30 Day Program for Weight Loss

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Dulcie Jefferson
6 years ago
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drink 6:00 2 Isagenix Snacks 8:00 Cleanse for life drink Shake Options: Isalean shake (24g of Protein), Isalean Pro shake (26g of Protein), or Dairy Free Isalean shake (22g of Protein) Shake Days (5

1 30 Day Program for Weight Loss Cleanse Options: Liquid (4oz. with 4-8oz water) Powder (2 scoops with 4-8oz water). Cleanse Days (24 or 48 hours) 8:00 Cleanse for life drink 10:00 2 Isagenix Snacks & Accelerator Capsule 12:00 Cleanse for life drink 2:00 2 Isagenix Snacks & Accelerator Capsule 4:00 Cleanse for life drink 6:00 2 Isagenix Snacks 8:00 Cleanse for life drink Shake Options: Isalean shake (24g of Protein), Isalean Pro shake (26g of Protein), or Dairy Free Isalean shake (22g of Protein) Shake Days (5 or 6 Days a Week) 8:00 Shake 10:00 Small snack ( calories) see healthy snack options on next page & Accelerator Capsule 12:00 Meal ( calories) see healthy choices on next page 2: Almonds + 2 Isasnacks & Accelerator Capsule 4:00 Shake 8: almonds + raw vegetables of choice and any quantity (snap peas, carrots, celery, and cucumbers) Every Day: Ionix Supreme (1 oz. Liquid or 1 scoop Powder with 6oz water) Every night before bed: 2 IsaFlush capsules *You Must Drink ½ Your Body Weight in Ounces of Water EVERYDAY*

2 100 Calorie Snack options Low-fat cottage cheese (5 oz.) Celery with peanut butter (1 Tbsp) 1 Cup squash (baked acorn or butternut) Unsweetened applesauce (1 cup) 1 small sweet potato 1/2 Cup frozen broccoli with 3 oz chicken or Turkey breast 1 small orange 1 roasted chicken drumstick 1/2 Isalean shake 15 mini carrots 2 cups blackberries 1/2 Cup strawberries with 1/2 Cup plain whole milk yogurt 2 TB hummus, 5 baby carrots and as many cucumber and celery sticks as you like 1 small banana 10 cashew nuts 1 Rice cake with 2 teaspoons peanut butter Unlimited veggie sticks if they are green with 1 TB Green Goddess or other salad dressing 1/2 cup salsa, 2 tablespoons non-fat sour cream, ½ serving of tortilla chips 100 cal Avocado cup with veggies to dip 2 oz. lean roast beef 6 Wheat Thins crackers with 2 teaspoons of peanut or other nut butter 5 oz. tossed salad with lettuce, tomato, cucumber, basil and 1/4 cup fat-free dressing or apple cider vinegar

