7 Day Slim Down Sat. and Sunday Meal Plans
amccord2
Posts: 363 Member
Reminders:
1. Saturday I want you to start taking off on your own a little bit. This meal plan is the same as Day 2, and if you want to follow it exactly that is FINE! BUT, if you want, you can also replace any of the meals from the first 5 days and start learning to make substitutions for what works best for you. Good luck, I know you can do it!
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.
4. 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 celery stalks spread with 1 tbl 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.
**Save 1 serving if possible for lunch or dinner tomorrow!!
Sunday:
Breakfast
1 serving oatmeal (1/4 cup uncooked): season with cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter
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
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
Hummus and turkey on lettuce leaf
WATER
Dinner
Hint: You can power cook a few sweet potatoes in advance so that they are ready when you are. Otherwise, you'll need about 40 minutes to bake the potato in the oven so be sure to plan it out! I like to just have them ready and serve them like mashed potatoes with a tsp of butter and cinnamon!
Salmon: 1 salmon filet (about 5-6 oz). Heat sauté pan over medium heat. Coat filet lightly with olive oil and place in pan, skin side down. Season immediately with 1/2 tsp ginger powder and a sprinkling of pink or sea salt, pepper and garlic powder. Cook about 3-4 minutes then flip with spatula and cook additional 3-4 minutes or until fish feels firm to the touch and skin is crisp. Hint: Overcooking will make it dry!
Zucchini: You can actually cook these in the same pan as the salmon as they take about the same amount of time and heat. Simply slice the zucchini to about 1/4" rounds and sauté in 1 tsp olive oil or butter and season with garlic powder, sea salt and pepper. Easy!
1. Saturday I want you to start taking off on your own a little bit. This meal plan is the same as Day 2, and if you want to follow it exactly that is FINE! BUT, if you want, you can also replace any of the meals from the first 5 days and start learning to make substitutions for what works best for you. Good luck, I know you can do it!
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.
4. 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 celery stalks spread with 1 tbl 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.
**Save 1 serving if possible for lunch or dinner tomorrow!!
Sunday:
Breakfast
1 serving oatmeal (1/4 cup uncooked): season with cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter
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
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
Hummus and turkey on lettuce leaf
WATER
Dinner
Hint: You can power cook a few sweet potatoes in advance so that they are ready when you are. Otherwise, you'll need about 40 minutes to bake the potato in the oven so be sure to plan it out! I like to just have them ready and serve them like mashed potatoes with a tsp of butter and cinnamon!
Salmon: 1 salmon filet (about 5-6 oz). Heat sauté pan over medium heat. Coat filet lightly with olive oil and place in pan, skin side down. Season immediately with 1/2 tsp ginger powder and a sprinkling of pink or sea salt, pepper and garlic powder. Cook about 3-4 minutes then flip with spatula and cook additional 3-4 minutes or until fish feels firm to the touch and skin is crisp. Hint: Overcooking will make it dry!
Zucchini: You can actually cook these in the same pan as the salmon as they take about the same amount of time and heat. Simply slice the zucchini to about 1/4" rounds and sauté in 1 tsp olive oil or butter and season with garlic powder, sea salt and pepper. Easy!
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