Green Zone Health & Fitness 3 Day Whole Food Detox
|
|
- Ethan Cole
- 5 years ago
- Views:
Transcription
1 Green Zone Health & Fitness 3 Day Whole Food Detox A healthy outside starts from the inside Welcome to your 3 Day Whole Food Detox! We are so excited you joined the Green Zone community with hundreds of others to participate in your 3 Day Whole Food Detox! We are exposed to more chemicals in the environment and in our food than ever before. These chemicals can build up in our bodies leading to skin and digestive issues, fatigue, constipation and weight gain. This detox is designed to keep your body nourished by incorporating the right ount of calories and food pairings that will help eliminate unhealthy toxins and set you on a path of healthy, sustainable eating habits. Why the Green Zone 3 Day Whole Food Detox WORKS! This plan is filled with whole foods that won t leave you hungry or craving more food. The key to this plan is not eating LESS, but instead eating SMART. We incorporate foods that reduce inflmation in the body, improve energy levels, and start you on the path to weight loss. This is not a crash diet! Our plan does not cut out carbs or fruit unlike other cleanses on the market. Important Tips: 1. Food Prep - Check out our Meal Prep 101 YouTube video for easy food prepping instructions! 2. Mixed Vegetables You can use frozen vegetables or your favorite fresh mixed vegetables to use throughout the week (see above YouTube video for helpful veggie prep pointers!) 3. Protein - Whether you are a plant-based eater or meat eater, this detox will work for YOU! Below is a protein conversion chart. It is important to note that 1 oz of a certain protein is NOT equal to 1 oz of another. Divide the total number of calories on the plan by the 1 oz calories of the protein of your choice. (ex. 3 oz of turkey = 90 calories. If you swap for tofu: 90/23= 3.9 oz. Therefore, you would eat 3.9 oz of tofu) Protein Conversion Chart Protein OZ Calories Chicken 1 29 Calories Extra Lean Ground Turkey 1 30 Calories White Fish 1 28 Calories Shrimp 1 27 Calories Tofu 1 23 Calories Tempeh 1 53 Calories Let us know if you have questions along the way by ing support@strongergreen.com. Custom meal plan options and additional package pricing can be found at For additional recipes, meal planning ideas, workouts and more, head to: Facebook and YouTube: Green Zone Health & Fitness
2 3 Day Whole Food Detox Day 1 Day 1 08:00 10:00 12:00 03:00 06:00 Breakfast Strawberry Banana Protein Shake: 1. Combine all ingredients together along with 3-5 pieces of ice and blend until smooth. Add small ounts of water to the shake if the consistency is too thick. The measurement listed for the oats is the DRY measurement. Meal Totals: Calories: 429 Carbs: 60g (56%) Protein: 27g (25%) Fat: 9g (19%) Fluid: 8oz Toast with Peanut Butter: 1. Toast 2 slices of bread. Top with 1 measured tablespoon of peanut butter. Meal Totals: Calories: 257 Carbs: 34g (52%) Protein: 11g (17%) Fat: 9g (31%) Fluid: 0oz Lunch Black Bean Quinoa Garden Wrap: 1. Assemble all ingredients together into a 120-calorie wrap. Top with the hummus. Anything that does not fit in the wrap can be eaten on the side. Meal Totals: Calories: 407 Carbs: 68g (64%) Protein: 20g (19%) Fat: 8g (17%) Fluid: 0oz Rice Cakes with Hummus and Sliced Bell Pepper: 1. Top rice cakes with hummus and sliced bell pepper. Meal Totals: Calories: 183 Carbs: 29g (63%) Protein: 6g (13%) Fat: 5g (24%) Fluid: 0oz Dinner Asian Protein Bowl: 1. Combine all ingredients together and top with the Bragg's soy sauce. Season with any saltfree seasonings you would like. Meal Totals: Calories: 425 Carbs: 54g (50%) Protein: 49g (46%) Fat: 2g (4%) Fluid: 0oz Continued