The Skinny on 14 DAYS OF DELICIOUS PREGNANCY MEALS & SNACKS DESIGNED TO HELP YOU CONQUER ANY CRAVING THE HEALTHY WAY. MICHELLEMARIEFIT.
|
|
- Bruce Jonas Stevenson
- 5 years ago
- Views:
Transcription
1 The Skinny on 14 DAYS OF DELICIOUS PREGNANCY MEALS & SNACKS DESIGNED TO HELP YOU CONQUER ANY CRAVING THE HEALTHY WAY. MICHELLEMARIEFIT.COM
2 thepounds without 1 breakfast sun mon tue wed thur fri 4 Egg White, Scramble Cottage Cheese 2 Gluten-Free Toast or (freezer section of grocery store) Oatmeal with Almond Milk + Berries 3-4 Egg Whites, Hard Boiled or scrambled Spinach Egg White Omelet 2 Gluten-Free Toast *Oatmeal Casserole *Fritatta *Oatmeal Casserole sat Scrambled Egg Whites Cottage Cheese Gluten-Free Toast snack lunch *Curried Chicken Salad + Nectarines over Brown Rice Maple Glazed Salmon Lemon Quinoa Roasted Asparagus Chicken + Mushroom Vinaigrette Brown Rice with Tomatoes & Basil Herbalicious Turkey Burgers Brown Rice Roasted Vegetable Salad Peach Chicken Edamame Rice Roasted Vegetable Salad Tex-Mex Sloppy Joes Quinoa & Zucchini Salad Roasted Broccoli Grilled/Baked Chicken South-Western Brown Rice Pilaf Roasted Broccoli snack dinner Maple Glazed Salmon Lemon Quinoa Roasted Asparagus *Chicken with Mushroom Vinaigrette *Brown Rice with Tomatoes & Basil snack options Choose 1 for each snack *Herbaceous Turkey Burger Brown Rice *Roasted Vegetable Salad Peach Chicken Edamame Rice Leftover Vegetable Salad *Tex-Mex Sloppy Joes *Quinoa & Zucchini Salad *Roasted Broccoli Raw Vegetables + Hummus Fruit + ¼ cup Almond or Cashew Butter Hard-Boiled Egg Whites + Avocado Fruit + ¼ Cup of Almonds, Cashews, or Pumpkin Seeds Left Over s from any meal Grilled/Baked Chicken (your favorite way) South-Western Brown Rice Pilaf Roasted Broccoli *Blueberry Protein Cake *Cocoa Oat Bites *Gluten-Free Brownie Bites *Oatmeal Pancake Cheat Meal <!!!>
3 thepounds without 2 breakfast sun mon tue wed thur fri Veggie Egg White Omelet Gluten-Free Toast Oatmeal 3-4 Egg Whites *Oatmeal Pancake *Oatmeal Strawberry Breakfast Bars Scrambled Egg Whites Gluten-Free Toast sat *Oatmeal Strawberry Breakfast Bars snack lunch *Mexican Tuna over Brown Rice and Greens Chicken Apple Chili Brown Rice Roasted Vegetables Grilled Steak Avocado Quinoa Salad Grilled Vegetables Honey Mustard Chicken Baked Sweet Potatoes Grilled Vegetables Lean & Mean Turkey Meatloaf Greens Salad Easy Barbecue Chicken Greens Salad Brown Rice Chicken Vegetable Brown Rice snack dinner *Chicken Apple Chili Brown Rice Roasted Vegetables Grilled Lean Steak *Avocado Quinoa Salad Grilled Vegetables snack options Choose 1 for each snack *Honey Mustard Chicken Baked Sweet Potatoes Leftover Vegetables *Lean & Mean Turkey Meatloaf Greens Salad *Easy Barbecue Chicken Greens Salad Brown Rice Raw Vegetables + Hummus Fruit + ¼ cup Almond or Cashew Butter Hard-Boiled Egg Whites + Avocado Fruit + ¼ Cup of Almonds, Cashews, or Pumpkin Seeds Left Over s from any meal Grilled / Baked Chicken (your way) *Vegetable Brown Rice *Blueberry Protein Cake *Cocoa Oat Bites *Gluten-Free Brownie Bites *Oatmeal Pancake Cheat Meal <!!!>
4 The Skinny on RECIPE BOOK MICHELLEMARIEFIT.COM
5 1 Oatmeal Pancake ½ cup oatmeal Protein Muffins
6 2 Curried Chicken Salad with Nectarines Maple Glazed Salmon
7 3 Lemon Herb Quinoa Asparagus
8 4 Chicken with Mushroom Vinaigrette Brown Rice with Tomatoes & Basil
9 8 Edamame Rice Salad Tex Mex Sloppy Joes
10 7 Cocoa Oat Bites Peach Chicken
11 6 Oatmeal Casserole Vegetable Frittata
12 5 Herbaceous Turkey Burgers Grilled Vegetable Salad
13 9 Quinoa & Zucchini Salad 3 small zucchini, diced 2 tsp cumin ¼ cup cilantro, chopped 1/8 tsp cinnamon SERVES 4 juice. Roasted Broccoli place the Broccoli Florets.
