7 Day Slim Down Friday Meal Plan
amccord2
Posts: 363 Member
Pre-Breakfast
6-8 oz lukewarm (slightly warm, not hot or cold) water with a dusting of pink salt (very little!) plus the juice of about half a lemon.
Breakfast
Turkey Egg Scramble: Dice and sauté about 6 mushroom slices and 2 oz ground turkey breast in 1 tsp butter or olive oil in a non-stick pan. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup diced zucchini. Let the spinach wilt slightly. Add 1/3 cup egg whites and stir slowly until cooked through. Lightly season with sea salt, pepper, garlic powder and mustard powder (*Feel free to use whatever herbs and spices you like. You can also add in additional veggies
'Baked Apple': Melt 1/2 tsp organic pure butter (Kerrygold Unsalted is my favorite) in a skillet over medium heat. Dice half of an apple, leaving the skin on, and add to skillet. Sautee for 1 minute, stirring and flipping the apples to coat in butter. Sprinkle with cinnamon to taste. Continue sautéing another 2 minutes or so. The apples should JUST start to get soft, but still be crisp in the center.
*If you don't have time to cook the apple, eating it raw is just fine too
WATER
Snack
Spread 2 tbl hummus on one large lettuce leaf and topped with 1 oz. cooked ground turkey (or other meat)
-OR-
Cut zucchini into sticks and dip into 2 tbl hummus. Serve with 1 oz diced chicken or other meat.
WATER
Lunch
Quinoa Salad: In a bowl, combine 1/4 cup cooked quinoa, 1 diced celery stalk, 1 1/2 Tbls chopped olives and half a can ( 2.5 oz) of canned salmon, tuna or chicken. Mix well adding 2 tsp high grade olive oil, 2-3 tsp apple cider vinegar, and season with pink or sea salt, pepper, garlic powder, ginger powder and mustard powder. I like a little extra mustard powder for some real kick and a little squeeze of lemon is nice too.
Serve over a bed of raw spinach.
WATER
Snack
2 celery stalks and 1 Tbl. almond butter
WATER
Dinner
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.
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.
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).
6-8 oz lukewarm (slightly warm, not hot or cold) water with a dusting of pink salt (very little!) plus the juice of about half a lemon.
Breakfast
Turkey Egg Scramble: Dice and sauté about 6 mushroom slices and 2 oz ground turkey breast in 1 tsp butter or olive oil in a non-stick pan. After 1-2 minutes add in a large handful of raw spinach and 1/4 cup diced zucchini. Let the spinach wilt slightly. Add 1/3 cup egg whites and stir slowly until cooked through. Lightly season with sea salt, pepper, garlic powder and mustard powder (*Feel free to use whatever herbs and spices you like. You can also add in additional veggies
'Baked Apple': Melt 1/2 tsp organic pure butter (Kerrygold Unsalted is my favorite) in a skillet over medium heat. Dice half of an apple, leaving the skin on, and add to skillet. Sautee for 1 minute, stirring and flipping the apples to coat in butter. Sprinkle with cinnamon to taste. Continue sautéing another 2 minutes or so. The apples should JUST start to get soft, but still be crisp in the center.
*If you don't have time to cook the apple, eating it raw is just fine too
WATER
Snack
Spread 2 tbl hummus on one large lettuce leaf and topped with 1 oz. cooked ground turkey (or other meat)
-OR-
Cut zucchini into sticks and dip into 2 tbl hummus. Serve with 1 oz diced chicken or other meat.
WATER
Lunch
Quinoa Salad: In a bowl, combine 1/4 cup cooked quinoa, 1 diced celery stalk, 1 1/2 Tbls chopped olives and half a can ( 2.5 oz) of canned salmon, tuna or chicken. Mix well adding 2 tsp high grade olive oil, 2-3 tsp apple cider vinegar, and season with pink or sea salt, pepper, garlic powder, ginger powder and mustard powder. I like a little extra mustard powder for some real kick and a little squeeze of lemon is nice too.
Serve over a bed of raw spinach.
WATER
Snack
2 celery stalks and 1 Tbl. almond butter
WATER
Dinner
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.
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.
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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