22 Minute Hard Corp

Week 1

Workout

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Pre-workout
Energize

Pre-workout Energize

Pre-workout
Energize

Pre-workout
Energize

Pre-workout
Energize

Pre-workout
Energize

DAY OFF
MEAL PREP

CARDIO 1 AND
CORE 1

RESISTANCE 1

CARDIO 2 AND
CORE 1

RESISTANCE 1

RESISTANCE 1
CARDIO 1 AND
CORE 1

Post workout
Recovery

Post workout
Recovery

Post workout
Recovery

Post workout
Recovery

Post workout
Recovery

Post workout
Recovery

Breakfast

G baby spinach
P strawberries
w/vanilla & cinnamon
R 2 eggs
Y 1.2 cup steel-cut
oats
TSP olive oil

G 1 c green peppers
P 1 c raspberries
R greek yogurt
Y sweet pot
TSP olive oil

G 1 c spinach
P 1 c blueberries
R 2 eggs
Y Ezekiel bread
TSP olive oil

G 1 c tom/onion
P 1 c berries
R 2 eggs
Y 1.2 c blk beans/1
corn tort
TSP olive oil

G 1 c cherry tom
P 1 c berries
R 3.4 c cottage
cheese
Y swt pot
TSP olive oil
w/chopped chives

G 1 c tom/carrots
P 1 apple
R 2 eggs
Y pita bread
TSP mustard/olive
oil

G 1 c tom/onion
P 1 c berries
R 2 eggs
Y 1.2 c blk beans/1
corn tort
TSP olive oil

Shakeology
Snack

P banana
R shakeology
TSP almond butter

P berries
R shakeology
TSP peanut butter

P raspberries
R shakeology
TSP almond butter

P banana
R shakeology
TSP almond butter

P berries
R shakeology
TSP peanut butter

P raspberries
R shakeology
TSP almond butter

P banana
R shakeology
TSP almond butter

Lunch

G 5 grilled asparagus
spears
c snap peas
R c rotisserie
chicken
Y c brown rice
seasoned w/cumin,
chili powder, cilantro
O sesame seeds

G lettuce/tom/red
pepper
R veggie burger
Y whole grain bun
O spicy honey mustard
sauce

G 5 grilled asparagus
spears
c snap peas
R c rotisserie
chicken
Y c brown rice
seasoned w/cumin,
chili powder, cilantro
O sesame seeds

G cucumber
slices/bell pepper
/shredded lettuce
R sliced turkey
breast
Y 1 sm whole
wheat tort
O avocado chipotle
dressing

G lettuce/tom/red
pepper
R veggie burger
Y whole grain bun
O spicy honey
mustard sauce

G lettuce/tom/red
pepper
R veggie burger
Y whole grain
bun
O spicy honey
mustard sauce

G cucumber slices/bell
pepper
/shredded lettuce
R sliced turkey breast
Y 1 sm whole wheat
tort
O avocado chipotle
dressing

Dinner

G steamed snap peas

R steamed tilapia
TSP coconut oil

G salad mix
R spicy chicken breast
TSP olive oil

G sm green salad
R turkey Patty
TSP olive oil

G Steamed bro
R bison
TSP coconut oil

G tomato slices
R chicken breast
TSP olive oil

G pepper mix
R grilled salmon
TSP olive oil

G sm salad
R Ground turkey
TSP olive oil

Snack

B avocado w/
balsamic vinegar

B avocado w/
balsamic vinegar

B c hummus
wrapped in lettuce
leaves

B c hummus
wrapped in lettuce
leaves

B avocado w/
balsamic vinegar

B avocado w/
balsamic vinegar

B 8 walnut halves w/
cinnamon and cayenne
pepper