Healthy Life Style Eating Skip the Diet Be Healthy Day 1 2 eggs & 2 slices of avocado one ounce of peanuts 4 ounces of turkey, slice of cheese, green peppers wrapped in lettuce ½ cup of blueberries 4 ounce steak & green beans Day 2 one cup of oatmeal & berries apple 4 to 6 ounces of tuna and 5 crackers peanut butter and 4 celery 4 ounces of lean burger & a cup of salsa, plus steamed brussel sprouts Day 3 Protein Bar (under 200 calories with 10 gram of protein) ½ cup of cottage cheese & ½ cup of pineapple 1 cup Steamed shrimp with 3 ounces of cocktail sause cucumbers and 3 ounces of hummus Zucchini Boat: Steam 4 medium zucchini. Slice & gut it out into bowl. Chop up tomatoes, onion, garlic, mushrooms, peppers & two ounces of mozzarella cheese. 1 pound of ground turkey. Brown turkey and add in onion, garlic, peppers, mushrooms, and tomatoes. Simmer for 15 minutes until veggies are cooked. Fill zucchini slices with mix and bake at 350 for 30 minutes.
Day 4 Pancakes! 3 eggs, large banana with ½ cup of blueberries in blender - Use as pancake mix and make on stove top! Low fat low sugar 100 calorie or less yogurt & ½ cup of fruit Salad with lettuce, cucumbers, peppers, carrots, and once of cheese, low calorie dressing. 100 calorie bag of low fat popcorn 6 ounces of chicken: 4 boneless chicken breast. In a small bowel mix lemon juice (4 tablespoons) butter (3 tablespoons) 1 teaspoon of onion powder, salt and pepper. Pour over chicken. Bake for 30 minutes at 400ndegrees add more sauce till gone. Steam veggies of your choice. Day 5 1 whole grain toast with sliced avocado 2 hard boiled eggs Apple peanut butter sandwich: core and slice apple. Mix ¼ cup rasins, lemon juice, 2 tablespoons of honey in 1/3 cup peanut butter. Layer the mix and the apple into a sandwich. Carrots and hummus Sweet potato bake: Bake potato s at 350 degrees for 60 minutes. Sprinkle with goat cheese (4 ounces) and 4 scallions. Plus mixed fruit Bowl.
Day 6 Protein Shake 200 calories Banana and 1 tablespoon of peanut butter Tuna salad: 6 ounces of tuna with chopped up celery and peppers on lettuce. Cheese stick and berries 4 ounce steak and steamed veggies of choice Day 7 Smoothie: 1 cup milk, 6 ounces of yogurt and 4 strawberries Raisins 100 calories 6 ounces of turkey and one cheese Cherry tomatoes, 2 tablespoons goat cheese on 4 rye crackers ½ acorn squash with 1 tablespoon butter and 1 teaspoon of cinnamon in oven for 1 hour. ½ cup of brown rice. Day 8 1 whole grain toast and small banana sliced on top ½ cup edamame lettuce wrap with ham and cheese and lemon juice Protein bar Chicken on the Grill: low calorie barbecue sauce. Asparagus also on the grill.
Day 9 Yogurt and berries under 200 calories one ounce almonds Turkey burger and salsa apple Chicken stir fry: boneless chicken in frying pan with no calorie spray. Add in onions, peppers and mushrooms. Day 10 Cheerios and milk -keep under 200 calories Grapes Brown rice bowl: 250 calories with scallions Rice Cake Baked chicken with carrots: Bake at 350 for one hour. 1 Cup of carrots cooked. Top chicken with olive oil, lemon juice, paprika, and one teaspoon of honey. Day 11 Fruit bowl: under 200 calories ½ cup cottage cheese and 6 strwberries Chicken wrap with lettuce: Fry boneless chicken in no calorie spray. Slice chicken to make several wraps and ounce a cheese to sprinkle over chicken One Ounce cashews Taco Meal: Lettuce wraps with ground beef and taco flavoring & cheese and salsa
Day 12 Oatmeal with one fried egg on top - sunflower seeds (100 calories) Boiled Shrimp or sushi (300 calories) Red Grapefruit Pork loin: Combine garlic, ginger and sesame oil in in bowl. Soak pork in mixture. Saute for 3 minutes on each side. Steamed veggie of your choice. Day 13 2 eggs and 2 turkey sausage one ounce of peanuts Ham and cheese lettuce wrap Banana Spaghetti Squash: Squash noodles in a veggie spiralizer. Cook up Peppers & mushrooms and add to marinara sauce. Mix all together Day 14 Peanut butter Smoothie: 3 ounces Greek Yogurt, 1 tablespoon of peanut butter, ½ cup of milk, and 1 teaspoon of honey in the blender. 100 calorie bag of pop corn Yogurt and fruit under 200 calories one once almonds
Turkey Meatballs & steamed veggies of choice. Bake at 350 degrees for 15 minutes and then turn them over and cook for 5 more minutes. Mix ground turkey, 1 egg, ½ cup breadcrumbs into golf ball size meatballs. Day 15 2 Egg scramble with onions, peppers, mushrooms and tomatoes. Hummus and cucumbers Lentils: 2 cups of dry lentils, 8 cups of water, ½ cup of spinach, 2 tablespoons of vinegar, 1 can crushed tomatoes, 1 teaspoon dried oregano, garlic, 2 2 celery stalks, 2 carrots, ¼ cup olive oil and one onion. In a large soup pot heat oil add onions, carrots, and celery and cook under tender. Stir in garlic, oregano, and cook for 2 minutes. Stir in lentils and add water and tomatoes and bring to a boil. Simmer for one hour. When ready to serve stir in spinach. Then stir in vinegar and season with salt and pepper. Diner: Sunflower seeds less than 200 calories Turkey Chili: 1 pound turkey, 1 tablespoon cumin, little garlic powder, 1 small onion, 1 pepper, 1 can tomato sauce, 1 can kidney beans, 1 can black beans, diced tomatoes, 2 tablespoons chili powder. Brown turkey and cook onions first.combine all in crockpot and cook for 3 hours on high.