DAY 1
Breakfast: Raspberry Protein Shake
– 1 c nonfat milk
– 1/3 cup fresh or frozen raspberries
– 1 scoop shakeology, any flavor
– 1 Tbsp. flaxseeds
– 1 cup ice
– 1 c nonfat milk
– 1/3 cup fresh or frozen raspberries
– 1 scoop shakeology, any flavor
– 1 Tbsp. flaxseeds
– 1 cup ice
AM Snack: Sweet citrus yogurt
– 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel
– 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel
Lunch: Chicken and Spinach Salad
– 2 cups fresh baby spinach
– 1/4 medium cucumber, sliced
– 1/2 cup sliced mushrooms
– 1 medium carrot, shredded
– 11/2 tsp. extra-virgin olive oil
– 4 oz. cooked chicken breast, boneless, skinless, sliced
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl
· Drizzle with oil and vinegar; toss gently to blend
· Top with chicken
– 2 cups fresh baby spinach
– 1/4 medium cucumber, sliced
– 1/2 cup sliced mushrooms
– 1 medium carrot, shredded
– 11/2 tsp. extra-virgin olive oil
– 4 oz. cooked chicken breast, boneless, skinless, sliced
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl
· Drizzle with oil and vinegar; toss gently to blend
· Top with chicken
PM Snack: Turkey, Goat cheese, and avocado rolls
– 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.
– 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.
Dinner: Grilled fish tacos with cabbage citrus slaw
– 6 oz. raw cod (or flounder or fluke), washed, patted dry
– 1/4 tsp. sea salt
– 3 (4-inch) corn tortillas
– 3/4 cup shredded raw cabbage
– 6 fresh cilantro springs
– 2 Tbsp. fresh lime juice
– 1 dash cayenne pepper (to taste; optional)
– 1/4 medium avocado, cut into 6 slices
· Preheat grill or broiler to high
· Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside
· Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.
· Season with lime juice and cayenne (if desired)
· Top each tortilla wit two avocado slices; fold and serve
DAY 2
– 6 oz. raw cod (or flounder or fluke), washed, patted dry
– 1/4 tsp. sea salt
– 3 (4-inch) corn tortillas
– 3/4 cup shredded raw cabbage
– 6 fresh cilantro springs
– 2 Tbsp. fresh lime juice
– 1 dash cayenne pepper (to taste; optional)
– 1/4 medium avocado, cut into 6 slices
· Preheat grill or broiler to high
· Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside
· Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.
· Season with lime juice and cayenne (if desired)
· Top each tortilla wit two avocado slices; fold and serve
DAY 2
Breakfast: Silky almond smoothie
– 1/2 cup nonfat milk
– 1/4 cup unsweetened almond milk
– 1/4 cup water
– 1 scoop shakeology, any flavor
– 1 Tbsp. all-natural almond butter
– 1 cup ice
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.
– 1/2 cup nonfat milk
– 1/4 cup unsweetened almond milk
– 1/4 cup water
– 1 scoop shakeology, any flavor
– 1 Tbsp. all-natural almond butter
– 1 cup ice
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.
AM Snack: Grapes
– 1 cup of red or green grapes
– 1 cup of red or green grapes
Lunch: Avocado Veggie Burger
– 1 veggie burger patty
– 1 whole-grain hamburger bun
– 1/8 medium ripe avocado, mashed
– 1 Tbsp. prepared salsa
– 1/4 medium apple, sliced
· Preheat grill or broiler to high
· Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.
· Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.
· Serve with apple on the side
– 1 veggie burger patty
– 1 whole-grain hamburger bun
– 1/8 medium ripe avocado, mashed
– 1 Tbsp. prepared salsa
– 1/4 medium apple, sliced
· Preheat grill or broiler to high
· Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.
· Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.
· Serve with apple on the side
PM Snack: High protein hard-boiled egg snack
– 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.
– 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.
