet mignon, top sirloin, flank)
❏ 4 oz ground chicken
❏ 4 oz 93% lean ground turkey
❏ 4 oz 90% ground beef
❏ 2 slices bacon
❏ 4 oz salmon
❏ 4 oz mussels
❏ 4 oz Chilean sea bass
❏ 4 oz mackerel
❏ 4 oz herring
❏ 4 oz pompano
❏ 4 oz sablefish (black cod)
❏ 4 oz carp
❏ 4 oz butterfish
❏ 4 oz anchovies
DAIRY (D)❏ 28g feta cheese
❏ 28g blue cheese
❏ 28g mozzarella cheese
❏ 28g parmesan cheese
❏ 28g cheddar cheese
❏ 1 oz cream cheese
STARCHYCARBOHYDRATES (SC)1 serving of each item is approximately25g of carbs. Measure all carbscooked EXCEPT hot cereal. ❏ ½ cup (40g) oatmeal
❏ 1 ⁄3 cup (40g) oat bran
❏ ¼ cup (45g) cream of rice
❏ ¼ cup (37g) grits
❏ 4 oz sweet potato
❏ 4 oz yam
❏ 4 oz red potato
❏ 4 oz russet potato
❏ 4 oz purple potato
❏ 4 oz yellow potato
❏ ½ cup (100g) brown rice
❏ ½ cup (100g) white rice
❏ ½ cup (100g) wild rice
❏ ½ cup (100g) black rice
❏ ½ cup (100g) quinoa
❏ ½ cup (100g) cous cous
❏ 3 Quaker rice cakes (plain)
❏ 2 Quaker rice cakes (flavored)
❏ 2 Lundberg rice cakes
❏ 2 corn tortillas, 6”
❏ 1 large whole wheat tortilla
❏ 2 slices sprouted grains bread/ whole wheat bread
❏ 1 whole wheat dinner roll
❏ ½ plain bagel
❏ ½ cup (130g) kidney beans
❏ ½ cup (130g) canned black beans
❏ ½ cup (130g) black eyed peas
❏ ½ cup (130g) garbanzo beans
❏ ½ cup (130g) refried beans
❏ 6 Triscuit Original crackers
❏ 100g whole wheat pasta
❏ 100g brown rice pasta
❏ 100g chickpea pasta
❏ 150g corn
❏ 150g green peas
❏ 250g baby carrots
❏ 215g butternut squash
❏ 150g edamame beans
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FRUIT (FR)1 serving of each item is approximately 25g of carbs. Limit to 2 per day on weight-training days, preferably atMeal 1 and your post-workout meal.Limit to 1 per day on days you do not weight train, preferably at Meal 1.❏ 1 medium apple
❏ 1 medium banana, 6”
❏ 200g blueberries
❏ 200g Raspberries
❏ 250g strawberries
❏ 300g cantaloupe/melon
❏ 1 medium orange
❏ 1 medium pear
❏ 200g guava
❏ 150g cherries
❏ 5 prunes
❏ 200g pineapple
❏ 140g mango
❏ 2 small peaches
❏ 350g watermelon
❏ 2 medium kiwis
❏ 1 oz box raisins
❏ 100g grapes
❏ 1 grapefruit (3-4in diameter)
❏ 40g dried fruit (no sugar added)
❏ 240g pure pumpkin
BEVERAGES❏ Water
❏ Iced or hot tea (unsweetened)
❏ Coffee
❏ Crystal light
❏ Mio
❏ Unsweetened original Almond milk/cashew milk
FATS (F)1 serving of each item is approximately 10g of fat.❏ 10 ml olive oil
❏ 10 ml canola oil
❏ 10 ml coconut oil
❏ 10 ml avocado oil
❏ 15 ml macadamia oil
❏ 10 flaxseed oil
❏ 10 ml grapeseed oil
❏ 10 ml sesame oil
❏ 10 ml Udo’s oil
❏ 16g cashew butter
❏ 16g peanut butter
❏ 16g almond butter
❏ 16g macadamia nut butter
❏ 14g butter
❏ 14g ghee
❏ 15g mayonnaise
❏ 15g avocado mayo
VEGETABLES (V)1 serving of each item is approximately 10g of carbs or less(high fiber foods). Measure all cooked EXCEPT lettuce.❏ 100g green beans
❏ 100g broccoli
❏ 100g spinach
❏ 100g asparagus
❏ 100g cabbage (red/green)
❏ 100g red pepper
❏ 100g green pepper
❏ 100g yellow pepper
❏ 100g orange pepper
❏ 1 medium artichoke
❏ 100g chopped kale
❏ 100g chopped swiss chard
❏ 100g arugula
❏ 100g turnip greens
❏ 100g bok choy
