Sage Master's Fitness

I just wanted to let everyone know that this is by no means required, but I personally am working 
towards weight loss and being healthier over all.  This is the diet and exercise plan that I am following 
and in about 6 months I've went from 335 down to 280. I can't say for sure that it will work for you, but I 
am happy to share in the case that it can benefit another.


I exercise twice a week and keep my main meals at a ratio of 40-30-30 or Protein-Carbs-Healthy Fats.  
You can adjust it based on how much weight you want to loose, keep in mind if you try to loose too 
much too fast you can shock your body and instead of loosing weight you will gain it.


For items with a *, swap in a new fruit, vegetable, whole grain or protein from the Swap It Meal list or the  
Swap It Item list whenever you want.
 

+ The Sage Master is Dietary trained with a culinary degree. If you would like help making a plan she 
will be more than happy to help.

Sage's Personal Meal Plan

Monday
Breakfast	Breakfast smoothie: 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.   Blend and enjoy.
Lunch	chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Dinner	Lean steak 6 oz., 1sweet potato, and 1 cup steamed carrots. Water, Milk, or  Tea (unsweetened)

Gym: 4:00 pm to 5:15 pm

45 minuets of Saber training

(Feel free to go at what ever time works for you)

Tuesday
Breakfast	Breakfast smoothie: 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.   Blend and enjoy.
Lunch	Strawberry-banana wrap: 2x 8" whole-wheat tortilla, per wrap spread with 2 Tbsp peanut  butter + 1 Tbsp strawberry all-fruit spread (like Smucker's); top with ½ sliced banana* and  fold into a wrap. water or green iced tea.
Dinner	Whole-wheat pasta with turkey meat sauce: Sauté 6 oz ground turkey breast* in 1 tsp  olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian  seasoning and heat for 10 minutes; serve over 4 oz cooked whole-wheat spaghetti,  and Water, Milk, or Tea (unsweetened)

Wednesday
Breakfast	Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle with ½ cup nonfat ricotta  cheese, 1 cup sliced strawberries*, 1 Tbsp maple syrup
Lunch	Turkey burger and Asian cucumber salad: 4 oz turkey burger*, 2 tsp light olive oil  mayonnaise, 2 slices tomato, ¼ cup baby spinach on a whole-wheat hamburger bun.  Serve with salad (1 sliced cucumber, 1 tsp canola oil, 1 Tbsp rice wine vinegar) and  1 apple* water or green iced tea.
Dinner	Lean steak 6 oz., 1sweet potato, and 1 cup steamed carrots. Water, Milk, or  Tea (unsweetened)

Gym: 4:00 pm to 5:15 pm

45 minuets of Saber training 

Thursday
Breakfast	Breakfast smoothie: 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.   Blend and enjoy.
Lunch	chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Dinner	Whole-wheat pasta with turkey meat sauce: Sauté 6 oz ground turkey breast* in 1 tsp  olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian  seasoning and heat for 10 minutes; serve over 4 oz cooked whole-wheat spaghetti,  and Water, Milk, or Tea (unsweetened)

60 minuets of Saber training

Friday
Breakfast	Breakfast Sandwich: 1 egg scrambled in 1 tsp olive oil, 1 slice veggie bacon, ½ grapefruit*,  1 whole-wheat English muffin
Lunch	chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Dinner	Lean steak 6 oz., 1sweet potato, and 1 cup steamed carrots. Water, Milk, or  Tea (unsweetened)

60 minuets of Saber training

Saturday
Breakfast	Breakfast smoothie: 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.   Blend and enjoy.
Lunch	Turkey burger and Asian cucumber salad: 4 oz turkey burger*, 2 tsp light olive oil  mayonnaise, 2 slices tomato, ¼ cup baby spinach on a whole-wheat hamburger bun.  Serve with salad (1 sliced cucumber, 1 tsp canola oil, 1 Tbsp rice wine vinegar) and  1 apple* water or green iced tea.
Dinner	Crispy chicken with sweet potatoes: 4 oz skinless chicken breast* dipped in 1 egg white  and then in ¼ cup unseasoned bread crumbs, roasted in a 400°F oven for 25 minutes.  Serve with 1 medium sweet potato + 2 cups baby carrots* sautéed in 2 tsp olive oil.   Water, Milk, or Tea (unsweetened)

45 minuets of Saber training

Gym: 4:00 pm to 5:15 pm

 

Sunday
Breakfast	Breakfast smoothie: 1/2 cup mixed frozen berries, 2 scoops protein powder, 1/2 cup juice.   Blend and enjoy.
Lunch	chicken 6 oz. brown rice 1/3 cup. mixed vegetables. water or green iced tea.
Dinner	Turkey burger and Asian cucumber salad: 4 oz turkey burger*, 2 tsp light olive oil  mayonnaise, 2 slices tomato, ¼ cup baby spinach on a whole-wheat hamburger bun.  Serve with salad (1 sliced cucumber, 1 tsp canola oil, 1 Tbsp rice wine vinegar) and  1 apple* water or green iced tea.

2.5 hours of Saber training

Snacks
Monday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed.
Tuesday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed.
Wednesday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed
Thursday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed.
Friday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed.
Saturday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed.
Sunday	Mid-Morning Snack: 1 protein bar (low fat/sugar/high protein) Mid-Afternoon Snack: yogurt 1/2 cup. 1 protein shake. Evening Snack: 1/2 cup Greek yogurt with 2 scoops chia seed.