1 Week Eating E-Guide Lose Weight by Eating Whatever You Want

Transcription

1 1 Week Eating E-Guide Lose Weight by Eating Whatever You Want 1 Week Eating E-Guide Jenny Khalema PURSUIT

2 Introduction This 1 Week E-guide will help you curb your cravings and set you up for long-term healthy eating. If you don t lose weight during this first week, don t worry, always remember that this 1 Week E-guide is intended for you to not crave junk food and get you used to eating healthier food. Your end goal for this week is to feel energetic and accomplished. If you achieve that goal, you are ready to go on your own and continue selecting healthy food options that keep you from over-eating. I know some of you may want to know how you can lose weight from eating like this. If you want to know how to lose weight after this 1 Week E-Plan, then follow the methods sent to you in my E-course. This plan is intended for you to repeat the foods you eat so you can make it cheap and convenient. For example, you ll cook ground beef for dinner on Day 1 and then you ll eat the same ground beef as leftovers for Day 2 for lunch. Same with chicken, you can cook two chicken breasts so you can eat one for lunch on Day 1 and then one for dinner on Day 2. If you don t like leftovers like some people do, no worries, cook a different lunch or dinner meal. Make things flexible for yourself. And as always, you can me or contact me through social media if you have any questions about this plan. You ll see that the foods on this plan are mostly low in glycemic index (see my blog www. jennykhalemapursuit.com) for explanation of what eating low g.i. means. By eating this way, you eat carbohydrates that produce a steadier rise in blood sugar and you combine them with heathy proteins and fats - the fiber/protein/fat combo in these meals/snacks will help you feel full longer. You ll find you are not as hungry, and you feel more satisfied and unlikely to want large portions or junk foods like you did before. But, this E-Guide allows you to eat anything you want. So if you re still hungry at any time in the day, eat whatever you want so you don t suffer and feel deprived. This guide is meant to help you find out the foods that keep you satisfied so you know how to eat for life. Disclaimer: I have based this plan upon my own experiences, beliefs and extensive research regarding eating. However, I am not a medical doctor, nurse or professional nutritionist or otherwise formally qualified in this subject matter. All diet decisions should be made with approval of your health care provider. This plan is intended to serve as an example of how you can eat after consulting with a qualified health care professional. 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 1

3 The 1 Week Eating E-Guide First - throw out all of the junk food in your house. Throw out your ice cream, candy, chips, anything that you find yourself eating a lot of if you ve had a history of binge eating. If you want to eat any more food throughout each day, you can eat as many vegetables as you want and don t worry about counting calories, macros, etc. Next - begin eating as outlined in Day 1 through Day 7. Day 1. (Make sure it is the raw unfiltered apple cider vinegar) Tea or coffee is okay - black OR with a 1 tablespoon of honey and a splash of milk 1/4 steel cut oats cooked with 1 cup of water - add cinnamon, 1 tablespoon of honey and a little milk (steel cut oats take longer than normal oats to cook). Can be found in the bulk section at a grocery store. Banana and 1 tablespoons of peanut butter (almond butter is better if you have it) Whole wheat pita ~3 tablespoons hummus 1 chicken breast cooked with 1 tablespoons of olive oil and pinch of salt Baby carrots and celery (as much as you want) String cheese and an apple Grande Taco Salad Half a head of romaine lettuce Tomato 1/2 cup cooked ground beef (use taco seasoning or just salt and pepper) 1/8 cup cheddar cheese 1/4 cup black beans 1/4 cup salsa 2 tablespoons sour cream 1/4 avocado After (Optional) 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 2

4 Day 2 Tea or coffee - black OR with a 1 tablespoon of honey and a splash of milk 2 egg scramble and cooked vegetables Sauté onions, spinach and tomato (as much as you want!) and then add the two eggs 1 piece of whole wheat toast 1/2 avocado String cheese Beef Tacos 2 corn tortillas 1/2 cup cooked ground beef 1/8 cup cheddar cheese 2 tablespoons sour cream Sliced bell peppers - raw or cooked (as many as you want) 1 cup greek yogurt and berries Spinach Salad Baby Spinach Tomato Red onions 1 chicken breast cooked in olive oil Balsamic vinaigrette dressing 1/8 cup feta cheese If you need more, you can add a whole wheat pita After (Optional) 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 3