❏ 100g endive
❏ 200g watercress
❏ 50g leeks
❏ 100g rhubarb
❏ 100g radishes
❏ 100g rutabagas
❏ 100g turnip
❏ 300g cucumber
❏ 100g eggplant
❏ 100g okra
❏ 100g brussel sprouts
❏ 100g tomatoes
❏ 10 cherry tomatoes
❏ 100g cauliflower
❏ 100g mushrooms
❏ 100g celery
❏ 50g onion
❏ 100g zucchini
❏ 100g romaine/mixed greens/ Iceberg lettuce
❏ 100g yellow squash
❏ 100g spaghetti squash
❏ 100g beets
❏ 8 walnut halves
❏ 15 whole cashews
❏ 15 almonds
❏ 1 oz macadamia nuts
❏ 10 pecan halves
❏ 2 oz avocado
❏ 2 oz guacamole
❏ 2 egg yolks
❏ 28g sunflower seeds
❏ 25g shelled pumpkin seeds
❏ 25g ground flaxseeds
❏ 28g peanuts
❏ 30g chia seeds
❏ 30g hemp seeds
❏ 15g pine nuts
❏ 56g classic hummus
❏ 15ml whipping cream
OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard
❏ 30g salsa
❏ 16g low sugar ketchup
❏ 30g Walden Farms sugar-free syrups/dressings
❏ 30g sour cream
❏ 17g sugar free jelly
❏ 15 ml sugar free coffee creamer
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❏ 4g hot Sauce
❏ 30g low fat Italian dressing
❏ 15 ml tamari
❏ 5 ml coconut aminos
❏ 13g Pb2 powder
❏ Sea salt
❏ Mrs. Dash
❏ Lemon
❏ Balsamic vinegar
❏ White vinegar
❏ Rice vinegar
❏ Stevia/Splenda
❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder
❏ Cooking spray
❏ 1 pickle or 2 tbsp relish
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VEGAN FOOD EXCHANGE LISTThe amount for each item listed below is ONE SERVING.
Pay close attention to your meal plan requirements.Some meal plans may have 1, 1 ½ or 2 servings per meal of each spcific food type.
PROTEIN (P)1 serving of each item isapproximately 15g of protein.❏ 6 oz extra firm tofu
❏ 3 oz tempeh
❏ 3 oz seitan
❏ 15g nutritional yeast
❏ 1 (71g) Boca veggie burger
❏ 2 Morning Star Original sausage patties (vegan grillers)
❏ 48g textured vegetable meat protein (TVP)
❏ 4 oz Beyond Meat substitute
❏ 5 slices tofurky deli meat substitute
❏ 1 scoop plant based protein powder
PROTEIN/CARBS (PC)1 serving of each item is more than15g of protein and carbs. Countthese items toward both macros.Measure all items COOKED.❏ 3 oz chickpea pasta (I used Banza brand)
❏ 150g edamame beans (soybeans)
❏ 100g lentils
❏ 150g fava beans
NON-DAIRY (ND)❏ 28g almond cheese
❏ 30g non dairy sour cream
❏ 225g plain soymilk yogurt alternative (I used the Silk brand)
FRUIT (FR)1 serving of each item is approximately 25g of carbs. Limit to 2 per dayon weight-training days, preferably at Meal 1 and your post-workout meal. Limit to 1 per day on non weight-training days, preferably at Meal 1.❏ 1 medium apple
❏ 1 medium banana, 6”
❏ 200g blueberries
❏ 200g raspberries
❏ 350g strawberries
❏ 300g cantaloupe/melon
❏ 1 medium orange
❏ 1 medium pear
❏ 200g guava
❏ 150g cherries
STARCHY CARBOHYDRATES (SC)1 serving of each item is approximately 25g of carbs.Measure all items COOKED except hot cereal.❏ ½ cup (40g) oatmeal❏ 1 ⁄3 cup (40g) oat bran
❏ ¼ cup (45g) cream of rice
❏ ¼ cup (37g) grits
❏ 4 oz sweet potato
❏ 4 oz yam
❏ 4 oz red potato
❏ 4 oz russet potato
❏ 4 oz purple potato
❏ 4 oz yellow potato
❏ ½ cup (100g) brown rice
❏ ½ cup (100g) white rice
❏ ½ cup (100g) wild rice
