FIT FOR FALL CHALLENGE {FREE ONE MONTH CLEAN EATING PLAN AND WORKOUT GUIDE}

September is a great time for a fresh start.  You absolutely don’t need to wait until the new year to start a new habit with healthy eating or fitness.  Do it now, and in the new year you’ll already be ahead of the game. Here is a one month clean eating plan and workout guide.

Your meals are planned out and you don’t even have to think- just prepare and go!   Repeat the workout plan for four weeks, it doesn’t require any equipment just your own body weight, and can be done at home.  You can literally do these workouts anywhere.

**Note some of these exercises are not safe for pregnancy**

fit for fall workouts

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The nutrition guide is adaptable for your own needs, and you may need more or less food depending on your weight, sex, age, physical level, etc.)   You can repeat this for four weeks as well, and the days can be switched around.  These can be pinned or saved to your phone for easy access!

fit for fall meals

BAKED HADDOCK RECIPE

Ingredients

  • 2 pounds haddock fillets
  • 1 cup seasoned dry bread crumbs
  • 1/4 cup butter, melted
  • 2 tablespoons dried parsley flakes
  • 2 teaspoons grated lemon peel
  • 1/2 teaspoon garlic powder

DIRECTIONS

  1. Cut fish into serving-size pieces. Place in a greased 11-in. x 7-in. baking dish. Combine remaining ingredients; sprinkle over fish. Bake at 350° for 25 minutes or until fish flakes easily with a fork. Makes 6 servings.

VEGETABLE SOUP

Ingredients

  • 2 1/2 Tbsp olive oil
  • 1 1/2 cups chopped yellow onion
  • 2 cups peeled and chopped carrots
  • 1 1/4 cups chopped celery
  • 4 cloves garlic, minced
  • 4 (14.5 oz) cans low-sodium chicken broth or vegetable broth
  • 2 (14.5 oz) cans diced tomatoes (undrained)
  • 3 cups peeled and 1/2-inch thick diced potatoes
  • 1/3 cup chopped fresh parsley
  • 2 bay leaves
  • 1/2 tsp dried thyme
  • Salt and freshly ground black pepper
  • 1 1/2 cups chopped frozen or fresh green beans
  • 1 1/4 cups frozen or fresh corn
  • 1 cup frozen or fresh peas

Directions

  1. Heat olive oil in a large pot over medium heat.
  2. Add onions, carrots, and celery and saute 3 – 4 minutes then add garlic and saute 30 seconds longer.
  3. Pour in broth, add tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste.
  4. Bring to a boil, then add green beans, reduce heat to medium-low, cover and simmer until potatoes are tender, about 20 – 30 minutes, then add corn and peas and cook 5 minutes longer. Makes about 6-7 servings.

CLEAN TUNA SALAD

Ingredients

  • 3 cans water-packed tuna
  • 1/2 cup Greek yogurt
  • 2 teaspoons lemon juice
  • 1/2 teaspoon dried dill
  • 1/4 teaspoon dijon mustard
  • 1/2 a small red onion
  • 1 Diced Dill Pickle
  • 1 hard boiled egg
  • 1/2 teaspoon garlic powder
  • 1 teaspoon honey
  • Salt and pepper to taste
  1. Mix all ingredients together in a large mixing bowl and serve. Makes 6-8 Servings.

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