Dinner: Chicken in foil
– 1 (4-oz.) raw chicken breast, boneless, skinless
– sea salt and ground black pepper (to taste; optional)
– 1 medium new potato, sliced
– 1/4 medium red bell pepper, chopped
– 1/4 medium onion, chopped
– 1 fresh thyme sprig
· Preheat oven to 375° F.
· Season chicken with salt and pepper if desired. Set aside
· Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.
· Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.
– 1 (4-oz.) raw chicken breast, boneless, skinless
– sea salt and ground black pepper (to taste; optional)
– 1 medium new potato, sliced
– 1/4 medium red bell pepper, chopped
– 1/4 medium onion, chopped
– 1 fresh thyme sprig
· Preheat oven to 375° F.
· Season chicken with salt and pepper if desired. Set aside
· Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.
· Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.
DAY 3
Breakfast: Yogo Berry Blast Shakeology
– 1 cup water
– 1/2 cup nonfat vanilla yogurt
– 1 cup fresh or frozen mixed berries
– 1 scoop Shakeology, any flavor
– 1/2 cup ice
– 1 cup water
– 1/2 cup nonfat vanilla yogurt
– 1 cup fresh or frozen mixed berries
– 1 scoop Shakeology, any flavor
– 1/2 cup ice
AM Snack: Tropical Quinoa Snack
– 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.
– 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.
Lunch: The perfect food improved
– 2 large hard-boiled eggs, cut in half, yolks removed and reserved
– 4 tsp. mayonnaise
– 1 tsp. mustard
– 1 green onion, finely chopped
– Sea salt and ground black pepper (to taste; optional)
– Paprika
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth
· Season with salt and pepper if desired
· Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.
– 2 large hard-boiled eggs, cut in half, yolks removed and reserved
– 4 tsp. mayonnaise
– 1 tsp. mustard
– 1 green onion, finely chopped
– Sea salt and ground black pepper (to taste; optional)
– Paprika
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth
· Season with salt and pepper if desired
· Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.
PM Snack: Chicken and Swiss Cheese Cracker
– 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese
– 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese
Dinner: Lemon-dill halibut
– 1 (6 oz.) raw halibut fillet
– 1 1/2 tsp. extra-virgin olive oil
– 1/4 tsp. lemon pepper
– 1 dash sea salt
– 1 fresh dill sprig, finely chopped
– 1/2 cup cooked whole wheat couscous, hot
– Lemon wedges (for garnish; optional)
· Preheat oven to 500° F.
· brush both sides of halibut with oil. Place on baking pan.
· Sprinkle halibut with lemon pepper, salt, and dill.
· Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.
· Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.
DAY 4
– 1 (6 oz.) raw halibut fillet
– 1 1/2 tsp. extra-virgin olive oil
– 1/4 tsp. lemon pepper
– 1 dash sea salt
– 1 fresh dill sprig, finely chopped
– 1/2 cup cooked whole wheat couscous, hot
– Lemon wedges (for garnish; optional)
· Preheat oven to 500° F.
· brush both sides of halibut with oil. Place on baking pan.
· Sprinkle halibut with lemon pepper, salt, and dill.
· Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.
· Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.
DAY 4
Breakfast: Morning Delight Smoothie
– 1 cup 100% orange juice
– 1/3 medium banana, cut into chunks
– 1 scoop Shakeology, any flavor
– 1 cup ice
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.
– 1 cup 100% orange juice
– 1/3 medium banana, cut into chunks
– 1 scoop Shakeology, any flavor
– 1 cup ice
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.
AM Snack: Cinnamon-Ricotta Berries
– 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.
– 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.
Lunch: Sirloin-Topped Arugula Salad
– 4 oz. raw lean top sirloin steak
– 2 cups fresh argula
– 10 cherry tomatoes (or grape tomatoes), cut in half
– 1/2 cup canned, drained artichoke hearts
– 1 1/2 tsp. extra-virgin olive oil
– 1 Tbsp. balsamic vinegar
· Preheat grill or broiler to high
· Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.
