g es s T h e B logilat e
5 28 Day Reset
v e r o v
0 1 d 5 u s c i o o u l i c e l s s! c ip e r e e c
o Your kickstart to eating for a beautiful body. Cassey Ho
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g e n F r o m my Kit ch e n
\ X The Blogilates 28 Day Reset
g By: Cassey Ho in collaboration with Erin Woodbury, Certified Nutrition Coach & Stephanie Schultz, Dietetic Technician Cover Photographer: Sam Livits Food Photographer: Lisa Lin
X \ T o Y our Ta b l e
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DISCLIMER Copyright © 2016 oGorgeous Inc. No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting, photographing, printing, scanning, photocopying, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators Violators will be prosecuted to the fullest extent of the law. This is your copy for personal use only. oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before embarking on any diet or weight loss program you should consult your physician or health care professional, professional, especially if you have recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly.
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Ta T able of Co Con nten tent ts INTRODUCTION KNOW YOUR NUTRITION MIX N MATCH CAENDARS & SHOPPING ISTS
6 8-15 16 17-40
P. 41 BREAKFAST RECIPES 42 42 42 43 43 44 45 45 46 46 47 48
Apricot & Oats Shake Artichoke Scrambled Egg Whites Basil-Spinach Crepe Berry Banana Smoothie Blueberry Muffins Blueberry Ricotta Crepes Chocolate Coconut Bread Cilantro-Spinach Crepe Colorful Frittata Cottage Cheese N’ Berries Double Pear Puff Easy Huevos Rancheros
49 49 49 50 50 50 51 51 51 52 52 52
Easy Sweet Potato Pancakes Egg & Mushroom Scramble Eggs & Oats Fiesta Egg Muffins Green Smoothie Ham & Onion Frittata Healthy Egg McMuffin emon Zested Protein Pancakes Overnight Creamy Oats Overnight Chia Oats Paleo Pancakes Proats (Protein Oats)
53 53 54 55 56 56 56 57 58
Protein Pancakes Protein Shake Protein Silver Dollar Pancakes Pumpkin Protein Pancakes Scrambled Veggie Eggs Toast & Egg Whites Turkey Bacon Pancakes Snickerdoodle Muffins Zucchini Fritters with Tzatziki
64
Grilled Chicken Salad
68
Shrimp Quesadillas
P. 59 LUNCH RECIPES 60 Black Bean Soup with Chicken
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P. 73 DINNE DINNER R RECIPE RECIP ES 74 74 75 75 76 76 77 78 79 80 80 81
Asian ettuce Wraps Asian Salmon Cauliflower Fried Rice Chicken & Tropical Salsa Stuffed Portabella Chicken Stuffed Portobello Mushroom Mushroomss Crock-Pot Salsa Chicken Curried Spinach & Chicken Fish & Vegg eggies ies Greek Tomato Chicken Grilled Dijon Chicken Salad with Veggies & Quinoa Grilled Meat & Salad Halibut & Veggies
81 82 83 84 85 85 86 86 87 87 88 88
Hawaiian Pizza Island Spiced Pork with Veggies ettuce Burger Roll-Ups Microwaved Pesto Salmon Pork Tenderloi enderloinn Rosemary Rose mary Chicken Salmon, Brown Rice & Asparagus Salmon Topped with Fruit Salsa Steak & Sweet Potatoes Teriyaki Salmon Teriy eriyaki aki Tuna Tilapia, Brown Rice & Asparagus
89 Tilap ilapia ia Tacos 89 Tuna Sala Saladd
P. 90 SNACK RECIPES 91 91 91 92 92 92 93 93 93 94 94 94 95 95 95
Apple, Nut Butter & Egg Whites Apple Greek Yogurt Parfait Banana,, Nut Butter & Turkey Banana Banana & Nut Butter Bento Box Berries & PB Berries & PB with Turkey Blueberry Protein Smoothie Brown Rice Cake, PB & Egg Whites Cherries, Eggs, Celery & Hummus Chicken, Nuts & Berries Chocolate Chocol ate Chia Seed Pudding Chocolate Coconut Protei Proteinn Shake Chocolate PB Protei Proteinn Mug Cake Chocolate Stuffed Strawberries
98 98 99 99 99 100 100 100 101 101 101 102 102 102 103
Edamame, Turkey & Rice Cake Egg Salad Fiesta Egg Muffins & Grapes Green Protein Shake Guiltless Chocolate Mousse Hummus & Turkey Kiwi, Eggs, Celery & Hummus Hummus Mexi-Cups with Fruit Orange, Turkey (2 oz) & Almonds Orange, Turkey (4 oz) & Almonds PB Protein Mug Cake PB&J Shake Peach, Eggs & Celery Popcorn, Turkey & Nuts Protein Banana Ice Cream
