T25 5 Day Fast Track Plan

I have a challenge group starting in only ONE day and I'm super excited for them. Since the T25 challenge pack is on sale this month a lot of my challengers jumped on that deal and almost the entire group is committing to 25 minutes a day / 5 days a week with Shaun T and T25.

When you get your T25 program you also get a 5 Day Fast Track Plan that is meant to jump start your results and get you started off in the right direction .. and QUICK!!

Obviously, when you are looking in to this program you are looking to get some SERIOUS RESULTS!! We all are!! I'm the type of person that literally needs someone to tell me exactly what to do step by step. That means every workout move and in the beginning even with my menu planning. This plan is perfect because it tells you exactly what to eat and exactly what workout to do to get the best results in only 5 days. This is really why I love Beachbody so much because they really take the guess work out of everything. No need to guess what to eat or what moves to do it's all laid out for you.  Every single program is laid out this way!! You can't screw up! I no longer have to go to the gym and look like an idiot because I have no idea where to start or if what i'm doing is really going to give me results.

T25 5 Day Fast Track

So what is the 5 Day Fast Track Plan!?!? It's an 1,100 calorie a day plan that contains a healthy balance of protein, carbohydrates, and fats. You may be a little hungry for the next 5 days. That is totally normal. Remember just because your body wants food doesn't always mean you need food. However, if you are feeling low on energy, lagging in your workouts, or having trouble concentrating you may benefit from a few more calories. You can do this by doubling up on one or both of your daily snacks. 

What to drink!?! Water is BEST!! Caffeine Free herbal tea is also a good option. Coffee is okay with breakfast but skip the milk, sugar, and creamer. Avoid alcohol, sports drinks, juices, and sodas (even diet sodas). 

Once you have completed the 5 day fast track move on to the Focus T25 Nutrition Guide. You can continue to use these recipes but make sure you are getting enough calories. 

The Plan:

Day 1

Workout:  Alpha Cardio

Breakfast:  Raspberry Protein Smoothie

1 cup non fat milk (almond milk)

1/3 c fresh or frozen raspberries

1 scoop shakeology any flavor

1 tbsp flaxseeds

1 cup ice (I like less ice so I do just a few pieces)

Blend!!!!!

Am Snack:  Sweet Citrus Yogurt

1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad

2 cups fresh baby spinach

1/4 medium cucumber, sliced               

1/2 c sliced mushrooms

1 medium carrot, shredded

1 1/2 tsp. extra virgin olive oil

1 tbsp red wine vinegar

4 oz cooked chicken breast, boneless skinless sliced.

Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll

2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry

1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2

Workout:  Alpha Speed 1.0

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk                        
1/4 cup water
1 scoop shakeology, any flavor
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun1 veggie burger patty

1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.        

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  Alpha Total Body Circuit

Breakfast:
Yogo Berry Blast Shakeology
1 cup water                                                               
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Don't Quit!! You can do this!! 

Day 4
Workout:  Alpha Ab Intervals
                                                                                                    
Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:                                                                     
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5                                                                       

Workout:  Alpha lower focus

Breakfast
Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad
2 cups romain lettuce chopped                                  

1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you will begin day 1 of the official T25 workout schedule!

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!