7 Day Slim Down Tuesday Meal Plan
amccord2
Posts: 363 Member
Reminders:
1. If you are dying without your caffeine:drinker: , you can add ONE 6 oz cup of coffee or caffeinated tea. It should be black preferably. Acceptable addins for this challenge are: almond milk, coconut milk, reduced fat half & half, stevia or truvia.
2. Watch the serving size of quinoa. 1 serving= 1/4 cooked quinoa.
3. Keep drinking your 60 oz of water per day!! Aim for 20 oz before noon, 20 ounces after noon, 10 ounces in the early evening and 10 ounces in the late evening.
5. Do not drink water during meal times. If you MUST have something to wash down your food or take supplements, keep it to under an ounce. Stop about 10 minutes before and resume after about 45 minutes after.
6. Remember to POWER COOK. Have your brown rice and/or quinoa, sweet potatoes and chicken breasts prepped and ready to grab!
Pre-Breakfast
6-8 oz lukewarm (slightly warm, not hot or cold) water with a sprinkle of pink salt (preferred) or sea salt plus the juice of about half a lemon.
Breakfast
Quinoa Turkey Egg White Scramble: Dice and sauté about 6 mushroom slices and 2 oz ground turkey breasts in 2 tsp butter or olive oil. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup quinoa. Let the spinach wilt slightly. Pour in the egg whites and lightly season with sea salt, pepper, garlic powder and mustard powder (optional). *Feel free to use whatever herbs and spices you like. You can also add in additional veggies
WATER
Snack
2 or 3 celery stalks spread with 1 or 2 tbs almond butter
WATER
Lunch
Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy! Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 tbl balsamic vinegar, sea salt, pepper and garlic powder.
1 apple
WATER
Snack
Fage Yogurt
WATER
Dinner
Ground Beef Stew (This will serve 4): Brown 1 onion and 1 lb lean ground beef (organic if possible). You shouldn't need to add oil. Drain excess fat. Add 2-3 sliced celery stalks, 1 cup chopped carrots, 1 cup sliced mushrooms and continue to sauté briefly with 1 tsp of the following suggested seasonings (use whatever you like): sea salt, pepper, garlic powder, basil, and parsley. Add 1 can (14.5 oz) diced stewed tomatoes (run it through the blender first if you or your family don't like chunks) and 2 cups (32 oz) of low sodium beef or vegetable broth. Bring to a boil, add 2 cups chunked new potatoes and reduce to high simmer for about 30 minutes or until veggies are fork tender. *add red pepper flakes to his-try it if you like spicy! **Save 1 serving if possible for lunch or dinner tomorrow!!
WATER (but not too much or you'll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).
1. If you are dying without your caffeine:drinker: , you can add ONE 6 oz cup of coffee or caffeinated tea. It should be black preferably. Acceptable addins for this challenge are: almond milk, coconut milk, reduced fat half & half, stevia or truvia.
2. Watch the serving size of quinoa. 1 serving= 1/4 cooked quinoa.
3. Keep drinking your 60 oz of water per day!! Aim for 20 oz before noon, 20 ounces after noon, 10 ounces in the early evening and 10 ounces in the late evening.
5. Do not drink water during meal times. If you MUST have something to wash down your food or take supplements, keep it to under an ounce. Stop about 10 minutes before and resume after about 45 minutes after.
6. Remember to POWER COOK. Have your brown rice and/or quinoa, sweet potatoes and chicken breasts prepped and ready to grab!
Pre-Breakfast
6-8 oz lukewarm (slightly warm, not hot or cold) water with a sprinkle of pink salt (preferred) or sea salt plus the juice of about half a lemon.
Breakfast
Quinoa Turkey Egg White Scramble: Dice and sauté about 6 mushroom slices and 2 oz ground turkey breasts in 2 tsp butter or olive oil. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup quinoa. Let the spinach wilt slightly. Pour in the egg whites and lightly season with sea salt, pepper, garlic powder and mustard powder (optional). *Feel free to use whatever herbs and spices you like. You can also add in additional veggies
WATER
Snack
2 or 3 celery stalks spread with 1 or 2 tbs almond butter
WATER
Lunch
Big Salad: 1 cup spinach and 1 1/2 cups mixed greens, shredded (or diced) carrots, 4 oz diced chicken breast, any additional veggies that you would enjoy! Toss with Creamy Dijon Dressing from this challenge or mix up 1 Tbl olive oil, 1 tbl balsamic vinegar, sea salt, pepper and garlic powder.
1 apple
WATER
Snack
Fage Yogurt
WATER
Dinner
Ground Beef Stew (This will serve 4): Brown 1 onion and 1 lb lean ground beef (organic if possible). You shouldn't need to add oil. Drain excess fat. Add 2-3 sliced celery stalks, 1 cup chopped carrots, 1 cup sliced mushrooms and continue to sauté briefly with 1 tsp of the following suggested seasonings (use whatever you like): sea salt, pepper, garlic powder, basil, and parsley. Add 1 can (14.5 oz) diced stewed tomatoes (run it through the blender first if you or your family don't like chunks) and 2 cups (32 oz) of low sodium beef or vegetable broth. Bring to a boil, add 2 cups chunked new potatoes and reduce to high simmer for about 30 minutes or until veggies are fork tender. *add red pepper flakes to his-try it if you like spicy! **Save 1 serving if possible for lunch or dinner tomorrow!!
WATER (but not too much or you'll be up all night in the bathroom! Do your best to only need about 8 oz in the evening to round out the day).
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Replies
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Thank you for this meal plan, it sounds fabulous and so doable. But I started the Whole30 plan on Sunday and I cannot have a lot of the foods you suggest here. I do want to confess that it is harder than I thought, especially if I go out to eat. :grumble:0
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Thank you for this meal plan, it sounds fabulous and so doable. But I started the Whole30 plan on Sunday and I cannot have a lot of the foods you suggest here. I do want to confess that it is harder than I thought, especially if I go out to eat. :grumble:
Best of luck to you, I know you can do it if you try! I decided to hold off until later because I have four events back to back that may call for a cheat meal. So, I am strategically planning my Whole 30, but definitely going to do it. Probably after my 5K in April, because you get snacks and champagne at the finish line! Wouldn't want to miss that! :drinker:0