❏ ½ cup (100g) black rice
❏ ½ cup (100g) quinoa
❏ ½ cup (100g) couscous
❏ 3 Quaker rice cakes (plain)
❏ 2 Quaker rice cakes (flavored)
❏ 2 Lundburg rice cakes
❏ 2 corn tortillas, 6”
❏ 1 large whole wheat tortilla
❏ 2 slices sprouted grains bread
❏ ½ cup (130g) kidney beans
❏ ½ cup (130g) canned black beans
❏ ½ cup (130g black eyed peas
❏ ½ cup (130g) garbanzo beans
❏ ½ cup (130g) refried beans
❏ 6 Triscuit Original crackers
❏ 100g whole wheat pasta
❏ 100g brown rice pasta
❏ 150g corn
❏ 150g green peas
❏ 250g baby carrots
❏ 215g butternut squash
❏ 5 prunes
❏ 200g pineapple
❏ 140g mango
❏ 2 small peaches
❏ 350g watermelon
❏ 2 medium kiwis
❏ 1 oz box raisins
❏ Whole grapefruit (3-4” diameter)
❏ 40g dried fruit (no sugar added)
❏ 240g pure pumpkin
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VEGETABLES (V)1 serving of each item is approximately10g of carbs or less (high fiber foods).Measure all items COOKED except lettuce.❏ 100g green beans
❏ 100g broccoli
❏ 100g spinach
❏ 100g asparagus
❏ 100g cabbage (purple/green)
❏ 100g red pepper
❏ 100g green pepper
❏ 100g yellow pepper
❏ 100g orange pepper
❏ 1 medium artichoke
❏ 100g chopped kale
❏ 100g chopped swiss chard
❏ 100g arugula
❏ 100g turnip greens
❏ 100g bok choy
❏ 100g endive
❏ 200g watercress
❏ 50g leeks
❏ 100g rhubarb
❏ 100g radishes
❏ 100g rutabagas
❏ 100g turnip
❏ 300g cucumber
❏ 100g eggplant
❏ 100g okra
❏ 100g brussel sprouts
❏ 100g tomatoes
❏ 100g cauliflower
❏ 100g mushrooms
❏ 100g celery
❏ 50g onion
❏ 100g zucchini
❏ 100g romaine/mixed greens/ Iceberg lettuce
❏ 100g yellow squash
❏ 100g spaghetti squash
❏ 100g beets
OPTIONAL CONDIMENTS (OC)❏ 5g yellow mustard
❏ 30g Salsa
❏ 16g Low sugar ketchup
❏ 30g Walden Farms sugar-free syrups/dressings
❏ 17g sugar-free jelly
❏ 30g low-fat Italian dressing
❏ 5 ml coconut aminos
❏ 15 ml tamari
❏ 4g hot sauce
❏ Sea salt
❏ Mrs. Dash
❏ Lemon
❏ Balsamic vinegar
❏ White vinegar
❏ Rice vinegar
❏ Stevia/Splenda
❏ Any calorie free spices i.e. cinnamon, nutmeg, curry, pepper, paprika, basil, garlic powder
❏ Cooking spray
BEVERAGES❏ Water
❏ Iced or hot tea (unsweetened)
❏ Coffee
❏ Crystal light
❏ Mio
❏ Unsweetened original Almond milk/cashew milk
FATS (F)1 serving of each item isapproximately 10g of fat.❏ 10 ml olive oil
❏ 10 ml canola oil
❏ 10 ml coconut oil
❏ 10 ml avocado oil
❏ 10 flaxseed oil
❏ 10 ml grapeseed oil
❏ 10 ml sesame oil
❏ 10 ml Udo’s oil
❏ 14g vegan mayo
❏ 16g cashew butter
❏ 16g peanut butter
❏ 16g almond butter
❏ 16g macadamia nut butter
❏ 8 walnut halves
❏ 15 whole cashews
❏ 15 almonds
❏ 10 pecan halves
❏ 2 oz avocado
❏ 50g guacamole
❏ 15g sunflower seeds
❏ 25g shelled pumpkin seeds
❏ 25g ground flaxseeds
❏ 30g chia seeds
❏ 30g hemp seeds
❏ 15g pine nuts
❏ 56g classic hummus
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NOTES
RECIPES
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GUILTLESS BREAKFAST WRAPSERVINGS: 1
INGREDIENTS• 1 large low carb wrap (i.e. La Tortilla Factory)
• 1 slice turkey bacon
• 1 egg white
• 1 large egg, lightly beaten
• 1 cup fresh spinach leaves
DIRECTIONS• Preheat the oven to 400 degrees.