14 10 South-Western Brown Rice Pilaf 1 onion, diced 1 ½ tsp chili powder 1 tsp cumin 1 ½ cups brown rice 1 ½ cups water 1 lime, zested ½ cup cilantro, chopped Blueberry Protein Cakes 3 tbsp unsweetened applesauce
15 11 Mexican Tuna Salad SERVES 4 4 cans tuna, in water 2 tbsp limejuice Gluten-Free Brownie Bites Instructions 1 1/2 cup walnuts 14 dates, pitted 1/2 tsp cinnamon
16 12 Chicken Apple Chili 4 tsp chili powder 2 tsp cumin 2 red apples, diced 1 onion, chopped SERVES 8 Add the cheese and stir to combine. Avocado Quinoa Salad 2 cups water Let cool.
17 16 Vegetable Brown Rice SERVES 4 1 cup shelled edamame Sesame seeds, toasted, to taste 3 tbsp scallions, chopped Stir well to incorporate. Top with scallions and sesame seeds.
18 15 Cinnamon Glazed Cookies 3/4 tsp cinnamon 1/4 cup melted coconut oil Glaze 1 1/2 tbsp melted coconut oil 1 tbsp cinnamon Easy Barbecue Chicken 2 tsp chili powder ¼ tsp salt ½ tsp cumin 1/8 tsp cinnamon 1/8 tsp pepper SERVES 2
19 14 Lean & Mean Turkey Meatloaf SERVES 4 ½ cup oatmeal Oatmeal Strawberry Breakfast Bars Instructions 1 tsp cinnamon SERVES 1 2 tbsp almond butter 1 banana, mashed
20 13 Honey Mustard Chicken SERVES 4 done. Cauliflower Puree
21 MICHELLEMARIEFIT.COM
22 Dairy Eggs Cottage Cheese Goat Cheese Feta Shredded Cheddar Cheese Parmesan Cheese Land O Lakes Half & Half Almond Milk Spices & Baking Cinnamon Curry Powder Chili Powder Cumin Garlic Powder Grill Seasoning Ginger Sesame Seeds Baking Powder Shredded Coconut Flax Meal (ground flax seeds) Chia Seeds Coconut Flour Almond Meal (Ground almonds) Cocoa Powder Baking Chocolate Chips Canned Goods Diced Tomatoes Cannelinni Beans Tuna Grains Quinoa Brown Rice SHOPPING LIST Produce Fruit Avocado Carrots Cucumbers Peppers Nectarines, Peaches Berries Red Apples Bananas Celery Green Onions Cilantro Parsley Dill Chives / scallions Basil Garlic Lemons and Limes Oranges Dates Mushrooms Portobello Mushrooms Asparagus Zucchini Yellow Squash Cauliflower Broccoli Red Onions Red Pepper Yellow Pepper Carrots Tomatoes Deli Hummus Condiments Agave Nectar or Honey Vanilla Extract Applesauce Maple Syrup Almond Butter Apricot Preserves Stevia Brown or Coconut Sugar Rice Wine Vinegar Apple Cider Vinegar Sherry Vinegar Balsamic Vinegar Worcestershire Sauce Roasted Peppers Whole Grain Mustard Dijon Mustard Low Sodium Chicken Stock (boxed) Coconut Oil Sesame Oil Frozen Foods Gluten-Free Bread or English Muffins Shelled Edamame Frozen Corn Protein Chicken Salmon Ground Turkey Misc. Cashews, Almonds Freeze Dried Fruit Oatmeal Protein Powder
Pregnancy 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 informationSHOPPING LIST DATE: o Liquid Stevia - B1 o Unsweetened Apple Sauce - B2 B1. Overnight Cake Batter Protein Oatmeal
MEAL OPTIONS WEEK 3 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 DATE: o Liquid Stevia - B1 o Unsweetened Apple Sauce - B2 B1. Overnight Cake Batter Protein Oatmeal o Maple Syrup OR Raw Honey - B2 B2. Apple Mug
More informationSample Meal Plan - Clinic Copy. Created by
Created by 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Caramelized Banana & Almond Oatmeal Spinach and Sweet Potato Egg Muffins Caramelized Banana & Almond Oatmeal Spinach and Sweet Potato Egg Muffins
More informationNutrition Plan for: Challenge. Goals. Action Steps. Additional Resources
Nutrition Plan for: Challenge Goals Short Term: Long Term: Action Steps 1. 2. 3. Additional Resources 1. Recipes found here: https://healthystepsnutrition.com/healthy-recipes/ You can also find the HSN
More informationMonday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites. 3 protein pancakes*** 4 tsp (80g) almond butter ½ apple
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites 2 egg muffins*** ¼ cup (75g) blueberries 4 T (24g) almond slivers Snack 2 protein pancakes*** 2 tsp (40g)