105 106 106 106 107 107 107 108 108 108 109
Rice Cake, Turkey & Olives Spicy Turkey & Avocado Skewers Turkey, Apple & Almonds Turkey, Apple & Cashews Turkey Pepper Wraps Turkey Roll-Ups Turkey, Vegg eggies ies & Humm Hummus us Vanilla Almond Protein Shake Veggies, String Cheese & Egg Whites Very Berry Greek Yogurt Parfait Parfait Yogurt Cereal Parfait
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Introduction Firstt of all, congratulations on taking your first step towards Firs ultimate health. By cleansing your body from the inside out, you’re you’re going to feel so many positive effects outside of just fat loss. You’re going to have more energy, happiness, balance, and CONTRO over the way you eat and how you want to feel. The 28 Day Reset Reset is not a diet. Think of it as a training program, much like any workout program you are committing yourself to. I am going to train you how to eat for a lean and happy body. You will listen, you will learn, and you will follow the first 28 days religiously. religiously. Then when you’re done, you will be independent, knowledgeable, confident, and prepared for an entire IFESTYE IFESTYE of clean eating, where you will no longer need me to hold your hand. So how does it work?
Step #1 - THE OMISSION CHAENGE The 28 Day Reset is designed to jump-start your metabolism and give your body a rest from processed foods and ingredients that can cause inflammation and intolerances. The goal is to restore your system by nourishing it with the highest quality foods possible. You’ll be eating whole, nutritious foods throughout your program, so you shouldn’ shouldn’tt be hungry at all. In fact, you’ll most likely find yourself more energetic. During these 28 days, we are going to omit the following 4 things from your diet: You will be omitting:
dairy
gluten
You’ll be eating 5 times per day, about every 3-4 hours. By not eating extra large meals every time you sit down to munch, you prevent your stomach from over-expanding over-expanding and stretching, which is one of the main causes of continuous overeating. Have you ever felt like your stomach was a bottomless pit and no amount of food could fill it up? Well, that feeling will be gone once you train your stomach to revert back to it’s natural size. Also, please stick as close as you can to the 28 Day Reset as possible. We want you eating those specific meals every week so that we can find your true food intolerances intolerances and sensitivities. When you change too many variables, you don’t have consistency, thus making it difficult to find the culprit that is causing your allergies. Secondly, you you will save money by “rolling over” groceries from the previous week since you will be using the same set of ingredients for weeks 1 and 2 and the another set of ingredients for weeks 3 and 4. If for any reason you get bored of the food in the first 4 weeks during the Omission part of your challenge, then you can sub it out for any of the 150+ recipes in this book! Just make make sure that you are still following the rules of the challenge by omitting dairy (if non vegan), gluten, processed sugars and processed grains.
Step #2 - SEF DISCOVERY After the 28 Day Reset challenge is over, it’s time for self discovery! You will slowly introduce things back into your diet one at a time in order to determine whether or not you have an intolerance to gluten or dairy. Symptoms of intolerances include: bloating, stomach cramps, gas, digestive discomfort, discomfort, fatigue and diarrhea. Some people get so used to living with these symptoms that they don’t don’t think to change their diets to catch the culprit. By trying tr ying an omission challenge, you might just discover discover the reason you don’t don’t feel your your best each and every every day. day.