• Scramble the egg whites and egg with a fork in a mixing bowl, add salt and pepper, to taste. Set aside.
• Coat a large skillet with non-stick cooking spray and place over medium-high heat
• Cut up the turkey bacon into small pieces and add to the pan. Cook until the bacon is nice and crispy.
• Add the diced pepper, tomato, onion, and salt and pepper, to taste. Cook until veggies are just tender.
• Pour the scrambled egg mixture into the pan and mix well. Cook until the eggs are to your desired consistency.
• Add the spinach leaves to the pan and cook for about one minute, or until the leaves just start to wilt.
• Turn off the heat and put the skillet on a cool burner. Sprinkle the cheese on top of the egg mixture. The pan will still be hot so the cheese will melt.
• Put the wrap in the oven for approximately 2-3 minutes, or until the wrap turns light golden brown (optional)
• Remove wrap from the oven and put on a plate. Transfer the egg mixture on top of the wrap and wrap it up!
TOTALSPER SERVING
258 calories, 25g protein, 14g carbohydrates, 11g fat
• ½ red bell pepper, finely diced
• ¼ tomato, finely diced
• 2 tbsp onion, minced
• ½ oz low-fat mozzarella cheese
• Salt and pepper, to taste
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OATMEAL RAISINPROTEIN BALLSSERVINGS: 10
INGREDIENTS• 2 cups rolled oats
• 2 scoops nPower Nutrition Vanilla Cupcake Isolate
• ¼ cup honey
• ¼ cup coconut oil
• ¼ cup natural almond butter
• ½ cup raisins
DIRECTIONS• Mix the oats and protein powder together in one large bowl, then mix together honey, coconut oil and almond butter of choice in another bowl.
• Microwave wet ingredients for 30-40 seconds, then fold into dry ingredients.
• Mix in raisins.
• Roll dough into 1-inch balls, then place on a baking tray or large baking dish and chill for 30 minutes to 1 hour in the fridge.
• Store in the fridge for up to 14 days, or freeze up to 3 months.
TOTALSPER SERVING
178 calories, 8g protein, 16g carbohydrates, 10g fat
SKINNY BUTTERNUTSQUASH FRIESSERVINGS: 4
INGREDIENTS• 2 lb. butternut squash, peeled, seeds removed
• 1 tbsp olive oil
• Salt and pepper, to taste
FLAVOR OPTIONSSweet CinnamonReplace pepper with 2 tsp. ground cinnamon and1 TB granulated stevia (or your preferred sweetener)
Spicy CajunIn step #3 above, add 1 tsp. oregano, 1 tsp. paprika,and ½ tsp. cayenne pepper to your seasonings.
DIRECTIONS• Preheat oven to 400 degrees F
• Peel the squash with a vegetable peeler. Cut the squash in half lengthwise and then use a spoon to scoop out the seeds.
• Cut the squash into thin rectangular shapes (like french fries) and put into a large mixing bowl.
• Add olive oil, salt, and pepper (or any of your desired seasonings) and then toss all together until well coated.
• Transfer to a baking sheet coated with non-stick cooking spray and spread out in a single layer.
• Bake in the oven for approximately 30 minutes, tossing occasionally, until tender and golden brown. (If you prefer them well done, cook for longer until your desired level of doneness/crispiness).
TOTALSPER SERVING
137 calories, 3g protein, 27g carbs, 3g fat
VFVEGAN
FRIENDLY
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NOTES
VEGAN MEATBALLSSERVINGS: 8
INGREDIENTS• ¾ cup uncooked lentils
• ½ cup uncooked quinoa
• ¼ cup oatmeal dry
• ¼ cup nutritional yeast
• ½ onion
• 1 tsp olive oil
DIRECTIONS• Cook quinoa and lentils according to package instructions. You can even do this the day before to save time.
• Dice and then sauté the onion with olive oil.
• Once the quinoa and lentils are cooked, combine with the oats and nutritional yeast in a food processor. Pulse until it’s well combined.
• Add the mixture to a bowl along with the Italian seasoning, garlic powder, sea salt, onions, and coconut aminos.