More informationMonday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites. 3 protein pancakes*** 2 T almond butter. ½ apple.
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 4 T almond slivers Snack 1 protein pancake*** 1 tsp Lunch with 4 T avocado 3/4
More informationMonday Tuesday Wednesday Thursday. 3 protein pancakes*** 2 T almond butter. ½ apple. 8 ounces water. ½ apple. 1 egg 1 T avocado.
Week 1 Monday Tuesday Wednesday Thursday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** Lunch chicken with 2 T avocado 3/4 cup
More informationAucoin 2017 Healthy Steps Nutrition Recipes found at:
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 2/3 cup (60g) oatmeal with 2 egg whites 1 egg muffin ½ cup (75g) blueberries 2 T (12g) almond slivers Snack 1 protein pancake*** 1 tsp (40g) almond
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 informationMarchand 2017 Healthy Steps Nutrition Recipes found at:
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup (90g) oatmeal with 2 egg whites 2 egg muffins*** ¼ cup (75g) blueberries 2 T (12g) almond slivers Snack 1 protein pancake*** 1 tsp (20g)
More informationMeal Prep Sunday Program. Created by St. Jude Wellness Center
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
More informationMacro Guide. Name Amount Calories Fat Carb Protein Sub 1 Serving Sub 2 Serving Sub 3 Serving 1 Up Nutrition Whey Protein Powder
1 Up Nutrition Whey Protein Powder 1 scoop (33.5 grams) 138 2.0 5.0 25.0 2% milk 1 cup 120 5.0 11.0 8.0 Air-popped Popcorn Alfalfa seeds, sprouted, raw popped 31 0.3 6.2 1.0 Protein Coffee Greek yogurt,
More informationUK Challenge Meal Plans
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 2-3 4 ingredient protein pancakes*** 1-2 tsp almond butter Snack 1 protein pancake*** (left over from breakfast recipe) Lunch 125-175g grilled
More informationEasy Peasy Slow Cooker Program. Created by St. Jude Wellness Center
Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we
More informationDATE: o Pure Maple Syrup OR Stevia OR Raw Honey - B2 o Raw Honey - D2
MEAL OPTIONS WEEK 2 (SAMPLE 1) BREAKFAST CHOICES - Meal 1 DATE: B1. Individual Egg & Spinach Cups B2. Chocolate Chia Pudding MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES -
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 informationOctober 2-8 Meal Plan
October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner
More informationIngredients & Directions:
Client Recipes Afternoon Parfait Ingredients & ½ cup Greek Yogurt Just a handful of roasted unsalted almonds ¼ cup frozen berries (this one is black cherries/blackberries/raspberries and blueberries) 1
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 informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie
Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats
More informationLifestyle Plan Week 8
Lifestyle Plan Week 8 Believe it or not, most people have no trouble getting enough whole grains into their diet. Clearly, all white breads should be replaced with whole grains, but don t go overboard:
More informationFood That Works - Red Week Menu
Food That Works - Red Week Menu AKA THE SHORT WEEK PREP DAY RECIPE Hard-Boiled Eggs BREAKFAST Greek Yogurt Bowl with Fruit, Nuts, and Honey Home Fries served with Fried Eggs Quick Omelet aka Quomelet Smoothies
More informationMonday Tuesday Wednesday Thursday Friday Saturday Sunday
Weekly Menu Plan 2 Breakfast Lunch Dinner Snacks for the day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Hot oatmeal Yogurt Almonds or High- fibre Fruit Smoothie 100% whole Healthy Milk or
More informationUK Meal Plan. Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites. ½ apple. 250ml water. ½ apple.
