21 DAY WEIGHT LOSS CHALLENGE. Week 2 Meal Plan and Recipes FIT HOUSE NEWY YORK Barbara Vinciguerra, MS

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1 2 DAY WEIGHT LOSS CHALLENGE Week 2 Meal Plan and Recipes 207 FIT HOUSE NEWY YORK Barbara Vinciguerra, MS

2 WEEK 2 MEAL PLAN TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY UPON WAKING Morning Mojo Morning Mojo Morning Mojo Morning Mojo Morning Mojo Morning Mojo Morning Mojo Pre-Workout Snack (only if working out) Apple or Small Banana Apple or Small Banana Apple or Small Banana Apple or Small Banana Apple or Small Banana Apple or Small Banana Apple or Small Banana BREAKFAST Berry Green Smoothie Superfruit Smoothie Vegan Smoothie Bowl Green Smoothie Jump Start Smoothie Guacamole Toast Berry Coconut Smoothie LUNCH Left-Over Lentil Soup Left-Over Dinner Left-Over Dinner Left-Over Dinner Left-Over Dinner Garden-Fresh Asparagus Soup Left-Over Dinner SNACK (have anytime you want & ONLY IF HUNGRY) ¼ Cup Hummus with Raw Veggies 5oz Greek Yogurt or Non-dairy Yogurt ¼ Cup Hummus with Raw Veggies 5oz Greek Yogurt or Non-dairy Yogurt ¼ Cup Hummus with Raw Veggies 5oz Greek Yogurt or Nondairy Yogurt ¼ Cup Hummus with Raw Veggies DINNER Spinach- Lentil Soup Rainbow Chicken & Vegetables Pesto Salmon Packet Maple chicken & Carrots Sweet Potato Soup or FREE Meal Spinach and White Bean Soup Italian Chicken Skillet

3 Berry Green Smoothie Source: damndelicious.net Prep 5 min Total 5 min Serving: 2 cup spinach leaves 4 cup frozen blueberries 4 cup frozen raspberries 2 ripe banana 4 cup milk tablespoon old fashioned oats 2 teaspoon sugar or more, to taste Combine spinach, blueberries, raspberries, banana, milk, oats, sugar and cup ice in blender until smooth. Serve immediately.

4 Easy Spinach-Lentil Soup Source: Prep0 min Cook 30 min Total 40 min Serving: 4 2 tbsp. extra-virgin olive oil kosher salt 2 carrots peeled and diced Black pepper 2 ribs celery diced 4-oz. can diced tomatoes (and juices) small onion diced 0 oz. lentils 3 garlic cloves minced 2 tsp. fresh thyme 2 tsp. cumin 4 c. vegetable broth tsp. coriander 4 c. baby spinach 4 tsp. crushed red pepper flakes.in a large pot over medium-high heat, heat olive oil. Add carrots, celery, and onion and cook until beginning to soften, 5 minutes. Add garlic, cumin, coriander, and red pepper flakes, and cook minute, stirring constantly. Season with salt and pepper. 2.Add tomatoes, lentils, thyme, and vegetable broth and bring to a boil. Reduce heat to low, cover partially, and let simmer until lentils are tender and soup has thickened, 20 minutes. (If most of liquid has been absorbed, add in ½ to cup more water.) 3.Stir in spinach and continue cooking until wilted, 2 minutes. Season with salt and pepper

5 Superfruit Smoothie Source: Cook5 mintotal5 min Serving: ½ c. frozen cherries kiwi peeled and chopped ¾ c. almond milk tbsp. chia seeds Combine all ingredients in a blender and blend on high until smooth.