• Mix together with a spatula until a dough forms.
• Heat up a skillet over medium low.
• Once the skillet is hot, form balls with the dough, then place the ‘meat’balls into the pan. Cook for 6 minutes, rotate, cook for 6-8 more minutes. You’ll want to outsides to be browned.
• Turn down to a simmer then add 2 cups marinara sauce (roughly 70cal per cup) + 1/4 cup water.
• Let simmer for 3-4 minutes.
TOTALSPER SERVING
161 calories, 10g protein, 25g carbohydrates, 2g fat
VFVEGAN
FRIENDLY
• 2 tbsp Italian seasoning
• 1 tsp garlic powder
• ½ tsp sea salt
• 1 tbsp coconut aminos
• 2 cups marinara sauce
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LOW-FAT VANILLA PROTEIN CHEESECAKESERVINGS: 8
INGREDIENTSCrust• ½ cup oats, ground
• ¼ tsp salt
• Pinch cinnamon
• 4 tsp coconut oil, liquid (or melted)
DIRECTIONS• Preheat oven to 325°
• Combine all crust ingredients into a bowl and mash with a fork until the mixture is crumbly.
• Spray a 6” round pan with non-stick spray and press the crust mixture into the bottom of the pan with your fingers. Spread and flatten until the bottom is covered. (make sure that your fingers are dry or the mixture will stick to your hands instead of the pan! You could also press down with the back of a spoon).
• Put in the oven and bake for 10-15 minutes, or until lightly golden brown. Remove from oven and set aside.
• While the crust is cooking, combine cream cheese, yogurt, eggs, coconut milk, stevia, and vanilla extract. Mix with a hand mixer until fully combined.
• Pour in the protein powder, coconut flour, and salt and mix again until smooth and fluffy.
• Pour into the crust in the baking pan. Lightly tap the bottom of the pan onto the counter to remove any air pockets.
• Bake at 325° for 25 min, then reduce temperature to 200° and continue baking for another hour.
• Remove from oven and let cool in fridge for at least 5 hours (overnight is best).
TOTALSPER SERVING
231 calories, 15g protein, 6g carbohydrates, 15g fat
Filling• 12 oz (1.5 cups) reduced fat cream cheese, softened at room temperature (I used Philadelphia brand)
• 1¼ cup plain whole milk Greek yogurt
• 2 large eggs
• ¼ cup unsweetened coconut milk
• 3 tbsp granulated stevia, or your preferred sweetener
• 1 tsp vanilla extract
• 2½ scoops nPower Nutrition Vanilla Cupcake Isolate
• 1 tbsp coconut flour
• ½ tsp salt
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HEALTHY KUNG PAO CHICKENSERVINGS: 4
INGREDIENTS• 1½ pound boneless, skinless chicken breast, fat trimmed and cleaned, cubed into bite size pieces
• 2 red bell peppers, cut into bite size pieces
• 2 stalks celery, thinly sliced
• 2 tbsp olive oil
Marinade1 tbsp rice wine vinegar
1 tbsp soy sauce
DIRECTIONS• Put the cubed chicken into a Ziploc bag with the marinade ingredients. Massage to coat and put in the fridge for 30 minutes.
• Mix the sauce ingredients in a small bowl and set aside.
• Put 1 tbsp of oil into a wok or large skillet and place over medium heat.
• Add the marinated chicken and stir-fry for about 2-3 minutes, or until almost cooked (NOTE: you will cook through later before serving). Remove the chicken and put onto a plate.
• Add 1 tbsp of oil to the wok and place back over heat.
• Add the red bell pepper, celery, ginger, garlic, and chili peppers. Stir fry just enough until the peppers are aromatic, and you smell the spice from the chili.
• Add in the chicken and the peanuts and give a quick stir before adding in the sauce.
• Add the sauce and stir continuously until the chicken is coated with the sauce.
• Cook for an additional 1-2 minutes, or until the chicken is fully cooked through.
TOTALSPER SERVING
314 calories, 37g protein, 9g carbohydrates, 15g fat
• 4 dried red chili peppers, seeded and cut into halves
• 1 inch piece fresh ginger, peeled and finely sliced
• 2 cloves garlic, minced
• 1 oz dry roasted peanuts
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Sauce2 tbsp soy sauce
2 tbsp water
1 tbsp granulated sweetener
2 tsp cornstarch or arrow root powder
1 tsp rice vinegar
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