· Place arugula, tomatoes, and artichoke hearts in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend.
· Cut sirloin into thin slices; place on top of salad.
– 4 oz. raw lean top sirloin steak
– 2 cups fresh argula
– 10 cherry tomatoes (or grape tomatoes), cut in half
– 1/2 cup canned, drained artichoke hearts
– 1 1/2 tsp. extra-virgin olive oil
– 1 Tbsp. balsamic vinegar
· Preheat grill or broiler to high
· Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.
· Place arugula, tomatoes, and artichoke hearts in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend.
· Cut sirloin into thin slices; place on top of salad.
PM Snack: Tuna and celery boat
– 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil
– 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil
Dinner: Roasted Tofu with Veggies
– 1 lb. firm tofu, drained, cut into cubes
– 5 cloves garlic, chopped
– 12 oz. green beans, trimmed
– 1 cup medium mushrooms, cut into quarters
– 1 medium onion, cut into chunks
– 3 medium red potatoes, cut into quarters
– 1 Tbsp. extra-virgin olive oil
– 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)
· Preheat oven to 375° F.
· Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
· Sprinkle with seasoning blend if desired; toss gently to coat well.
· Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.
· One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.
– 1 lb. firm tofu, drained, cut into cubes
– 5 cloves garlic, chopped
– 12 oz. green beans, trimmed
– 1 cup medium mushrooms, cut into quarters
– 1 medium onion, cut into chunks
– 3 medium red potatoes, cut into quarters
– 1 Tbsp. extra-virgin olive oil
– 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)
· Preheat oven to 375° F.
· Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
· Sprinkle with seasoning blend if desired; toss gently to coat well.
· Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.
· One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.
DAY 5
Breakfast: Peanut butter cup Shakeology
– 1/2 cup water
– 1/2 cup unsweetened almond milk
– 1 Tbsp. all-natural peanut butter (or almond butter)
– 1 scoop Shakeology, any flavor
– 1/3 medium banana, cut into chunks
– 1/2 cup ice
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth
– 1/2 cup water
– 1/2 cup unsweetened almond milk
– 1 Tbsp. all-natural peanut butter (or almond butter)
– 1 scoop Shakeology, any flavor
– 1/3 medium banana, cut into chunks
– 1/2 cup ice
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth
AM Snack: Fresh Melon
– 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)
– 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)
Lunch: Turkey and vegetable sandwich
– 2 slices whole-grain bread
– 2 tsp. prepared pesto sauce
– 1/4 medium avocado, sliced
– 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced
– 1/4 medium cucumber, sliced
– 1 slice medium tomato
– 1 thin slice medium red onion
– 2 romaine lettuce leaves, washed, patted dry
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.
– 2 slices whole-grain bread
– 2 tsp. prepared pesto sauce
– 1/4 medium avocado, sliced
– 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced
– 1/4 medium cucumber, sliced
– 1 slice medium tomato
– 1 thin slice medium red onion
– 2 romaine lettuce leaves, washed, patted dry
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.
PM Snack: Roast Beef Roll-Ups
– 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.
– 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.
Dinner: Chef Salad
– 2 cups chopped romaine lettuce
– 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped
– 1 oz. low-sodium, nitrite-free, lean ham, chopped
– 1 oz. part-skim mozzarella cheese, chopped
– Medium potato, chopped
– 1/8 medium avocado, diced
– 5 medium black olives
– 1 tsp. extra-virgin olive oil
– 1 Tbsp. red win vinegar
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend
– 2 cups chopped romaine lettuce
– 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped
– 1 oz. low-sodium, nitrite-free, lean ham, chopped
– 1 oz. part-skim mozzarella cheese, chopped
– Medium potato, chopped
– 1/8 medium avocado, diced
– 5 medium black olives
– 1 tsp. extra-virgin olive oil
– 1 Tbsp. red win vinegar
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.
· Drizzle with oil and vinegar; toss gently to blend
No comments:
Post a Comment