on next page grs Sprouts Vegan Protein Powder 1/2 teaspoons Pure Vanilla Extract 1/2 cups Fresh strawberries 1/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL) 1 cups Almond Breeze (Unsweetened Almond Milk) 118 grs Banana, Medium, 7 inches long 1 tablespoons All Natural Peanut Butter 2 slice 100% WHOLE WHEAT BREAD 1/2 cups BEANS, BLACK, COOKED 1 tablespoons Sabra Roasted Garlic Hummus 1 serving (1) Roma Tomato 1/2 cups Cooked Quinoa 1 cups Baby Spinach 42 grs Mission Flour Tortilla Carb Balance (42g wrap) 2 serving Quaker lightly salted or no sodium rice cakes 1 serving Bell Pepper (1 Whole Large) 2 tablespoons Sabra Roasted Garlic Hummus 2 teaspoons Bragg Liquid Aminos (soy sauce) 1/2 cups Brown rice (cooked). 6 oz Atlantic Cod (Cooked) 1 cups MIXED VEGETABLES, STEAMED
3 3 Day Whole Food Detox Day 1 Day 1 Calories Carbs Protein Fat Fluid Day 1 Totals: g (57%) 113g (26%) 33g (17%) 8oz
4 3 Day Whole Food Detox Day 2 Day 2 08:00 10:00 12:00 03:00 06:00 Breakfast PB & J Toast: 1. Toast 2 slices of bread. 2. Mash strawberries with a fork (or you can leave whole if you prefer) and spread on toast with peanut butter. Meal Totals: Calories: 399 Carbs: 50g (48%) Protein: 15g (15%) Fat: 17g (37%) Fluid: 0oz Blueberry Protein Shake: 1. Combine all ingredients along with 2-4 pieces of ice and blend until smooth. The 1 cup of spinach is a raw measurement (do not use cooked spinach). Meal Totals: Calories: 323 Carbs: 31g (36%) Protein: 26g (30%) Fat: 13g (34%) Fluid: 8oz Lunch Chickpea Quinoa Garden Salad: 1. Assemble all ingredients together and top with the hummus, balsic vinegar and any other salt-free seasoning you would like. The 2 cups of spinach is a raw measurement. Feel free to leave the peel on or o? of the cucumber. Meal Totals: Calories: 396 Carbs: 71g (67%) Protein: 17g (16%) Fat: 8g (17%) Fluid: 0oz Yogurt with Blueberries: 1. Combine blueberries with yogurt and top with cinnon (optional). Meal Totals: Calories: 56 Carbs: 7g (54%) Protein: 6g (46%) Fat: 0g (0%) Fluid: 0oz Dinner BBQ Chicken Black Bean Bowl: 1. Shred chicken with a fork or your hands. 2. Combine all ingredients and top with BBQ sauce and any salt-free seasonings you would like. Continued on next page cups Fresh strawberries 2 slice 100% WHOLE WHEAT BREAD 2 tablespoons All Natural Peanut Butter 1 serving Almonds cups Baby Spinach 1 cups Blueberries Organic, raw 32 grs Sprouts Vegan Protein Powder 1 cups Almond Breeze (Unsweetened Almond Milk) 2 cups Baby Spinach 1 tablespoons Sabra Roasted Garlic Hummus 1 serving (1) Roma Tomato 1 tablespoons BALSAMIC VINEGAR 1 serving Cucumber (Medium w/peel) 1/4 cups CHICKPEAS (GARBANZOS) 1 cups Cooked Quinoa 1/4 cups FAGE 0% fat plain Greek yogurt 1/4 cups Blueberries Organic, raw 2 tablespoons Annies BBQ Sauce 1/2 cups BEANS, BLACK, COOKED 4 oz * Chicken breast boneless (grilled or baked) 4 oz Baked Sweet Potato 1 1/4 cups MIXED VEGETABLES, STEAMED
5 3 Day Whole Food Detox Day 2 Day 2 Meal Totals: Calories: 533 Carbs: 83g (63%) Protein: 45g (34%) Fat: 2g (3%) Fluid: 12oz Calories Carbs Protein Fat Fluid Day 2 Totals: g (55%) 109g (25%) 40g (20%) 20oz
6 3 Day Whole Food Detox Day 3 Day 3 08:00 10:00 12:00 03:00 06:00 Breakfast Banana Protein Oats topped with Almonds: 1. Combine all ingredients together and cook according to package instructions on the oats. The measurement listed above for the oats is the DRY measurement. You may need to add additional water during the cooking process due to the protein powder. Use 5 whole or crushed almonds. Meal Totals: Calories: 405 Carbs: 55g (54%) Protein: 27g (26%) Fat: 9g (20%) Fluid: 0oz Peanut Butter Rice Cake and a Sliced Apple: 1. Top rice cake with peanut butter. Eat the sliced apple on the side. Meal