Name: Playbook - Claire Thomas - Week 4 Meal Plan
Uploaded: 2024-04-29T18:26:45.785Z
Duration: 1 min
Description: Week 4 Meal Plan

Ashlyn

Shantell

Lauren Glass

I still don’t like cooking, I need a chef 🤣

Andrea

Adam

Cyndia Ybanez

Yum that ground beef bowl looks delicious 😋

Janay 

Emily

Alyssa

Sepideh

Can’t wait to make all of these. Love the tortilla options are one of my favorites

Monique Gillette

Aja OKeeffe

I can’t wait to try the ground beef and potato bowl with ground elk and sweet potatoes!

Shelby

Brittany Brenner

Michelle

Nancy

Sandra Torres

Doing chicken bowls for lunch and steak for dinner!

Nikki

Annie

These recipes look great. Can’t wait to try them

Ashley

Julie Hosner

Julie

Yummy!! Going to try the pickled red onion

Barbara

Natalie

Can’t wait to try these and pickle some onion!!

Eloise

They all look yummy 🤤. Thanks for sharing them, Claire!

Jonah

Lyndsey

Johanna

Ashley Mizelle

I love that there are multiple ingredients that can be used for many recipes!

Katie Merkent

Not so much these, but other weeks were great. Something new…

Sveta

Lisa

Rachael

Ashley 

Katy

Agnes

Katie

Michael

I’m just as obsessed with the avocado 🥑 toast as you are.  Such a good combination and can’t wait to try the others 😋😋

Amy 

Looks delicious love the egg toast so good

Elvira

Nicole

SueEllen

Looking forward to adding these into the mix! Thank you!

Abbie

Melinda

Dani

These are so fun and give great ideas. Thank you for these different recipes!

Meagan Sieh

You’re going to LOVE these recipes! 😋

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. 

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! 👊

Please let me know if you try any of these & how you like them! 

💛Claire

Protein Pancake in a Mug 🥞

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! This might just be my favorite mug cake recipe. Butter makes everything better, am I right?! 🧈 It’s so simple, & sooooo yummy! 😋

Ingredients:

•1/2 scoop vanilla protein powder (https://1stphorm.com/products/level-1/?a_aid=CPT )
•1/2 cup Kodiak Cakes buttermilk mix
•1/2 cup water or milk
•1 medium banana
•1/4 tsp vanilla or almond extract 
•1 tsp maple syrup + 2 tsp for on top
•1/2 Tbsp butter 

Directions:

1. Combine all ingredients in mug (except butter & 2 tsp of maple syrup). Stir until smooth.

2. Microwave for 45-55 seconds. Top with butter & 2 tsp of maple syrup.

3. Enjoy!

Protein Pancake in a Mug

I have been OBSESSED with this breakfast for months now! You’ve probably already seen me share it, but for those of you who are new here, here’s my avocado toast recipe: 

Avocado Toast Ingredients:

•1/2 avocado
•1-2 slices sourdough bread
•2 whole eggs
•1 tsp basil paste (optional)
•1 tsp balsamic glaze
•Pickled red onions (recipe below)
•Salt & pepper
•Oil cooking spray

Directions:

1. Spray pan w/ oil & cook eggs to your liking. 
2. Toast bread.
3. While eggs cook & bread toasts, slice avocado in half & mash w/ fork.
4. Stir in 1 tsp basil paste & a little salt.
5. Spread avocado evenly onto toast.
6. Top toast w/ an egg, pickled red onions, a drizzle of balsamic glaze & salt & pepper. 
7. Enjoy! 😋

🧅Pickled Red Onions Ingredients:

•1 red onion
•1 cup white wine vinegar 
•3 Tbsp monk fruit sweetener 
•1 tsp salt
•1 16oz mason jar w/ lid or other container w/ lid

Directions:

1. Thinly slice red onion & place in a large bowl.
2. Add white wine vinegar, monk fruit & salt to a pan on the stove on medium high heat.
3. Stir until monk fruit & salt are mostly dissolved. 
4. Bring to a boil. 
5. Immediately after mixture boils, remove from heat & carefully pour into the bowl of sliced red onion.
6. Try to submerge as much of the onion as you can with liquid
7. Once cooled, scoop the soaked red onion sliced into your jar.
8. Pour the vinegar mixture on top until the jar is full & seal with lid. 
9. Store in the fridge & enjoy as soon as the next day! 😋

Avocado Toast w/ Pickled Red Onion

This is a great recipe for meal prepping because you can cook a bunch of ground beef or turkey at once to keep in the fridge. 

You can also use smaller tortillas for tacos, or a bigger tortilla for burritos. I prefer the medium sized tortillas, personally. 

Ingredients (for 4 servings):

• 16oz lean ground beef or turkey 
• 8-16 tortillas (I use the low carb Xtreme Wellness or La Tortilla Factory brands)
• Your favorite burger toppings… lettuce, tomato, onion, pickles, cheese, ketchup, mustard, Greek yogurt, etc.
• Seasonings for cooking meat (I use onion powder, salt & pepper)

Directions:

1. Cook ground beef or turkey in a large skillet on medium heat. Add your preferred seasonings. 

2. Meanwhile, prep toppings. 

3. Once meat is cooked, build your wraps & enjoy!

Burger Wraps

I wanted to provide 2 ground beef (or turkey) recipes this week so that you can bulk cook your meat & make different recipes with it. This is my favorite way to stay on track… cook a bunch of protein & mix it up every couple of days with my carbs & veggie choices. 

I used little yellow potatoes for this recipe, but you can also use sweet potatoes or any potatoes you’d like. You can also cook rice instead of potatoes for your carb source. Same with the veggies… I personally cooked asparagus, but feel free to cook whatever your favorite veggies are. 

Ingredients (for 4 servings):

• 16oz lean ground beef or turkey 
• 4 cups diced or cubed potatoes 
• 2 cups chopped veggies of choice
• Sauce of choice for extra flavor. I love to use Hoisin sauce. 
• Seasonings of choice: I used salt, pepper, onion powder, garlic powder, smoked paprika & rosemary 
• 1 Tbsp olive or avocado oil 

Directions:

1. Cook ground beef or turkey in a large skillet on medium heat. Add your preferred seasonings. 

2. Meanwhile, prep potatoes & veggies by placing them all in a bowl & tossing in oil & seasonings of choice. 

3. If using the air fryer, cook at 400 degrees for 20ish minutes, mixing halfway. 

If using the oven, spread into a pan & cook at 400 degrees for 40ish minutes, mixing halfway. 

4. Once meat & veggies are cooked, build your bowls & drizzle with your favorite sauce. 

5. Enjoy!

Ground Beef & Potato Bowls

Week 4 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

Julene Kluba

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

Samantha Gonzalez

Download the graphic here

Kristin Hebein

Hi! What are the macros for mug cake recipe?

Week 1 Meal Plan

Vania Maia

Teresa

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!

krystle

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

Victoria

W1/D4 HIIT

Krista

Stephanie Fuller

W1/D5 Core

Apostolia 

Megan

W1/D6 Rest Day

Kokohead hike today ✅ happy Palm Sunday

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

Jena Laubscher

W1/D7 Rest Day

Tsvetomira

Mayra Rodriguez 

Week 2 Meal Plan

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

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

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

Laurie

Week 3 Meal Plan

Jenny

Week 3 Modifications

Brittney

W3/D1 Core

Cassidy

Ariana

W3/D2 HIIT

This workout murders my abs. It hurts so bad

Merritt

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 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 🥳💪🏻💜

Week 5 Modifications

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

Week 4 Meal Plan

Community

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