Week 4: Monday
Here is what you need to accomplish today
- Walk 10,000 steps
- Drink 1 gallon of water
- Eat meals from Meal plan
- Workout
Today’s Meal Plan SuggestionS
| Meal | Recipes / Food options |
| Breakfast | Protein Smoothie |
| Snack | Scrambled Egg, 1 slice bacon |
| Lunch | Cauliflower Tabouli w/ grilled chicken or Lettuce wrap w/ turkey, tomato, avocado, bacon from breakfast Green veggies w/ compliant dip |
| Snack 2 | Avocado and tomato slices w/balsamic vinegar or 2 Tablespoons dry roasted or raw nuts |
| Dinner | Creamy Dijon Chicken Sauteed spinach or Cauliflower Rice or Spicy Chicken thighs, season w/ paprika, chili lime, salt and pepper Mashed Cauliflower or Cauliflower rice w/ butter or ghee |
| Snack 3 | Eggwich or Picklewich |
| Other Meal Choices: | If there is something above that you don’t want, swap it out with something below. Keep in the same phase though. BREAKFAST Drink the Smoothie everyday Hard Boiled Egg Scrambled Eggs for phase, 1 pc Turkey Bacon Omelette w/ egg for phase, spinach, turkey bacon Pre-make frittata muffins on Sunday LUNCH Tuna or Chicken Salad w/ celery, other veggies or over a salad Ground turkey burger with roasted sweet potatoes Grilled chicken in a lettuce wrap, on a salad, or with a side of roasted veggies Deli Meat with pickle, boiled egg, cucumbers, side of sliced veggies DINNER Baked Frozen white fish and roasted veggies (can do in one pan) Air Fryer: Chicken Breast, Lean Ground Beef patty, Lean Steak, with roasted broccoli or cauliflower rice Spaghetti Squash with Lean Ground Turkey marinara (crushed tomatoes, stevia, oregano, salt and pepper) Lean Chicken or Turkey Meatballs baked or air fried with any approved veggies Salad with Grilled Chicken, Salmon, Steak, Ground Beef, Turkey |
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