Totals: Calories: 232 Carbs: 38g (66%) Protein: 4g (7%) Fat: 7g (27%) Fluid: 0oz Lunch Southwest Protein Bowl: 1. Combine ingredients into a microwave safe bowl or Tupperware container with a lid. Top with the salsa, hummus and any salt-free seasonings you would like. Meal Totals: Calories: 389 Carbs: 59g (59%) Protein: 29g (29%) Fat: 5g (11%) Fluid: 0oz Yogurt with Berries and Almonds: 1. Combine all ingredients together. Use 10 whole or crushed almonds. Meal Totals: Calories: 2 Carbs: 28g (41%) Protein: 27g (39%) Fat: 6g (20%) Fluid: 0oz Dinner /2 serving Almonds grs Banana, Medium, 7 inches long 32 grs Sprouts Vegan Protein Powder 1/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL) 1 serving Quaker lightly salted or no sodium rice cakes 182 grs 1 Small Apple 1 tablespoons All Natural Peanut Butter 1/2 cups Brown rice (cooked). 1 cups MIXED VEGETABLES, STEAMED 1 tablespoons Sabra Roasted Garlic Hummus 3 oz * Chicken breast boneless (grilled or baked) 2 tablespoons Organic Salsa- Kirkland Brand from Costco 1 cups FAGE 0% fat plain Greek yogurt 3/4 cups Blueberries Organic, raw 1 serving Almonds /2 cups Brown rice (cooked). 4 oz Atlantic Cod (Cooked) 2 teaspoons Bragg Liquid Aminos (soy sauce) 1 cups MIXED VEGETABLES, STEAMED 1 tablespoons Sabra Roasted Garlic Hummus Asian Protein Bowl: 1. Combine all ingredients together and top with the hummus and Bragg's soy sauce. Season with any salt-free seasonings you would like. Meal Totals: Calories: 405 Carbs: 57g (54%) Protein: 37g (%) Fat: 5g (11%) Fluid: 0oz Calories Carbs Protein Fat Fluid Day 3 Totals: g (55%) 124g (29%) 32g (17%) 0oz =======
7 Shopping List Category Quantity Item Accompaniments 2 tablespoons Organic Salsa- Kirkland Brand From Costco 4 teaspoons Bragg Liquid Aminos (soy Sauce) 6 tablespoons Sabra Roasted Garlic Hummus Beverages 2 cups Almond Breeze (unsweetened Almond Milk) Bread 4 slice 100% Whole Wheat Bread Sara Lee Cereal and Grain Products 1 cups Oats, Rolled, Old Fashioned (oatmeal) Quaker 1 1/2 cups Brown Rice (cooked). 1 1/2 cups Cooked Quinoa 4 oz Baked Sweet Potato 42 grs Mission Flour Tortilla Carb Balance (42g Wrap) Dairy Products 1 1/4 cups Fage 0% Fat Plain Greek Yogurt Fats and Oils 4 tablespoons All Natural Peanut Butter Finfish and Shellfish Products 10 oz Atlantic Cod (cooked) Fruits 1 1/2 cups Fresh Strawberries 2 cups Blueberries Organic, Raw 182 grs 1 Small Apple 236 grs Banana, Medium, 7 Inches Long Ingredients 1/2 teaspoons Pure Vanilla Extract 1 tablespoons Balsic Vinegar Spectrum Legumes 1/4 cups Chickpeas (garbanzos) 1 cups Beans, Black, Cooked Nuts and Seeds 2 1/2 serving Almonds - 10 Poultry 7 oz * Chicken Breast Boneless (grilled Or Baked) s 3 serving Quaker Lightly Salted Or No Sodium Rice Cakes Spices 2 tablespoons Annies Bbq Sauce Sport and Diet Nutritionals 96 grs Sprouts Vegan Protein Powder Vegetables 1 serving Bell Pepper (1 Whole Large) 1 serving Cucumber (medium W/peel) 2 serving (1) Roma Tomato 4 cups Baby Spinach 4 1/4 cups Mixed Vegetables, Steed
8 Portion Guide Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper portion sizes. Basic Guidelines Golf Ball ¼ cup 1 oz 2 tbsp Tennis Ball 1 / 3 cup Computer Mouse ½ cup Baseball 1 cup Rounded Handful ½ cup 1 oz dried goods Hockey Puck 3 oz muffin or biscuit Matchbox 1 oz serving of meat Deck of Cards 3 oz of chicken, meat, or fish Thin Paperback Book 8 oz serving of meat Thumb 1 tsp Poker Chip 1 tbsp Shot Glass 1 oz 2 tbsp CD 1 slice of bread 1 oz lunch meat 3 Dice 1 ½ oz cheese Kids' School Milk Carton 8 oz drink Useful Exples Bread & Grains 1 cup of cereal = 1 baseball ½ cup cooked rice = computer mouse ½ cup cooked paste = computer mouse 1 slice of bread = CD 3 cups of popcorn = 3 baseballs