Day 1

Breakfast:

1 slice organic or gf bread with 2 tsp real peanut butter and 1/2 banana sliced

Lunch:

Kale, sausage and white bean soup - Recipe

Side salad with lettuce, tomato, cucumber and dressing of your choice - Recipe

Dinner:

Click Here to watch a video to see how to cook dinner and tomorrow’s meals

Recipe for today's dinner

Grilled or baked 4oz. Chicken breast (make extra chicken for breakfast & dinner on Day 2 and lunch on Day 3 total of 15 oz per person)

Baked Sweet Potato (make extra for lunch tomorrow - 2 sweet potatoes per person)

Sautéed Peppers and Onions (make extra for breakfast tomorrow)

Cole Slaw (make extra for lunch tomorrow)

Day 2

Breakfast:

Frittata with chicken, onions and peppers (make extra for tomorrow) - Recipe

Lunch:

Sweet potato and black bean burger - Recipe

Cole Slaw (from Day 1)

Dinner:

Chicken Parmesan - Recipe

Side salad with dressing of your choice - Recipe

Steamed broccoli - Recipe

Day 3

Breakfast:

Frittata (from Day 2)

Lunch:

Open face chicken sandwich (chicken from Day 1) ,

Steamed broccoli (from Day 2)

Tortilla chips - 10

Dinner:

Salmon with lemon and dill - Recipe (make extra for lunch tomorrow)

Rice with vegetables - Add 1 cup rice and 1.5 cups water to a pan. Then add 2 cups of diced carrots, 2 cups diced celery and 1 cup diced onions. Cook according to rice package. 

Day 4

Breakfast:

1/2 cup plain yogurt, add juice from 1/2 an orange and stir. Mix in 1/2 cup fresh berries

Lunch: 

Rice and vegetable soup: Add 1 cup rice and vegetables to 2 cups chicken or vegetable broth (from Day 3 dinner)

Turkey, lettuce wrap - Recipe

Dinner:

Salmon tacos - Recipe

Carrot fries - Recipe   ,

Strawberry crisp - Recipe  

Day 5

Breakfast:

Strawberry crisp (from Day 4)

Lunch:

Vegetables and rice with red curry sauce - Recipe (pour sauce over rice and vegetables from Day 3)

Dinner -  Click Here to watch video to learn how to cook today's dinner 

Mustard Coated Pork Tenderloin - Recipe

Salad with blueberries and goat cheese - Recipe

Roasted asparagus - Recipe

Day 6

Breakfast:

Spinach bar - Recipe

Lunch:

Pork tenderloin, roasted asparagus (from Day 5)

Dinner:

Chicken with creamy salsa - Recipe (make extra chicken for lunch and dinner tomorrow)

Side Salad with lettuce, tomato and cucumber with dressing of your choice - Recipe

Baked Potato with 1 tbsp. plain yogurt and dried dill, salt and pepper

Day 7

Breakfast:

Spinach bar (from Day 6)

Lunch:

Open face chicken sandwich with sliced cucumbers, and lettuce

Apple

Tortilla chips - 10

Dinner:

Pasta with tomatoes, chicken and spinach - Recipe

 

Snack Options:

I highly recommend eating a small and healthy snack between breakfast and lunch and again between lunch and dinner. Studies show (and from my own experiences) that you will eat less when you snack. When we get too hungry we tend to eat quickly which typically leads to over eating. Snacks are not included in your weekly grocery list so be sure too add them. 

4 dried apricots (no sulfur dioxide added)

small apple sliced and sprinkled with lemon juice and cinnamon

1/2 banana with 2 tsp. real peanut butter

1/2 grapefruit

1/2 avocado with balsamic vinegar and olive oil

8 tortilla chips with salsa

carrots and celery sticks with 2 tbsp healthy dip - Recipe 

vegetable soup - Recipe

small handful of nuts

1/2 cup plain yogurt with 1/2 cup diced fresh fruit 

 

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