6 Rainbow Chicken & Veggies Source: Prep 20 min Cook 25 min Total 45 min Serving: 4 2 c. cherry tomatoes 2 c. cooked brown rice 3 c. baby carrots 3 c. extra-virgin olive oil 2 yellow bell peppers thinly sliced 2 limes Juice of large head broccoli florets removed 4 c. freshly chopped cilantro 2 small red onions cut into wedges kosher salt lb. boneless skinless chicken breasts cubed Freshly ground black pepper. Preheat oven to 400º. On two large sheet pans, place tomatoes, carrots, bell peppers, broccoli, red onion, and chicken. 2.Make marinade: In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper. Whisk until combined. Pour marinade over veggies and chicken and season with more salt and pepper. Toss until completely combined. 3.Bake until vegetables are tender and chicken is cooked through, 25 minutes. Divide cooked rice among five containers and top with roasted veggies and chicken.

7 Vegan Smoothie Bowl Source: Prep 0 min Total 0 min Serving: ½ medium banana ½ cup frozen mixed berries 2 cup unsweetened non-dairy milk 4 cup pineapple chunks 2 kiwi sliced tablespoon sliced almonds toasted if desired tablespoon unsweetened coconut flakes toasted if desired teaspoon chia seeds Combine banana, berries and non-dairy milk in a blender. Blend until smooth. Pour the smoothie into a bowl and top with pineapple, kiwi, almonds, coconut and chia seeds.

8 Pesto Salmon Packets with Green Beans Source: Prep 5 min Cook 30 min Total 35 min Serving: 4 lb. green beans cleaned and trimmed kosher salt jar prepared pesto Freshly ground black pepper 2 lemons cut into thin wheels 4 c. chopped fresh parsley 4 pieces salmon about 2 lbs.. Preheat oven to 450 degrees F. Prepare 4 pieces of parchment paper, each about 2"-x- 2". Fold each piece in half. 2.Place open parchment pieces on a sheet pan and place a handful of green beans along the fold of each piece; top with a small spoonful of pesto and 2 to 3 lemon wheels. Season salmon with salt and pepper and place one piece on top of lemons in each packet. Spread a spoonful of pesto over each piece of fish. 3.Fold parchment over fish and vegetables, then fold and twist edges under to seal (you should create a halfmoon shape). Repeat with remaining packets and bake for 5 to 20 minutes. 4.Transfer each parchment packet to a dish and carefully cut a slit to let out steam. Garnish with parsley and serve with remaining pesto sauce.

9 It's Easy Bein' Green Smoothie Source: Cook 5 min Total 5 min Serving: 3 4 cup baby spinach 2 cup Frozen Mango 2 banana 2 lemon Juice of Combine all ingredients in a blender and blend on high until smooth.

10 Maple Chicken & Carrots Source: Prep0 min Cook 20 min Total 30 min Serving: 4 4 bone-in skin-on chicken thighs 4 c. maple syrup kosher salt 2 tbsp. whole-grain mustard Freshly ground black pepper tbsp. fresh thyme leaves 2 tbsp. extra-virgin olive oil 2 lemon Juice of 4 c. apple cider vinegar 3 large carrots peeled and sliced into /4 -thick 3 cloves garlic minced rounds. Preheat oven to 425 degrees F. Season chicken thighs with salt and pepper. In a large oven-safe skillet over medium-high heat, heat tablespoon oil. Add chicken thighs and sear 2 minutes per side. Remove chicken thighs and transfer to a plate. (Save pan drippings.) 2.Add apple cider vinegar to skillet and scrape up bottom bits from pan with a wooden spoon. Add garlic, maple syrup, mustard, thyme, and lemon juice and bring to a simmer. Return chicken to skillet and spoon sauce over thighs. 3.In a medium bowl, toss carrots with remaining tablespoon olive oil and season with salt and pepper. Nestle carrots into skillet and bake until chicken is cooked through and carrots are tender, 20 minutes. Serve with pan sauce.

11 Jump-Start Smoothie Source: Prep 5 min Total 5 min Serving: 2 cup frozen strawberries 4 cup fresh blueberries 4 cup fresh orange juice teaspoon chopped and peeled fresh ginger 2 tablespoon plain greek yogurt cube ice In blender, combine strawberries, blueberries, orange juice, ginger, yogurt, and ice cubes. Blend until smooth, scraping down side of container occasionally.

