this meal plan is designed to be a map of what to eat over the · 1 cup of plain greek yogurt 1 cup...
TRANSCRIPT
Thismealplanisdesignedtobeamapofwhattoeatoverthenext4Weeks,youmayneedtomakeadjustmentstofityourmacronutrientrequirements,oryourpersonalpreferences.Don’tgethunguponacertainmealyoumaynotlikeorifyou
needtoaddortakeawaypartofanyingredient.Yourcoachmayadviseyoutomakecertainchangestothemealplanasthe
challengeprogresses.Thereasonthereisonly4weeksinsteadof6isbecause,wemayneedtoalteryourplanaswego,ifwedonotneedtoalteryourplanforthelast2Weekspleasepick
thetwoweeksmealsyoulikedthebestandrepeatthoseweeks.
Week1
Allmealsserve1unlessotherwiseindicated
Day1
Breakfast
Ingredients:
15almonds2wholeeggs+½cupwhites1tbspofcoconutoil1cupofblueberries(20GCarbs)
Directions
Scrambletheeggsusingthecoconutoil.Havethealmondsandblueberriesontheside.
Lunch
Ingredients
DijonAlmondCrustedSalmon(seerecipe)Largegreensaladwithvegetablesofchoice½cupofcookedsweetpotato(13gcarbs)½tbspofExtraVirginOliveOil½tbspofAppleCiderVinegarDirections
Tossthecookedsweetpotatointothesaladorhaveonthesideofthesalmon.MixtheExtraVirginOliveOiltogetherwiththeapplecidervinegarasthesaladdressing.
DinnerSlowCookingPorkLoin(seerecipe)ButternutSquashSoup(seerecipe)1cupsteamedbroccoliDirections
Enjoythebroccoliasasidedishwiththeporkloinormixedintothesoup.
Day2
Breakfast
CreamyChocolateShake(seerecipe)
Lunch
Ingredients
4ouncesofchicken,cookedwithseasoningsGrapefruit&AvocadoSalad(seerecipe)
Directions
EnjoythechickenseparatelyorchopintotheGrapefruit&AvocadoSalad.
Dinner
4ouncesofgroundturkey,browned2cupsofrawcoleslawmix1cupofbroccoli15walnuts,chopped1tbspsesameseedoil1cupmediumsalsaDirectionsBrownturkeyinalargeskillet.Oncecookedaddinthecoleslawmix,broccoli,sesameseedoilandsalsa.Stir-fryuntiltheveggiesaretenderbutnotlimp.Removethemixturefromtheheatandaddwalnutsontop.
Day3
Breakfast
1cupofplainGreekYogurt1cupofmixedberries2tbspofshreddedcoconut1tbspofchoppedrawalmonds
Directions
Mixtheberriesandshreddedcoconutintotheyogurt.Sprinklethechoppedrawalmondsontop.
Lunch
Ingredients
ChickenWaldorfSalad(seerecipe)1cupofblueberries
Directions
Havetheblueberriesonthesideofthesalad.
Dinner
Ingredients
CurriedFish&Vegetables(seerecipe)CauliflowerMash(seerecipe)
Day4
Breakfast
Ingredients
EggswithAvocado&Salsa(seerecipe)1cupofberries
Directions
EnjoytheberriesonthesideoftheEggswithAvocado&Salsa
Lunch
Ingredients
ShrimpCakes(seerecipe)2cupsofspinach½cupcherrytomatoes,chopped½cupcucumber,chopped½cupredpepper,sliced1ouncegoatcheese,crumbled1tbspAppleCiderVinegar
Directions
Combineallsaladingredientstogether.PourAppleCiderVinegarandmixin.Sprinklegoatcheeseontop.
Dinner
Ingredients
GingerBeef&Broccoli(seerecipe)CauliflowerMash(seerecipe)
Directions
EnjoythecauliflowermashonthesideoftheGingerBeef&Broccoli
Day5
Breakfast
Ingredients
1servingBreakfastSmoothie(seerecipe)
Directions
Addmoreiceifdesired.
Lunch
Ingredients
4ozturkeyburger(seerecipe)Large�Portobellomushroom,grilled(insteadofbun)1cupcoleslaw(seerecipe)1tbspoliveoil–½usedtogrillmushroomandtheother½usedthecoleslaw*useDijonmustardandslicedonions,tomatoesandlettuceastoppings
Directions
PlacetheturkeyburgerontopofthePortobellomushroom.Addadditionalcondimentsifdesired.Eatwithaknifeandfork.Enjoythecoleslawontheside.
