7 Day Slim Down Wednesday Meal Plan
amccord2
Posts: 363 Member
Reminders:
1. An acceptable sweetener for this challenge is Stevia or truvia. You might like to add this to your oatmeal or steel cut oats. There are other sweeteners that are 'clean eating' approved, but this is the only one that is BOTH 'clean eating approved' AND calorie free which is what we need for the purpose of this challenge.
2. The salt in your water should be PINK or Himalayan salt. The reason for this is the number of vital minerals in this salt that others don't have. But it shouldn't be enough that you can taste it really. Just one little 'dusting' or tiny pinch will do.
3. Keep drinking half your body weight in water per day!!
4. Be proud of what you are doing!
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
1 serving oatmeal (1/4 cup uncooked): season with cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter. If you'd like to add a little sweet to your oatmeal, you can use Stevia. Remember that a TINY BIT goes a looooong way.
Egg white scramble: Dice and sauté about 6 mushroom slices in 1 tsp butter. After 2-3 minutes add in the spinach and let it wilt slightly. Lightly season with sea salt, pepper, garlic powder and mustard powder (optional). Pour in 1/2 cup egg whites and stir occasionally to scramble. *Feel free to use whatever herbs and spices you like.
WATER
Snack
2 celery stalks spread with 1 tbl almond butter
WATER
Lunch
Leftover Ground Beef Stew
OR
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. Mix in 1/4 cup quinoa or brown rice to your salad.
WATER
Snack
1 apple + string cheese OR 2 oz turkey, chicken or nitrate free ham
WATER
Dinner
Leftover Ground Beef Stew if you didn't have it at lunch
OR
Stovetop Chicken Breast:
Heat a skillet over medium heat and add 1 tbl olive oil.
Dice and add 1/3 cup of the following: onion, celery, carrot.
While the veggies soften a little (about 3-4 minutes), cut a 4 oz chicken breast into small cubes (about 1/2-3/4 in.)
Add chicken to veggies in skillet and continue cooking, being sure to turn chicken to cook all sides.
Add 1/2 cup diced zucchini and a handful of diced or sliced mushrooms.
Season lightly with sea salt, pepper and garlic powder (not garlic salt).
Continue to cook, stirring and turning until chicken is cooked through, about 3-4 more minutes. (hint: cut a thicker chicken piece in half to check. Do not overcook.)
Option 1: If you are very hungry, or just want to try it, this is great served on a bed of raw spinach.
Option 2: If you are at your goal weight and working out intensely, serve over 1/2 cup cooked brown rice or 1/4 cup cooked quinoa or 1/2 cup of sweet potato.
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. An acceptable sweetener for this challenge is Stevia or truvia. You might like to add this to your oatmeal or steel cut oats. There are other sweeteners that are 'clean eating' approved, but this is the only one that is BOTH 'clean eating approved' AND calorie free which is what we need for the purpose of this challenge.
2. The salt in your water should be PINK or Himalayan salt. The reason for this is the number of vital minerals in this salt that others don't have. But it shouldn't be enough that you can taste it really. Just one little 'dusting' or tiny pinch will do.
3. Keep drinking half your body weight in water per day!!
4. Be proud of what you are doing!
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
1 serving oatmeal (1/4 cup uncooked): season with cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter. If you'd like to add a little sweet to your oatmeal, you can use Stevia. Remember that a TINY BIT goes a looooong way.
Egg white scramble: Dice and sauté about 6 mushroom slices in 1 tsp butter. After 2-3 minutes add in the spinach and let it wilt slightly. Lightly season with sea salt, pepper, garlic powder and mustard powder (optional). Pour in 1/2 cup egg whites and stir occasionally to scramble. *Feel free to use whatever herbs and spices you like.
WATER
Snack
2 celery stalks spread with 1 tbl almond butter
WATER
Lunch
Leftover Ground Beef Stew
OR
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. Mix in 1/4 cup quinoa or brown rice to your salad.
WATER
Snack
1 apple + string cheese OR 2 oz turkey, chicken or nitrate free ham
WATER
Dinner
Leftover Ground Beef Stew if you didn't have it at lunch
OR
Stovetop Chicken Breast:
Heat a skillet over medium heat and add 1 tbl olive oil.
Dice and add 1/3 cup of the following: onion, celery, carrot.
While the veggies soften a little (about 3-4 minutes), cut a 4 oz chicken breast into small cubes (about 1/2-3/4 in.)
Add chicken to veggies in skillet and continue cooking, being sure to turn chicken to cook all sides.
Add 1/2 cup diced zucchini and a handful of diced or sliced mushrooms.
Season lightly with sea salt, pepper and garlic powder (not garlic salt).
Continue to cook, stirring and turning until chicken is cooked through, about 3-4 more minutes. (hint: cut a thicker chicken piece in half to check. Do not overcook.)
Option 1: If you are very hungry, or just want to try it, this is great served on a bed of raw spinach.
Option 2: If you are at your goal weight and working out intensely, serve over 1/2 cup cooked brown rice or 1/4 cup cooked quinoa or 1/2 cup of sweet potato.
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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