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The two most common ingredients that cause digestive discomfort discomfort are grains and dairy. Gluten (found in wheat, rye and barley) is a protein that gives bread its elasticity. It’s a difficult protein to digest, which is why people often retain water and feel bloated after consuming gluten - their digestive systems just cannot break it down! Dairy contains lactose. Many people are deficient in lactase (the enzyme to break down dairy), which can cause terrible stomach discomfort. Dairy is also highly processed, and since we we’r’ree searching for the highest quality of foods possible, it’s best to abstain for the full 28-days. At the end of 28 days, you will see some dairy options added to the program since Greek yogurt, cottage cheese and even a little cheese, are highprotein, low fat options.
If you went the entire month on the full omission challenge, I suggest adding in dairy first (only if you used u sed to consume it, of course) for a few days. Assess how you feel. Gas, bloating, cramping, sleep issues and skin problems could mean you’re sensitive to dairy, or have a potential allergy.. In that case, you will want to considering omitting dairy from allergy your overall diet going forward. After 4-5 days, you can add in gluten, glu ten, if desired. Pay attention attention to the same issues. If you feel fine, continue on now that you know a bit more about portion sizes and macronutrients. If, however, you suffer from any side effects, you might consider eliminating the culprits for good. Don’t forget how great you felt during the last 28 days of the Reset! I don’t recommend adding in sugar, alcohol or processed foods except for on special occasions. But these can be added 3-4 days after the gluten. Continue trying out the recipes from The 28 Day Reset cookbook and mix and match your meals! You have over 150 recipes to choose from!
STEP #3 - HOW TO ADD FOOD BACK IN AFTER THE RESET The last thing we want is for old habits to creep in, but it’s only natural that they will. In order to identify possible intolerances, it’s it’s important to add things back in one at a time, otherwise, all that omitting you did might have been for nothing.
Alright, are you ready? et’s get started!’
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Nutritional Information The following nutritional information provides you with the necessary knowledge to create healthy eating habits that support a balanced lifestyle. Macronutrients
Macronutrients are nutrients our body needs in large amounts to support normal and healthy functioning. Food is made up of carbohydrates, protein and fats and they each provide us with energy in the form of calories. Each macronutrient provides a different amount of calorie per gram, while serving different functions for our body. Eating regular, balanced meals that include each macronutrient will keep you feeling satisfied and reduce the need to overeat. MACRONUTRIENTS
Carbs
Protein
Fat
4 CA/GRAM
4 CA/GRAM
9 CA/GRAM
Carbohydrates
Carbohydrates are chemically broken down quite easily; therefore they are the body’s main source of
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nutritionally dense, which means they provide more This meal plan provides adequate amounts of fiber, vitamins and minerals. They also provide protein to ensure that the nutrients are being used a steady supply of energy and keep blood sugar to support lean muscle mass! levels maintained. It is recommended to eat these “healthy” carbs because they are digested slower in the body, and therefore help you feel full longer. Simple carbohydrates are considered unhealthy because they are digested very quickly in the body and cause a dramatic increase in blood sugar. Also, simple carbs are commonly found in highly processed foods, which contain little nutritional value.
Below is a chart that outlines some examples of healthy and unhealthy carbs:
Fat
Fats are another source of energy for our body, especially during rest and during low-intensity exercise. The current misconception about fat is that it is always bad for you, but that is untrue! Certain foods provide us with essential fatty acids, which our body cannot produce. These fatty acids help form healthy cell membranes, ensure proper
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cushion for your internal internal organs. Choosing heart healthy fats is important to lower lower the risk of developing developing cardiovascular disease, as well as controlling cholesterol levels. Monounsaturated Monounsaturated and polyunsaturated po lyunsaturated fats are healthy fats that can be found in avocados, nuts, fish, and vegetable oils. imiting saturated and trans fats are recommended because they can cause increased blood levels of low-density lipoproteins (D cholesterol – the “bad” cholesterol), c holesterol), which increases the risk of developing heart disease.
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Calorie Balance
This meal plan ensures that all calories consumed provide a purpose within your body. However, it is still important to be aware of calorie balance and control. Calorie balance is like a scale – in order to maintain your body weight, calories consumed from food and drinks must be balanced bala nced with the calories used in daily functions and physical activity activity.. Maintaining Maint aining Weight
- Eating roughly the same number of calories that your body is using - Your weight will remain stable, or “in balance” The key to maintaining a healthy weight is to make positive lifestyle changes you can live with!