12 Chunky Sweet Potato Soup Source: Prep 25 min Cook 20 min Total 45 min Serving: 4 4 teaspoon olive oil 2 3 qt. lower-sodium vegetable broth 2 3 medium onion 3 pound sweet potatoes 2 3 medium red pepper 3 can lower-sodium black beans 2 clove garlic 3 cup water teaspoon ground cumin 2 3 lime 3 teaspoon smoked paprika 2 3 Hass avocado 4 teaspoon ground cinnamon 8 teaspoon packed fresh cilantro leaves salt and pepper. In 5- to 6-quart saucepot, heat oil on medium. Add onion and red pepper; cook 5 minutes, stirring. Stir in garlic, cumin, paprika, cinnamon, and /2 teaspoon salt. Cook 2 minutes, stirring. 2.Add broth, potatoes, beans, water, and /4 teaspoon black pepper. Heat to boiling on high. Reduce heat to medium, simmer 5 minutes. 3.Transfer 3 cups of soup to blender. Puree until smooth; return to pot. Stir in /2 teaspoon salt. Serve, garnished with avocado and cilantro, with lime.

13 Guacamole Toast Source: Prep 0 min Total 0 min Serving: 2 ripe avocados 4 jalapeño minced 2 lime Juice of 2 clove garlic minced 4 teaspoon kosher salt 2 slices Ezekiel bread toasted 4 cup cherry tomatoes quartered 2 teaspoon fresh cilantro chopped 4 small red onion minced. In a bowl, mash together avocado with lime juice and kosher salt. Stir in tomatoes, onion, jalapeno, and garlic until combined. 2. Spread on slices of bread, then sprinkle with cilantro.

14 Spinach and White Bean Soup Source: Prep5 mincook20 mintotal25 min Serving: 4 extra-virgin olive oil 32 oz. low-sodium vegetable stock 3 garlic cloves minced 5-oz. can cannellini beans rinsed and drained small onion chopped c. sliced zucchini cut into half moons carrot chopped 2 c. peas kosher salt 3 c. baby spinach washed and dried Freshly ground black pepper c. freshly grated Parmesan c. dry white wine.in a large pot heat tablespoon olive oil over medium heat. Cook garlic and onion, stirring with a wooden spoon, 2 minutes. Add carrots, teaspoon salt, and /2 teaspoon black pepper; cook 2 minutes more. Add white wine and stock, bring to a boil and simmer for 5 minutes. Mix in cannellini beans and zucchini; simmer until vegetables are tender, 5 minutes. 2.Just before serving add peas, fresh spinach, and parmesan. Stir until warmed through and spinach is wilted. 3.Serve in soup bowls and top with black pepper.

15 Berry-Coconut Smoothie Bowl Source: Prep 5 min Total 5 min Serving: 2 banana sliced and frozen cup frozen mixed berries 2 cup coconut water Blend banana and mixed berries with coconut water. Pour into 2 bowls. Top as desired.

16 Italian Chicken Skillet Source: Prep0 min Cook 30 min Total 40 min Serving: 4 2 tbsp. extra-virgin olive oil 2 medium zucchini sliced into half moons lb. boneless skinless chicken breasts 2 cloves garlic minced kosher salt 2 tsp. dried oregano Freshly ground black pepper c. chicken broth 2 onion thinly sliced (4 oz.) can crushed tomatoes 2 bell peppers thinly sliced 4 c. fresh basil torn. In a large skillet over medium-high heat, heat olive oil. 2. Season chicken on both sides with salt and pepper and cook until golden and cooked through, about 6 minutes per side. Transfer to a plate. 3. To skillet, add onion and peppers. Sauté until softened, 5 minutes. Add zucchini and cook until slightly charred, 3 minutes more. Add garlic and cook until fragrant. Sprinkle veggies with dried oregano and stir to incorporate. 4. Deglaze pan with chicken broth and crushed tomatoes. Stir and let come to a boil. Once boiling, reduce to a simmer and let go for 0 minutes. Add chicken back to skillet and spoon sauce over. 5. Garnish with basil.

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