Week 1 Monday Tuesday Wednesday Thursday Friday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** Lunch with 2 T avocado 3/4 cup
More informationGETTING STARTED. Protein = 4 calories per gram Carbohydrate = 4 calories per gram Fat = 9 calories per gram
30 Day Meal Plan GETTING STARTED Knowing what to eat and when to eat it is a big part of the Orangetheory Fitness eating plan. Initially, it can be really confusing and even time- intensive, but there
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationUK Meal Plan. Monday Tuesday Wednesday Thursday. ½ apple. 250 ml water. ½ apple. 1 egg 1 T avocado. 3 T Hummus Carrots and celery.
Week 1 Monday Tuesday Wednesday Thursday Breakfast 1 cup oatmeal with 2 egg whites 2 egg muffins*** ¼ cup blueberries 2 T almond slivers Snack 1 protein pancake*** 1 tsp Lunch with 2 T avocado 3/4 cup
More informationNUT MILK GRANOLA POTS
NUT MILK (250ml) 35 EGP - (500ml) 60 EGP ALMOND MILK Almonds GRANOLA POTS (350-400g) 45 EGP CINNAMON & RAISIN GRANOLA POT Yoghurt, Rolled Oats, Cinnamon, Honey, Raisins, Almonds. DARK CHOCOLATE GRANOLA
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationPlant Based ON THE GO. (Week 6) Plant based for real life... eattolivedaily.com
Plant Based ON THE GO MEAL PLAN (Week 6) SCHEDULE RECIPES SHOPPING LIST Plant based for real life... eattolivedaily.com O N T H E G O W E E K 6 M O N BREAKFAST LUNCH DINNER Chopped Fruit Grilled Veggie
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 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 informationAbigail's Meal Plan. Created by That Clean Life
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
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 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 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 information14 Day Fat Furnace Meal Plan Week 1
14 Day Fat Furnace Meal Plan Week 1 All meals serve 1 unless otherwise indicated Day 1 : 15 almonds 2 whole eggs 1 tbsp of coconut oil 1 cup of blueberries Scramble the eggs using the coconut oil. Have
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole
Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight
More informationSLIM DOWN NOW. Monday. Snack 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries
Monday 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes 1 slice whole-grain toast 1/2 cup blueberries 1/2 cup fat-free
More informationNUTRITIONAL DATA SMOOTHIES SNACKS THE NOTORIOUS G.R.E. V GF
CALORIES SATURATED CARBS FIBRE SUGARS IRON SMOOTHIES THE NOTORIOUS G.R.E. V GF 86 1 0 0 74 18 4 8 3 303 73 1214 2 spinach, kale, cucumber, parsley, celery,, chia, coconut water + pineapple PEACHES + GREEN
More information7-Day Sample Meal Plan
7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
More informationAre you ready to push yourself?
Are you ready to push yourself? Eating clean can sometimes be a chore. When you are only used to the endless, processed foods at the supermarket, sometimes you must question, so what is clean anyway? First
More informationWeek 3. How are you feeling?!? What is your weight this week? What was the hardest challenge this week?
