DAY 1-MONDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt and a squeeze of lemon – 30 minutes before breakfast. BREAKFAST Tomato, spinach and egg scramble – Whisk 2 eggs, 1 pinch sea salt, and pepper in bowl. Heat oil in skillet, cook eggs, stirring frequently. Stir in tomatos and spinach, and cook again for 2 minutes. Serve as is or with 1 slice Ezekiel bread. OR ½ cup old fashioned oatmeal, cooked in water, sweetened with truvia and cinnamon SNACK Profit Shake – Mint chocolate shake: scoop of chocolate, couple drops peppermint extract, ½ banana, 1 c. unsweetened almond milk, ice and blend OR an apple plus 10-12 almonds or almond butter LUNCH Wrap/Sandwich - 1 Light Flatbread, Wrap or Whole Grain Sandwich Thin w/ 1TBSP Hummus or 1 Tbsp. low fat mayo, 1 cup chopped veggies (lettuce, tomato, pickles, etc) raw or roasted, 3 oz. chopped chicken or lean low sodium turkey breast or ham and 1/2 cup grapes or melon chunks SNACK Hummus or Low Fat Ranch dressing with raw veggies DINNER Turkey Meatballs: preheat oven to 400 degrees F. Combine 1 ½ lbs lean ground turkey, 1 teaspoon sea salt, ½ teaspoon pepper, 1 egg, ¾ cup quick rolled oats, 2 cloves garlic chopped, 2 tablespoons cilantro OR oregano, 2 tablespoons all natural tomato sauce. Mix well. Roll mixture into 30 1 inch meatballs. Place on baking sheet. Bake for 15-20 minutes, or until no longer pink inside. (store leftovers for lunch tomorrow in ziplock) Serve with mixed veggies or asparagus, ½ sweet potato DAY 2- TUESDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt and lemon – 30 minutes before breakfast. BREAKFAST 1 slice of Ezekiel bread toast with 2 tbsp. creamy almond butter, topped with half of a sliced banana. For added sweetness, you can drizzle a little raw honey, OR sprinkle a little stevia. SNACK ¾ cup greek yogurt PLAIN, stevia to sweeten and fruit of choice OR Profit shake LUNCH Dinner from the night before DINNER Protein Salad: combine 2 cups lettuce, 1 cup spinach, ½ cucumber, ½ tomato, 1/3 cup shredded carrots, 1/3 cup sliced mushrooms, 1/4 avocado sliced, ½ large boiled egg, sea salt and ground pepper. Drizzle with olive oil, lemon juice (2 tablespoons) and 1 tablespoon red wine vinegar. Mix well to coat. Add ½ chicken breast if needed. DAY 3- WEDNESDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt and lemon – 30 minutes before breakfast. BREAKFAST Blueberry and Cinnamon Oatmeal ½ cup old fashion oatmeal handful of blueberries 1 tsp. cinnamon 1 tsp. vanilla extract 2 T. chopped almonds or walnuts SNACK Profit Shake – peanut butter chocolate: 1 scoop chocolate, 1 tablespoon peanut butter or PB2, 1 c. unsweetened almond milk, dash vanilla extract, ice and blend! OR ¾ cup greek yogurt with ½ cup berries LUNCH Tuna salad sandwich: combine 1 can chunk light tuna in water, drained, lemon juice (1 tablespoon), ½ small red onion chopped, ½ stalk celery, 1 tablespoon diced red bell pepper, parsley, and black pepper in a bowl. Top on slice Ezekiel bread with tuna mixture, top with tomato and lettuce. OR if you don’t like Tuna, a lean natural deli meat turkey or ham sandwich on Ezekiel bread SNACK 2 boiled eggs OR 1 LOWFAT string cheese DINNER Salad with Chicken or White Fish - Greens-2 cups of salad greens (i.e. romaine, baby mixed, butter lettuce, etc.), 1 cup of raw vegetables (i.e. cucumber, tomato, onion, carrots, jicama, snap peas, red peppers), 4 oz. of grilled or baked white meat (fish or poultry) -You may cook in 1/2 TBSP EVOO (extra virgin olive oil), 2 tablespoons low fat dressing or Salad spritzer OR better yet You could use balsamic vinegar, fresh lemon with fresh ground pepper. DAY 4- THURSDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt and lemon – 30 minutes before breakfast. Breakfast 1 cup plain greek yogurt, sweetened with stevia and handful of fruit of your choice SNACK Profit Shake – strawberry banana shake: 1 scoop vanilla , ½ cup strawberries, ½ banana, 1 cup almond