90-Day Fit & Nutr. Challenge Day #63 7-Day Slim Down
amccord2
Posts: 363 Member
OK, I have two important event each weekend, so I will be working a Clean Eating Meal Plan. :drinker: Also, a daily fitness challenge! I will share the meal plan two days before and the fitness challenge the day before, if you would like to join me. I know it is short notice for the grocery list, but several of the items you may already have, and you may substitute greens for greens, etc. if needed. I welcome all comments and feedback!!!! I am VERY excited to see the results on the scale, and more particularly in my dress!
Please adjust calories up if you need to. 1300 - 1600
Monday's Meal
Pre-Breakfast
8 oz room temp water with a TINY TINY dusting of pink salt (preferred) or sea salt plus a tablespoon or two of lemon (fresh only) as a detox. If you can't handle the lemon/salt just do plain water!
Breakfast
1 serving oatmeal (1/4 cup uncooked): season with stevia, cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter. A splash of unsweetened milk alternative is also fine.
Egg white scramble: (optionally use 1 whole egg & 1/4 cup egg whites) 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 1or 2 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 t/l balsamic vinegar, sea salt, pepper and garlic powder.
1 apple
WATER
Snack
raw carrots, 1/2 cup
1 light mozzarella cheese stick OR 1 slice nitrate free deli meat (Applegate farms turkey is my favorite).
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!
Sweet Potato: Serve with 1/2 cup cooked 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).
Grocery list for the Week
Grains
Steel Cut Oats
Quinoa (or brown rice if unable to find quinoa)
Proteins
1 package 99% lean ground turkey or chicken breast
2 lbs. organic lean ground beef
2 5-6 oz fillets wild caught salmon
6 4 oz boneless, skinless chicken breasts
1 can your choice: wild/organic canned tuna/salmon/chicken
1 package Nitrate/Nitrite free sliced ham, chicken or turkey
Produce
2 packages raw baby spinach
2 packages mixed green lettuce (dark leaves)
1 package carrots (baby or whole)
3 med/large zucchini
2 sweet potatoes
1 package celery
7 apples
1 bag sliced mushrooms
4-5 red potatoes
2 yellow onions
6 lemons
Eggs/Dairy
2 small size containers (or one large) 100% egg whites (should be only ingredient)
1/2 dozen organic brown eggs (optional)
skim mozzarella cheese sticks
Kerrygold butter, preferably unsalted
2 small containers 2% FAGE Greek Yogurt with strawberry fruit
1 container FAGE greek yogurt plain
Other
1 regular size canned stewed tomatoes, no salt added
almond butter (almonds should be only ingredient-I prefer roasted-Use an alternate nut or seed butter if you MUST, but be sure it is also the only ingredient listed.)
balsamic vinegar
apple cider vinegar
organic mustard
hummus
Olive oil
Low Sodium Beef or Vegetable Broth
Herbs/Spices
SEA salt or Himalayan (pink) salt
pepper
garlic powder
basil
oregano
ground ginger
ground mustard
parsley
Please adjust calories up if you need to. 1300 - 1600Monday's Meal
Pre-Breakfast
8 oz room temp water with a TINY TINY dusting of pink salt (preferred) or sea salt plus a tablespoon or two of lemon (fresh only) as a detox. If you can't handle the lemon/salt just do plain water!
Breakfast
1 serving oatmeal (1/4 cup uncooked): season with stevia, cinnamon or pumpkin pie spice and mix with 1 tsp Kerrygold butter. A splash of unsweetened milk alternative is also fine.
Egg white scramble: (optionally use 1 whole egg & 1/4 cup egg whites) 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 1or 2 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 t/l balsamic vinegar, sea salt, pepper and garlic powder.
1 apple
WATER
Snack
raw carrots, 1/2 cup
1 light mozzarella cheese stick OR 1 slice nitrate free deli meat (Applegate farms turkey is my favorite).
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!
Sweet Potato: Serve with 1/2 cup cooked 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).
Grocery list for the Week
Grains
Steel Cut Oats
Quinoa (or brown rice if unable to find quinoa)
Proteins
1 package 99% lean ground turkey or chicken breast
2 lbs. organic lean ground beef
2 5-6 oz fillets wild caught salmon
6 4 oz boneless, skinless chicken breasts
1 can your choice: wild/organic canned tuna/salmon/chicken
1 package Nitrate/Nitrite free sliced ham, chicken or turkey
Produce
2 packages raw baby spinach
2 packages mixed green lettuce (dark leaves)
1 package carrots (baby or whole)
3 med/large zucchini
2 sweet potatoes
1 package celery
7 apples
1 bag sliced mushrooms
4-5 red potatoes
2 yellow onions
6 lemons
Eggs/Dairy
2 small size containers (or one large) 100% egg whites (should be only ingredient)
1/2 dozen organic brown eggs (optional)
skim mozzarella cheese sticks
Kerrygold butter, preferably unsalted
2 small containers 2% FAGE Greek Yogurt with strawberry fruit
1 container FAGE greek yogurt plain
Other
1 regular size canned stewed tomatoes, no salt added
almond butter (almonds should be only ingredient-I prefer roasted-Use an alternate nut or seed butter if you MUST, but be sure it is also the only ingredient listed.)
balsamic vinegar
apple cider vinegar
organic mustard
hummus
Olive oil
Low Sodium Beef or Vegetable Broth
Herbs/Spices
SEA salt or Himalayan (pink) salt
pepper
garlic powder
basil
oregano
ground ginger
ground mustard
parsley
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Replies
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This is awesome! Thanks, Angela, for sharing your meal plan with us. I used to drink a lot of water but am finding it hard lately. You encouraged me to drink more again. So THANK YOU!!! - Megan :flowerforyou:0
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Awesome plan!!! Good luck with your challenge!!! :drinker:0
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Thanks, ALL! 0