Week 3 How are you feeling?!? What is your weight this week? What was the hardest challenge this week? Did you keep up with your week 1 and week 2 nemeses? How are you feeling? Energized? Sluggish? Clean?
More information7 Days Of Recipe & Meals Inspiration!
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
More informationDay Task Notes. Sun. Grab the Week 1 grocery list and get to it! Adjust. serving sizes if necessary and mark off any items. you already have.
www.narrowroadfitness.com Jill@NarrowRoadFitness.com Day Task Notes Grocery shop. Grab the Week 1 grocery list and get to it! Adjust serving sizes if necessary and mark off any items you already have.
More informationLARGE CHICKEN SALAD CALORIES
LARGE CHICKEN SALAD 12 oz chicken 1 package of shredded lettuce (any lettuce or greenery is fine) 1 large tomato 1 large cucumber 2 oz almonds 820 Protein 92g Carbohydrates 10g Fats 40g TURKEY BURGER(S)
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 information14- 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 informationA healthy outside starts on the inside. ~ Robert Ulrich
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
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 informationPureFit Meals November 2017
PureFit Meals November 2017 CHICKEN Cashew Chicken Calories 271 Fat 8g Protein 29g Carbohydrate 21g Dietary Fiber 4g Sodium 747mg Classic Cantonese preparation with celery, carrot, onion and a slightly
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 informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
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 informationWhole Food Plant Based Diet for Cancer Prevention
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
More informationLifestyle Plan Week 5
Lifestyle Plan Week 5 Week 5: Stay Focused on Nutrient Dense Fiber to Feel Fuller When it comes to building healthy habits, small decisions add up over time. Start with soup and salad first! Fill up on
More informationSample Menu: 1400 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. 6 exchanges STARCH/BREAD
More information14- 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 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 information*Note that foods marked with have no current tested ORAC value.
Fruit/ Serving/ ORAC Value Blueberries 1 c= 9,700 Cranberries (raw) 1 c= 9,600 Red Delicious apple 1= 7,800 Blackberries 1 c= 7,700 Granny Smith apple 1= 7,100 Raspberries 1 c= 6,000 Strawberries 1 c=
More informationZ.E.N. Select. Breakfast. Menu Choices
Z.E.N. Select Menu Choices Breakfast Apple Cinnamon Baked Oatmeal with Almond Milk and Fresh Fruit Apple Cinnamon Baked Oatmeal with Almond Milk and Fresh Raspberries Apple Crepes Blueberry Lemon Pancakes
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 informationGROCERY STORE TOUR A Sample Day of Lean & Clean Meals
BREAKFAST Choco-Nut Butter Shake GROCERY STORE TOUR A Sample Day of Lean & Clean Meals Makes 1 Serving Calories: 405 Protein: 39 Fat: 18 Carbs: 26 ½ cup full-fat Greek yogurt ¼ cup oatmeal 1 tablespoon
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 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 informationMenu Plan Kiddie Academy of Bothell Week 1 (starting September 1 st 2015) Monday Tuesday Wednesday Thursday Friday
Week 1 (starting September 1 st 2015) Crispix Kix) Croissants Rolls) Cinnamon Squares Muffins) Vanilla Yogurt and Granola (Non-Dairy Yogurt) Huevos Rancheros (Scrambled Eggs with Tortilla and Salsa) Meatloaf
More informationGluten-free Dairy-free Food List
Gluten-free Dairy-free Food List VEGETABLES WHOLE GRAINS kale sweet potatoes or yams eggplant collard greens potatoes (all varie?es) kabocha squash spinach carrots sugar pie pumpkin chard beets onions
More information7 Day Detox. Meal Plan & Recipes. Copyright 2017 Holistically Living. All rights reserved.
