Name: Playbook - Claire Thomas - Week 1 Meal Plan
Uploaded: 2024-04-29T18:26:45.232Z
Duration: PTnullM
Description: Week 1 Meal Plan

Kristin Hebein

Janay 

Hi! What are the macros for mug cake recipe?

Michelle

I LOVE the Mug Cake, it’s a new morning fav!

KimAR

Teresa

Ericka

Sepideh

Mug cake is so yummy!! Love that you share recipes with this challenge! I am always looking for new snacks and love how quick and easy these all have been

Maria

Lauren

Katy

Kelly

Jenny

The mug cake is to die for, my new favorite!

Nikki

I love having cake for breakfast! I just cannot get enough of this mud-cake recipe. Yum!😋

Elizabeth

I’ll be making the Hawaiian teriyaki beef when my just meats order comes in!!!

Gianna Damico

Samantha Gonzalez

Marti A Strohmeyer

These recipes are fantastic thank you Claire

JoAnn

I LOVE that you are giving meal and snack ideas for this challenge. Loved the Greek yogurt dip, the Hawaiian chicken (so yummy!) and the mug cake!! So simple and easy to make and SO good!

Looking forward to all the recipes & “good for you” snack suggestions 👍🏻👍🏻

Melissa

Krista

Maybe more carbs than prefer🤷🏼‍♂️

Excited to start eating healthy!! These look amazing!

Kimberlynn

Nice. 
I basically eat like this most of the time.

Laurie

Anna

aubree

Laurie Messer

Ashley

Gada

Can’t wait to try some of these out. I love the addition of the meal plans alongside the workouts.

Kayla

These were awesome when does week 2 come out??

Tiffany CASTONGIA

Mellissa

These look great.  Never thought about adding PB to yogurt for a dip.

Monica

Love these! Easy, delicious, and something new!

Sarah

Lauren Glass

These all look amazing! Thank you for the great ideas!

Annie

Love all these ideas. Thanks for some new recipes to try

Love love love the yogurt and PB fit! Such a great way to add a little more protein at the end of the night. And to satisfy that sweet tooth!

Molly

Teerah Sparks

The mug cake might be life changing, I will try that soon! 

I hate protien shakes...and need to up my protien. We have all the necessary goods, just am bad at eating protien....

Becky

These meals look fire 🔥 Love this addition ♡

Julene Kluba

Loving this addition to the core challenges! Can’t wait to try some new recipes!

Abby Churchfield

I love the breakfast cake in the mug!! So tasty 😋

Ashlee

Jenna

Ashley 

I’m so excited to be sharing a new delicious weekly meal plan with you each week of this Challenge. 😋

Please note that these meals are totally optional to follow & they are not specific to you & your goals. These meals are also not all that I recommend eating in a full day. I personally have 2-3 snacks & a post workout shake on top of these meals. Use these recipes as inspiration & then tweak them as needed based on your dietary preferences & goals. 

I used Just Meats pre cooked Sweet Chili Thai Chicken for this recipe, but you can also cook & flavor your own grocery store chicken. 

If you are interested in purchasing the exact meat I used and am completely obsessed with, order now & get $15 OFF your order with my code: “CPT15” & my link here: https://www.justmeats.com/discount/CPT15

With this said, you can substitute animal protein for plant protein if you are vegan or vegetarian, you can adjust the serving sizes, & anything else needed in these meals! 

Eating healthy & fueling your body for your goals should never be complicated or unenjoyable. It most definitely shouldn’t be depriving! I hope you enjoy & find these recipes helpful as you take on what you are set out to accomplish in 2024! 👊

💛Claire

Chocolate Banana Protein Mug Cake

Yes, you can eat cake for breakfast! 😋
This is a recipe straight out of my protein mug cake e-book, so it’ll look familiar to many of you who have it!

Ingredients:

•1/2 scoop chocolate protein powder (https://1stphorm.com/products/level-1/?a_aid=CPT )
•1/3 cup Kodiak Cakes buttermilk mix
•1/2 cup water or milk
•1 medium banana
•1/4 tsp vanilla or almond extract 
•2 Tbsp powdered peanut butter 
•Dash of salt
•1 Tbsp chocolate chips 
•Whipped cream

Directions:

1. Mash half banana in mug. Combine the rest of the ingredients (except 1/2 banana, 1 Tbsp PB, 1/2 Tbsp chocolate chips & whip). Stir until smooth.

