WINTER MEAL PLAN. Printable fridge calendar Weight loss tips Healthy food suggestions Product plan

Transcription

1 DAY WINTER MEAL PLAN Printable fridge calendar Weight loss tips Healthy food suggestions Product plan

2 TIPS TO MAXIMISE YOUR WEIGHT LOSS POTENTIAL 1. TAKE A PHOTO AND COMPARE IN 5 WEEKS. 2. WEIGH RAW FOOD 4. EAT 3 MEALS A DAY h00, 12h00, 1h EAT STARCH WITH MEALS. YOU ARE ALLOWED TO DRINK: 4 Cups Green tea, Rooibos tea or coffee without sugar. 500ml Diet Coke 125ml maximum milk per day (Reduce or cut-out milk) 3. NO BUTTER, OIL SPRAY OR MARGERINE 6. All products that you choose should be LOW IN FAT with less than 3g fat per 100g. Look at the nutritional information on food packaging. 8. TAKE A MULTI VITAMIN EVERY DAY TO BOOST IMMUNE SYSTEM: Viralmed Natural Antibiotic Viralmed ProBio Natural Antibiotic + probiotic. Page 01

3 SHOPPING LIST FRUIT VEGETABLES STARCH PROTEIN DAIRY HERBS AND SPICES Apples Avocado Bananas Blueberries Dried apricots Figs Lemon Mixed berries Oranges Pears Pomegranate Raspberries GRAINS / NUTS Asparagus Baby spinach Bell peppers (green) Broccoli Carrots Cauliflower Celery Cucumber Green beans Kale Mushrooms Onion / red onion Roma tomatoes Root vegetables Salad greens Sweet potato Tomato Zucchini Black beans Cannellini / White beans Polenta Quinoa Whole wheat bread Whole wheat pita bread Bacon Chicken cutlets / thighs / breasts (skinless) Eggs Salmon fillets (skinless) Vegetable or Chicken broth (no salt) Blue cheese Butter Cheddar cheese Feta Goats cheese Heavy cream Low fat milk Parmesan cheese Plain greek yoghurt (low fat) Dried marojam Brown mustard Cinnamon Crushed red pepper Dijon mustard Dried dill Dried oregano Fresh coriander Fresh parsley Fresh sage Garlic cloves Pepper Pesto Salt OTHER: Salsa, Balsamic vinegar, Canola oil, Dark chocolate chips, Dry white wine, Extra vargin olive oil, Honey Hot sauce, Hummus, Lemon juice, Lime juice, Maple syrup, Peanut butter, Red wine vinegar, Strawberry preserve Almonds Rolled oats Sunflower seeds Walnuts Page 02

4 Weight-Loss Meal Plan Lose 1-2Kg s per week Any lifestyle change will be new to your system, and your system will need to adapt and relearn how to metabolize food efficiently with a healthy diet. MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY BEFORE BREAKFAST BREAKFAST MID MORNING LUNCH MID AFTERNOON DINNER Yogurt with berries & Honey 1 cup nonfat plain Greek yogurt 1/2 cup blueberries 1 tsp. honey 1 1/2 Tbsp. almonds on the side 1/2 medium green bell pepper, sliced 3 Tbsp. hummus White Bean & Avocado Toast 1 serving Apple & Cheddar Pita 1 slice whole-wheat bread, toasted Pockets (see recipe on P4) 1/2 avocado, mashed 1/4 cup white beans, mashed Salt and pepper Top toast with avocado and white beans. Season with a pinch each of salt and pepper, and if desired, crushed red pepper. 2 cups mixed greens dressed with 1 tsp. olive oil & 2 tsp. red-wine vinegar AdiSlim Shake / 3/4 cup raspberries 1 serving Creamy Chicken & Mushrooms (see recipe on P4) 1 cup Balsamic-Parmesan Roasted Cauliflower (see recipe on P4) 1/2 cup rolled oats, cooked in 1 cup low-fat milk 1/3 cup raspberries, fresh or frozen 1 tsp. maple syrup Pinch of cinnamon Cook oats and top with raspberries, maple syrup and a pinch of cinnamon. 