Gaining Weight
Losing Weight
- Eating more calories than your body is using - Your body will store the extra calories as fat and weight gain will occur
- Eating fewer calories than your body is using - Your body is using energy from fat, therefore weight is decreasing
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Label Reading Guide
Accurately reading labels allows you to compare products more easily and make healthier choices when grocery shopping. It is important to remember that the healthiest foods contain one ingredient or do not require a label at all! Fruits, vegetables, leafy greens, nuts/seeds and beans are examples of single food options that your body uses more efficiently than processed foods. However, it is still important to know how to read a label so you can make the healthiest choices! The first items on a food label are the serving size and the number of servings per container. In most cases, the nutritional information on the label refers to a single serving, NOT the entire container – so be mindful of how much you are eating! If you double the servings you eat, you need to double the c alories and nutrients as well. Percent Daily Values (%DV)
% DV identify how much a serving of food contributes to your overall intake of nutrients listed on the table (usually based on ~2000 calorie diet). You You can use the %DV as a guideline for making food choices throughout the day. For example, if you ate something that was high in fat in the morning, balance it with lower fat foods throughout the day day.. - Foods that contain less than 5% DV of a nutrient are considered low in that nutrient - Foods that contain more than 15% DV are considered high in that
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Making Smart Restaurant Choices
Eating out at restaurants, especially with family and friends is a positive dining experience, but it shouldn’t’t be an excus shouldn excusee to eat unhealthy food every time! Here are some healthy eating restaurant tips to keep you on track, while still feeling satisfied:
- Ask for dressing on the side and a nd choose low-fat or non-fat options - Order steamed vegetables instead of potatoes, fries or rice - Stick with grilled, steamed or baked dishes, instead of fried and breaded options - Order low-calorie beverages such as water, tea or coffee (but still be mindful of what you’ you’re re putting in your drinks — sugar and creamers are high in calories and fat!) - Don’t Don’t stress out over the occasional o ccasional indulgence — you’re allowed to have a YOO meal in moderation Mindful Eating
- Be aware that most entrées are considerably
Eating mindfully means eating with attention and
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have to eat everything on your plate if you’re satisfied halfway through. Save the rest for when you’re hungry later
Think of water and exercise as food groups in your diet!
- Tune into your senses—focus on each bite of food. Think about flavor and texture and focus on how much you like or dislike the food - Eat when you’re hungry, NOT when you are emotional. Bring attention to your body AND mind to recognize if you are eating to satisfy hunger or emotions - Be aware of how you feel after af ter you have eaten: Are you satisfied, energized or tired? Do you feel uncomfortably full, or still hungry?
A healthy diet provides us with a balance of energy and nutrients to support our needs, but it is important not to underestimate the significance of
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Exercise not only makes us look and feel good on the outside, but it also increases our state of being. Being physically fit allows us to live our daily lives with more alertness and energy! Combining physical activity with a wholesome diet keeps our heart healthy by reducing the risk of heart disease, d isease, stroke stroke and high blood pressure. Regular physical activity also helps promote a healthy body weight and can help control appetite and blood glucose levels. Staying active for life helps reduce the risk of developing osteoporosis and promotes happiness! The benefits of exercise are endless, therefore find physical activities that you OVE O VE and you’ll be more likely to maintain a healthy lifestyle!
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Mix n Match Meal Chart
Protein
Fa F at
Carb
1 scoop protein powder
10 almonds
1 small banana
4-ounce chicken breast
2 tablespoons guacamole
2 cups broccoli & 15 baby ba by carrots
1/8 cup pine nuts
1/2 cup pasta sauce with mushrooms, onions & basil
4 ounces Mung Bean Noodles
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*Many items you purchase this week will last you the full four weeks and beyond! Feel free to swap items for your favorites. Carton almond milk can sub for coconut milk, for example.