Fruits & Vegetables ½ cup grapes = about 16 grapes 1 cup of strawberries = about 12 berries 1 cup of salad greens = 1 baseball 1 cup cooked vegetables = 1 baseball 1 baked potato = computer mouse Meats, Fish & Nuts 3 oz lean meat or poultry = deck of cards 3 oz tofu = deck of cards 2 tbsp peanut butter = golf ball ¼ cup almonds = about 23 almonds ¼ cup pistachios = about 24 pistachios Dairy & Cheese 1 ½ oz cheese = stacked dice 1 cup yogurt = baseball ½ cup ice cre = computer mouse Fats & Oils 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp oil or mayonnaise = poker chip Sweets & Treats 1 slice cake = deck of cards 1 cookie = about 2 poker chips 1 piece of chocolate = matchbox
Meal Plan Ryan Vowell
Prepared By:, Build Lean Muscle This program is designed to help you increase lean muscle while lowering body fat! You can substitute for like foods as long as the macros are within the same range of the
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 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 informationHealth At Any Time. Tips and Tricks being Healthy On-the-Go
Health At Any Time Tips and Tricks being Healthy On-the-Go Overview of Topics What is Healthy Eating? Eat This Not That Game How to Choose Healthy When On-the-Go Healthy Fast Food Options Grocery Shopping
More informationPrior to reviewing the 10 summary steps, here are a few basic points that will help you stay on track along the way:
Dr. Joey s Cityline Weight Loss 2018 program summary Below you will find the 10 steps to successfully follow my program. Keep in mind, my program is based on hormonal balance and quality calories. I do
More information1 small APPLE W/SKIN, RAW 1 tablespoons ALMOND BUTTER, NO SAIT
We train the ATHLETE in YOU. Protein Focused 125 (A} Day 1 Day 1 Meal Label Breakfast Lunch Dinner Meal Time 7:AM Ca lories 78 15 21 Meal items 1 egg EGG, CHICKEN, WHOLE, HARD, BOILED 1/2 cups OATS, ROLLED,
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 informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 3 2400 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
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 informationThe amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts are shown in the chart.
MyPyramid.gov - How much fruit is needed daily? Food Groups How much fruit is needed daily? The amount of fruit you need to eat depends on age, sex, and level of physical activity. Recommended daily amounts
More information1800-Calorie Mediterranean Menu
1800-Calorie Mediterranean Menu Mediterranean diets are rich in plant foods, such as vegetables, fruits, whole grains, and nuts and seeds, and include healthy proteins and fats. The macronutrient goals
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 informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 2 1200 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
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 informationBite Into a Healthy Lifestyle
Bite Into a Healthy Lifestyle Objectives Name the 3 questions to consider when making food choices. Identify 2 household objects to use as a reference when determining portion size. Name 2 cooking methods
More informationTEAM PLAYER WEEK Calorie Plan - Daily Meal Plan
TEAM PLAYER WEEK 4 2400 Calorie Plan - Daily Meal Plan The meal plan below is to be followed daily from Monday through Saturday. Sunday is your day to eat any leftovers you have accumulated or prepare
More informationRaw Is Sexy Highly Rawsome- High Raw Weekly Meal Plan
1 2 Welcome, Highly Raw-some Friend! I am so excited that you are embarking on this amazing journey of change and embracing a healthy lifestyle. There is no one else in the world who is quite like you.