1 hard-boiled egg 1 tsp. hot sauce Peel egg and cut in half. Season with hot sauce and a pinch each of salt and pepper. Easy Cucumber Salad / AdiSlim Shake 1 1/2 cups sliced cucumber 1 tsp. lemon juice Salt, pepper & dried dill to taste Toss cucumber with lemon juice, salt, pepper and dill. 1 serving Stuffed Sweet Potato with Hummus Dressing (see recipe on P4) Make-a-head Tip: Save 1/4 cup black beans to have for lunch on 4. Peanut-Butter Banana Toast 1 slice whole-wheat bread, toasted 1 Tbsp. peanut butter 1 medium banana, sliced Cinnamon Pears 1 medium pear 1 tsp. cinnamon Slice pear and sprinkle with cinnamon. 4 cups Fig & Goat Cheese Salad (see recipe on P4) AdiSlim Shake / 1/2 cup raspberries 1 serving Citrus Poached Salmon with Asparagus (see recipe on P4) 3/4 cup cooked quinoa seasoned with salt & pepper to taste Serve salmon and asparagus over quinoa. 1 Tbsp. dark chocolate chips, to enjoy after dinner. Make-a-head Tip: Save 1/2 cup quinoa to have for lunch on 4 and 1/2 cup to have for lunch on 6. Plain Yogurt with Fruit & Nuts 1 cup nonfat plain Greek yogurt 3 dried apricots, chopped 2 Tbsp. chopped walnuts 1 tsp. maple syrup Top yogurt with apricots, walnuts & maple syrup 1 medium orange 3 Tbsp. hummus 1/2 green bell pepper, sliced Black Bean Quinoa Bowl with Hummus Dressing 1/2 cup cooked quinoa 1/4 cup black beans 1/4 avocado, diced 3 Tbsp. pico de gallo or salsa 2 Tbsp. chopped cilantro To make dressing: Combine 3 Tbsp. hummus with 1 Tbsp. each lime juice and warm water. Add more water, if needed, for the desired consistency. Combine quinoa, black beans, avocado, pico de gallo (or salsa) and cilantro in a bowl. Top with hummus dressing and, if desired, hot sauce. AdiSlim Shake / Cinnamon Apples 1 medium apple 1 tsp. cinnamon Slice apple and sprinkle with cinnamon. 1 AdiBurn product dose 2 cups Balsamic Berry Vinaigrette Winter Salad (see recipe on P5) 5 oz. cooked chicken breast Top the salad with the chicken. Yogurt with Blueberries & Honey 1 cup nonfat plain Greek yogurt 1/2 cup blueberries 1 tsp. honey Top yogurt with blueberries & honey. 1 1/2 Tbsp. almonds on the side 1 hard-boiled egg 1 tsp. hot sauce Peel egg and cut in half. Season with hot sauce and a pinch each of salt and pepper. Green Salad with Pita Bread & Hummus 2 cups mixed greens 1/2 cup sliced cucumber 2 Tbsp. grated carrot 2 tsp. balsamic vinegar 1 tsp. olive oil 1 6-inch whole-wheat pita bread, toasted 1/4 cup hummus Combine greens, cucumber and carrot and toss with vinegar and oil. Season with a pinch each salt and pepper. Serve with the toasted pita bread and hummus. AdiSlim Shake / 3/4 cup raspberries & 1/4 cup blueberries 1 serving Roasted Root Vegetables with Goat Cheese Polenta (see recipe on P5) Make-a-head Tip: Save 1 cup of roasted root vegetables to have for tomorrow's lunch. 1/2 cup rolled oats, cooked in 1 cup low-fat milk 1/4 cup raspberries, fresh or frozen 1 tsp. maple syrup Pinch of cinnamon Cook oats and top with raspberries, maple syrup and cinnamon. 1 medium orange 1 serving Roasted Veggie & Quinoa Salad (see recipe on P5) AdiSlim Shake / 1/4 cup blueberries 2 tsp. dark chocolate chips 3 1/2 cups Vegetable Weight Loss Soup (see recipe on P5) 2 1/2 cups Baby Kale Breakfast Salad with Bacon & Egg (see recipe on P5) Cinnamon Pears 1 medium pear 1 tsp. cinnamon Slice pear and sprinkle with cinnamon. AdiSlim Tea 10ml AdiDetox cups Vegetable Weight Loss Soup AdiSlim Shake / 1 cup raspberries 1 serving Charred Vegetable & Chicken Pita with Garlic Mayo (see recipe on P5) BEFORE BED Page 03