milk, dash cinnamon, dash vanilla extract, ice and blend OR an apple LUNCH Leftovers from last nights meal SNACK 15 raw almonds and ½ cup shelled edamame OR raw veggies of choice with ranch DINNER Chicken Lettuce Wraps Mix 1-2 TBSP prepared BBQ sauce with 1/2 cup of shredded cooked chicken. Serve in 2-3 large romaine leaves with 4 TBSP of Broccoli slaw mix. Top with lime juice and a splash of hot sauce. Serve with 6 grape tomatoes halved and 1/4 large cucumber peeled and sliced - drizzle with balsamic vinegar and toss in 1 TBSP low fat feta. DAY 5-FRIDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt and lemon – 30 minutes before breakfast. BREAKFAST Overnight Oats – In a container with lid, mix together ¼ cup oats, ¼ cup nonfat Greek yogurt, 1/3 cup unsweetened almond milk, 2 tsp. agave or 1 packet stevia, 1-2 tsp. ground flaxseed (optional) and sprinkle with cinnamon. Refrigerate overnight. Stir in ½ cup of chopped fruit of choice. SNACK Profit shake OR 1-2 cups raw veggies with 2 tablespoons hummus LUNCH Leftovers from last night OR a light salad with veggies and 2 tablespoons balsamic vinegar SNACK 1 cup edamame OR 1 cup cubes of melon of choice DINNER Salmon with veggies – heat oil in large skillet, add ½ medium carrot sliced, ½ zucchini, ½ small onion, and ½ teaspoon fresh chopped garlic. Cook, and stir often for 2 minutes or until veggies are tender. Remove them, and keep warm. Add ½ cup water, 2 tablespoons dry white wine, 1 tablespoon lemon juice, and ½ teaspoon dried or fresh dill. Stir often until liquid boils and reduce heat to medium. Add seasoned salmon, cover and poach for 8 minutes. Remove and place on veggies, pour pan juices over salmon. (any fish can be used) IF you don’t like fish, substitute a piece of grilled chicken and pair with veggies above DAY 6- SATURDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt – 30 minutes before breakfast. BREAKFAST “healthy” pancakes ½ cup whole wheat flour, 1 teaspoon baking soda, ½ cup greek yogurt plain, 1 tablespoon honey, dash cinnamon, 2 organic eggs, mix in bowl and serve with honey! OR scrambled spinach and eggs from day 1 SNACK 15 almonds or an apple LUNCH Profit shake or leftover salmon OR chicken from last night on top of bed of spinach OR sandwich with lean deli meat on Ezekiel Bread SNACK Hummus and raw veggies DINNER Rice & Beans 3/4 cup of cooked brown rice; Heat 1/2 cup of beans (i.e. black beans, pinto beans) with 1/8 tsp. cumin, 1/4 tsp. paprika, 1/4 tsp. coriander, 1/8 tsp. chili powder, 1/2 tsp. olive oil, ground sea salt to taste. Fold rice into beans. Serve with 2 Tbsp. Salsa; 1/8 avocado; 1 corn tortilla Serve with 1-2 cup steamed spinach DAY 7-SUNDAY Start your day with 2 cups of warm water and a pinch of Pink Himalayan sea salt and lemon – 30 minutes before breakfast. BREAKFAST ½ cup OLD Fashioned Oats cooked with water and sweetened with truvia/stevia and cinnamon OR 2 pieces of turkey bacon and an apple SNACK ½ cup plain greek yogurt with ½ cup of fruit of choice, sweetened with cinnamon and stevia if needed LUNCH Profit Shake – Fruity pebble: 1 scoop vanilla , ½ cup strawberries, ½ banana or ½ cup melon, ½ cup water/ ½ cup almond milk, ice and blend Or leftovers from last night OR SANDWICH from previous days menu SNACK 1 hardboiled egg and 10 baby carrots OR Low fat string cheese DINNER 4 oz. grilled OR Baked chicken, 1/2 cup Cooked Brown Riceor 1/2 baked sweet potato (drizzle w/ 1/2 tsp. olive oil if desired)ADD:2 cups veggies (i.e. broccoli, Brussels sprouts, zucchini, mushrooms, asparagus, cauliflower, squash, spinach, kale, peppers, onion, garlic) Veggies can be Steamed, Sautéed or Roasted If roasting or Stir Frying Veggies use just 1 1/2 tsp. of olive oil to sauté or toss on veggies before roasting. Season with a little sea salt and lemon juice. Do NOT use butter or vegetable oil!
Posted on: Fri, 18 Jul 2014 02:44:03 +0000
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