Meal Preparation
7 Day Vegan Get “Fit” Challenge. This video includes what I did for a vegan meal prep, a one week grocery list, and supplements used. The challenge starts Jan. 13th- Jan. 19th, 2019. PLEASE READ THE DESCRIPTION BOX IN ITS INTERIORITY.

All workouts will be posted on my Instagram page @toningtoni https://www.instagram.com/toningtoni/?hl=en . I will post the workouts a day ahead on IG so that you know what to expect beforehand. For example, I will post what you’ll do for Sunday(Day 1 of the challenge) this Saturday.

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Workout Split:
Sunday: Yoga/ Cardio + Abs
You can either follow the yoga flow I post, take a class, or create your own. This day I will also be doing a 30 minute cardio session on the Stair Master + Abs. You can do the cardio separate during the day from yoga or all in one part of the day.

Monday: Strength- Upper Body + Run/ Jog 2- 3 miles
You can decided to run jog before or after training; OR split it up by running a little before and a little after training; OR do it completely separate from your training.

Tuesday: HIIT Cardio- Bodyweight

Wednesday: Stretch/ Cardio + Abs
Back on Stair Master for 30 minutes.

Thursday: Strength- Lower Body + Run/ Jog 2- 3 miles
I will be running the 2 miles separate from my training this day, to have more of my energy to lift.

Friday: HIIT Cardio- Bodyweight

Saturday: Strength- Full Body + Run/ Jog 2- 3 miles
You can decide to run jog before or after training; OR split it up and do a little before and a little after training; OR do it completely separate from your training.

Cardio Meal Plan Nutrition Facts
Calories:1529
Protein: 104.5g
Net Carbs: 129.5g
Fat: 43.3g

Cardio Meal Plan Breakfast Smoothie
2c Unsweetened Vanilla Coconut Milk
2 tbsp Almond Butter
2 scoops Women’s Best Protein Powder
3c Spinach
Add 4oz- 8oz of Spring Water to your liking.
Blend ingredients together.

Strength Training Meal Plan Nutrition Facts
Calories: 1440.6
Protein: 91.7g
Net Carbs: 31.9g
Fat: 92.4g

Strength Training Plan Breakfast Smoothie
1 1/2c Unsweetened Vanilla Cashew Milk
1tbsp flaxseed meal
1c Gluten Free Dried Oats
1/4c Blueberries
2 scoops Women’s Best Protein Powder
Cinnamon to taste(optional)
Add 4oz- 8oz of spring water or filtered water to your liking.
Blend ingredients together.

THINGS TO KEEP IN MIND:
– Adjust all food portions, food items, and workouts to suit your individual needs and goals. If you are a male and are doing the challenge you will need to add more food. Feel free to swap the order of the meals if you prefer.
– It’s important to stay hydrated, use electrolytes. Drink at least 1 gallon of water per day.
– I recommend taking a daily vitamins and supplement ZMA to promote a healthy immune system, manage sleep, muscle recovery/ strength, and for a boost of energy. Women’s Best also has these supplements as a vegan friendly option too.
– Take all caffeine(teas, coffee, preworkout) 30 minutes to an hour before your workout. I prefer to take mine an hour before.
– Remember to take your BCAA’s before/ after your workouts(I am doing 2 scoops on my training days and 1 scoop on my cardio days).
– I use Saturday as my refeed day by bringing up my carbs a little more.

DISCLAIMER: Please attempt all workouts and meals at your own discretion. If you are taking any medications, have any injuries, and/or are pregnant please consult your doctor or health care physician first beforehand.



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