Fruts
3 Tomatoes 3 Avocadoes 1 Lemon 3 Pints Strawberries 1 Pint Blueberries
Meat & Fsh 1 Turkey Bacon Package 20 oz Turkey Deli Meat 2 1/2 lbs Chicken 3 oz Lean Sirloin or Steak
Week One One
Shopping Lis List t Canned Gods & Dry Gods
1 Container NonDairy Vanilla Protein Powder 1 Container NonDairy Chocolate Protein Powder 1 Jar Almond or
E T C Salt & Pepper Garlic Powder Cayenne Pepper Curry Powder Cinnamon
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Week W eek One
Calendar Day 1 p. 56
t s a f k a e r B
Scrambled Veggie Eggs
Day 2
Day 3
p. 49
Eggs & Oats
p. 52
Proats (Protein Oats)
Day 4 p. 53
Protein Pancakes
Day 5
Day 6
p. 52
Overnight Chia Oats
p. 50
Green Smoothie
Day 7 p. 56
Turkey Bacon Pancakes
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Weekk Two Wee
Shopping Lis List t Fruts
3 Tomatoes 3 Avocadoes 1 Lemon 3 Pints Strawberries 1 Pint Blueberries
Meat & Fsh 1 Turkey Bacon Package 20 oz Turkey Deli Meat 2 1/2 lbs Chicken 3 oz Lean Sirloin or Steak
Canned Gods & Dry Gods
1 Container NonDairy Vanilla Protein Powder 1 Container NonDairy Chocolate Protein Powder 1 Jar Almond or
E T C Salt & Pepper Garlic Powder Cayenne Pepper Curry Powder Cinnamon
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Week We ek Two Two
Calendar Day 8 p. 56
t s a f k a e r B
Scrambled Veggie Eggs
Day 9
Day 10
p. 49
Eggs & Oats
p. 52
Proats (Protein Oats)
Day 11 p. 53
Protein Pancakes
Day 12
Day 13
p. 52
Overnight Chia Oats
p. 50
Green Smoothie
Day 14 p. 56
Turkey Bacon Pancakes
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Weekk Three Wee
Shopping Lis List t *Be sure to check your pantry; if you bought some items last week, you might not need them this week.
Fruts
2 Tomatoes 2 Avocadoes 1 Lemon 2 Oranges 2 Kiwis
Canned Gods & 1 Bag Snow Peas Dry Gods
Veggis
1 Package Cilantro 1 Head Garlic 2 Onions 1 Bunch Green Onions
1 Container NonDairy Vanilla Protein Powder 1 Container NonDairy Chocolate Protein Powder 1 Jar Almond or
E T C Salt & Pepper Garlic Powder Chili Powder Cayenne Pepper Curry Powder
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Lunch L unch Cobb Salad Ingredients: - 3 oz Chicken Breast - 1 Hardboiled Egg - 3 Cups Romaine Lettuce
- 1 Roma Tomato - 1/8 Avocado - 1 Slice Turkey Bacon
Method:
Serves 1 Homemade Balsamic Dressing - 1 1/2 tbsp balsamic vinegar - 2 tsp Dijon or honey mustard - 1 tsp Olive Oil - Pinch Garlic Powder - Pinch Stevia
Chop the salad ingredients. Stir dressing ingredients together. Add the chicken, lettuce, egg and tomato to a large bowl and toss in the dressing. Top with bacon and avocado.
Calories: 342 Protein: 34 g Net Carbs: 7 G Fat: 17 g Fiber: 5 g
Cucumber Salad Serves 1 Ingredients:
- 1 Small Carrot - 1 Medium Cucumber - 2 tbsp Red or Rice - 1/2 Red Bell Pepper, Chopped Wine Vinegar - 1 Green Onion - 1 tsp Sesame Oil - Garlic Powder
Method:
-
Stevia 3 oz Chicken or Fish 1 Slice Avocado 1/2 tsp Toasted Sesame Seeds
Slice the cucumber, bell pepper and green onion and add to a bowl. Shred the carrot into the bowl. In a small bowl, stir together the vinegar, sesame oil, garlic powder and stevia, then toss into the salad. Top with chicken or fish, avocado and sesame seeds.