2. Microwave for 45-55 seconds. Top with 1/2 sliced banana, 1 Tbsp PB mixed with water, chocolate chips & whip!

Breakfast: Chocolate PB Banana Protein Mug Cake

Mandarin Chicken Fried Rice

This one is SO yummy & perfect for meal prepping! You can mix it up depending on what veggies you like or if you prefer a different type of protein. It’s also delicious with pineapple on top! 

Serves 4

Ingredients:

* 16oz pre cooked sliced or chopped chicken breast (see my Recipe Guide in the Extras tab for how I bake or cook my chicken on the stovetop if you don’t already have your own method. OR, buy pre cooked chicken from Just Meats. Save using my code, “CPT15” & use this link: https://www.justmeats.com/discount/CPT15

• 4 cups of pre-cooked white rice
• 1/2 cup chopped yellow onion
• 2 total cups of chopped veggies of choice (I use a frozen mix from Costco with broccoli, snap peas, carrots, & bell peppers)
• 1 Tbsp minced garlic
• 2 eggs
• 1 Tbsp olive oil
• 4-6 Tbsp liquid aminos or soy sauce 
• Onion powder, salt & pepper to taste
• 4 mandarin oranges 

Directions:

1. Heat olive oil in a large skillet in medium heat

2. Add garlic & chopped onion & caramelize

3. Add veggies & simmer until softened 

4. Add rice & chicken to the mixture along with the liquid aminos or soy sauce & seasonings. Stir together. 

5. Crack eggs on top and gently stir in until cooked. 

6. Divide fried rice into 4 servings & top with mandarin oranges. 

7. Enjoy! 😋

Lunch or dinner: Mandarin Chicken Fried Rice

Hawaiian Teriyaki Beef or Chicken Bowls

I used Just Meats Hawaiian Teriyaki Beef for this recipe, but you can also cook & flavor your own grocery store beef or chicken. 

If you are interested in purchasing the exact meat I used and am completely obsessed with, this is the LAST DAY to save 50%!! Use my core “CPT50” & my link here:  https://www.justmeats.com/discount/cpt50

Ingredients:

Serves 2

• 8oz beef sirloin, sliced really thin (or Hawaiian Teriyaki Beef from Just Meats)
• 1/2 cup Lawry’s pineapple teriyaki marinade (or Just Meats teriyaki marinade) + drizzle for on top
• 2 cups pre cooked white rice 
• 1/2 cup cubed fresh (or canned) pineapple
• Asparagus or other veggie of choice (broccoli would go great with this dish)
• 1/2 Tbsp olive or avocado oil 
• Salt & pepper to taste

Directions:

1. If not using Just Meats, place beef in a ziplock bag with teriyaki marinade. Massage meat & place in fridge for 30-60 minutes. 

2 Heat 2 medium skillets & add meat to one & olive oil to the other. 

3. Add asparagus or other veggies of choice to the skillet with olive oil & begin cooking both the meat & veggies at the same time in their separate skillets. 

4. Add salt & pepper to taste

5. Once the beef & veggies are cooked to your liking, remove from heat & serve over rice with a drizzle of teriyaki & chunks of pineapple. 

6. Enjoy! 😋

Lunch or dinner: Hawaiian Teriyaki Beef or Chicken

This is one of my favorite, high protein snacks or even desserts when I have a sweet tooth!

Ingredients:

• 1 container of vanilla Greek yogurt of choice
• 1 Tbsp powdered peanut butter
• 1 tsp honey
• 1 medium sliced apple for dipping or you can eat this on its own

Directions:

1. Simply stir powdered PB & honey into Greek yogurt & enjoy! 😋

Snack: Peanut butter honey Greek yogurt dip

Week 1 Meal Plan

Great, when is the next core challenge begins or I can do it or I need to wait till is started?

Claudia Melendez

Stacy

Great info and looking forward to getting started 👏🏻

TC Ballallday

Intro + Sign Ups - Please watch!

