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Tuesday, March 4, 2014

5 Day Eat Better Plan

What I loved most about this, was the planned meals (even though it was only a day in advance, which is a con). I also enjoyed being accountable for each day - basically checking in like I was going to get punished if I didn't go to the gym or eat what I was suppose to that day.

It started going down hill on the second to the last day. She asked for Smoothie in the morning for Breakfast & Turkey burgers for lunch... I didn't have time to make burgers for lunch! And I just knew the smoothie wouldn't hold me over til lunch, so I started changing it up and I ate two eggs and two turkey bacon that morning as well. & Luckily I made these salads (which I ate instead of the turkey burgers) the first day without knowing any of the meal plan, just by a hunch I 'm glad I did! 



DAY 1:

Breakfast: 
Fruit bowl w/ slivered almonds
 .5 cup blueberries
 .5 cup 
strawberries
 .25 cup raspberries

AM SNACK
Lunch: 2c mixed greens
                .25 avocado diced
                4oz grilled chicken chopped or cubed
                5 cherry tomato
                * optional dressings: balsamic vinaigrette or honey mustard
PM SNACK
Dinner: Turkey Chili
                1/2lb ground turkey
                2 yellow onion, chopped
                2 celery stalks sliced
                large garlic clove, minced
                1 yellow pepper chopped
                1 small package of mushrooms, quartered
                2x 14oz cans low sodium petite diced tomato
                *optional: jalepeno diced
Cooking instructions: brown the ground turkey, throw everything in the crock pot on low for 3-4 hours. Eat. (I am all about no fuss...You certainly may brown the ground turkey, cook down the veggies until the onions are transluscent and peppers are squishy, then add all of that and the diced tomato to a big soup pot and stir

DAY 2:

Breakfast: Poached egg with 2 slices of turkey bacon on an english muffin
AM SNACK Lunch: Turkey Swiss roll ups- Low sodium, nitrite free deli sliced turkey breast (x3), low fat swiss cheese(x3), medium apple slices
PM SNACK Dinner: Dijon Chicken (this is 4 servings) 4x 4oz boneless skinless chicken breast 1/3c Dijon mustard 3Tb honey 1Tb parsley flakes Mix Dijon mustard, honey, and parsley. Coat 4oz chicken breast with mixture. Cook on grill for about 7 minutes on each side (until chicken is fully cooked) Serve with steamed broccoli florets.



DAY 3:

Breakfast: Oatmeal w/ blueberrries and honey .5 c blueberries 1Tb Honey AM SNACK Lunch: Brown rice bowl 2/3 cup cooked brown rice 4oz grilled chicken breast, cut bite size chunks 1/4 cup green peas, cooked 2 Tb corn kernels (fresh or frozen), cooked 1.5 tsp sesame oil 1tsp low sodium soy sauce *Optional: 1tsp chili sauce Directions: top brown rice with chicken, peas, and corn in medium serving bowl. drizzle with oil, soy sauce, and chili sauce* PM SNACK Dinner: 4-5 oz fillet whitefish (cod, haddock, tilapia) baked layer with sliced lemon, salt and pepper to taste. Bake 452F for 20 min or until fish flakes easily with fork. optional seasoning: Mrs. Dash salt free lemon pepper 2 cups fresh or frozen broccoli florets, steamed. Mix with 1 small clove garlic, minced and 1Tb Parmesan cheese
*Homemade Seafood seasoning: LEMON PEPPER 1/2 Cup finely chopped lemon peel, dried 1Tb cracked black pepper 3Tb sea salt
SEASONING BLEND 2 Tb sea salt 1Tb cayenne pepper 1Tb ground celery seed 1Tb sweet paprika 1Tb dry mustard 1Tb ground bay leaf 2tsp ground white pepper 1/4 tsp allspice

DAY 4:

Breakfast: Fruit smoothie. 1 scoop Shakeology (any flavor)* [OR your choice protein powder] 8-10oz cold water .5c strawberries (fresh or frozen) ice cubes (the more you add, the thicker the shake will become) blend until smooth. Lunch: Turkey burger (on english muffin) and salad One turkey burger patty (about 3oz) 2 leaves lettuce, 2 slices tomato, 2 slices of onion(red tastes best) .25 avocado, mashed Serve with mixed green salad: 2 cups mixed greens, 5 cherry tomato, .5 cucumber sliced, 1T dressing (balsamic or honey mustard) RECIPE FOR TURKEY BURGER (this is actually NOT from one of my guides it is from http://mom.me/food/2732-lean-and-clean-turkey-burgers/
PATTIES: Ingredients 1 pound organic ground turkey 1/2 cup red onion, chopped 1 tablespoon egg whites, lightly beaten 1/2 cup quinoa flakes or 1/3 cup quick oats 1 clove garlic, minced 3/4 teaspoon sea salt 1/4 teaspoon ground black pepper 2 tablespoons each fresh parsley 2 tablespoons fresh oregano 2 tablespoons fresh basil Directions 1. In a large bowl, lightly beat egg whites. 2. Add all ingredients except the turkey and mix well with your hands, or a spoon until the quinoa flakes are coated. 3. Add turkey and mash with your hands until combined. Form into 5 to 6 patties and throw them on the outdoor grill indoor grill. Or, you can put them in the oven at 350 degrees for 45 minutes. If you have a meat thermometer, you want to reach an internal temperature of 165 degrees.
Dinner: Foil Chicken (this is a Shaun T recipe from Team Beachbody recipes) 4x 4oz bonelss skinless chicken breast approx 16 red potatoes,quartered 1 yellow onion, sliced and divided into 4 1 red bell pepper, cut into 1/4in strips 1 container mushrooms divided (4 ways) 1Tb extra virgin olive oil 1T thyme
Directions: Preheat oven to 350 F. Evenly coat chicken breast with oil and sprinkle thyme over top and place in center of cut foil. Place 4 quartered potatoes, a quarter portion of the onion, pepper, and mushrooms on top of the chicken. Create a foil pocket by folding up the edges. Place on baking sheet and bake for approximately 40 minutes (or until chicken is cooked through).

Day 5 -

Breakfast: Whole wheat pancakes w/ 1/2 cup mixed berries (blue berries, strawberries, raspberries) and 2 slices of turkey bacon
Lunch: 2 hard boiled eggs filled with hummus, topped w/ green onion and sprinkled with smoked paprika (alternate: eggs with yolk and dijon mustard mix) Veggie sticks approximately 1 cup (carrots, celery, or red/yellow bell pepper)
Dinner: Meat and Potatoes Night
4-5 oz grilled steak (seasoned with salt and pepper) medium potato baked (optional toppings: greek yogurt, green onions, 1Tb shredded cheddar cheese) 2 cups mixed green salad w/ cherry tomatos, 1/2 cucumber (dressings: 1T balsamic vinigarette or honey mustard)
Whole Wheat Pancakes: 2 cups whole wheat flour 4.5 tsp baking powder 2 tsp salt 2 tsp cinnamon 2 tsp sugar 2 large eggs 2 cups + 2 Tb fat free milk 2 tsp vanilla extract cooking spray
Directions: mix the dry ingredients and the wet ingredients in separate bowls. Combine together and mix well. Makes 14 pancakes. 7 servings (1 serving is 2 pancakes)
I didn't make any extra seasoning ( like the homemade seafood seasoning) because a few dashes of pepper and garlic... we are good! I didn't even make the turkey burgers.. which when I do make homemade burgers- I use turkey meat, so I'll have to try this recipe out soon! I also didn't make the whole wheat pancakes. I forgot the whole wheat flour at the store ----whomp! I ate oatmeal that morning. One thing I really enjoyed was the steak and potato~! 
Ya'll know I'm a steak and potato girl!!!! 
I would definitely do this again, I am TRYING to stay on track with healthy eating now, but you know it's hard out here for a pimp .... eating healthy on the go go go ain't cheap!!! Keep up and link up with me on my journey to get healthy HERE

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