7 Day Detox Meal Plan & Recipes Meal Plan One (sample only) BREAKFAST LUNCH DINNER SNACKS & TREATS MON Tropical Greens Smoothie Spicy Garlic Prawn & Sautéed Swiss Chard Super Easy Soup -make extra for
More informationMENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley
PREP MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter Vegetables
More information2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4
2018 Cityline Weight Loss Challenge: 7-Day Meal Plan #4 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the fourth one enjoy! MONDAY DAY
More informationSample Menu: 2200 Calorie Meal Plan
Sample Menu: The following is one week s sample menu plan which will help you get started on your nutrition program. You can make substitutions by using your healthy meal planning packet. The menus contain
More informationIndex. Breadcrumbs 65 Broccoli 11, 46 Brown rice 10, 62, 77 Brown sugar 9, 88 Brussels sprouts 11, 38 Butter 8, 14, 42, 58, 83
Index A Agave 8 Almond 9, 17 Almond flour 92 Almond milk 14, 84 Apple Pie Spiced Oatmeal 14-15 Artichoke 11 Asparagus 11 Avocado 32, 41 Avocado oil 8 B Bacon 24, 38 Baking soda 9, 87, 88, 92 Balsamic vinegar
More informationMENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley
PREP GUIDE MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter
More informationMEAL OPTIONS WEEK 4 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 SHOPPING LIST
MEAL OPTIONS WEEK 4 (SAMPLE-1) BREAKFAST CHOICES - Meal 1 B1. Veggie Frittata Bites B2. Vanilla-Almond Chia Breakfast Pudding MORNING SNACKS - Meal 2 M1. Apple & Nut Butter M2. Smoothie LUNCH CHOICES -
More informationApproximate Vegan Calorie Requirements. Approximate Macronutrients
Approximate Vegan Calorie Requirements Daily Intake 15 Approximate Macronutrients (%) (cal) (g) Carbohydrates 25 375 94 Protein 32.5 488 122 Fats 42.5 638 71 143.5 84.1 74.7 1583 Breakfast (7am) Scrambled
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner
Mon Tue Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Wed Thu Peanut Butter Cup Overnight Kiwi Green Oats Smoothie Fri Peanut Butter Cup Overnight Oats Breakfast Yogurt & Berries low FODMAP Yogurt
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 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 informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More information51 Recipes To Melt Away Those Pesky Pounds
51 Recipes To Melt Away Those Pesky Pounds N 51 Recipes To Melt Away Those Pesky Pounds ow that you've taken the first step towards success and gotten yourself started on a healthy weight loss diet, workout
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 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 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 informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
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 informationCurried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1
Meal Mentor Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More informationSKINNY MAPLE GRANOLA YOGURT
BREAKFAST SKINNY MAPLE GRANOLA YOGURT 3 cups rolled oats 2 tsp cinnamon 3/4 tsp nutmeg 1/2 tsp ground ginger 1/2 tsp salt 1/2 cup dried, unsweetened berries of your choice 1/3 cup chopped pecans 1/3 cup
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationBreakfast. Egg Morning Muffins (Vegetarian) Sweet Potato Hash y
Breakfast Blueberry & Walnut Baked French Toast Local Yogurt n 449 26 57 13 Egg & Quinoa Veggie Muffins Fresh Fruit y 327 17 40 11 Egg Morning Muffins (Turkey Bacon & Turkey Sausage) Sweet Potato Hash
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 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 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 informationMENU MENU A BETTER FIBER (ADULTS)
A BETTER MENU MENU FIBER (ADULTS) Been told you should increase your fiber intake but not sure how to do it better? When it comes to better fiber nutrition it better be delicious, better be doable, better
More informationCityline 2016 Weight Loss Challenge: 7-day meal plan #1
Cityline 2016 Weight Loss Challenge: 7-day meal plan #1 Day1: Apple cinnamon pancakes 2 tbsp ground flax meal 2 eggs 1/2 apple, grated 1/2 tsp cinnamon Coconut oil Combine ingredients in small bowl to
More informationNovember 2017 Breakfast Age 1-2
November 0 Breakfast Age - Scrambled Eggs Roasted Potatoes /4 cup English Muffins / Slice Milk / cup Wheat Cereal /4 cup Canned Pears /4 cup Milk / cup Granola /4 cup Vanilla Yogurt /4 cup Blueberries
More information7 Day Meal Plan for Pregnancy
7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,
More information42 Days to Fit & Feeling Good
Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More information