Hanan

Hi
I’m new. I just added the app. I have no equipment except for some weights can I still do the program? Also where to start Thank you so much

Shannon

FAQ’s & Tips

Pre-order challenge tees & tanks here

This is a great daily graphic, but I actually really enjoyed last spring’s core challenge graphic for an overview tracking! Maybe offering both for those who prefer daily or cumulative? :)

Rachel

Download the graphic here

Vania Maia

Week 1 Modifications

Challenging but fun !! Love pushing my limits

Alaska

30 second boat hold
24 crunches
1:00 low arm plank
26 full burpees

Hannah

Boat Pose 00:52.33 to failure
Sit Ups 32 in 1:00.00
Plank Hold 00:41.30 to failure
Burpees 14 in 2:00.00

Definitely room to improve. Start over is so difficult, but I’m going to give it all I have!  Want to get back to being strong, confident, and healthier than I am now.

Lynda

W1/D1 Fit Test

Jacquie

Lindsay

Ami Waldusky

W1/D2 HIIT

Sydney

Replaced hanging with Russian twists for time sake! Got it in! 🔥 light sweat, lesgooo

Elena Burns

W1/D3 Core

I mixed it up today and went ascending.  Felt good!

Katie Merkent

krystle

Home workout girly, jumping jacks barefoot is not recommended but LOVE this one,  13 mins and 120 calls burnt🙌

Victoria

W1/D4 HIIT

Stephanie Fuller

W1/D5 Core

Apostolia 

Megan

W1/D6 Rest Day

Kokohead hike today ✅ happy Palm Sunday

Agnes

3 mile walk on Sunday but forgot to check in here.

Jena Laubscher

W1/D7 Rest Day

Tsvetomira

Ashlyn

Mayra Rodriguez 

Week 2 Meal Plan

25-50 reps for each. 1 and done in under 20👏

Shantell

Week 2 Modifications

Tiffany

W2/D1 Core

Stacey

Katlyn Bratcher

Those push up with mountain climbers did me innnnnn💀

W2/D2 HIIT

Jordyn

Solid 14 rounds completed. Did 15 on last to make it a little extra. Slow burn 😇✌️😮‍💨

W2/D3 Core

Kristi Dixon

W2/D4 HIIT

lol idk what it is but anything to do with a side plank is 98% harder ❤️🥲😂

W2/D5 Core

Rest day yesterday to go snowboarding with the hubby

Meagan Sieh

W2/D6 Rest Day

W2/D7 Rest Day

Had the pineapple chicken teriyaki with quinoa! Yumm!

Have eaten some of these dishes in the past.   Yummy

Week 3 Meal Plan

Week 3 Modifications

Brittney

W3/D1 Core

Cassidy

W3/D2 HIIT

This workout murders my abs. It hurts so bad

Merritt

Amy 

W3/D3 Core

Used my Rower and got 8 rounds in. Felt great, good cardio and burner! 🔥💜🙌🏻

Lori

Adding this into my current plan as a killer warm up

Cecelia

W3/D4 HIIT

Cassie

Miranda

Alisha

W3/D5 Core

W3/D6 Rest Day

Thanks, Claire! Already seeing big results

W3/D7 Rest Day

Week 4 Meal Plan

Week 4 Modifications

Hugo

W4/D1 Core

W4/D2 HIIT

Chelsy Pena

W4/D3 Core

Did this one running outside, trying to run more since it’s not my favorite. 😬
Didn’t feel too bad. lol! 😂 
Got it done!! ✅ 🏃‍♀️

Christine

W4/D4 HIIT

I can’t see my original goals met on the app but hopefully they are better 🤷‍♀️

Trying not to get discouraged. I matched everything but decreased almost 30 seconds on the L-Sit!

Hanging Knee Rise - 1:00 min
Sit Ups - 35 reps
Plank - 4:00 min
Burpees - 36 reps

Heather

W4/D5 Re-Test Day

W4/D6 Rest Day

W4/D7 Rest Day

I always appreciate the mods 🥳💪🏻💜

Nancy

Week 5 Modifications

I’ve made several of the recipes from the meal plan and a couple I’ve tweaked.  Always so tasty.

Week 1 Meal Plan

Community

More workouts from Claire Thomas