DinnerIngredients
4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirectionsCookchickenbreast.Mixallingredientstogetherforfajitasonaplate.Day6
Breakfast
Ingredients
2wholeeggs+½cupwhites½cupsautéedkale,mushrooms,onions,tomatoes1tbspcoconutoil,usetosautévegetablesandscrambleeggs
DirectionsUse1tbspofcoconutoiltosautévegetablesinafryingpan.Oncethevegetablesarealmostdoneaddinthe2wholeeggsand½cupofwhites.Scramblealltogether.
Lunch
TurkeyVegetableMeatballs(seerecipe)1cupspaghettisquash½cuptomatosauce(sugarfree)1cupbroccoli
Directions
PreparetheVegetableMeatBallsaccordingtotherecipe.Cookthespaghettisquashaccordingtotheinstructions.Steamthebroccoliandmixintothecookedspaghettisquash.Topwiththetomatosauceandmeatballs.
Dinner
Ingredients
4ouncesoftilapia,grilledwithlemon,garlic,saltandpepper10blackolives–cookwithtilapia8spearsofasparagus1cupsteamedbroccoli
Directions
Baketilapiaat350intheovenfor10-15minutesinaglassdishwithgarlic,lemon,saltandpeppertotaste.Addinblackolives.Bakeasparagusseparatelyandsteambroccolitohaveontheside.
Day7
BreakfastIngredients1cupGreekyoghurt,plainsprinkleofcinnamon1cupberries1tbspchiaseeds1cupslicedcucumberandtomatoes(ontheside)
Directions
Mixtheberriesandchiaseedsintotheyogurt.Sprinklecinnamonontop.Havetheveggiesontheside.
Lunch
1servingButternutSquashSoup(seerecipe)4ouncesofgrilledchickenbreastLargegreensaladmadewith2handfulsoflettuce+1cupmixedrawveggies½avocado,chopped1tbspoliveoil+1tspagedbalsamic
Directions
Chopthechickenupandtossintothesaladalongwiththeavocadooreatthechickenseparately.Enjoythemealwithsoupontheside.
Dinner
Ingredients
Sausage&Tomatoes(seerecipe)SautéedSweetPotatoHash(seerecipe)
Directions
Preparerecipesasinstructed.
Day8
Breakfast
Ingredients
BlueberryCarrotSmoothie
Directions
Addextraiceifdesired
Lunch
Ingredients
GroundTurkeyCasserole(seerecipe)1cupofovenroastedveggiesofyourchoice
Directions
Bakethevegetablesonabakingtrayat375for10-15oruntiltender.HaveonthesideoftheGroundTurkeyCasserole.
Dinner
Ingredients
4ouncesofgrilledsalmon,seasonedwithlemonjuice,garlic,saltandpeppertotaste2tbspofpistachiosnutssprinkledontopofsalmon2cupsofmixedvegetablestir-fry1tbspofsesameseedoiltostir-fryvegetables
Directions
Bakesalmonwithseasoningsinaglassdishintheovenat350for8–12minuteoruntilopaque.Removewhendoneandsprinklepistachiosontop.Whilethesalmoniscookingstir-frythevegetablesinsesameseedoil.
Day9Breakfast
Ingredients
CoconutFlourPancakes(seerecipe)1tbspalmondbutter,raw
Directions
Makecoconutflourpancakesaccordingtotherecipe.Topwithrawalmondbutter.
Lunch
Ingredients1servingNoFrySalmonPatties(seerecipe)3handfulsofbabyspinach+1cupchoppedmixedveggiesofyourchoice10olives–pittedandcutinhalf1tbspapplecidervinegar–assaladdressing
Directions
MaketheNoFrySalmonPattiesaccordingtotherecipeandenjoywiththesaladontheside.
Dinner
Ingredients
SweetandSmokeyChicken(seerecipe)RosemaryGreenBeans(seerecipe)DirectionsMakedishesaccordingtotherecipes.
Day10
Breakfast
Ingredients
Tex-MexEggScramble1cupofmixedberries
Directions
MaketheTex-MexEggScrambleaccordingtotherecipeandenjoywiththeberriesontheside.
