Week 3. How are you feeling?!? What is your weight this week? What was the hardest challenge this week?

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1 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? 3 things you cannot live without in your diet? 3 things you do not want in your diet?

2 This week, we want you to work on consistency, and your CHOICES. Figuring out what works for you, and being satisfied. Think about those things you can t live without. This week we want you to be consistent and satisfied so let s find your healthy options! FIND THOSE GO TO FOODS! Brown Rice Oatmeal Oat bran Quinoa Bugler Millet Amaranth Muesli Almonds Cashews Walnuts Sunflower seeds All natural nut butters Extra Virgin Olive oil Safflower Oil Grapeseed Oil Eggs Almond Milk Coconut Milk Organic skim milk VEGGIES Fruits Brown Rice Wrap Whole Grain Wraps Chicken Breast Pork Tenderloin Salmon Tilapia Beef Tenderloin Lean Ground turkey Bison Egg Whites

3 Substitutions for Healthy Eating!! 1. Applesauce for Oil, Butter or Sugar 1:1 ratio, but for every cup of applesauce you use, but reduce the amount of liquid in the recipe by 1/4 cup. 2. Nonfat Greek Yogurt for Mayo or Sour Cream 3. Mashed Avocado for Butter or Oil in Baking 4. Nuts for croutons in salad 5. Rolled Oats for Breadcrumbs 6. Soda Water for Tonic Water 7. Alternative flour for white flour (wheat, coconut, almond, etc.) 8. Zucchini ribbons for pasta 9. Pureed potato for cream in soup 10. Brown rice cereal with flax meal for Rice Krispies 11. Natural peanut butter for reduced-fat peanut butter 12. Stevia for sugar 1 C sugar is equal to 1 teaspoon of liquid stevia or 2 tablespoons of Stevia powder 13. Prunes for butter 14. Mashed cauliflower for mashed potatoes 15. Crushed flax or fiber cereal for bread crumbs 16. Nutritional yeast for cheese 17. Lettuce leaves or collard greens for tortilla wraps 18. garlic powder for salt 19. Seltzer water with citrus slices instead of soda

4 DAY 1 Egg Cups or egg quiche Hummus and veggies Lean Protein: 1 whole egg and 1 egg white mashed with Dijon mustard Complex Carb: 1 slice sprouted bread Healthy Fat: Sliced Avocado Lean Protein: Greek yogurt Cinnamon Zucchini Cilantro Burger (recipe) Salad Cherry Smoothie Recipe

5 DAY 2 Oatmeal Pancake recipe 1 C Greek yogurt blueberries nutmeg Left-over Zucchini Burgers with salad 2 hard boiled eggs Chicken or Shrimp Stir fry recipe (can be used as lunch for leftover and pick during week too!!) Lean Protein DAY 3

6 Green Berry Shake 1 C mixed Greens (kale, spinach, etc.) 1 C strawberries vanilla protein powder flaxseed or chia seeds dash of cinnamon Apple 1 Tbsp. Almond Butter Shredded chicken wrap Boil chicken breasts (make a few and save for week!) Shred and use about 4 oz. Take a Romaine lettuce leaf, use as wrap Use hummus or avocado and spread on lettuce leaf Unlimited veggies! I use cucumber, red bell pepper, spinach, etc. I also add some olives! YUMMY! Add a little feta Black Bean Hummus (week 1) veggies Grilled Shrimp (marinate with lime juice and garlic with a little olive oil!) Steamed Veggies Lean Protein

7 DAY4 Egg Cups or egg quiche Turkey and avocado wraps 3-4 Slices of turkey, slice some avocado and roll the avocado up in the turkey Chicken salad 4 oz. chicken ¼ Greek yogurt 1 tbsp. lemon juice ½ tsp Dijon mustard oregano garlic powder Over a salad with feta 2 hard boiled eggs Quinoa and Chicken Recipe Lean Protein

8 DAY 5 1 C Greek yogurt with ¼ c berries Black Bean Hummus and veggies Left-over Quinoa with Salad Protein Shake Coconut chicken and cauliflower rice recipe from blast Lean Protein

9 DAY 6 Egg Cups or egg quiche Chicken or Tuna Salad with 10 rice crackers Avocado Egg Mash ½ avocado, 2 hard boiled eggs all mashed with hot pepper, sea salt and honey mustard with mushroom caps and celery (unlimited) 2 Tsp nut butter Tomatillo Chicken (recipe) Cherry Smoothie Recipe

10 DAY 7 Oatmeal Protein Pancakes ½ C Greek yogurt sliced almonds berries Shredded chicken, shrimp or tofu in a lettuce wrap Load up with veggies and a bit of avocado Protein Shake Shrimp and avocado salad Lean Protein