Breakfast
Shakeology with
1 TBS Peanut or Almond Butter
1” Frozen Banana
1/4 Cup Raw Quick Cook Oats
12 oz Water
6 Ice Cubes
Blend like crazy!
Snack
1/2 Cup Carbs
3 oz Lean Protein
Lunch
1/2-1 Cup Carbs
3 -4 oz Lean Protein
1-2 oz Fat
Snack
1/2 Cup Carbs
3 oz Lean Protein
Dinner
1/2-1 Cup Carbs
3 -4 oz Lean Protein
1-2 oz Fat
Carbs include:
Oats
Rice
Fruit
Vegetables
Lentils
Beans
Corn Tortilla
Processed Products (pretzels, bread, bagels pastry… we are trying to limit/avoid these)
Alcohol (also limit)
Lean Protein
Turkey
Chicken
Fish
Flank Steak
Egg whites
Tofu
Lentils
Nonfat Greek Yogurt
Beef/Turkey Jerky
Fat
Lowfat Cheese Mozerealla, feta, light cheddar
Avocado
Oils
Dressing
Nuts
Regular Diet Meal Ideas
Snack Ideas
3oz Jerky and 1Cup Raw Sliced Veggies
1 Hard boiled egg and 1/2 large apple
Sliced turkey with mustard wrapped in lettuce (4 wraps 1 slice of turkey per wrap)
1/2 Cup Nonfat Greek Yogurt with 1/2 cup fresh mixed berries
BE CREATIVE!
Meal ideas
Lunch
3 oz Ground beef/turkey/tofu and (1 C veggie) stir fry with light sauce over 1/2 cup brown rice
-pre made bags of stir fry veggies at Trader Joes, precooked rice too!
3 Oz grilled chicken, 1 corn tortilla, sauteed veggies 1 TBS avocado 1 TBS NF greek yogurt as sour cream
Dinner
3 oz grilled flank steak over large bed of mixed greens, olive oil and vinegar dressing, 2 TBS avocado, 1/4 cup berries with 2 TBS of NF greek yogurt on top for dessert
3 oz Grilled fish (tilapia), 1/2 cup chopped cabbage, NF greek yogurt mixed with chipotle pepper as sauce, 1 TBS avocado, fresh squeezed lime.
3 Oz ground turkey, 2 portabello mushrooms (scoop out stringy part) fill with ground turkey, pour on about 2 tbs tomato or pizza sauce over meat, cover with 1/2 slice mozeralla cheese on each mushroom- bake at 350 until heated through and cheese melts- GREAT for lunch the next day
Vegetarian ideas
Snack
1/2 cup greek yogurt with 1/2 cup berries
1 hardboiled egg with 1 cup fresh raw veggies
1/2 Cup roasted Chickpeas with mixed greens
Egg whites scrambled with mushrooms and spinach - salsa on top
Lunch and Dinner Ideas
Black bean burgers
1 Can Black beans mashed with garlic, onion, one egg, 1/4 cup raw oats- divide into 3-4 patties - grill in nonstick pan in small amount of olive oil :
Serve over lettuce and use “dressing” either lite balsamic or salsa enjoy with 1 slice of cheese or avocado (pick one fat!)
Power Protein Pancake
1/2 cup raw quick cook oats, 1 Tbs sugar or honey or mashed banana, 4 Eggwhites, sprinkle of cinnamon, 1 TBS vanilla extract mix WELL
Spray nonstick pan with nonstick spray- pour in batter- cook 2 min on each side, serve with
1 TBS salted butter
Glazed tofu - drain your tofu -marinade in favorite sauce, quickly fry in small amount of olive oil, serve over brown rice and stir fry veggies
* My secret lazy person trick! I order brown rice and the non deep fried spicy tofu from our local Chinese restaurant, and stir fry my own veggies and eat this for lunch for about 3 days! Do not add extra fat because the restaurant likely uses more than ideal amounts of oil for cooking the tofu NO big deal - just don’t add extra fat in on top of that