3 Calorie Dinner options plus more snack ideas 1. ProMeal- 1 scoop of vanilla flavored Whey protein + 1/2 cup of cooked oats + 1/2 cup of blueberries and sprinkling of nuts. You can make the oatmeal up in batches ahead of time and scoop and throw in other ingredients just before eating (after re-heating the oatmeal) Use Stevia drops to sweeten and/or cinnamon to taste. Calories 291, Fat 4.7g, Carbs 39.5g, Pro 23.5g (total does not include nuts). 2. ProRiceMeal- 1 scoop of vanilla Whey pro + 1/2 cup of cooked brown rice + 1/2 cup of 2 % milk + 1/2 cup of berries and sprinkling of nuts if desired. Use Stevia drops to sweeten. Calories 311, Fat 5g, Carbs 40.6g, Pro 25.1g (total does not include nuts). 3. Chop/Chop Salad- Chop and clean 5 heads of romaine lettuce, 2 sweet pepper, 1/2 onion, throw in 1/2 bag of carrot shreds (pre-bought) and always have hard boiled eggs on hand for added pro to this salad. Calories 64 w/o egg per serving, makes 5 servings. This will make you about 5-6 salads up that you can eat for lunch every day of the week. If it's already chopped your more likely to grab and go. I like to use my asian/balsamic vinaigrette. Make ahead of time and drizzle over this salad. 1/2 cup of olive oil, 1/8 c. apple cider vinegar, 1/4 c. Liquid Aminos from Braggs and a splash of balsamic vinegar and minced garlic. Place all ingredients in a glass salad dressing jar and keep on the counter. Doesn't need refrigeration and is readily available for drizzle over the chop/chop salad. Calories 95/serving, makes about Hard Boiled eggs- Make a dozen up at one time, peel all at once and keep in a gallon sized zip lock bag in the fridge. Calories 70, Fat 5g, Carbs 0, Pro 6g 5. Canned Tuna or Chicken Salad- Grab a can of this meat and use 1 TBSP of non-fat unflavored Greek yogurt. Throw in some slivered almonds (1 TBSP) and dried cranberries (1TBSP). Toast a piece of bread and enjoy by the scoopful over the top. This will make 2 servings With Ezekiel bread 1 slice, almonds and cranberries, plus chicken. 1 serving = Calories 263, Fat 5.7g, Carbs 13.2, Pro 32.3 g. 6. Homemade soups. Make ahead of time for up to a weeks worth of fast meals. My favs are Vegan Chili, Taco soup, Coco Broccoli Cream soup, Spicy Vegetarian Soup and Ginger carrot soup. See shopping list and recipe attachment Slice Ezekiel toast with 1 TBSP PB! One of my favorites Calories 155, Fat 9g, Carbs 19g, Pro 8g 8. Sushi, Spicy Tuna Roll 8 pcs- Calories 290, Fat 7.0g, Carbs 25g, Pro 14g 9. Hummus (recipe attached) and Carrots or any veg of choice. My hummus recipe serves 6 people. 1 serving = Calories 145, Fat 10.5g, Carbs 12.7g, Pro 3.6g 10. Salsa and Guacamole with 15 rice crackers (I buy these crackers from Costco). I make my own guacamole with 1 avocado and 2 TBSP Green chili sauce. Use 1/6 of the Guac plus salsa with 15 crackers to make 1 serving. Calories 185, Fat 19g, carbs 32g, Pro 11g 11. Protein packed pizza pockets- buy or make whole wheat pizza dough (Trader Joes). Divide the dough into 3 even chunks and roll out or spread out with your fingers. In the meantime, make up an omelet and put in any veggies you want. Cook the omelet on both sides and set aside. Place in the middle of the dough some prepared spaghetti sauce or pizza sauce, place a small amount of mozzarella cheese on top and divide up your omelet and place that in the pocket as well. Fold over the dough to make it look like a calzone. Pinching the sides together to seal it shut. Pierce the top and brush with a little oil. Bake at 375 for 30 min or until brown. Save the leftovers for easy grab and go the next couple of days. For added protein add Tofu or Chicken or Turkey. Without added protein. Calories 451, Fat 12.3, Carbs 63.6, Pro 21.9g 12. Salmon Cakes with Yogurt Sauce (see recipe) 13. Roasted Vegetables (see recipe) I make a huge batch up. Costco sells small little squash in a bag and I purchase the bagged broccoli from Costco as well. My whole family enjoys this as a side dish to any entrée. Or I will just eat for a snack with melted Manchengo cheese and sea salt and pepper sprinkled over the top. YUM! 14. Almonds, nuts or premade trail mix. Just have a handful though. This can get out of hand if you don t premeasure. 1 serving of almonds (28g) Calories 170, Fat 14, Carb 6g, Protein 6g 15. Unsweetened Non-Fat Greek Yogurt, 1 Cup with blueberries and stevia to taste. 16. Protein Supplement or Complete Meal replacement- Avoid commercial soy and Whey products that are highly processed. Find fermented soy, hemp seed product, sprouted rice or undenatured Whey protein based meal replacements. Making smoothies from these products is probably one of the fastest meals you can make TBSP of Hulled Hemp Seed 18. Small apple with 1 TBSP PB or almond butter

