Phase 2 Meal Plan- Week 11- Day 4 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).

*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.

Meal 1 –Spinach Protein Shake (approx. 300 calories)
Spinach Shake Recipe, Servings: 1
Ingredients:
•    1 1/2 cups spinach
•    1/2 cup unsweetened almond milk
•    1/2 banana
•    1 tablespoon natural peanut butter
•    1 scoop vanilla or chocolate protein powder
•    2 cups ice (varies based on the consistency you want)

Directions: Put all ingredients in a blender. Blend and enjoy!

Meal 2 - (Approx. 3 hours later, Approx. Calories 215) –3 Tablespoons of Hummus (to use as dip for your veggies in this snack, approx. 105 calories) 5-6 mini bell peppers (approx. 50 calories), 2 handfuls of sugar snap peas (approx. 60 calories)

Meal 3 - (Approx. 3 hours later, Approx. 400-500 calories) – 1 serving of Chinese Fried Rice (about 2 ½ cups worth of the mixture which includes your meat/shrimp and veggies).

Meal 4 - (Approx. 3 hours later, Approx. 100 calories) –1 handful (1/2 cup) of raspberries (approx. 25-30 calories), 1 handful of sunflower seeds (approx. 70 calories)

Meal 5 - (Approx. 3 hours later, Approx. 400-500 calories) – 1 serving of Chinese Fried Rice (about 2 ½ cups worth of the mixture which includes your meat/shrimp and veggies).

Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal. Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout.

***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously.

****MEAL PREP NIGHT**** Tonight I will start prepping my food for the rest of the week after I’ve eaten dinner.  We’ll be making Cilantro Chicken & Baked Brussel Sprouts with Bacon. Also, I’ll get the rest of my snacks together for the week and in bags or Tupperware.

Cilantro Chicken, Servings: 6
Ingredients:
•    1 1/2 TBSP olive oil
•    1/2 cup sliced white onion
•    1 1/2 cups fresh cilantro, chopped
•    10-11 oz. Salsa (green or red)
•    6 boneless, skinless chicken breasts (diced, cubed or shredded)
•    3/4 cup chicken broth
•    Salt and pepper, to taste

Directions: Step 1: Cook the chicken breasts and set aside to use in step 4 (cook the chicken any way you prefer).  Step 2. Heat oil in a medium saucepan over medium heat. Add onion and sauté until soft, and then stir in cilantro. Step 3. Add salsa (use fresh if desired) and season with salt and pepper to taste. Reduce heat to low and simmer for 3 to 5 minutes. Step 4. Add cooked chicken and broth, mix all together and heat through (do not over-stir the chicken). Feel free to top with more salsa.

Baked Brussel Sprouts with Bacon, Servings: 6
Ingredients:
•    3 pounds of Brussel Sprouts (Chopped in half or in quarters, either way works)
•    3-4 Tablespoons of olive oil
•    2-3 Tablespoons of minced garlic (We love garlic so we use 3)
•    4 pieces of uncooked bacon, chopped into pieces (optional- just omit if you’d rather not eat the bacon)
•    Sea salt to taste

Directions:
Preheat oven 350 degrees. Wash and chop up brussel sprouts in halves or in quarters and place is a large mixing bowl. Add olive oil, chopped bacon slices and minced garlic and mix thoroughly in with the brussel sprouts. Sprinkle sea salt (just a couple dashes-optional) on top and then mix again. Place the brussel sprouts on a baking sheet. Bake in oven for approximately 15-20 minutes, or until the brussel sprouts looks like it’s getting crispy on top. Make sure the bacon looks cooked as well.

Tips: This is a great way to add flavor so your kids will eat their vegetables! You may need to do two cookie sheets worth this is a large batch so you can reheat for the meal plans throughout the week.

When I’m prepping my snacks today I’ll also be cooking (either on the skillet or baking) the REST of the bacon I bought to add to a salad, have as a snack (replace for a 50 calorie item) or use in an omelet at the end of the week. This is again, optional.  I usually add only one strip (which is about 40-50 calories) to any meal/recipe. I also seal this up and put in the fridge until I use it later.

We seal/store our meat and vegetables in Tupperware containers so it stays fresh the rest of the week.


  • By admin
  • 4/10/2014

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