Calories: 331 Protein: 26 g Net Carbs: 11 G Fat: 11 g Fiber: 7 g
Dijon Chicken Salad Serves 1 Ingredients: - 3 oz Chicken Breast, Cooked & Chopped - 2 Cups Romaine Lettuce
-
1 Persian Cucumber 1 Tomato 3 Baby Carrots 1/8 Cup Chickpeas
Homemade Honey Balsamic Dressing - 1 1/2 tbsp balsamic vinegar - 2 tsp Dijon mustard
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Lunch L unch
English Muffin Pizzas
Festive Turkey Salad
Serves 1
Serves 4
Ingredients: Ingredients: - 1 English Muffin - 2 tbsp Low-Sugar Marinara Sauce
- 3 oz Grilled Chicken - 1 oz light Mozzarella
Method: Assemble like 2 mini pizzas and bake for 10 minutes at 375� F.
-
2 Cloves Garlic, Minced 2 tbsp Olive Oil 1 lb Lean Ground Turkey 1/4 Cup Onions, Chopped 1 tsp Paprika 1 tsp Garlic Powder 1/2 tsp Cumin
- 1/2 tsp Chili Powder - 8 Cups Mixed Salad Greens - 2 Cups Black Beans, Drained - 4 Roma Tomatoes, Chopped - Salt & Pepper
Method: Heat the garlic in a pan coated with cooking spray for 2 minutes. Add the olive oil and onions and saute for 1 minute. Add the turkey and brown with all of the spices. cook for about ‘
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Lunch L unch Grilled Chicken Salad
Serves 1
Ingredients: - 2 Cups Romaine or Spinach - 3 oz Grilled Chicken - 1 Persian Cucumber
- 1 Tomato - 3 Baby Carrots - 1/3 Cup Chickpeas
- 2 tbsp Low-Fat Vinaigrette
Method: Toss everything together. Then toss in the low fat vinaigrette.
Calories: 307 Protein: 33 g Net Carbs: 25 G Fat: 6 g Fiber: 7 g
Grilled Chicken Taco
Serves 1
Ingredients: - 3 oz Chicken Breast - 1 Corn Tortilla - 1/4 Cup Black Beans
- 1 Tomato, Chopped - Fresh Cilantro - 1 Slice Avocado, Chopped
Method: Grill the chicken breast to cook. Toss the grilled chicken with the black beans, tomato, fresh cilantro and avocado. Spoon into a corn tortilla.
Calories: 272 Protein: 28 g Net Carbs: 17 G Fat: 7 g Fiber: 7 g
Grilled Chicken Wrap Ingredients: - 3 oz Chicken - Lettuce Leaves - 1 Slice of Tomato
- 1 tbsp of Mustard - 1/4 Avocado
Serves 1
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Lunch L unch
Grilled Shrimp Salad
Serves 2
- 2 Cups Salad Greens
- 1/2 1 Bell Pepper, Chopped
- 2 tbsp Low-Fat Dressing
- 1 Cup Cucumbers, Sliced
- 1 Big Slice Avocado
- 4 oz Grilled Shrimp
Ingredients:
Method:
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Lunch L unch
-
Healthy Meatloaf
Island Turkey Burger
Serves 2
Serves 1
Ingredients:
Ingredients:
1/2 lb Ground Turkey 1 Egg 1/2 Cup + 2 tbsp Salsa 1/8 Cup Red Bell Pepper, Chopped - 1/3 Cup Carrot, Shredded
- 1/4 Cup Onion, Chopped - 1/4 Cup Dry Oats - 1-2 tsp Mrs. Dash Chipotle Seasoning - 2 tsp Garlic, Minced - 1 tbsp Onion Flakes
- 2 Butter Lettuce Leaves - 1 Ring Pineapple - 1 tbsp Gluten-free Teriyaki Sauce
- 1 Lean Turkey Patty - 2 Cups Green Veggies (Broccoli, Green Beans, or Zucchini)
Method:
Method:
Preheat oven to 350� F. Combine turkey, egg, salsa, peppers, onion, carrot, oatmeal, garlic, spices and onion flakes until well mixed. Place into a loaf pan firmly. Spoon the salsa on
BBQ or cook turkey patty in a skillet with cooking spray, about 4 minutes per side until cooked through. Layer the burger between lettuce leaves with the pineapple ring and drizzle with
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Lunch L unch Italian Tuna Salad & Fruit Serves 1 Ingredients: - 1 Can Tuna, Drained - 3 Olives, Sliced
- 2 tbsp Light Italian - 1/4 Cup Onion, Diced Dressing - 1 Orange - 1/4 Cup Red Bell Pepper, Diced
Method: Toss all of the ingredients. Eat the orange on the side.