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 informationBody Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities
Body Science: Healthy Habits (K 2 nd grades) Pre-Visit Activities Vocabulary List and Student Definitions (early elementary level) Food: source of nutrients Grain: small seeds; cereals Living: alive; needs
More information2,000 calorie meal plan
2,000 calorie meal plan Easy meal planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks.
More informationSample Meal Plans. Sample Meal Plan HIIT training in the AM and Weight Lifting in the PM
Sample Meal Plans Since everyone has different calorie needs you will need to adjust these plans to fit into your requirements. This is just a general guideline for you to follow. You should eat 5-6 smaller
More informationRound #: IRF/SKU: Pages: Built at: Job Name: Live: Printed at: Trim: Date: :34 Brand Team: Bleed:
DAY SHRED Learn how to eat, simply. GETTING STARTED IS AS EASY AS The P90 6-DAY SHRED is the easy way to start your program off on the right foot. This simple meal plan helps cleanse your system of junk
More informationHEALTHY EATING for Children
HEALTHY EATING for Children Guidelines for Children 6 to 12 Years Old Let your child help you plan and prepare meals, such as choosing a fruit at the store, setting the table, or making the salad. HEALTHY
More informationEATING FOR A s. Healthy Eating Guide for Healthy Learners
EATING FOR A s Healthy Eating Guide for Healthy Learners 2 Healthy Children Learn Better Want your children to do well in school? Yes! Make sure they have breakfast, pack them healthy lunches and choose
More information10 day BUSY MOM MEAL PLAN F R E E R E PO RT
10 day FREE BUSY MOM MEAL PLAN REPORT 10 DAY BUSY MOM MEAL PLAN 01 Mom s tend to put everyone s wants and needs before their own. Dinner is usually made with the children s preferences in mind or you get
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 informationSelect Cleanse 14-Day Detox Program
Select Cleanse 14-Day Detox Program Select Cleanse is a superior quality functional food supplement designed by clinicians to help support detoxification and cleansing. The research-based ingredients in
More informationPICK SMART SWEETS. Choose This. Instead of This. Coffee Frappe Serving: 16 oz Carbohydrates: 52 g Calories: 260
PICK SMART SWEETS Between 45 and 65 percent of your daily calories should come from carbohydrates, which can include sugars and sweets. Each gram of carbohydrates contains 4 calories, so if you re on a
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 information21 DAY DETOX MEAL PLAN. You spoke, we listened. Sara Gottfried, MD
Sara Gottfried, MD 21 DAY DETOX MEAL PLAN You spoke, we listened. We understand some of you like to be told what to eat each day so we created a 21 Day Meal Plan with the nutritional data broken down (including
More informationGuideline on How to Eat Throughout the Day
Guideline on How to Eat Throughout the Day 1. Always, always have breakfast within 1 hour of waking up. This will kick start your day and help create the path you will take. It is a known fact that most
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 SMALLER FAMILY HEALTHY PLAN Smaller Healthy Plan- Sesame Asian Steak Skewers
SMALLER FAMILY HEALTHY PLAN 07-20-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Chicken Salad Sandwiches Chocolate Protein Sesame Asian Steak Skewers Salsa Verde Lime Tacos Energy Bites DAY 4 DAY 5 DAY 6 DAY
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 information10 Day Total Body Cleanse. Cleanse Your Body, Improve Your Energy and Lose Weight
10 Day Total Body Cleanse Cleanse Your Body, Improve Your Energy and Lose Weight Why Should I Commit to a Cleanse? Let s face it we don t always eat like we should, and often, we are left feeling tired,
More informationWORK HARD! STAY FOCUSED! GET A SUPPORT GROUP AND WORKOUT BUDDY!