5 Winter Eating Plan Recipes Creamy Chicken Mushrooms 4 x 130g chicken cutlets 4 cups mixed mushrooms (about 230g), sliced if large ½ cup dry white wine ½ cup heavy cream 2 tablespoons finely chopped fresh parsley Sprinkle chicken with ¼ teaspoon each kosher salt and pepper. Heat 1 tablespoon canola oil in a large skillet over medium heat. Cook the chicken, turning once, until browned and just cooked through, to 10 minutes total. Transfer to a plate. Add 1 tablespoon oil and mushrooms to the pan; cook, stirring occasionally, until the liquid has evaporated, about 4 minutes. Increase heat to high, add wine and cook until it has mostly evaporated, about 4 minutes. Reduce heat to medium; stir in cream, any accumulated juice from the chicken and ¼ teaspoon each salt and pepper. Return the chicken to the pan and turn to coat with the sauce. Serve the chicken topped with the sauce and sprinkled with parsley. Balsamic & Parmesan Roasted Cauliflower 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip) 2 tablespoons extra-virgin olive oil 1 teaspoon dried marjoram ¼ teaspoon salt Freshly ground pepper to taste 2 tablespoons balsamic vinegar ½ cup finely shredded Parmesan cheese Preheat oven to 230 C. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more. Apple & Cheddar Pita Pockets 1 whole-wheat pita bread (15cm) 1 tablespoon brown mustard 1 medium apple, sliced ¼ cup shredded Cheddar cheese (30g) 1 cup mixed salad greens Cut pita in half and spread the insides with mustard, dividing evenly between the two halves. Stuff the pita with apple and cheese, dividing evenly. Arrange on a foil-lined toaster-oven pan. Toast, flipping once if necessary, until the cheese is starting to melt and the pitas are hot but not burning, 4 to 5 minutes. Remove from the toaster with a spatula. Carefully add greens to the pita pockets, dividing evenly. Stuffed Sweet Potato with Hummus Dressing 1 large sweet potato, scrubbed ¾ cup chopped kale 1 cup canned black beans, rinsed ¼ cup hummus 2 tablespoons water Prick sweet potato all over with a fork. Microwave on High until cooked through, to 10 minutes. Meanwhile, wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes. Split the sweet potato open and top with the kale and bean mixture. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency. Drizzle the hummus dressing over the stuffed sweet potato. Fig & Goat Cheese Salad 2 cups mixed salad greens 4 dried figs, stemmed and sliced 30g fresh goat cheese, crumbled 1½ tablespoons slivered almonds, preferably toasted 2 teaspoons extra-virgin olive oil 2 teaspoons balsamic vinegar ½ teaspoon honey Pinch of salt Freshly ground pepper to taste Combine greens, figs, goat cheese and almonds in a medium bowl. Stir together oil, vinegar, honey, salt and pepper. Just before serving, drizzle the dressing over the salad and toss. To make ahead: Refrigerate salad and dressing separately for up to 24 hours. Citrus Poached Salmon with Asparagus 4 100g fresh or frozen skinless salmon fillets 1 lemon 1 orange 1 cup water 450g asparagus spears, woody bases removed 2 tablespoons snipped fresh parsley 1 tablespoon melted butter ¼ teaspoon salt ¼ teaspoon ground black pepper Fresh parsley leaves (optional) Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Finely shred 1 teaspoon peel from lemon; set aside. Squeeze juice from the lemon and orange; combine juices. Measure ¼ cup juice for dressing and set aside. Pour the remaining juice into a large skillet; add water. Bring to boiling. Add salmon; reduce heat to medium. Simmer, covered, for 4 minutes. Lay asparagus atop salmon. Simmer 4 to 8 minutes more or until fish begins to flake when tested with a fork and asparagus is crisp tender. Meanwhile, in a small bowl combine reserved ¼ cup juices, snipped parsley, butter, reserved lemon peel, salt and pepper. To serve, drizzle dressing mixture over salmon and asparagus. Garnish with additional fresh parsley leaves, if desired. Page 04