Lunch
Ingredients
RealHealthyEggSalad2cupsofSpinach1cupofrawpepper,slicedDirectionsMaketheRealHealthyEggSaladaccordingtotherecipeandplaceontopofthebedofspinach.Havetheslicedrawpeppersontheside.
Dinner
IngredientsFullyLoadedLettuceWrapTurkeyBaconBurgers(seerecipe)SautéedSweetPotatoHash(seerecipe)
DirectionsFollowtherecipeinstructionsDay11
BreakfastIngredientsLowCarbGreenSmoothieDirectionsFollowtherecipeinstructions.Addextraiceifdesired.
Lunch
Ingredients
BalsamicAsparagus&SteakSalad(seerecipe)
Directions
MaketheBalsamicAsparagus&SteakSaladaccordingtotherecipe.
Dinner
Ingredients
FishTacos(seerecipe)1cupofbroccoli
Directions
Maketherecipeaccordingtotheinstructions.Steamthebroccoliandhaveitontheside.
Day12
Breakfast
Ingredients
2wholeeggs1tbspcoconutoil1pieceofbacon,cooked1grilledtomato
Directions
Scrambleeggsincoconutoil.Seartomatoinfryingpan.Enjoythescrambledeggs,withthetomato,baconontheside.
Lunch
Ingredients
1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese
Directions
Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleparmesancheeseontop.
Dinner
Ingredients
4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirections
Cookchickenbreast.Mixallingredientstogetherforfajitasonaplate.
Day13
Breakfast
Ingredients
2wholeeggs+½cupwhites½cupsautéedkale,mushrooms,onions,tomatoes1tbspcoconutoil,usetosautévegetablesandscrambleeggs
DirectionsMaketherecipeaccordingtotheinstructions
Lunch
TurkeyVegetableMeatballs(seerecipe)1cupspaghettisquash½cuptomatosauce(sugarfree)1cupbroccoli
Directions
PreparetheVegetableMeatBallsaccordingtotherecipe.Cookthespaghettisquashaccordingtotheinstructions.Steamthebroccoliandmixintothecookedspaghettisquash.Topwiththetomatosauceandmeatballs.
Dinner
Ingredients
HalibutWithDijonandAlmonds(seerecipe)StirFriedRice(seerecipe)
DirectionsMaketherecipesaccordingtotheinstructions
Day14
Breakfast
IngredientsSmokedSalmonScrambledEggs(seerecipe)
Directions
Makeaccordingtorecipe
Lunch
Ingredients
3Grilledshrimpandveggiesonastick(seerecipe)AvocadoSalsa(seerecipe)
DirectionsMaketherecipesaccordingtotheinstructions
Dinner
Ingredients
SausageandArtichokes(seerecipe)RealHealthyZucchiniCakes(seerecipe)
DirectionsMaketherecipesaccordingtotheinstructions
Day15
Breakfast
Ingredients
CreamyChocolateShake
Directions:Seerecipebook
Lunch
Ingredients
4ouncesofgrilledchicken,bakedwithgarlic8asparagusspearsOliveTapanede
DirectionsSeeRecipeBook
Dinner
IngredientsFullyLoadedLettuceWrapTurkeyBaconBurgers(seerecipe)SautéedSweetPotatoHash(seerecipe)
DirectionsFollowtherecipeinstructions
Day16
Breakfast
Ingredients
CoconutFlourPancakes1tbspnutbutter,raw1smallgrapefruit
Directions
MaketheCoconutFlourPancakesaccordingtotherecipeandtopwithrawnutbutter.Havethegrapefruitontheside.
Lunch
RealHealthyEggSalad(seerecipe)3stalksceleryand1greenpeppertoscoopchoppedegg
Directions
PreparetheRealHealthyEggSaladaccordingtotherecipe.Usetherawvegetablestoscooptheegg.
Dinner
Ingredients
4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirectionsCookchickenbreast.Mixallingredientstogetherforfajitasonaplate.
Day17
Breakfast
Ingredients
2wholeeggs1tbspcoconutoil1pieceofbacon,cooked1grilledtomato
Directions
Scrambleeggsincoconutoil.Seartomatoinfryingpan.Enjoythescrambledeggs,withthetomato,baconontheside.
Lunch
Ingredients
1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese
Directions
Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleparmesancheeseontop.