Thank you for downloading your free 7 day fat loss jump start meal plan! This plan was created by a registered dietician. It is set to around 15 calories with about 1g carbs, 14g protein and 55g fat per
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 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 informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Directions Full Recipe. Banana Almond Butter
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
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 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 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 informationLesson 3 Healthy Eating Guidelines
Lesson 3 Healthy Eating Guidelines Guidelines are helpful in order to assist people to make sensible dietary choices in order to prevent obesity, malnutrition, diet related diseases and poor energy Nutritional
More informationChoose lean meats, like turkey or lean ham Include fish Include low-fat cheese or yogurt Adjust your protein portion to 2 oz.
Class 9: Components of a Healthy Lunch & Food Safety 1. Components of a healthy lunch? A. Look for Whole Grain Choose whole grain breads or tortillas Add brown rice or whole grain pasta to soups B. Include
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 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 information28 Day Fat Loss Challenge
28 Day Fat Loss Challenge Nutrition Guide by Tony Wood, CSCS Tony Wood Training http://www.tonywoodtraining.com All rights reserved. No part of this publication may be reproduced or transmitted in any
More informationPHASE 1 - Week 1. (Unless otherwise noted serving size is for one day goal to lose 5 to 20 pounds over the 3 weeks while detoxing)
PHASE 1 - Week 1 (Unless otherwise noted serving size is for one day goal to lose 5 to 20 pounds over the 3 weeks while detoxing) TLS 21 Day Challenge Kit Meal Plan: Day 1 and 2 Pre Breakfast Along with
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 informationPrep time: 5 min Cook time: 25 min Serves: 1-2 serving
Prep time: 5 min Cook time: 25 min Serves: 1-2 serving Ingredients: ½ cup gluten-free instant oats ¼ teaspoon baking powder 2 Tablespoons dried cherries ½ cup unsweetened almond milk ½ teaspoon pure vanilla
More informationoz of Meat and Beans (Protein) You should choose lean options instead of fatty ones
Name Go to Choosemyplate.gov Hover over online tools on the top banner. Select supertracker. Scroll down a bit and click on the blue words that say create a profile Do step 1 section and then step 3 submit
More informationWeigh to Wellness. Weight Loss Meal Plan BREAKFAST MENUS. Menu 3. Menu 1. Menu 2. Menu 4
BREAKFAST MENUS Each breakfast menu below contains 200-300 calories. Choose one breakfast menu for each day. Make your food choices from the Breakfast Choices list on the next two pages. Menu 1 Cold or
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 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 informationEating Vegetarian with Chronic Kidney Disease
Eating Vegetarian with Chronic Kidney Disease Can I meet my nutritional needs following a vegetarian diet? Yes. A vegetarian diet will allow you to meet your nutritional needs at any stage of chronic kidney
More informationgluten-free easy breakfast recipes by taylor kiser
11 gluten-free easy breakfast recipes by taylor kiser serves 1 blueberry cheesecake oatmeal {Gluten free} PreP time: 5 mins Cook time: 10 mins 1/2 cup Rolled, Old Fashioned Oatmeal (GF if needed) 1/4 tsp
More informationMyPlate Foods for Life
Focus on Food Issue 4 MyPlate Foods for Life In this issue... Focus on Fruits and Veggies Try this Recipe for Black Bean and Veggie Tostada Olé Whole Grains: Whole Lot of Nutrients Protein Foods: More
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 informationPhosphorus Content of Foods
Northwestern Memorial Hospital Patient Education DIET AND NUTRITION Talk with your healthcare provider if you have questions about your diet. Phosphorus Content of Foods The foods you eat play an important
More information1800 Calorie Meal Plan
Easy Meal Planning Trying to lose weight or trying to eat healthier, but don t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from
More informationPhosphorus Content of Foods
Northwestern Memorial Hospital Patient Education DIET AND NUTRITION Talk with your healthcare provider if you have questions about your diet. Phosphorus Content of Foods The foods you eat play an important
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 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 informationRecipe Appendix Contents
Recipe Appendix Contents Lesson 1 Drink Low-Fat Milk and Water Instead of Sweetened Drinks 2 Eat a Rainbow! Eat More Vegetables and Fruits 3 Read it Before You Eat It! The Label 4 Make Half Your Grains
More informationQuinoa Nourish Bowl Servings: 2
Quinoa Nourish Bowl Servings: 2 ¼ cup uncooked quinoa ½ cup chicken broth 1 tbsp. spaghetti sauce 1 tsp. water 1 cup fresh spinach 2 hard-boiled eggs, peeled and sliced in half ½ avocado, pitted and chopped
More informationTHE COOKING LIGHT 3 -DAY DETOX SAFELY DETOX YOUR DIET WITH THESE SIMPLE, DELICIOUS MEALS.