6 Winter Eating Plan Recipes Balsamic Berry Vinaigrette Winter Salad ¼ cup balsamic vinegar 2 tablespoons plain fat-free Greek yogurt 1 tablespoon sugar-free strawberry preserves 1½ teaspoons olive oil 1 teaspoon Dijon-style mustard 1 clove garlic, minced ¼ teaspoon kosher salt 1 /8 teaspoon black pepper 3 cups fresh baby spinach 3 cups torn romaine lettuce 1 small cooking apple, such as Braeburn or Gala, thinly sliced ½ cup crumbled blue, feta, or goat cheese (60g) ½ cup pomegranate seeds ¼ cup chopped walnuts, toasted For vinaigrette, in a small bowl whisk together vinegar, yogurt, preserves, oil, mustard, garlic, salt and pepper. In an extra-large serving bowl, combine spinach, romaine, apple, cheese, pomegranate seeds and walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette. Roasted Root Vegetables with Goat Cheese Polenta 2 cups low-sodium vegetable or chicken broth ½ cup polenta fine cornmeal or corn grits ¼ cup goat cheese 1 tablespoon extra-virgin olive oil or butter ¼ teaspoon kosher salt ¼ teaspoon ground pepper 1 tablespoon extra-virgin olive oil or butter 1 clove garlic, smashed 2 cups roasted root vegetables 1 tablespoon torn fresh sage 2 teaspoons prepared pesto Fresh parsley for garnish To prepare polenta: Bring broth to a boil in a medium saucepan. Reduce heat to low and gradually add polenta (or cornmeal or grits), whisking vigorously to avoid clumping. Cover and cook for 10 minutes. Stir, cover and continue cooking until thickened and creamy, about 10 minutes more. Stir in goat cheese, oil (or butter), salt and pepper. Meanwhile, to prepare vegetables: Heat oil (or butter) in a medium skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add roasted vegetables and cook, stirring often, until heated through, 2 to 4 minutes. Stir in sage and cook until fragrant, about 1 minute more. Serve the vegetables over the polenta, topped with pesto. Garnish with parsley, if desired. Roasted Veggie & Quinoa Salad 2 cups mixed salad greens 1 cup roasted root vegetables ½ cup cooked quinoa 1-2 tablespoons vinaigrette 1 tablespoon crumbled feta cheese 1 tablespoon sunflower seeds Combine greens, roasted vegetables and quinoa; drizzle with vinaigrette. Top the salad with feta and sunflower seeds. To make ahead: Assemble recipe, cover and store in the refrigerator for up to 1 day. If storing for more than 1 day, refrigerate mixed greens separately and combine with the other ingredients just before serving. Baby Kale Breakfast Salad with Bacon & Egg 1 teaspoon minced garlic Pinch of salt 2 teaspoons red-wine vinegar Pinch of ground pepper 3 cups lightly packed baby kale 1 piece cooked bacon, chopped 1 fried or poached large egg Mash garlic and salt together with the side of a chef's knife or a fork to form a paste. Whisk the garlic paste, oil, vinegar and pepper together in a medium bowl. Add kale; toss to coat. Serve the kale salad topped with bacon and egg. Vegetable Weight-Loss Soup 2 tablespoons extra-virgin olive oil 1 medium onion, chopped 2 medium carrots, chopped 