4 19. 4 oz of chicken or turkey breast 20. Anti-pasta- I buy the marinated artichoke hearts from Costco and mix with halved cherry tomatoes and a little feta cheese. 21. One cup of Edamame 22. Kale chips- rinse and spin your kale and cut up into 2 x2 squares, place kale on a cookie sheet. Spritz your kale with olive oil and seasoning (sea salt). Bake in the oven at 350 for about 20 min. I can eat a whole bunch of kale in one serving! cup Cottage cheese and ½ piece of fruit 24. Egg white muffins- Makes 12 muffin snacks. Whisk together 2.5 cups egg whites, 3 eggs, and 2 TBSP yogurt or skim milk. Put liners in your muffin tin and fill each liner with veggies ¼ to 1/3 full with a sprinkling of cheese on top. Now pour your egg mixture over top and bake at 350 for about min. 25. Chocolate Protein bites. In a large mixing bowl combine 8 scoops of chocolate Isalean shake, 2 cups peanut butter, 1 ¾ cup honey and 3 cups instant oatmeal. Once mixed together press into a 9x13 pan. Cut into 60 cubes and enjoy. Can be kept in the fridge for up to 2 weeks. Calories 107 per square, fat 4.8 g, carbs 13.1g, pro 4.1g 26. Zucchini Banana Chocolate Chip Muffins- (Recipe attached) These are low fat and have good fiber and protein! 27. Isagenix snacks: Isalean bar, Fiber Snack, Slim Cake, Whey Thin Crisps Coco Cream of Broccoli and Zucchini Soup Puree 3 tablespoons butter 1/2 medium to large onion, chopped 2 cups low sodium chicken broth or Vegan non-chicken stock 1 cup water 1 can full-fat coco milk 4 cups broccoli, chopped (about 2 heads of broccoli) 4 cups zucchini, chopped (about 2 medium zucchini) 1 tbsp chipotle in adobo sauce (sub Sriracha if you don t have this on hand) Ground black pepper to taste ADD SEASONINGS TO TASTE cumin, turmeric, cayenne etc. Sautee onion and spices in 3 tbsp of butter. Add in coco milk, water and chicken broth along with the broccoli and zucchini and cook until vegetables are tender Blend and serve! Top with your favorites (avocado, pumpkin seeds, shredded sheep s milk cheese called Manchengo) Servings: 6-8 Nutritional Profile: 155 calories, 12.8 g Fat, 8.8 g Carbs, 5.2 g of Pro per serving Carrot Ginger Soup 1 ½ lb carrots 1 zucchini 1 onion 2-3 cloves garlic 2 TBSP Raw ginger, peeled and minced or add more to suite your taste 1 tsp. ea Cinnamon, cumin and onion powder 1 tsp. Freshly ground black pepper 1 quart of water Chop vegetables and simmer with spices in water. Puree in blender or food processor. Can top with pumpkin seeds and a little sheep s milk shredded cheese (Manchengo). Makes 6-8 servings Nutritional Profile: 29 calories,.2g Fat, 6.5 g Carbs, 1 g or Pro per serving

5 Sauteed Kale with Vegetables 5-6 Cups chopped Kale 4 Shiitake mushrooms chopped 2 T extra virgin olive Oil Herbs of your choice Saute Kale and shiitakes in olive oil with herbs of choice. Let cool and add your favorite toppings (pumpkin seeds, cheese, avocado, almond slivers, etc) Makes 2 servings Nutritional Profile: 223 calories, 15.3g of fat, 21.9 g Carbs, 6.1 g Pro per serving Spicy Coco Sauce 1 large onion, chopped 3-4 cloves garlic, chopped Ginger, cinnamon, cumin, turmeric, freshly ground black pepper, cayenne (all to taste) 1 can coconut milk (don t use low fat) ½ tsp sea salt 1 heaping tbsp. brown sugar Sautee all ingredients in a sauce pan till onions are soft. Use this to put over chicken or the Sauteed Kale with Vegetables. I also use this to make the Spicy Vegetable Soup. Nutritional Profile: 122 Calories, 11.7 g of fat, 4.0 g Carbs, 1.0 g Protein Spicy Vegetarian Soup 1 onion, chopped 4 cloves garlic, chopped 1 T poultry seasoning or Vegan non-chicken stock 1 tsp cinnamon 1 T fresh chopped ginger 1 Cup Spicy Coco Sauce 1-2 tsp honey 2 quarts water 1 bunch kale 1 butternut squash, chopped 3 zucchini, chopped 3 carrots, chopped 1 head broccoli, chopped 1 (15 oz) can of chickpeas or ¾ cup cooked chick peas 1 bay leaf Saute onion, garlic, poultry seasoning, cinnamon, ginger, Spicy Coco Sauce, and honey. Add water and vegetables and simmer for 30 min; add bay leaf 5 min before end of cooking and remove before eating. You can either enjoy this soup as is or, if you prefer, puree it. Makes 8 servings. Nutritional Profile: 148 Calories, 2.4 g fat, 29 g of carbs, 6.5 g pro Homemade Hummus (Snack) 1 can drained low sodium canned chickpeas, liquid reserved ¼ cup EVOO, plus more for drizzling 2 cloves garlic, peeled Sea salt and freshly ground black pepper to taste 1 T ground cumin or to taste Juice of 1 lemon Put everything in food processor and begin to process; add chickpea liquid or water as needed to produce a smooth paste. Taste and adjust seasonings. Place 4T (1 serving) of finished Hummus in little Tupperware containers and store in the fridge for an easy go to snack. Enjoy with carrot sticks or over Rye crackers. Nutritional Profile: Calories, 10.5 g Fat, 12.7 g Carbs, 3.6 g Protein