THE COOKING LIGHT 3 -DAY DETOX SAFELY DETOX YOUR DIET WITH THESE SIMPLE, DELICIOUS MEALS. THE 5 PILLARS OF THE DETOX ELIMINATE ADDED SUGARS The average American consumes an estimated 9 2 teaspoons of added
More informationCityline Weight Loss Challenge Day Meal Plan #1
Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1
More informationSKINNY JEANS 7 DAY BOOTCAMP!
Join us in our Post- Thanksgiving ARBONNE SKINNY JEANS 7 DAY BOOTCAMP Virtual 7 Day Weight Loss & Detox Bootcamp Skinny Jeans Packet: Plan Overview Arbonne Suggested Product Packages Menu/Recipes Cheat
More informationwicked white chili 1. Place the chicken in the bottom of the crockpot. 2. Blend 2 of the cans of beans with the broth in a
trim healthy wicked white chili FAMILY SERVE FEEDS 6 TO 8 (HALVE INGREDIENTS IF YOUR FAMILY IS SMALLER) E 2½ pounds thawed and drained boneless, skinless chicken breasts or tenderloins 4 (15-ounce) cans
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Oatmeal banana protein shake. Directions Full Recipe
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationFOOD. that fits YOUR LIFE. breakfast ideas & everyday wellness tips
FOOD that fits YOUR LIFE breakfast ideas & everyday wellness tips You don t have to cook fancy or complicated just good food and fresh ingredients. A healthy breakfast helps to jump start your day. Studies
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 informationCooking with Hemp Heart Toppers. 10 Delicious and Simple Recipes. manitobaharvest.com
Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast
More information30 Day Program for Weight Loss
30 Day Program for Weight Loss Cleanse Options: Liquid (4oz. with 4-8oz water) Powder (2 scoops with 4-8oz water). Cleanse Days (24 or 48 hours) 8:00 Cleanse for life drink 10:00 2 Isagenix Snacks & Accelerator
More informationThe Musclecook s Top 10 Most Anabolicious Recipes
The Musclecook s Top 10 Most Anabolicious Recipes Dave s Anabolic Blueberry Oatmeal Apple & Cinnamon High Protein Muffins Dave s Famous Turkey Meatloaf Baked Crispy Chicken Nuggets The MuscleCook s Chili
More informationMy 35% Carbohydrate Meal Plan
My 35% Carbohydrate Meal Plan Preventing Diabetes Prediabetes is when your blood sugar is higher than normal but not high enough to be diagnosed with diabetes. Prediabetes puts you at a greater risk for
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 informationIronside Fitness Clean Eating Meal Plan
Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will
More informationFamily Recipes. BBQ Black Bean & Pineapple Pizza serves 4. BBQ Ranch Sweet Potato Pizzas serves 4
Pizza Book Family Recipes BBQ Black Bean & Pineapple Pizza 4 flour tortillas (burrito size) 1 cup barbecue sauce ½ red onion diced drain, rinsed 15-oz can black beans 4 cups pineapple diced 1 bunch green
More informationApplesauce 1 cup 1 snack container (4oz) Cantaloupe 1 cup, diced or melon balls 1 medium wedge (1/8 of a med. melon)
Colegio de Señoritas El Sagrado Corazón Campus El Naranjo Science / English II Unit Amount of Food Group Tables 8th. FRUITS AMOUNT THAT COUNTS AS 1 CUP OF FRUIT OTHER AMOUNTS (COUNT AS 1/2 CUP OF FRUIT
More information360PILATES WORKOUT 30- Day Jump Start Nutrition Plan. Copyright Pilates Workout. All Right Reserved.