2 stalks celery, chopped 340g fresh green beans, cut into 1.3cm pieces 2 cloves garlic, minced 8 cups no-salt-added chicken broth or low-sodium vegetable broth 2 (400g) cans low-sodium cannellini or other white beans, rinsed 4 cups chopped kale 2 medium zucchini, chopped 4 Roma tomatoes, seeded and chopped 2 teaspoons red-wine vinegar ¾ teaspoon salt ½ teaspoon ground pepper 8 teaspoons prepared pesto Heat oil in a large pot over medium-high heat. Add onion, carrot, celery, green beans and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 10 minutes. Add broth and bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the vegetables are soft, about 10 minutes more. Add white beans, kale, zucchini, tomatoes, vinegar, salt and pepper. Increase heat to return to a simmer; cook until the zucchini and kale have softened, about 10 minutes. Top each serving of soup with 1 teaspoon pesto. Charred Vegetable & Chicken Pitas with Garlic Mayo ¼ cup reduced-fat plain Greek yogurt plus 1 tablespoon, divided ¼ cup lemon juice plus 1 tablespoon, divided 4 cloves garlic, grated, divided 2 teaspoons dried oregano ¾ teaspoon salt, divided 600g boneless, skinless chicken thighs, trimmed and cut into 5cm pieces 1 large egg 2 /3 cup canola oil ¼ teaspoon ground pepper 1 large green bell pepper, cut into 4cm pieces 1 large red onion, cut into 4cm pieces 5 (15cm) whole-wheat pitas, warmed 5 small lettuce leaves 1 large tomato, halved and sliced Whisk ¼ cup each yogurt and lemon juice, 3 garlic cloves, oregano and ¼ teaspoon salt in a large nonreactive bowl. Add chicken and stir to coat. Marinate for 15 to 30 minutes. Combine egg with the remaining 1 tablespoon lemon juice and 1 garlic clove in a blender and puree. With the motor running, drizzle in oil. Transfer to a bowl. Stir in the remaining 1 tablespoon yogurt and ½ teaspoon salt and season with pepper. Set aside. Place an oven rack in the top position and preheat broiler to High. Line a large rimmed baking sheet with foil. Stir bell pepper and onion into the chicken and marinade. Spread evenly on the prepared baking sheet. Broil, stirring once halfway, until the chicken is just cooked through and the vegetables are lightly charred, 14 to 16 minutes. Spread 1 tablespoon of the garlic mayo on each pita (reserve the remaining mayo for another use). Top with the chicken and vegetables, lettuce and tomato. Page 05

7 Weight-Loss Product Range AdiBurn Range Thermogenic weight loss aids to support a healthy metabolism and maximises your results. AdiBurn 5 Thermogenic weight loss capsules with Garcinia Gambogia. AdiBurn 200 High impact thremogenic weight loss liquid. AdiBurn Concentrated oral serum with Raspberry Ketones. AdiBurn Concentrated oral serum with Garcinia Cambogia. AdiBurn PRO Liquid Maximum strength weigh loss liquid with Citrin K. AdiBurn + PRO Forskohlii Maximum strength weight loss capsules with ForsLean. Body Toning Range Weight control for a firmer and more toned body composition. Slimming Range Healthy balanced nutritional support to reduce appetite cravings. AdiBlock + Stimulant free ID-alG with grape seed powder - clinically reduces fats and carbs consumed. AdiDetox 180 Stimulant free liquid to detox the body for enhanced weight loss results. AdiSlim Shake Low GI slimming shake to reduce cravings between meals and lower calorie intake. AdiSlim Hoodia Tea Natural appetite suppressant and increases metabolism and physical stamina. Page 06