Dinner
Ingredients
HalibutWithDijonandAlmonds(seerecipe)StirFriedRice(seerecipe)
Directions
Maketherecipesaccordingtotheinstructions
Day18
Breakfast
Ingredients
EggsWithAvocadoandSalsa(seerecipe)1cupofblueberriesDirectionsPreparetheEggswithAvocadoandSalsaaccordingtotherecipe.Havewiththeblueberriesontheside.
Lunch
Ingredients
SpinachandTunaSalad
4ouncesoflighttuna(lessMercury)packedinwater2largehandfulsofspinach1tomato,cutintochunks2piecesofbacon,cookedandcrumbled1tbspofAppleCiderVinegar
DirectionsInalargebowlmixallingredientsinandtopwithAppleCiderVinegarfordressing.
Dinner
4ouncesgrassfedbeef,cookedandcutintochunks1cupofbroccoliflorets1cupofcauliflowerflorets1tbspofcoconutoil
Directions
Lightlysteamthebroccoliandcauliflower.Drizzletheliquidcoconutoilontop.Servewiththecookedbeef.
Day19
Breakfast
1cupofplainGreekYogurt1cupofmixedberries2tbspofshreddedcoconut1tbspofchoppedrawalmonds
Directions
Mixtheberriesandshreddedcoconutintotheyogurt.Sprinklethechoppedrawalmondsontop.
Lunch
Ingredients
ChickenWaldorfSalad(seerecipe)1cupofblueberries
Directions
Havetheblueberriesonthesideofthesalad.
Dinner
Ingredients
CurriedFish&Vegetables(seerecipe)CauliflowerMash(seerecipe)
Directions
Preparetherecipesaccordingtotheinstructions
Day20
Breakfast
Ingredients
2wholeeggs½cupeggwhites1ouncegoatcheese6cherrytomatoes
1handfulspinach1tbspcoconutoil
DirectionsMixthewholeeggswiththeeggwhitesandbeattogetherinabowl.Pre-heataskilletandaddcoconutoil.Poureggmixturein.Letitsetfor1minute.Addtherestoftheomeletingredientsontotheeggmixture.Foldtheeggovertheingredientsandcookforonemoreminute.
Lunch
3Grilledshrimpandveggiesonastick(seerecipe)AvocadoSalsa(seerecipe)
DirectionsMaketherecipesaccordingtotheinstructions
Dinner
Ingredients
DijonAlmondCrustedSalmon(seerecipe)Largegreensaladwithvegetablesofchoice½cupofcookedsweetpotato½tbspofExtraVirginOliveOil½tbspofAppleCiderVinegarDirections
Tossthecookedsweetpotatointothesaladorhaveonthesideofthesalmon.MixtheExtraVirginOliveOiltogetherwiththeapplecidervinegarasthesaladdressing.
Day21
Ingredients
Tex-MexEggScramble1cupofmixedberries
Directions
MaketheTex-MexEggScrambleaccordingtotherecipeandenjoywiththeberriesontheside.
Lunch
Ingredients
1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese
Directions
Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleparmesancheeseontop.
Dinner
Ingredients
4ouncesofgrassfedbeefhamburgerpattyLargespinachsaladwithtomatoes,cucumbersandonion1cupsteamedbroccoli*useDijonmustardasacondiment
Directions
Cookthehamburger.Enjoywithcondimentsandveggiesontheside.
Day22
Breakfast
CreamyChocolateShake(seerecipe)
Lunch
Ingredients
4ouncesofchicken,cookedwithseasoningsGrapefruit&AvocadoSalad(seerecipe)
DirectionsEnjoythechickenseparatelyorchopintotheGrapefruit&AvocadoSalad.
Dinner
4ouncesofgroundturkey,browned2cupsofrawcoleslawmix1cupofbroccoli
15walnuts,chopped1tbspsesameseedoil1cupmediumsalsaDirectionsBrownturkeyinalargeskillet.Oncecookedaddinthecoleslawmix,broccoli,sesameseedoilandsalsa.Stir-fryuntiltheveggiesaretenderbutnotlimp.Removethemixturefromtheheatandaddwalnutsontop.
Day23
Breakfast
Ingredients
SausageStir-FryBreakfast(seerecipe)1cupofmixedfruitDirectionsPreparetherecipeaccordingtotheinstructions.Enjoywithfruitontheside.
Lunch
Ingredients
MexicanSalad(seerecipe)
DirectionsPrepareMexicanSaladrecipeaccordingtoinstructions.
