24 day challenge sample meal plan

Transcription

1 24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst Lunch: spinach salad with avocado, cherry tomatoes, 2-3 hardboiled eggs, lemon juice Dinner: chicken breast with zucchini Day 2 Breakfast: meal replacement shake or oatmeal with berries Lunch: chicken breast with zucchini Snack: banana Dinner: salmon with spinach Day 3 Breakfast: meal replacement shake or muscle gain and banana blended Snack: grapes Lunch: salmon with spinach

2 Dinner: chicken breast with broccoli Day 4 Breakfast: meal replacement shake or oatmeal with muscle gain instead of water Snack: banana Lunch: chicken breast with broccoli Dinner: salmon with asparagus Day 5 Breakfast: meal replacement or 2-3 eggs with fruit Snack: grapes Lunch: spinach salad with avocado, tomatoes, boiled egg, and lemon juice Dinner: chicken breast with spinach Day 6 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst Lunch: spinach salad with avocado, cherry tomatoes, 2-3 hardboiled eggs, lemon juice

3 Dinner: chicken breast with zucchini Day 7 Breakfast: meal replacement shake or oatmeal with berries Lunch: chicken breast with zucchini Snack: banana Dinner: salmon with spinach Day 8 Breakfast: meal replacement shake or muscle gain and banana blended Snack: grapes Lunch: salmon with spinach Dinner: chicken breast with broccoli Day 9 Breakfast: meal replacement shake or oatmeal with muscle gain instead of water Snack: banana Lunch: chicken breast with broccoli Dinner: salmon with asparagus

4 Day 10 Breakfast: meal replacement or 2-3 eggs with fruit Snack: grapes Lunch: spinach salad with avocado, cherry tomatoes, 2-3 hardboiled eggs, and lemon juice Dinner: chicken breast with spinach Day 11 Breakfast: meal replacement shake Lunch: chicken breast with spinach Snack: banana Dinner: turkey meatloaf muffins with Brussels sprouts Day 12 Breakfast: meal replacement shake Snack: grapes Lunch: turkey meatloaf muffins with Brussels sprouts Snack: banana Dinner: spaghetti squash with tomato sauce and ground turkey Day 13 Breakfast: meal replacement shake

5 Lunch: spaghetti squash with tomato sauce and ground turkey Snack: turkey muffin and grapes Dinner: grilled pineapple chicken over brown rice Day 14 Breakfast: meal replacement shake Snack: banana Lunch: grilled pineapple chicken over brown rice Snack: grapes Dinner: crock pot white chicken chili Day 15 Breakfast: meal replacement shake Lunch: crock pot white chicken chili Snack: banana Dinner: turkey lettuce wrap tacos Day 16 Breakfast: meal replacement shake Snack: grapes Lunch: crock pot white chicken chili or turkey lettuce wrap tacos

6 Dinner: grilled pesto shrimp over brown rice Day 17 Breakfast: meal replacement shake Snack: banana Lunch: grilled pesto shrimp over brown rice Snack: grapes Dinner: southwestern stuffed peppers Day 18 Breakfast: meal replacement shake Lunch: southwestern stuffed peppers Snack: grapes Dinner: balsamic vinegar chicken with fresh tomatoes Day 19 Breakfast: meal replacement shake Snack: grapes Lunch: balsamic vinegar chicken with fresh tomatoes Dinner: hummus crusted chicken with zucchini and onions Day 20 Breakfast: meal replacement shake

7 Snack: banana Lunch: hummus crusted chicken with zucchini and onions Dinner: Crockpot rotisserie chicken with broccoli and a green salad Day 21 Breakfast: meal replacement shake Lunch: Crockpot rotisserie chicken with broccoli and a green salad Snack: grapes Dinner: chicken Thai stir fry Day 22 Breakfast: meal replacement shake Snack: banana Lunch: chicken Thai stir fry Dinner: chicken fajita bowls over black beans and brown rice Day 23 Breakfast: meal replacement shake

8 Lunch: chicken fajita bowls over black beans and brown rice Snack: grapes Dinner: grilled lemon herb pork chops over cauliflower mash with a tomato, cucumber, and garbanzo bean salad Day 24 Breakfast: meal replacement shake Snack: grapes Lunch: grilled lemon herb pork chops over cauliflower mash with a tomato, cucumber, and garbanzo bean salad Dinner: rosemary garlic roasted salmon with asparagus Optional snack options: Fruit, unsalted nuts or seeds, oatmeal, rice cakes with natural peanut butter or almond butter, Advocare snack bars (Double Chocolate) Note: Recipes do not include directions on how to make the side dishes. Google is a great resource, or change it and make it your own. Grocery List may

9 need to be adjusted, and some of this depends on how many you are cooking for. Recipes Turkey Meatloaf Muffins (Makes 12) Ingredients: Quaker Oats - Quick 1 Minute - Dry, 1 cup egg white, fresh, 3 large (I used All Whites) Onions, raw, 1 cup, chopped Red Bell Pepper, raw, 1 cup, diced Extra Lean Ground Turkey Breast, 2.5 lbs Ground cumin, 1/2 tsp Herb - Thyme, Dried Ground (1 tsp), 1 gram Mustard Yellow, (1tsp/5g), 2 tsp Black pepper (spice) 2 tsp Salt free seasoning, ground, 2 tsp Garlic powder, 2 tbsp (remove) (I used 3 fresh cloves) - I also added a couple dashes of Worcestershire Sauce Directions: I chopped the onion, red pepper and garlic, and then combined all the ingredients into a large mixing bowl. Using my hands, I portioned the mixture into 12 large meatballs. Bake at 350 for about 35 minutes or so. I reheat them in the microwave for about a minute. For

10 this dinner I steamed up some broccoli and asparagus as a side veggie. Spaghetti Squash with Tomato Sauce and Ground Turkey (Makes 2 servings) Ingredients: 1 Large Spaghetti Squash 1/2 tsp Garlic powder (or to taste) 1/2 tsp Pepper (or to taste) 1 cup Spaghetti Sauce Directions: Cooking Squash in Microwave: Cut the squash in half lengthwise, and scoop out the seeds. Place squash in a microwaveable dish with the open side up. Add a few cups of water, and cover with saran wrap. Microwave for minutes. Let it sit for 5 minutes covered, then test it with a fork to see if it is done, (squash should be tender and pull apart in spaghetti-like strands). If needed, cook an additional 2-5 minutes (cook time varies based on

11 size of squash). Remove from oven and allow cooling, until it can be handled. Using a fork, loosen the spaghetti squash. Cooking Squash in Oven: Cut the squash in half lengthwise, and scoop out the seeds. Place squash cut side down in a baking pan. Bake the spaghetti squash in the oven at 350 F for 45 minutes. Remove from oven and allow cooling, until it can be handled. Using a fork, loosen the spaghetti squash. Spray a non-stick skillet with cooking spray. Add the cooked spaghetti squash noodles to the pan, and add garlic powder, salt, and pepper (along with other seasonings if you choose). Let squash cook for about 2-3 minutes, stirring constantly until squash has become tenderer and excess moisture has cooked out of squash. Add Parmesan cheese to the squash and cook for another 2-3 minutes, until the Parmesan starts to

12 become brown and crispy. Remove from pan and add spaghetti sauce (if desired you can microwave sauce before serving for 1-2 minutes). Mix well and serve warm. Grilled Pineapple Chicken (Makes 4 servings) Ingredients: 1 lb. boneless, skinless organic chicken breasts or tenders 3 tbsp olive oil 1/4 tsp fresh grated organic lime zest (about 1 lime) 2 tbsp unsweetened 100% pure pineapple juice 1 tbsp fresh-squeezed lime juice 1/8 tsp dried rosemary 1/8 tsp dried thyme 1/8 tsp garlic powder 1/8 tsp freshly ground black pepper Directions:

13 1. Cut chicken breasts in half lengthwise, so that you end up with two thinly sliced breasts for each breast you cut in half (or cut into chicken tenders, if you prefer). 2. Place chicken in a glass baking dish. 3. In a small bowl, add remaining ingredients and whisk together until well combined. 4. Pour marinade over the chicken. Cover and refrigerate for 30 minutes prior to grilling, but no more than 45 minutes prior to grilling, otherwise the chicken will become mushy. 5. Then, preheat grill until hot. Grill chicken about 2-3 minutes per side, until cooked through. 6. Remove chicken from grill, place on plate and cover with aluminum foil. Allow to sit 3-5 minutes before serving. 7. When ready to serve, top with a heaping dollop of fresh pineapple salsa and a side of black beans and brown rice! Crock Pot White Chicken Chili (Makes 11 servings) Ingredients: 1 pound boneless, skinless chicken breast, raw 1 (16 ounce) can diced no salt added tomatoes, fire roasted or regular, OR 1 lbs. fresh, chopped 4 (16 ounce) cans Great Northern beans, low sodium and/or organic 1 (4 ounce) can fire roasted green chiles

14 2 medium onions, diced 6 cloves of garlic minced 1 tablespoon extra virgin olive oil ¼ cup chili powder 2 teaspoons cumin 1 ½ cups reduced sodium chicken stock pepper to taste Directions: Sauté the onions and garlic in a pan with the extra virgin olive oil until the onions are translucent. Put the tomatoes, chicken, beans, chilies, chili powder and cumin into the slow cooker. Once the onions and garlic are cooked, add them as well with 1 ½ cups of chicken stock. Stir well. Cook the chili 4-5 hours on high or 6-8 hours on low. About an hour before serving, add the pepper to taste (and more chili powder or cumin if you d like!). Add optional toppings if you so choose. Turkey Lettuce Wrap Tacos (Makes 6 servings) Ingredients: Lean ground turkey or beef (I used extra 1 lb lean) 1 cup Salsa (I used Newman's Own Pineapple

15 salsa) 1 (4 oz) Green chiles 1/2 tbs Taco seasoning Toppings: 1 (15 oz) can Corn, drained 1 (15 oz) can Black beans, rinsed and drained 1 Head lettuce OR 6 low carb tortillas Optional: Low fat plain greek yogurt, additional salsa for serving, corn, black beans, sliced olives Directions: Spray a large skillet with nonstick cooking spray. Add turkey meat, salsa, green chiles, and taco seasoning to skillet, and turn on heat to medium high. Stir everything to combine, breaking up turkey as best as possible while cooking. Cook for 8-12 minutes, or until turkey is completely browned, and cooked through, (no longer pink). Take off heat. Add beans and corn and stir to combine. To make the lettuce wraps, Cut off the stem (or base) of the lettuce head, and cut in half long ways. Peel off individual leaves, and wash and pat dry. Scoop 1/2

16 cup meat into lettuce wraps and and top with low fat plain greek yogurt or low fat sour cream, additional salsa, and olives if desired. Grilled Pesto Shrimp over brown rice (Makes 7 servings) Ingredients: 1 cup fresh basil leaves, chopped 1 clove garlic 3 tbsp olive oil 1 1/2 lbs jumbo shrimp, peeled and deveined (weight after peeled) fresh pepper to taste 7 wooden skewers Directions: In a food processor pulse basil, garlic, parmesan cheese, and pepper until smooth. Slowly add the olive oil while pulsing. Combine raw shrimp with pesto and marinate a few hours in a bowl. Soak wooden skewers in water at least 20 minutes (or use metal ones to avoid this step). Thread shrimp onto 7 skewers. Heat an outdoor grill or indoor grill pan over medium-low heat until hot. Be

17 sure the grates are clean and spray lightly with oil. Place the shrimp on the hot grill and cookuntil shrimp turns pink on the bottom, about 3-4 minutes; turn and continue cooking until shrimp is opaque and cooked through, about 3-4 minutes. Serve with brown rice. Southwestern Stuffed Peppers (Makes 6-8 servings) Ingredients: Olive Oil ( I used Tahitian lime olive oil) 1/2 lb lean ground turkey breast 1 cup chopped onions 1 heaping tbsp of homemade taco seasoning (or you can use the packaged type if you like) 2 cups of cooked rice (any type you like I like brown) 3-4 organic bell peppers, halved and seeds removed 1 can of black beans, drained & rinsed ½ cup of organic frozen corn 1 (15-16 ounce) jar of salsa (my favorite is mango peach)

18 Toppings: fresh cilantro sliced avocado Directions: Pre heat the oven to 400 degrees. Lightly coat the peppers with olive oil and roast in a baking dish about minutes just until cooked thru. Remove the peppers from the oven and allow cooling until you can handle them. *****Note make sure you cook your turkey ahead of time that way you do not have to worry about it later. Also, I sauteed the onions until cooked thru, I then added in my cooked rice, black beans and corn. In a bowl add the taco seasoning, cooked ground turkey, chopped onions, black beans, corn and rice. Add in the jar of salsa and mix well. Carefully spoon the turkey mixture into each half of the bell peppers and place back into the baking dish. Cook the peppers for another minutes or until the

19 peppers are cooked all the way thru. Remove from the oven and top with fresh cilantro and avocado. Balsamic Vinegar Chicken with fresh tomatoes Ingredients: 4 skinless, boneless chicken breasts 4 5 garlic cloves 1 cup fresh basil 1 tablespoon olive oil 1 tsp. balsamic vinegar 1/4 cup water 1 cup sliced mushrooms 1 package of cherry or grape tomatoes 1/2 red onion sliced

20 Directions: Preheat oven at 375 degrees. Brown the chicken breasts in a pan. In a blender place the garlic, basil, olive oil, vinegar, water and pulse until pureed. Place the browned chicken breasts in Pyrex and cover with the basil, garlic mixture. Top with mushrooms, tomatoes and onion and bake for about 40 minutes or until chicken is fully cooked. Serve with brown rice and a salad. This was so absolutely delicious and you can eat one chicken breast and freeze the rest. I highly recommend a good quality balsamic vinegar. A little more expensive, but worth it. This recipe is simple, clean and super delicious. It is very easy to prepare. It is also very low carb. Hummus Crusted Chicken with Zucchini and Onion (Makes 4 servings) Ingredients: o o o o o o 4 boneless, skinless chicken breasts Black pepper 1 zucchini, chopped 1 yellow squash, chopped 1 medium onion, chopped 1 cup hummus, homemade or store bought

21 o o o 1 Tbsp. olive oil 2 lemons 1 tsp. smoked paprika or sumac Directions: Preheat oven to 450 degrees. Prepare one large baking dish or two smaller baking dishes with cooking spray. Season the chicken breasts with generous pinches of salt and pepper. In a large bowl, toss the zucchini, squash and onion with olive oil until evenly coated. Season with pepper. If using one baking dish, place all of the vegetables on the bottom of the dish in an even layer. Lay the four chicken breasts evenly on top, then cover each chicken breast with the hummus so that the entire breast is covered. Squeeze the juice of one lemon over the chicken and vegetables. Then sprinkle the pan with smoked paprika or sumac. Thinly slice the remaining lemon, and place the slices in between the

22 chicken and vegetables if desired. **If using two pans, use one for the chicken and one for the vegetables.** Bake for about minutes, until the chicken is cooked through and the vegetables are tender. Serve immediately. Crockpot Rotisserie Chicken with broccoli and a green salad Ingredients: 1 whole chicken around 5 pounds, insides removed and washed and patted dry 1 tablespoon of paprika more or less to taste 3 Tablespoons of steak seasoning more or less to taste Pepper

23 Directions: Season chicken, inside and out. Cook in slow cooker lined with foil balls on high for 4 to 4 1/2 hours. Chicken should be cooked to 165 degrees. Recipe notes: I like to use the juices at the bottom of the slow cooker to baste the chicken while it is resting, just to add even more flavor. Though the skin is flavorful, it doesn t really get super crispy with this cooking method. I use a 5 quart slow cooker, and my chicken fits perfectly. Resist opening the lid to check progress, slow cookers take a long time to come back up to temperature and cooking time will need to be extended. Chicken Thai Stir Fry Ingredients: 3 chicken breasts, cut into small chunks 2 Tbsp extra virgin coconut oil 1 Tbsp minced garlic

24 1/4 cup lite coconut milk (I just eyeballed it and poured from the can) 2 limes (you will juice both) 1 12 oz. package of packaged broccoli slaw (the one I found had purple cabbage and shredded carrot in it) 2-3 Tbsp light soy sauce (I know technically this isn t clean so it can be skipped) 2-3 Tbsp apple cider vinegar (or whatever vinegar you have on hand) 2 Tbsp PB2 powdered peanut butter (if not available, use a small amount of regular peanut butter) Chopped Cilantro and Green Onion for garnish Directions: Heat a wok (if you re fancy like me) or pan over mediumhigh heat. Add oil and garlic, cook about 1 minute. Add chicken and cook 2-3 minutes or until lightly browned. Pour a splash of the coconut milk over the chicken and cook about a minute. Add soy sauce, lime juice, and vinegar. Cook until chicken is completely cooked through. Add the package of broccoli slaw. Pour a little more coconut milk in if desired. Cook, stirring frequently. Add the PB2, and stir (I add this at the end so I don t over do it add the PB2 little by little so it is suited to your level of peanut taste). Cook until slaw is soft but still firm. Garnish with a lot of chopped cilantro and green onion. Squeeze some more lime juice over it, if desired.

25 And some Sriracha, because you can, and Sriracha is sent straight from heaven. Chicken Fajita Bowls (Serve over black beans and brown rice) Ingredients: 1 pound boneless, skinless chicken breasts, cut into strips 2 Tbsp vegetable oil 2 tsp chili powder 2 tsp cumin ½ tsp garlic powder ½ tsp dried oregano 1 (15 oz) can diced tomatoes with green chilies 1 medium onion, sliced 1 large bell pepper, seeded and sliced (I use half a green and half a red) Directions: 1. Preheat the oven to 400 degrees. Place chicken strips in a greased 13 9 baking dish.

26 2. In a small bowl combine the oil, chili powder, cumin, garlic powder, and dried oregano 3. Drizzle the spice mixture over the chicken and stir to coat. 4. Next add the tomatoes, peppers, and onions to the dish and stir to combine. 5. Bake uncovered for minutes or until chicken is cooked through and the vegetables are tender. Serve on black beans and brown rice. Grilled Lemon Herb Pork Chops with cauliflower mash and a garbanzo, tomato, and cucumber salad (Makes 4 servings) Ingredients: 2 tbsp and 2 tsp of lemon juice 1 tbsp and 1 tsp of vegetable oil 2 cloves of garlic, minced 1/8 tsp dried oregano 1/8 tsp pepper 4 (4-6 oz) boneless pork loin chops Directions: 1. In a large resealable bag, combine lemon juice, oil, garlic, oregano, and pepper. Place chops in bag, seal, and

27 refrigerate 2 hours or overnight. Turn bag frequently to distribute marinade. 2. Preheat an outdoor grill for high heat. Remove chops from bag, and transfer remaining marinade to a saucepan. Bring marinade to a boil, remove from heat, and set aside. 3. Lightly oil the grill grate. Grill pork chops for 5 to 7 minutes per side, basting frequently with boiled marinade, until done. Rosemary and Garlic Roasted Salmon with Asparagus Ingredients: 2 garlic cloves 2 fresh 6 rosemary sprigs, about 1 tablespoon chopped 1 1/2 to 2 pounds salmon, preferably Copper River Salmon* 1/8 teaspoon black pepper Directions: Preheat oven to 425. Peel and chop garlic and rosemary and set aside. Place salmon on a parchment lined baking sheet. Sprinkle with pepper, rosemary, and garlic. Place in the oven and roast for 12 minutes or until the salmon is flaky.

28 Grocery List for Week 1: Grapes Blue berries Raspberries Apples Bananas Broccoli Spinach Cherry tomatoes Avocados Zucchini Asparagus One dozen eggs Lemon juice Chicken Breast (42 oz for two people, 6 oz per meal) Salmon (30 oz for two people, goes into Day 8, 6 oz per meal) Oatmeal (if doing meal replacements then this can be a snack or just leave it out) Veggies for omelet if not doing meal replacement shakes

29 Grocery List for Week 2: (May already have the seasonings) Bananas Grapes Apples Broccoli Salmon Asparagus Spinach Lime zest 1 red bell pepper Avocados 3 medium onions 1 bulb of garlic 2 large spaghetti squashes Brussels sprouts Cherry tomatoes One dozen Eggs 4 1/2 lb. boneless, skinless chicken breast or tenders 4.5 lbs ground turkey Ground cumin

30 Dried thyme Salt free seasoning Dried rosemary Chili powder Black pepper Garlic powder Worcestershire sauce Yellow mustard Tomato sauce Brown rice Olive oil Unsweetened pineapple juice 1 16 oz can no salt, fire roasted, diced tomatoes 4 16 oz cans of low sodium or organic beans 1 4 oz can green chilies 1 ½ cups of reduced sodium chicken stock

31 Grocery List for Week 3: Apples Bananas Grapes oz boneless, skinless chicken breasts 1 ½ lb. ground turkey 1 ½ lbs. jumbo shrimp 1 whole chicken about 5 lbs. 3-4 cups salsa 1 4 oz can green chilies 1 15 oz can corn 2 15 oz can black beans 2 onions 3 bell peppers Frozen corn 2 avocados Fresh cilantro 1 bulb of garlic Mushrooms Cherry tomatoes Broccoli

32 Green salad, whatever you like, but with very little light dressing 1 red onion 1 zucchini 1 yellow squash Green onion 1 cup hummus 2 lemons 2 limes 1 12 oz package of broccoli slaw 1 head of lettuce 2 cups fresh basil leaves 6-7 skewers Brown rice Apple cider vinegar Balsamic vinegar Paprika Taco seasoning Steak seasoning Coconut oil Light coconut milk Light soy sauce PB2 powdered peanut butter (or regular peanut butter)

33 Grocery List for Week 4: Apples Bananas Grapes Black beans Brown rice 1 lb. boneless, skinless chicken breasts 1 15 oz can diced tomatoes with green chilies Dried oregano 1 medium onion 1 large bell pepper oz boneless pork loin chops 2 fresh rosemary sprigs 1 bulb of garlic 2 lbs salmon Cauliflower Garbanzo beans Tomatoes 1 cucumber Asparagus

34 It is recommended that you repeat Days of the challenge for up to 90 days, and then do another cleanse.