Windy City Adventure Boot Camp

4 Week Meal Plan

This is a 4 week meal plan designed to go along with your boot camp.  When you follow this plan you can expect to lose weight, improve the quality of your diet and enjoy a variety of meals and snacks that are easy to prepare.

The Windy City Boot Camp meal plan was developed specifically for WCBC by Dawn Jackson Blatner, RD, LDN.  Dawn is a national media spokesperson for the American Dietetic Association, an on-line nutrition expert for Lifetime TV, a food and nutrition blogger with USA Today and a nutrition expert on the advisory board of Fitness magazine.  You can see Dawn locally during her healthy eating television segment on NBC Chicago called "Take a Bite" or as an instructor at the Chopping Block where she teaches flexitarian cooking classes.

This meal plan is designed to provide 1500 calories per day which is the perfect amount for most women to lose one to two pounds per week without feeling deprived.  You will eat breakfast, lunch and dinner (400 calories each) and two snacks (150 calories each) every day totaling 1500 calories.

Men can follow this meal plan too.  Most men need 2000 calories a day to lose one to two pounds per week.  Men following the meal plan will double the breakfast portion and add an extra snack to give them a total of 2050 calories per day.

You will use a variety of fruits, vegetables, whole grains, lean proteins and healthy fats to help you lose weight and give you optimal health. 

WCBC 4 week meal plan was developed to be easy to use, including simple but delicious recipes to help you eat well and save time.

More Key Benefits:

• Each week begins with a shopping list you can take to the store.  List and meals are made for 1 serving, double or triple your servings if you are making more than one meal.
• Meal plan is vegetarian friendly.  The meal plan is made up of both vegetarian and non-vegetarian meals.  Instructions are included to make any meal vegetarian or to include lean meat in any vegetarian meal.
• FAQ section will give you more details and tips to get started on your new meal plan.
• Simple, Simple, Simple!  This is a very user friendly plan with real food, no gimmicks and easy recipes.
• Includes a section on Protein Shakes you can conveniently substitute for any meal.
• Includes a section on "alternative snacks" to help you with ice cream cravings, chocolate cravings, pie cravings or chip cravings.  No need to fall off your plan, just use one of the alternative snacks to replace one of your daily snacks.

After you place your order: You will receive a hard copy booklet at camp.  If you are not a current camper and would still like to enjoy the 4 week meal plan please email me at diana@windycitybootcamp.com.  I can drop off the meal plan to you or if you are outside of the Chicago area it will be mailed.

Sign up for the four week meal plan!

4 Week Meal Plan - $50