Dinner
BraisedCabbage&Sausage(seerecipe)Largegreensalad1tbspAppleCiderVinegar
Directions
Preparerecipeaccordingtoinstructions.Makelargegreensaladwithakale,romaineandspinach.Addin1cupofrawchoppedvegetables.TopwithAppleCiderVinegar.
Day24
Breakfast
Ingredients
1servingBreakfastSmoothie(seerecipe)
Directions
Addmoreiceifdesired.
Lunch
Ingredients
4ozturkeyburger(seerecipe)Large�Portobellomushroom,grilled(insteadofbun)1cupcoleslaw(seerecipe)1tbspoliveoil–½usedtogrillmushroomandtheother½usedthecoleslaw*useDijonmustardandslicedonions,tomatoesandlettuceastoppings
Directions
PlacetheturkeyburgerontopofthePortobellomushroom.Addadditionalcondimentsifdesired.Eatwithaknifeandfork.Enjoythecoleslawontheside.
DinnerIngredients
4ouncesofgrilledchickenbreast,cutupintostrips,seasonedwithsaltandpepper1cupsofgrilledvegetables–onions,peppers,shreddedkale,mushrooms¼cupavocado–cutintochunks10largeolives¼cupsalsaDirectionsCookchickenbreast.Mixallingredientstogetherforfajitasonaplate.Day25
Breakfast
Ingredients
FruitSaladwithCinnamon(seerecipe)2slicesofbacon,cooked
Directions
Preparethefruitsaladwithcinnamonaccordingtotherecipe.Enjoywiththebaconontheside.
Lunch
Ingredients
SpinachandTunaSalad
4ouncesoflighttuna(lessMercury)packedinwater2largehandfulsofspinach1tomato,cutintochunks2piecesofbacon,cookedandcrumbled1tbspofAppleCiderVinegar
DirectionsInalargebowlmixallingredientsinandtopwithAppleCiderVinegarfordressing.
DinnerSlowCookingPorkLoin(seerecipe)ButternutSquashSoup(seerecipe)1cupsteamedbroccoliDirections
Enjoythebroccoliasasidedishwiththeporkloinormixedintothesoup.
Day26
Breakfast
Ingredients
2wholeeggs1tbspcoconutoil1pieceofbacon,cooked1grilledtomato
Directions
Scrambleeggsincoconutoil.Seartomatoinfryingpan.Enjoythescrambledeggs,withthetomato,baconontheside.
Lunch
Ingredients
1cupspaghettisquashTurkeyVegetableMeatballs(seerecipe)½cuptomatosauce2handfulsspinach1tbspshreddedParmesancheese
Directions
Cookthespaghettisquashaccordingtothedirections.TopthesquashwiththecookedTurkeyVegetableMeatballs,spinach,hottomatosauceandsprinkleParmesancheeseontop.
Dinner
Ingredients
HalibutWithDijonandAlmonds(seerecipe)StirFriedRice(seerecipe)
Directions
Preparetherecipeaccordingtotheinstructions.
Day27
Breakfast
Ingredients
LowCarbGreenSmoothie½cupGreekYogurt
Directions
PreparetheLowCarbGreenSmoothieaccordingtotherecipe.EnjoywiththeGreekyogurtonthesideormixedintothesmoothie.
Lunch
3Grilledshrimpandveggiesonastick(seerecipe)AvocadoSalsa(seerecipe)
DirectionsMaketherecipesaccordingtotheinstructions
Dinner
Ingredients
DijonAlmondCrustedSalmon(seerecipe)Largegreensaladwithvegetablesofchoice½cupofcookedsweetpotato½tbspofExtraVirginOliveOil½tbspofAppleCiderVinegarDirections
Tossthecookedsweetpotatointothesaladorhaveonthesideofthesalmon.MixtheExtraVirginOliveOiltogetherwiththeapplecidervinegarasthesaladdressing.
Day28
Breakfast
Ingredients
SmokedSalmonScrambledEggs(seerecipe)1smallgrapefruit
DirectionsPreparetherecipeaccordingtotheinstructions.Havethegrapefruitontheside.
Lunch
Ingredients
ChickenWaldorfSalad(seerecipe)Directions
PreparetheChickenWaldorfSaladaccordingtotheinstructions
Dinner
Ingredients
GingerBeef&Broccoli(seerecipe)CauliflowerMash(seerecipe)
Directions
PreparetheGingerBeef&BroccoliandtheCauliflowerMashaccordingtotheinstructions.