6 Roasted Winter Vegetables 1 bag of baby squash and zucchini 1 onion 1 head of broccoli 3 large carrots 4-5 cloves of garlic Italian herbs, fresh or dried to taste Sea salt and freshly ground black pepper to taste Preheat oven to 375. Chop vegetables and toss with olive oil, herbs, salt and pepper in a large Tupperware container. Pull out what you will eat for one sitting and roast on a pan in the oven for 30 min. This makes a weeks worth of veggie side for dinner. Pair with grilled fish, chicken or steak. Vegan non-chicken Stock (can use as a substitute when chicken stock is asked for in recipes) Add 1 T for every 1 C water to make stock. Use as much liquid as required by recipe 1 C. Nutritional Yeast ¼ C. Onion Powder ¼ C. Garlic Powder 1 T Tumeric Dried Basil and Parsley ½ C. Sea Salt Salmon Cakes with Yogurt Sauce (2 servings)save 2 and freeze for a quick meal later 1 large egg, lightly beaten 2 tbsp lemon juice 1.5 tsp Dijon Mustard ½ tsp garlic powder Dash each sea salt and pepper 2 5oz cans of wild-caught pink salmon, boneless in water ¼ c green onions, chopped ½ c rolled oats Nonstick cooking spray Yogurt Sauce: ¼ c plain, nonfat greek yogurt 1 tbsp fresh parsley, chopped Dash sea salt ½ tsp minced garlic 1 tsp dijon mustard Whisk egg with yogurt, lemon juice and Dijon mustard until smooth. Add seasoning, salmon, green onion and oats and stir to combine. Form mixture into 3 oz patties with clean hands. Heat skillet over medium heat. Spray with cooking spray, cook patties till golden brown, about 4 min per side Combine all yogurt sauce ingredients and stir to mix thoroughly. Serve patties with mixed greens and yogurt sauce. Nutritional profile: Calories 430, Fat 17 g, Carbs 23 g, Protein 44 g

7 Vegan or Not Vegan Chili (serves 6) Chili is perfect for summer cookouts and dressing your black bean burgers and veggie dogs, but this vegan chili is a great recipe to hang on to for the colder months, too. Keep several cans of beans and diced tomatoes in the pantry so you can whip this up any time. 2 cans of beans (Pinto beans or black beans are great for chili, and you can use more than one type of bean.) 1 can of diced tomatoes (or 1 fresh tomato) 1/2 onion, chopped 2 Tbsp cumin 2 Tbsp chili powder 1 tsp oregano 1 tsp salt 1 tsp pepper 1/4 tsp cayenne pepper 1/4 tsp olive oil (to sauté the onion) All of the spices are to taste, and you can add more or less to suit your spiciness comfort level. In a large sauce pan, sauté the onion over medium-high heat until the onions are transparent. (Give it time. I always try to rush this part. It ll happen!) Add the cumin, stirring constantly for 30 seconds. Next, add the beans, and keep stirring for two minutes. It s time to stir in the tomato and the spices. Raise heat to high and allow the mixture to reach a boil. Cover and reduce heat to simmer. In 20 minutes, you will have vegan chili! EXTRA! EXTRA! I like to scoop some vegan chili over a baked potato any time of year. But if your going to enjoy this many carbs I would suggest eating this as an early lunch. If it s a little spicy, I like to cool it down with sour cream. When we made this on Monday, I threw in a few cut up chunks of a baked sweet potato to make it a full meal and then packed up some sweet potato slices covered in vegan chili for my Tuesday lunch. I occasionally even add some ground meat or canned chicken, water and taco seasoning to this recipe making it my Taco soup recipe! However it s no longer vegan at that point. Nutritional profile: Calories 145, Fat.2 g, Carbs 26.2 g, Protein 8.8 g (With no add ins)

8 Zucchini Banana Chocolate Chip Muffins 1 ½ cups whole wheat pastry flour 1 ¼ teaspoon baking powder ½ teaspoon baking soda 1 ½ teaspoons ground cinnamon 2 small to medium ripe bananas, mashed 1 tsp melted coconut oil ¼ cup honey 1 tsp vanilla 2 egg whites 1 cup shredded zucchini (about 1 medium zucchini) 2 TBSP unsweetened applesauce 1/3 C Nonfat plain greek yogurt (Fage) ½ cup mini or regular chocolate chips Preheat oven to 375. Line 12-cup muffin tin with cupcake liners and generously spray liners with nonstick cooking spray. Squeeze shredded zucchini of excess water with a paper towel! This is an important step. In a medium bowl combine flour, baking powder, baking soda, and cinnamon; set aside. In another bowl with an electric mixer, add mashed banana, oil, honey, vanilla, eggs; mix until smooth. Add in zucchini, applesauce and yogurt and beat until well combined. Slowly mix in dry ingredients until just combined. Gently fold in ½ cup of chocolate chips. Divide up mixture amongs all the liners. They should be big muffins. Bake for min. Nutritional profile: Calories 153, Fat 4.4 g, Carbs 27.2 g, Protein 4.3 g

Breakfast. Mini-Frittatas

Breakfast. Mini-Frittatas Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon