14- Day Burn Meal Plan
|
|
- Mabel Foster
- 6 years ago
- Views:
Transcription
1 14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping list at the end of the plan to stock up for the week. You ll find recipes for dishes marked with * in your Fuel Meal Plan Toolkit. Eat all the meals on your plan to keep your body optimally fueled. And don t forget to drink up! Women should drink 9, 8- oz. glasses of water each day. Men should drink 13. You can also drink herbal tea to your heart s content! You re looking leaner already DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow. 1 slice whole- wheat toast with 1 Tbsp. peanut or almond butter and 1 small banana 2 frozen, low- fat sausage links, cooked according to directions sprinkled with 1 tsp. cinnamon Super Smoothie: Blend 1 cup non- fat milk or low- fat, 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice 1, 6" whole- wheat pita stuffed with 3 thin slices of deli turkey, 2 Tbsp. feta cheese, 1 cup fresh spinach, ½ cup chopped cucumbers, ¼ cup chopped tomatoes. Drizzle stuffed pita with balsamic vinegar. Side salad: 1 ½ cups spinach topped with ¼ cup chopped tomatoes and ¼ cup sliced cucumbers. Toss with Greek Marinade*. 1 banana, blended on high with 1 cup of non- fat milk or low- fat and ½ cup crushed ice 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery 2/3 cup cooked quinoa tossed with 2 servings of cooked Italian Vegetable Sauce* 1 medium Baked Lemon Chicken Breast* (4 oz. cooked) Small tossed salad: 1 cup chopped romaine, ½ cup chopped tomato and ½ cucumber, drizzled with 1 tsp. olive oil and balsamic vinegar and topped with 2 Tbsp. feta cheese with one pear DAY 2 Prepare extra Brown Rice and Turkey Chili* for tomorrow's lunch. Heat 1, 4" frozen whole- wheat waffle and top with 2 Tbsp. peanut butter and 1 small sliced apple. 3 slices turkey bacon, cooked according to directions 1 large tomato, halved, sprinkled with Mediterranean Herb Blend* and broiled on high until tender, straight or warmed and mixed with 1 cup coffee and 1 apple spread with 1 Tbsp. peanut butter 2/3 cup cold, cooked quinoa tossed with ½ cup finely chopped tomatoes, and ½ cup chopped cucumbers. Toss with 1 serving Greek Marinade*. Serve on a bed of 2 cups fresh spinach leaves with 1 small grated carrot and 1 medium cooked boneless Baked Lemon Chicken Breast* (4 oz. cooked). 1 small apple 1 cup of canned low- fat, low- sodium Lentil Vegetable Soup, such as Amy s Kitchens, with 1 raw carrot and 1 cup celery sticks 2 servings Turkey Chili* topped with 2 oz. 2 cups romaine lettuce, ½ cup chopped tomatoes and ½ cup cucumbers, with 1 oz. sliced avocado (about 1/5 th a small avocado), sprinkled with chopped cilantro and a squirt of lime juice blended with 1 ¼ cups strawberries and ½ cup crushed ice DAY 3 Prepare extra pasta, Italian Vegetable Sauce* and Turkey Meatballs* for tomorrow's lunch. ½ cup plain oatmeal made with 1 cup of non- fat or low- fat according to package directions and topped with ¾ cup blueberries Sauté 1 cup bell pepper strips using non- stick cooking spray. Add 2 scrambled eggs and cook until eggs have set. 1, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave with 1 small banana spread with 1 Tbsp. peanut butter 1 serving of Turkey Chili* over 1/3 cup brown rice and topped with 2 oz. 1 ½ cups chopped romaine tossed with ½ cup grape tomatoes, chopped cilantro and a squeeze of lime juice 1 small pear 1 Kashi granola bar with 1 cup baby carrots and 1 cup celery sticks 1 cup cooked whole- wheat or brown rice pasta tossed with 2 servings Italian Vegetable Sauce*, 1 tsp. extra virgin olive oil and 1 oz. 4 Turkey Meatballs* topped with 1 orange Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 1
2 14- Day Burn Meal Plan DAY 4 DAY 5 DAY 6 DAY 7 1 slice whole- wheat toast Using non- stick cooking spray, sauté 1 cup of spinach. Add 2 scrambled eggs. When eggs have set top with 1 oz. shredded low- fat cheese. 1 cup fat- free milk or low- fat, straight or warmed 1 cup cubed melon Super Smoothie: 1 cup non- fat milk or low- fat, blended with 2 Tbsp. whey protein powder, ¾ cup blueberries and ½ cup crushed ice Warm 1 cup leftover whole- wheat pasta with 2 servings of Italian Vegetable Sauce* and 4 Turkey Meatballs*. 1 small orange or low- fat Bean Salad: ½ cup garbanzo beans tossed with 1 cup chopped tomatoes, 1 cup chopped cucumbers and 2 Tbsp. salsa 1 medium Baked Sweet Potato* topped with a sprinkle of cinnamon One medium cod fillet, baked in an aluminum foil packet*. Fill packet with 1 tsp. fresh squeezed lemon juice, ½ cup chopped tomatoes and Mediterranean Herb Blend* (4 oz. fish cooked). 1 ½ cups cooked broccoli and cauliflower, topped with 1 tsp. olive oil, a squeeze of fresh lemon juice and 1 oz. shredded low- fat cheese 6 oz. non- fat plain Greek yogurt with 1 small banana ¾ cup unsweetened whole grain cereal with 1 cup of non- fat milk or low- fat and ¾ cup blueberries 1 egg, hard- boiled or scrambled and cooked in microwave- safe bowl on high for 1 minute 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 cup tomato juice mixed with 2 Tbsp. whey protein powder, 1 tsp. cinnamon and ¾ cup blueberries Turkey sandwich: Fill 2 slices of whole- wheat toast with 3 thin slices of deli turkey, 1 thin slice of low- fat cheese, 1 cup lettuce leaves, ½ cup tomato slices, ½ cup grated carrot and a dollop of Dijon mustard. 1 cup raw sugar snap peas 1 small apple or low- fat 2 Tbsp. hummus with 1 cup baby carrots and 1 cup celery 2/3 cup cooked brown rice Shrimp Stir- fry: In a non- stick fry pan, heat 1 tsp. canola oil over high heat. Stir- fry 1 cup julienned carrots, 1 cup chopped broccoli, ½ cup chopped mushrooms and ½ cup chopped bell peppers. When vegetables are almost tender, add 5 oz. of shelled, cooked shrimp (about 16 medium, count shrimp). Cover with Asian Stir- fry Sauce* and heat through (about 2 minutes) or until sauce thickens. 2, 2 ½" graham crackers with 1 ½ tsp. peanut butter and 1 small pear Prepare Veggie Soup* for tomorrow's lunch. 1 poached egg, served with 1 cup mushrooms, sautéed using non- stick cooking spray, on ½ a toasted, whole- wheat English muffin and topped with 1 oz. 3 slices turkey bacon 1 cup fat- free milk or low- fat, straight or warmed ¾ cup blueberries Super Smoothie: Blend 1 cup non- fat milk or low- fat, 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice Stuff 1, 6" whole- wheat pita with 3 slices deli turkey, 2 Tbsp. feta cheese, 1 cup shredded romaine lettuce, ½ cup chopped raw tomatoes and ½ cup cucumber. Sprinkle with Lemon Seasoning*. 1 cup snap peas 17 grapes or low- fat 2 Tbsp. hummus with 1 cup sugar snap peas and 1 cup cucumber spears 1 cup cooked long grain and wild rice One medium, 1" thick salmon fillet: Marinate in Dijon Lime Marinade* and bake in a foil lined baking dish at 400 for about minutes or until cooked through (4 oz. cooked). Steam 1 cup asparagus and ½ cup sliced red bell peppers and top with 2 Tbsp. feta cheese., mixed with 1 small diced apple Combine ½ cup plain oatmeal with 2 Tbsp. peanut or almond butter, 1 cup of fat- free milk or low- fat and 1 small diced apple. Heat in microwave according to package directions. 1 hard- boiled egg ½ cup non- fat flavored Greek yogurt with 1 apple spread with 1 Tbsp. peanut butter 2 servings of Veggie Soup*, heated with 1 cup rinsed, canned black beans 1 cup low- sodium, low- fat cottage cheese topped with 1 ¼ cups chopped strawberries or low- fat ½ a 6" pita, stuffed with 1 cup snap peas and 1 cup chopped raw broccoli and drizzled with low- sodium Tamari sauce 1 raw carrot Stuff 3, 6" taco shells with 8 oz. tofu stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime. Top with: ½ cup chopped raw tomatoes, 1 cup shredded romaine lettuce and 2 oz. shredded low- fat cheddar cheese. 1 cup steamed broccoli topped with a squeeze of fresh lime juice ¾ cup non- fat milk or low- fat with 1 tsp. chocolate syrup 1 orange BURN2.2 Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 2
3 14- Day Burn Meal Plan DAY 8 DAY 9 DAY 10 DAY 11 Make extra Greek Chicken Breast* and rice for tomorrow. Using non- stick cooking spray, sauté 1 sliced bell pepper. Add 2 scrambled eggs and cook until eggs set. Top with 2 Tbsp. salsa. Place cooked egg in ½ a 6" whole- wheat pita and top with 1 oz. 6 oz. non- fat Greek yogurt with 1 cup cubed melon and 1 apple spread with 1 Tbsp. peanut butter 1, 3- oz. can of tuna (packed in water), sprinkled with Lemon Herb Seasoning* Serve atop 2 cups shredded romaine lettuce, 1 cup cucumbers, ½ cup grape tomatoes, ½ cup red bell pepper slices, drizzled with lemon juice. 1 whole wheat roll or 1, 6" pita bread, toasted and topped with 1 slice low- fat cheese 17 small grapes 1 Kashi granola bar, 1 cup celery sticks and 1 cup baby carrots 1 cup cooked, plain long- grain and wild rice 1 medium Greek Chicken Breast* (4 oz. cooked). Serve on a spinach bed. Prepare Spinach: Sauté 3 cups raw spinach, ½ cup grated carrots, ½ cup chopped onions, and 1 tsp. chopped garlic in 1 tsp. olive oil. Add a squeeze of fresh lemon juice. Top with 2 Tbsp. feta cheese. ½ cup non- fat flavored Greek yogurt with ¾ blueberries mixed with ¼ cup low- fat granola and ¾ cup blueberries 2, 1- oz. vegetarian sausage patties, cooked using non- stick cooking spray or microwave 1 hard- boiled egg 1 cup tomato juice Super Smoothie: 1 cup non- fat milk or low- fat blended with 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice Mix 1 cup cold long- grain and wild rice with ½ cup chopped red bell pepper, ½ cup grated carrot and ½ cup chopped red onion. Toss with a squirt of fresh lemon juice and chopped parsley to taste. Serve atop 3 cups fresh spinach with one medium cold, cooked Greek Chicken Breast* (4 oz. cooked) 1 small apple 2 Tbsp. hummus with 1 cup snap peas and 1 cup baby carrots 1 whole- wheat bun or 2 slices whole- wheat bread 1 frozen veggie burger (approximately 3 oz.) cooked according to package directions. Top with 1 slice low- fat cheese. Side salad: 2 cups romaine lettuce, 1 cup grape tomatoes, 1 cup grated carrot, ½ cup and 1 hard- boiled egg, tossed with 2 Tbsp. light salad dressing blended with 1 ¼ cups sliced strawberries and ½ cup crushed ice Sauté 1 cup bell peppers. Add 2 scrambled eggs and cook until eggs set. Top with 2 Tbsp. salsa. Place cooked egg in ½ a 6" whole- wheat pita, and top with 1 oz.. 1 cup melon cubes, straight or warmed and 1 apple spread with 1 Tbsp. peanut butter Fill 1, 6" whole- wheat pita bread with 1 cup chopped broccoli, 1 cup grated carrot, ½ cup garbanzo beans and 4 Tbsp. feta cheese. Sprinkle with Lemon Seasoning*. 1 cup celery sticks 1 small apple with 1 Tbsp. peanut butter Black Bean Salad: ½ cup black beans mixed with 2 Tbsp. salsa (of choice), 1 cup chopped bell peppers and 1 cup chopped tomatoes 1 small Baked Sweet Potato* 1 medium tilapia fillet, cooked in an aluminum foil packet*. Fill foil packet with 2 servings of Veggie Salsa* (4 oz. cooked fish). Serve sprinkled with 1 oz.. with ¾ cup blueberries and 1 Tbsp. chopped nuts Prepare extra Baked Lemon Chicken* for tomorrow's lunch. Combine ½ cup plain oatmeal mixed with 1 cup of non- fat milk or low- fat. Heat in microwave according to package directions. 2 frozen, pre- cooked, low- fat sausage links, prepared according to directions 1 small banana spread with 1 Tbsp. peanut or almond butter with 1 small pear spread with 1 Tbsp. almond or peanut butter Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 1 thin slice low- fat cheese, ½ cup raw chopped tomatoes, ½ cup diced celery and 1 cup shredded romaine lettuce. Top with 2 Tbsp. of your choice of salsa. 1 cup snap peas 17 grapes 1 Kashi granola bar with 1 cup broccoli florets and 1 cup baby carrots 2/3 cup cooked quinoa topped with 2 servings of Italian Vegetable Sauce* and 2 Tbsp. 1 medium Baked Lemon Chicken Breast* (4 oz. cooked) with 1 small pear and 1 Tbsp. chopped nuts Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 3
4 DAY Day Burn Meal Plan DAY 13 DAY 14 ¾ cup unsweetened whole grain cereal in 1 cup non- fat milk or low- fat 3 slices cooked turkey bacon 1 tomato, halved, seasoned with Mediterranean Herb Blend* and broiled until tender 1 cup cubed melon with ½ cup low- fat, low- sodium cottage cheese mixed with 2 Tbsp. whey protein powder, 1 tsp. cinnamon and ¾ cup blueberries 2/3 cup cold, cooked quinoa tossed with 1 small chopped tomato, ¼ cup chopped celery, and 1 grated small carrot. Sprinkle with Mediterranean Herb Blend*. Serve atop 2 cups spinach leaves. 1 medium cold Baked Lemon Chicken Breast* (4 oz. cooked) 2 Tbsp. hummus with 2 cups mixed broccoli and cauliflower florets Heat 1, 4" frozen whole- wheat waffle and top with ¼ cup low- sodium, low- fat cottage cheese, 1 small apple, sliced and sprinkle of cinnamon. Using non- stick cooking spray, sauté 1 cup mushrooms. Add 2 scrambled eggs and cook until eggs have set., straight or warmed Super Smoothie: Blend 1 cup non- fat milk or low- fat, 2 Tbsp. whey protein powder, 1 ¼ cups strawberries and ½ cup crushed ice Combine 1 cup shelled edamame (thawed if using frozen product), 1 cup canned, rinsed black beans, 1 cup chopped red bell peppers, ½ cup celery and ¼ cup raw chopped red onion with juice of half a lime, 1 Tbsp. chopped cilantro and ¼ tsp. cumin. Serve over 2 cups raw spinach topped with 4 Tbsp. feta cheese. 17 small grapes ½ toasted whole- wheat English muffin, topped with 1 poached egg and 2 oz. shredded low- fat cheese ¾ cup blueberries 1 cup tomato juice, straight or heated blended with 2 Tbsp. whey protein powder and 1 small banana Stuff 1, 6" whole- wheat pita with 3 thin slices deli turkey, 1 thin slice low- fat cheese, ½ cup sugar snap peas, ½ cup finely grated carrot and 1 cup shredded lettuce. Drizzle with low- sodium Tamari sauce. 1 ½ cups mixed celery and carrot sticks 1 small orange 1 Kashi granola bar with 1 cup bell pepper and 1 cup cucumber spears Great job with your 14- day meal plan! Like the results? Keep the momentum going by mixing and matching meals from your plan. Since all your breakfasts, lunches, dinners and snacks are built to deliver the same nutrition profile, you can create your own plan by repeating your favorite meals. Way to work your Koko program! Marinate 8 oz. tofu in 1 serving of Asian Marinade*. Bake at 350 for minutes, turning once halfway through cooking. 2/3 cup cooked brown rice Stir- fry 1 cup raw sliced bell peppers, ½ drained, canned water chestnuts, 1 cup broccoli florets, 1 ½ cups edamame and ½ cup bean sprouts in 1 tsp. canola oil and 1 clove chopped garlic. 1 orange ¾ cup non- fat milk or low- fat with 1 tsp. chocolate syrup 1 Kashi granola bar, 1 cup celery sticks and 1 cup bell peppers 2/3 cup cooked brown rice Beef kebab: Skewer 5 small cubes of lean beef, such as top sirloin, with ½ cup grape tomatoes, 1 cup whole mushrooms, 1 cup thickly sliced zucchini and ½ cup sliced bell pepper. Brush with 1 tsp. olive oil and 1 serving Greek Marinade*. Broil or grill over medium heat until cooked through. topped with ¾ cup blueberries Stuff 3, 6" taco shells with 5 oz. cooked shrimp (about 16, count), stir- fried in 1 tsp. canola oil, ½ tsp. cumin and the juice of ½ a fresh squeezed lime until heated through. Top with: ½ cup chopped raw tomatoes, ½ cup chopped red bell pepper and 1 cup shredded romaine lettuce. Serve with ¾ cup steamed asparagus topped with a squeeze of fresh lime juice. 1 cup cubed melon ½ cup non- fat flavored Greek yogurt with 2 Tbsp. granola Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 4
5 Pantry & Shopping Lists Stock up on these items to make preparing your Koko Fuel meals a breeze. Approximate quantities are included to help with your shopping. Use the Weekly Shopping Lists to see what perishable items you ll need each week. Enjoy the fat- burning benefits of these nutrient- rich foods! 14- Day Burn Meal Plan PANTRY LIST Check your cabinets! You ll need these ingredients to make the dishes in your plan. Beverages Coffee (optional) Herbal Tea (optional) Condiments Balsamic Vinegar Canola or Vegetable Oil Chocolate Syrup Dijon Mustard Extra Virgin Olive Oil Hot Sauce Ketchup (optional) Light Salad Dressing Salsa Tamari Soy sauce (low- sodium) Tomato Sauce Grains and Cereals Brown Rice Instant Oatmeal (plain) Long- grain and Wild Rice Low- fat Granola Quinoa Taco Shells (small, corn) Whole Grain Cereal (plain, unsweetened) Whole- wheat or Brown Rice Pasta Other Food Peanut or Almond Butter Vegetable Broth - Low- sodium Herbs and Spices Basil Black Pepper Cayenne Pepper Chili Powder Cinnamon Cumin Marjoram Mint Oregano Rosemary Salt Thyme Non- Food Items Aluminum Foil Non- stick Cooking Spray STAPLES You'll need these items throughout your program. Stock up now if you don't have them on hand! Bakery Whole- wheat Bread Whole- wheat English Muffins Whole- wheat Pita Bread Whole- wheat Rolls Dairy/ Refrigerated Eggs Reduced Fat Feta Cheese (1 package) Low- fat Cottage Cheese (1 small carton) Low- fat Shredded Cheese (1, 8- oz. package) Low- fat Sliced Cheese Non- fat Milk or Low- fat Soymilk Orange Juice (for marinade) Frozen Edamame (shelled) Low- fat Sausage Links (Turkey or Pork) Vegetarian Sausage Patties Veggie Burgers Whole- wheat Waffles Grocery Dry Goods Bottled Carrot Juice Bottled Low- sodium Tomato Juice Canned Black Beans (2, 15- oz. can) Canned Crushed Tomatoes (1, 28- oz. can) Canned Garbanzo Beans (1, 15- oz. can) Canned Kidney Beans (2, 15- oz. cans) Canned Low- sodium Lentil- Vegetable Soup (1 can) Canned Tuna (packed in water) (1, 3- oz. can) Canned Water Chestnuts (1, 8- oz. can) Chopped Nuts Crushed Pineapple in juice (1, 4- oz. can) Graham Crackers Kashi Granola Bars Other Whey Protein Powder Produce Staples Garlic Ginger Root Onions Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 5
6 14- Day Burn Meal Plan WEEK 1 SHOPPING LIST You ll need these perishable foods for your Week 1 meal plan! Dairy Non- fat flavored Greek Yogurt (1, 4- oz. cup) Non- fat plain Greek Yogurt (7, 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (2) Frozen Cod Fillet (1) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Salmon Fillet (1) Ground Turkey (93% Lean) - 2 lbs. Turkey Bacon (1 package) Produce Apples (7) Asparagus (1 bunch) Avocado (1) Baby Carrots (3, 8- oz. bags) Bananas (4 small) Bell Peppers, red and green (4-5) Blueberries (fresh or frozen) (1 quart) Broccoli (2 small heads) Carrots (4 bags) Cauliflower (1 small head) Celery (3 bags) Cilantro (1 small bunch) Cucumbers (3 large) Grape Tomatoes (1 pint) Grapes (1 small bunch) Green Beans (2/3 lb.) Lemons (6) Limes (7-8) Melon (1 small) Mushrooms (1 ½ lbs.) Oranges (3) Parsley (1 small bunch) Pears (3) Romaine Lettuce (2 heads) Spinach (2, 10- oz. bags) Strawberries (fresh or frozen) (1 quart plus 1 pint) Sugar Snap Peas (4, 8- oz. bags) Sweet Potato (1) Tomatoes (6-7 lbs.) WEEK 2 SHOPPING LIST You ll need to restock these perishable items for week 2 of your program. Dairy Non- fat flavored Greek Yogurt (2, 4- oz. cup) Non- fat plain Greek Yogurt (9. 6- oz. cups) Tofu Extra Firm (1, 14- oz. package) Deli Hummus Turkey Breast Low- Sodium (1, 8- oz. package) Meat & Seafood Boneless Chicken Breasts (4) Frozen Cooked Shrimp (1 bag Medium, count) Frozen Tilapia Fillet (1) Top Sirloin Steak (2/3 lb.) Turkey Bacon (1 package) Produce Apples (5) Asparagus (1 bunch) Baby Carrots (3, 8- oz. bags) Bananas (2 small) Bean Sprouts (1 small carton) Bell Peppers, red and green (9-10) Blueberries (fresh or frozen) (1 quart plus 1 pint) Broccoli (2 small heads) Carrots (2 bags) Cauliflower (1 small head) Celery (2 bags) Cilantro (1 small bunch) Cucumbers (1 large) Grape Tomatoes (1 pint) Grapes (1 medium bunch) Lemons (8) Limes (2-3) Melon (2 small) Mushrooms (1 lb.) Oranges (2) Parsley (1 small bunch) Pears (2) Red Onion (2 small) Romaine Lettuce (2-3 heads) Spinach (3, 10- oz. bags) Strawberries (fresh or frozen) (1 quart) Sugar Snap Peas (3, 8- oz. bags) Sweet Potato (1) Tomatoes (3-4 lbs.) Zucchini (1 small) Copyright 2013 Koko Fitness, Inc. All rights reserved. Page 6
14- Day Burn Meal Plan
14- Day Burn Meal Plan Ready to Burn Some Fat? Your 14- Day Meal Plan features nutrient- dense, complex carbohydrates and lean proteins to maintain lean muscle while burning fat. Use the pantry and shopping
More information14- Day Build Meal Plan
14- Day Build Meal Plan DAY 1 Prepare extra quinoa and Baked Lemon Chicken* for tomorrow s lunch DAY 2 Make extra brown rice and Turkey Chili* for tomorrow s lunch DAY 3 Want to Build Some Muscle? Your
More information14- Day Build Meal Plan
14- Day Build Meal Plan Want to Build Some Muscle? Your 14- Day Meal Plan combines lean protein with high quality, complex carbs to support muscle growth. Use the pantry and shopping list at the end of
More informationBlueberry Waffles (from frozen) with Whipped margarine Light Syrup 1% Milk Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 000 calories Carbohydrate s Blueberry Waffles (from frozen) with Whipped margarine Light Syrup % Milk Unsweetened Coffee or tea tsp. (0 ml) Tbsp.
More informationGet Your Awesome On! Meal Plan and Recipes Week 6 1
Get Your Awesome On! Meal Plan and Recipes Week 6 1 Day 1 Breakfast: Layer a 6 ounce cup of low-fat plain yogurt with ½ cup of sliced mixed berries (frozen or fresh), 2 tablespoon of chopped walnuts, and
More informationWeek 5 Table of Contents Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 Week 3 Week 8 Week 4 Dining Out Guide
Table of Contents Getting Started...3 Tips...4 Food Swap List...5 Week 1...7 Day 1...9 Day 2... 11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1...25 Day 2...27 Day 3...29 Day
More informationTable of Contents Week 5 Getting Started Tips Food Swap List Week 1 Week 6 Week 2 Week 7 ifit - NUTRITION GUIDE 8- Week 3 Week 8 WEEK GUIDE T Week 4
Table of Contents Getting Started... 3 Tips... 4 Food Swap List... 5 Week 1... 7 Day 1...9 Day 2...11 Day 3...13 Day 4...15 Day 5...17 Day 6...19 Day 7...21 Week 2...23 Day 1... 25 Day 2...27 Day 3...
More informationPlain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water
FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationInspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado
Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables
More informationCityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY
Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice
More information4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks
How it Works Choose a schedule to follow: 4 Meals + 1 Snack - OR - 3 Meals + 2 Snacks Are you Breastfeeding? Eat 4 meals a day, plus 2 snacks from the 200-300 Calorie Snack list. Include any additional
More informationCODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable
EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate
More informationCottage Cheese and Fruit Parfait Low-fat cottage cheese, 1% milkfat Blueberries Low-fat, reduced sugar granola Unsweetened Coffee or tea Water
SPRING/SUMMER WEEK MEAL PLAN Day Menu Item 600 calories 2000 calories Entrée Protein/ s Cottage Cheese and Parfait Low-fat cottage cheese, % milkfat Blueberries Low-fat, reduced sugar granola Unsweetened
More informationDay one: Breakfast: Peanut butter and banana smoothie
Day one: Peanut butter and banana smoothie 1 cup unsweetened almond milk or coconut milk 1/2 banana, frozen or fresh 1/2 tbsp of natural peanut butter 1 tbsp of ground flax seeds 1 tbsp of cocoa powder
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationLunch. Dinner. Calories Fat (g) Carbohydrates Protein (g)
MONDAY Burrito 1 egg white 17 0 0 5 1/4 cup low-sodium salsa 20 0 4 0 1 8-inch whole-wheat tortilla 110 2 23 4 1/2 cup grapes 48 0 12 0 Total 281 3 52 18 Note: Cook the egg white in a skillet with non-stick
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More information1600 Calorie Meal Plans
1600 Calorie Meal Plans - All meals are modeled after the plate method to include about 1 cup of carbohydrates or starches, 3 to 4 ounces of protein, and an unlimited amount of non starchy vegetables.
More informationMediterranean Veggie & Quinoa Salad. Tip: cook extra quinoa to have cooked already for the rest of the week! Citrus Avocado Salad with Chicken
CITRUS cleanse Meal Plan Days 1-3 Breakfast Lunch Snack Dinner Monday Tuesday Wednesday Mexican Eggs in a Mug On the side: 1 small apple Blueberry Protein Breakfast Smoothie Orange Creamsicle Overnight
More informationMy Viva Plan Lunch L Basics
My Viva Plan Lunch Basics Lunch Basics When putting together any meal keep it simple. Healthy choices don t need to be complicated they just need to be available! By keeping just a handful of foods in
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Breakfast burrito: Whole wheat wrap Scrambled eggs, cheese Salsa, green pepper, onion, mushrooms
Mega Menu WEEK 4 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Lunch Supper Breakfast sandwich: Whole wheat English muffin Eggs & cheese Tomato Orange juice Turkey sandwich: Whole grain bread Turkey
More informationMy 30 Day Healthy Lifestyle Eating Plan
My 30 Day Healthy Lifestyle Eating Plan Mount Sinai is committed to helping you take a mindful approach to self-care and healthy living. An important part of self-care includes choosing foods that are
More informationWeek 2 Citrus cleanse
Grains (LIST A) ¼ cup quinoa** 2 limes 1 lemon 1 small apple 1 ½ cups spinach DAY 1 2 large zucchini (2 cups chopped, ½ cup grated) ½ cup diced cucumber ¼ cup diced tomato 2 cups diced bell peppers (2
More informationBreakfast 300 Calories
Contents Breakfast 300 Calories... 3 Breakfast 400 Calories... 5 Breakfast 500 Calories... 7 Lunch 300 Calories... 9 Lunch 400 Calories... 11 Lunch 500 Calories... 13 Dinner 300 Calories... 15 Dinner 400
More informationNutrition Guide. protein 25 g. carbohydrate 6 g. fat 5
Getting Started Welcome to the Nutrition Guide. This is your key to success! Following this meal plan will help you eat right and build lean, strong muscle. Designed to be simple and easy to follow, this
More informationTotal-Body Transformation Challenge
Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness
More informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you
More informationCityline 2017 Weight Loss Challenge: 7-day meal plan #3
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
More informationMENU #5 7 Day Meal Plan
MENU #5 7 Day Meal Plan Kelly Anne Erdman M.Sc., R.D. kannecar@telus.net Phone:403-220-8232 http://www.healthandperformancenutritioninc.com Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast
More information2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan
2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationLIFE HAS HEALTHY CHOICES
LIFE HAS HEALTHY CHOICES 2015 Recipes Black Bean Soup y 1 Italian Broccoli and Pasta y 2 Sweet Potato Fries y 3 Zucchini and Tomatoes y 4 Easy Greek Salad y 5 Baked Chicken Nuggets y 6 Peach Crisp y 11
More informationYour Quickstart Range Seeker Meal Plan
Your Quickstart Range Seeker Meal Plan Welcome to your 4-day plan for feeding your best self. Make it yours Use stand-ins for preferences or sensitivities. Replace dairy with plant-based milks, meat with
More informationSUN MON TUE WED THU FRI SAT. Microwave Apple Peanut Butter Muffin (6) 1/2 cup nonfat Greek yogurt (0) 369 (6)
Weekly Meal Plan SUN MON TUE WED THU FRI SAT Bacon, Egg, Zucchini, and Cheese Muffins (2) 1 1 light English muffin (2) 1 cup fresh fruit (0) Microwave Apple Peanut Butte Muffin (6) 1/2 cup nonfat Greek
More informationContents. Introduction... 4 Cycle 1 Meal Plans... 6 Day Cycle 2 Meal Plans...8 Day Cycle 3 Meal Plans...10 Day 9...
Contents Introduction... 4 Cycle 1 Meal Plans... 6 Day 1... 7 Day 2... 7 Day 3... 7 Cycle 2 Meal Plans...8 Day 4... 9 Day 5... 9 Day 6... 9 Cycle 3 Meal Plans...10 Day 7... 11 Day 8... 11 Day 9... 11 Cycle
More informationHEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts
HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your
More informationEat WELL. Live WELL. Be WELL!
Meals in Minutes 20 30 Dietitian approved meals in under NUTRITION EDUCATION with Supermarket.Dietitians@Cobornsinc.com minutes for you and your family. Our Supermarket Registered Dietitians AMY, RD, LD
More informationCARIBBEAN BURGERS. Ingredients:
CARIBBEAN BURGERS 1 lb (0.5 kg) lean ground pork 1/4 cup (50 ml) finely chopped onion 1 tsp (5 ml) grated lime peel 1 clove garlic, crushed 1 tsp (5 ml) thyme, crumbled 1/2 tsp (2 ml) allspice 1/2 tsp
More informationDr. McDougall's Right Foods Vegan Black Bean & Lime Soup
Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,
More informationTable of Contents. 10 Day Clean Eating Challenge
Table of Contents 10 Day Clean Eating Challenge 10 BREAKFAST RECIPES...3 Italian Scramble (T25)...3 Fruit and Cottage Cheese (Insanity)...3 Pita Scramble (Brazil Butt Lift)...3 Garden Frittata (Insanity
More information1500 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei n(gm)
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More informationHelp Your Diabetes: Menu & Recipes for Week 8
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 8 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Scrambled Eggs w/ Onions & Olives Eggs Over Easy Red Peppers
More informationCONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts
CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationFOR ONE Summer Sample Plan
FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,
More informationAmazing Abs. Eating Guide. Daily Meal Plans, 48 Delicious Recipes & Weekly Grocery Lists
Amazing Abs Eating Guide Daily Meal Plans, 48 Delicious Recipes & Weekly Grocery Lists Introduction Amazing Abs Eating Guide We understand that life can get pretty hectic. Sometimes you barely have time
More informationBikini Belly Flush Cookbook
Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together
More informationHeart Healthy For 2 Sample Plan
Meal 1 Pecan-Crusted Honey Mustard Salmon Roasted Carrots and Onions With Spinach Sauté 20m 20m 40m Calories 270 170 440 Fat (g) 16 8 24 Sat. Fat (g) 1 1 2 Protein (g) 25 4 29 Carb (g) 6 23 29 Fiber (g)
More informationPregnancy Nutrition Guide Instructions
1 Pregnancy Nutrition Guide Instructions Your Pregnancy nutrition is extremely important. as well. good eater and not a picky one. you. poor nutrition. 2 snacks. all times. recipes. your pregnancy. mood
More informationFRIDGE & PANTRY STOCK
The Clean Eating Meal Plan is designed for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these
More informationPEANUT BUTTER SMOOTHIE
OATMEAL ROCKET FUEL Mix frozen blueberries and oatmeal, and your morning porridge turns into rocket fuel. 1/3 c. rolled oats 2/3 c. water 1/2 c. fresh or frozen berries Combine oats and water in a microwaveable
More information1200-Calorie Meal Plan
1200-Calorie Meal Plan Meal/Snack Servings/Food Category Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 1 oz. Protein 1 hardbed egg (1 Salsa Scrambles Eggs: 2 egg whites (1
More information#1 Buffalo Chicken Chili
#1 Buffalo Chicken Chili 5 garlic cloves, minced 1 large onion, chopped 3 large carrots, chopped 3 large celery stalks, chopped 2 x 15 oz cans any low sodium beans, drained & rinsed 1/4 cup Frank s red
More information5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber
5 Day Clean Eating Meal Plan with Grocery List Healthy Wisdom from Amber Like most women, you have probably experienced self- sabotage and a lack of preparation on your health and weight loss journey.
More informationShopping List: 4 Hearty Salads for Easy Lunches
Shopping List: 4 Hearty Salads for Easy Lunches Dry Goods 1 can lentils 1 can low- sodium beans 1 can corn (or 1 cup frozen corn) 2 cups dry quinoa ¼ cup almonds or other nuts 1 loaf of whole wheat bread
More informationSunday Monday Tuesday Wednesday Thursday Friday Snacks on Hand. Cottage Cheese and Fruit. Toast w/ jam
Meal Plan Week 1 Breakfast Lunch Dinner Daily Notes Sunday Monday Tuesday Wednesday Thursday Friday Snacks on Hand Cheesy Mushroom Eggs (Saute mushrooms, scramble eggs, melt in a cheese slice) Spaghetti
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationGet the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.
Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains
More information1900 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protei Qty Measure Description
DAY 1 Protei n Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp Seeds 9.00 3.00 12.00 168.00
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationCamille Durante
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each
More information2400 CALORIE VEGETARIAN MEAL PLAN DAY 1 Protein Qty. Measure Description
DAY 1 Breakfast Oatmeal Topped with Hemp and Blueberries 1 Cup Blueberries, raw 1.07 21.01 0.48 82.65 1/2 Teaspoon Cinnamon 0.15 2.70 0.10 9.00 3 Tablespoons Hemp seeds 9.00 3.00 12.00 168.00 2 Cups Milk,
More informationCityline Weight Loss Challenge Day Meal Plan #2
Cityline Weight Loss Challenge 2018 7-Day Meal Plan #2 MONDAY - DAY 1 Spinach and feta egg white omelet 2 organic eggs 1 teaspoon butter 1 cup baby spinach 1 tablespoon of crumbled feta Pinch of sea salt
More informationCongratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program!
Congratulations on the start of a new beginning with your Adonis Golden Ratio Nutrition Program! Substitutions: 2500 Just like you can adjust when you eat, you can also adjust what you eat. If you really
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationFilipino Chicken Adobo with
Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken
More information24 day challenge sample meal plan
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
More information2019 Cityline Weight Loss Challenge 7-Day Meal Plan
2019 Cityline Weight Loss Challenge 7-Day Meal Plan MONDAY DAY 1 Chocolate blueberry smoothie 1 scoop chocolate protein powder ½ cup frozen blueberries 1 cup unsweetened nut milk 1 teaspoon unsweetened
More informationFOR ONE Fall/Winter Sample Plan
FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions
More informationFRIDGE & PANTRY STOCK
1 Page The Clean Eating Meal Plan is designed to be family friendly meals for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very
More informationSOUPS, SALADS & VEGETABLES
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
More informationTraditional October Week 40 eatathomecooks.com
Slow Cooker Cilantro Lime Chicken Sandwiches, Green Beans Slow Cooker Beef and Black Bean Taco Bake, Chips & Salsa, Sliced Avocado Pesto and Crushed Tomato Shells, Garlic Breadsticks, Salad 15 Minute Meal
More informationNo Limit Personal Training. Healthy Recipes
No Limit Personal Training Healthy Recipes WHAT COUNTS AS A SERVING BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP: 1 SLICE OF BREAD, ½ BAGEL OR ENGLISH MUFFIN ABOUT 1 CUP READY- TO- EAT CEREAL
More informationParamus Community Cookbook
Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of
More informationA breakfast that would make anyone happy to get out of bed. Makes 1 serving
NOTE: There are some recipes listed below that are not in the meal plan. Feel free to swap the meal plan recipes for these ones or use them as alternatives for later use. Apple Cinnamon Pancakes Makes
More informationExpedition Recipes. 7 breakfasts 14 meals 8 snacks
Expedition Recipes 7 breakfasts 14 meals 8 snacks Expedition Recipes - breakfasts breakfast 01 Deluxe Grilled Cheese or Breakfast Sandwich breakfast 02 Cream Choco/Banana of Wheat 5 minutes 10 minutes
More informationPhase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION
Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved
More informationTHIS IS WHY YOU RE SICK & TIRED
THIS IS WHY YOU RE SICK & TIRED (AND HOW TO LOOK AND FEEL AMAZING) BY JACKIE WARNER Contents Recipes 5 Breakfast Options 5 Berry Smoothie 5 Citrus Smoothie 5 Pineapple Smoothie 5 Beet Smoothie 6 Orange
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
More informationDairy Free Menus for 1600 Calories Per Day
Each Sample Menu will give you healthy meal options that are all approximately 1600 calories for the day. Sample Menu 1 Cereal with Berries 346 cals 1¼ cups whole grain cereal 225 cals ½ cup rice or almond
More informationPerfect Meal Plans. Week 12
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Spinach Scramble Taco Salad with Fried Eggs Meatloaf Muffins Topped with Mashed Cauliflower A12 B12 C12 Day 2 Leftovers from B12 B12 A1
More informationLIME AND GINGER CHICKEN
LIME AND GINGER CHICKEN 4 boneless skinless chicken breasts 2 tbsp (25 ml) fresh lime juice 1 tbsp (15 ml) grated fresh ginger 2 tsp (10 ml) honey 1/2 tsp (2 ml) grated lime peel Using a sharp knife, score
More informationGROCERY LIST MAPLE MUSTARD CHICKEN THIGHS SPINACH QUINOA & CHICKPEA SALAD TOMATO SOUP & GRILLED CHEESE CROUTONS HONEY MUSTARD SALMON
BRIGHTON THE DAY / RECIPES WEEK MAPLE MUSTARD CHICKEN THIGHS SPINACH QUINOA & CHICKPEA SALAD TOMATO SOUP & GRILLED CHEESE CROUTONS HONEY MUSTARD SALMON SWEET & SAVORY CHICKEN PANINI GROCERY LIST 4 LARGE
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More information2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY
More informationLOSE DAYS 7 POUNDS IN MEAL PLAN. Fat Freeze System 7 Day Meal Plan
LOSE 7 POUNDS IN DAYS MEAL PLAN A daily 1,500-calorie eating plan designed to help you lose seven pounds in seven days! Day 1 Greens, Eggs & Ham Quesadillas 2 low-carb fat-free small tortillas 2 large
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationM E A L P R E P 1 0 1
F i s h e r N u t r i t i o n S y s t e m s M E A L P R E P 1 0 1 M e a l P r e p l i k e a B o s s a n d R e d u c e M e a l T i m e S t r e s s S U Z A N N E F I S H E R M S, R D, L D N BENEFITS OF MEAL
More informationAvocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
More informationRecommended Grocery List
Recommended Grocery List Below is a list of must-haves to complete this week s worth of meals and many of the meals and recipes created by LIFE. Don t be overwhelmed; you re likely to have many of these
More information5 Grilled Salmon with Ginger-Mint Salsa. 6 Tilapia Imperial
SEAFOOD RECIPES TABLE OF CONTENTS 3 Baked Fish Stew Caribbean Shrimp Teriyaki Salmon Grilled Sole with Warm Aubergine Salad Dilled Alaskan Cod Easy Tilapia and Vegetable Packets Grilled Salmon with Spinach
More informationPantry: Cinnamon Coconut flakes Cocoa powder Pepper Cinnamon Paprika Cayenne
METAMORPHOSIS GROCERY LISTS Week Power Juice Blueberry Applesauce Sweet Potato Corn Pudding Carrot Parsnip Puree Gazpacho Veggie Protein Soup Chocolate Pudding 7 bunches kale Spinach (enough for 7 juices)
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More informationPlace tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.
HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions
More informationLunch Program Overview
Week 1 Monday Day 1 Lunch Program Overview Cheese and Veggie Wrap with Hummus and Assorted Veggie Sticks Assorted Veggie Sticks Fruit Salad Tuesday Day 2 Tuna Wraps Tear-it-up Romaine Salad and Simple
More informationFRIDGE & PANTRY STOCK
The Clean Eating Meal Plan is designed to be family friendly meals for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and
More informationDaily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes
For every 2 vegetables, enjoy 1 fruit 15% of daily calories from meat, dairy, and processed foods Unlimited non-starchy vegetables Daily Goals PLAN 4 1 ounce raw unsalted nuts/seeds 1 cup beans/legumes
More information