Calories: 314 Protein: 26 g Net Carbs: 23 G Fat: 11 g Fiber: 5 g
Lemon Blueberry Yogurt Parfait
Serves 1
Ingredients: - 8 oz Plain Fat-Free Greek Yogurt
- 2 tsp Sugar Substitute - 1 tbsp Lemon Juice
- 1/2 tsp Lemon Zest - 1 Cup Blueberries - 1/8 Cup Slivered Almonds
Method: Mix the plain fat-free Greek yogurt with the sugar substitute, lemon juice and lemon zest. Layer in a glass cup with the blueberries and slivered almonds.
Calories: 284 Protein: 26 g Net Carbs: 26 G Fat: 7.5 g Fiber: 5 g
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Lunch L unch
Shrimp Ceviche with Chips
Shrimp Quesadillas
Serves 2
Serves 1
Ingredients:
Ingredients:
- 1 Brown Rice Tortilla
- 1 tbsp Fresh Jalapeno,
Cut Into Triangles Chopped - 1/2 lb Large Shrimp, - 1/4 Cup Red Bell cooked, Peeled & Chopped Pepper, Chopped - 1/2 Cup Cherry - 1/2 tsp Garlic Powder
- 10 Medium Cooked Shrimp,
- 1 Low Carb Tortilla
Chopped - 1/3 Cup Shredded Cheese - 1 tbsp Cilantro
- 2 tbsp Salsa - 2 tbsp Fat-Free Organic Greek Yogurt
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Lunch L unch
Skinny Fajitas
Spinach Salad
Serves 1
Serves 1
Ingredients:
Ingredients:
- 4 oz Chicken - 1 Small Bell Pepper, Sliced into strips - 1/2 Cup Onions, Sliced
- 1/4 Cup Salsa - Spices to Taste - 2 tbsp Guacamole
- 2 Cups Spinach - 1/2 Cup Raspberries - 1 tbsp Walnuts or pecans, Chopped
- 1/2 Cup Bell Pepper, Sliced - 3 oz Chicken - 2 tbsp Low-Fat
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Lunch L unch
Superfood Cabbage Salad Serves 4 Ingredients: - 2 Cups Romaine Lettuce
Cabbage Cole Slaw - 1 Cup Cooked Quinoa
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Lunch L unch Tuna Salad Wraps
Serves 1
Ingredients: - 1 Can Tuna in Water, Drained - 1/4 Cup Bell Peppers, Chopped - Spices To Taste - 1 tbsp Onion, Diced - 4 Lettuce Leaves - 1 tbsp Mustard - Salt & Pepper To Taste - 1/2 Cup Blueberries - 1/4 1 Avocado
Method: Mix the drained tuna with mustard, avocado, chopped bell peppers and onion. Season with spices, salt and pepper. Lay into 4 lettuce leaves. Serve with blueberries on the side.
Calories: 277 Protein: 30 g Net Carbs: 10 G Fat: 11.5 g Fiber: 5 g
Turkey Salad
Serves 1
Ingredients: - 2 Cups Romaine Lettuce - 1/4 Cup Green Peppers, Sliced
- 1/4 Cabbage, Sliced - 2 tbsp Light Balsamic Salad Dressing
- 1/4 Cup Celery, Sliced - 1/4 Cup Carrots, Sliced - 3 oz Turkey Breast, Sliced
Method: Combine the romaine lettuce, carrots, green peppers, cabbage, and celery. Toss with a light balsamic salad dressing and sliced turkey breast.
Calories: 260 Protein: 28 g Net Carbs: 10 G Fat: 11 g Fiber: 3 g
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Lunch L unch
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Dinner
Asian Lettuce Wraps
Asian Salmon
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Dinner
Cauliflower Fried Rice
Chicken & Tropical Salsa Stuffed Portabella
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Dinner
Chicken Stuffed Portobello Mushrooms
Crock-pot Salsa Chicken
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