360PILATES WORKOUT 30- Day Jump Start Nutrition Plan Copyright 2004-2015 360Pilates Workout. All Right Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic
More informationA Fresh Start. Many people make healthy eating resolutions during the new year MEAL 1 MEAL 2 MEAL3 OATMEAL! Chicken Skillet Bake
A Fresh Start Many people make healthy eating resolutions during the new year and most of them end up falling off the bandwagon. I think this is because many people focus so much on healthy that they ignore
More informationNo-Cook Meal Prep Calories. Fit by Whit
No-Cook Meal Prep 1500-1800 Calories Fit by Whit www.fitbywhitney.com m / w / f BREAKFAST Coconut Mango Chia Pudding Blueberry Spinach Shakeology (or Protein Shake) LUNCH Tuna & White Bean Salad Hardboiled
More informationMaking Fast Food Fit
Making Fast Food Fit Youth Curriculum 2 Making Fast Food Fit Time needed to teach lesson: 30 to 45 minutes Oklahoma Priority Academic Student Skills Grade 4 Writing/ Grammar/ Usage 2.3 Oral Language/ Listening
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 l 1 bowl of cold cereal (2 cups of cereal, 1 cup of low-fat milk) l 1 boiled egg (with small chunks of chicken) l 1 turkey sandwich ( or mustard optional; 1 slice
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 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 informationMyPlate: What Counts as a Cup?
MyPlate: What Counts as a Cup? What Counts as a Cup of Fruit? In general, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit Group. See the Chart 1 below.
More informationNon-Dairy Made Easy. A Nourishing Guide for Dairy-Free Living
Non-Dairy Made Easy A Nourishing Guide for Dairy- Living Something for. y d o B y r e v E #nourisheverybody The most diverse line of non-dairy beverages with more than 20 options to choose from. INGREDIENTS
More information1600 Calorie Rapid Fat Loss Detox Guidelines:
1600 Calorie Rapid Fat Loss Detox Guidelines: CONSULT WITH YOUR PHYSICIAN BEFORE STARTING ANY NUTRITIONAL PROGRAM. CHECK FOR FOOD ALLERGIES & MEDICATION INTERACTIONS Eat breakfast within 1 hr of waking
More information300 calorie mix & match Mini Meals
300 calorie mix & match Mini Meals One way to make meal planning a cinch is to use mix-and-match meals. These mini meals all come in right around 300 calories so they re easy to use no matter what diet
More informationChoose Less - Choose Healthy. Nutri CONTAINERS. portion control containers. Recipe E-book
Choose Less - Choose Healthy Nutri CONTAINERS portion control containers Recipe E-book Nutri CONTAINERS DAILY CALORIC INTAKE Current Weight (lbs) X = baseline - 350 (calorie deficit) = target calories
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 informationMUST BE A REGISTERED WELLNESS WARRIOR
Wellness Warriors: Holiday Nutrition Tips Date: Tuesday, December 8, 2009 from 12:30 PM to 1:30 PM Location/Room: Academic/Administrative Building, Rm #3700 Cost: Free for Wellness Warriors Members Contact:
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More informationWLG Week Summer Strong Challenge Meal Plans. Week Four. Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner
WLG 2019 12 Week Summer Strong Challenge Meal Plans Week Four Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday 1 cup cooked steel cut oats ¼ c. mixed berries chopped walnuts Sliced red
More information1 8 BREAKFAST RECIPES
18 BREAKFAST RECIPES DEAR LIVESTRONG.COM MEMBER, We re excited to share our collection of high-protein breakfast recipes with you. Breaking your fast with a meal packed with protein not only gives you
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 information- Protein Serving Sizes Women: one palm-sized portion with each meal
American restaurants have caused portion-distortion and we are used to eating very large portions that can really serve 2-3 people. In this chapter, we ll use something you always have with you your hands
More informationNutrition Management: Increasing Protein in the Diet
Nutrition Management: Increasing Protein in the Diet Protein is a nutrient essential for growth, healing, and maintenance of tissue, skin, hair, and nails. At times when your appetite is low, or when your
More information