5 Day 3 Tea or coffee - black OR with a 1 tablespoon of honey and a splash of milk 1/4 steel cut oats cooked with 1 cup of water - add cinnamon, 1 tablespoon of honey and a little milk 2 tablespoons of peanut butter (almond butter is better if you have it) Apple Greek yogurt with 1 tablespoon jam Grilled cheese - 2 pieces of whole wheat bread and 1/8 cup or slice of cheese 1 hard boiled egg 2 pieces of string cheese and carrots/celery Sauté vegetables (onions, spinach, peppers, tomato) Sweet potato 6 oz steak After (Optional) 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 4

6 Day 4 Tea or coffee - black OR with a 1 tablespoon of honey and a splash of milk 1 cup greek yogurt and berries 1 hard boiled egg 1 piece of whole wheat toast 20 almonds Apple Chicken quesadilla 2 corn tortillas 1/8 cup of cheese 1 chicken breast shredded Large lettuce and tomato side salad (use salsa for the dressing) Edamame (green soybeans) ½ cup shelled OR ~40 pods 2 small pork chops 2 cups butternut squash cubed and cooked with 1 tablespoon of butter 1 piece of whole wheat toast After dinner snack 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 5

7 Day 5 Tea or coffee - black OR with a 1 tablespoon of honey and a little milk 2 egg scramble and cooked vegetables Sauté onions, spinach and tomato (as much as you want!) and then add the two eggs 1 piece of whole wheat toast 2 cups popcorn lightly salted 1/2 avocado Pork chop salad 2 cooked pork chops Spinach, tomato, cucumber, red onion 2 tablespoons blue cheese dressing or ranch dressing ½ whole wheat pita 6 greek olives 3 tablespoons hummus Baby carrots and celery (as much as you want) 1 serving baked chicken, carrots and sweet potato (recipe on page 9) After (Optional) 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 6

8 Day 6 Tea or coffee - black OR with a 1 tablespoon of honey and a splash of milk 2 poached eggs 1 English muffin 1/2 avocado 3 tablespoons cream cheese with celery sticks Carrot, sweet potato and chicken bake leftovers (3 drumsticks, 1 medium sweet potato, and all you can eat carrots) 1 tablespoons of peanut butter (almond butter is better if you have it) Apple Greek Edamame Salad Lettuce Chopped cucumber ½ cup shelled edamame 6 greek olives ¼ cup feta cheese crumbled ½ whole wheat pita 1 tablespoon red wine vinegar and olive oil dressing After (Optional) 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 7

9 Day 7 Tea or coffee - black OR with a 1 tablespoon of honey and a splash of milk 1/4 steel cut oats cooked with 1 cup of water - add cinnamon, 1 tablespoon of honey and a splash of milk Apple Greek yogurt with 1 tablespoon jam Chicken Salad Sandwich ½ can chicken 2 pieces of whole wheat bread Slice of cheese Lettuce Tomato 2 teaspoons mayonnaise (mix mayonnaise into the canned chicken) 2 cups popcorn lightly salted 1/2 avocado 1 boiled egg Hamburger patty Whole wheat hamburger bun Vegetables on burger (lettuce, tomato, onion, etc.) Large side salad with 1 tablespoon dressing After (Optional) 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 8

10 Recipe Baked Chicken, Sweet Potato and Carrots (2 Servings) Wash and dry 6 raw chicken drumsticks. Then coat the drumsticks with olive oil, add a little garlic powder, oregano (cayenne optional) and salt. Wash and dry 5 large whole carrots (don t slice) and coat them with olive oil, add some black pepper, dried basil, and a sprinkle of salt. Wash and dry 1 large sweet potato, cut into 1-inch slices, coat in olive oil. Add chicken, carrots, sweet potato slices in a casserole dish (or baking dish). Make sure none of the ingredients are piled on top of each other. Bake at 400 degrees Fahrenheit for 40 minutes (or until inside temperature of drumsticks is 185 degrees Fahrenheit). Vegetarians/Vegans Use your typical substitutions for the meat and dairy items. 1 Week Eating E-Guide Jenny Khalema PURSUIT Page 9

11 Questions: 1 Week Eating E-Guide Jenny Khalema PURSUIT