Breakfast: Breakfast-Raspberry Protein Smoothie
Breakfast: Breakfast-Raspberry Protein Smoothie
Breakfast: Breakfast-Raspberry Protein Smoothie
cup water
cup unsweetened almond milk
1 Tbsp. all natural peanut butter or almond butter
1 scoop Shakeology, any flavor
medium banana, but into chunks
cup ice (Place water, almond milk, peanut butter, shakeology, banana, and ice
in blender, cover and blend until smooth.)
Almond Butter and Blueberry Oatmeal
1 C water
C old fashioned rolled oats
4 tsp. all natural almond butter
C fresh blueberries
Bring water to a boil, stir frequently for 3-4 minutes, or until most of water is
absorbed. Remove from heat. Combine oatmeal and almond butter in bowl; top
with blueberries
Italian Scramble
2 Large Eggs
4 Large Egg Whites
2 Tbsp Grated Parmesan Cheese
5 Fresh basil leaves
medium Tomato chopped
Combine eggs, egg whites and cheese in bowl
Heat medium skillet (add non stick spray), add egg mixture, stir for 3-4 minutes
or until eggs are set. Top eggs with basil and tomato.
AM SNACKS
Yogurt and fruit
sweet citrus yogurt- cup nonfat plain yogurt combined with 2 tbsp. raw honey
and 1 tsp. finely grated grapefruit peel.
1 cup red or green grapes
Tropical Quinoa Snack
cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4
sliced medium strawberries.
Cinnamon-Ricotta Berries
cup part-skim ricotta cheese topped with cup fresh or frozen
berries, 1 tsp. silvered raw almonds, and 1 dash ground cinnamon.
Fresh Melon Fruit Salad
cantaloupe
cups cubed honeydew
1 cup cubed watermelon
Apple Slices with Cashew Butter and Cinnamon
2 tsp. all natural cashew butter
1 dash ground cinnamon
1 medium apple sliced
Yogurt Bowl
Cup plain nonfat greek yogurt
cup fresh raspberries
LUNCH
Sweet Potato and Quinoa Salad
Water
medium sweet potato, peeled, diced
C cooked quinoa (make extra for other meals)
medium red bell pepper diced
1 Tbsp. Chopped Raw Cashews
2 Tbsp. Citrus Vinaigrette
Fill bottom of steamer with 2 inches of water, bring to a boil over high heat. Place
sweet potato in top of steamer; steam for 5 to 7 minutes or until fork-tender.
Combine cooked sweet potato, quinoa, bell pepper and cashews in a medium
serving bowl
Drizzle with Vinaigrette, toss gently to blend
Combine cooked chicken breast, yogurt, mustard and pecans in a small bowl, mix
well
Fill both pita halves evenly with mixure
garnish with parsley if desired
PM SNACKS
Turkey, Goat Cheese, and Avocado Rolls
2 slices (1 oz.) low sodium, nitrite free, lean turkey breast, spread with 1 Tbsp.
(1/2 oz) soft goat cheese, topped with tsp chopped raw walnuts and 2 thin
slices of avocado, and rolled up
High protein hard-boiled egg snack
1 Large hard-boiled egg, cut in half, drizzled with tsp. extra virgin olive oil, and
sprinkled with 1 dash ground black pepper.
Chicken and Swiss Cheese Cracker
1 large whole wheat cracker and topped with tsp. prepared mustard, 1 slice
(1/2 oz.) low sodium, nitrite free chicken breast, snad 1 slice (1/2 oz) Swiss
cheese.
4 slices (2oz.) low sodium, nitrite free, lean roast beef, placed on 4 lettuce leaves,
spread with 2 tsp. Dijon mustard, topped evenly with sliced medium red bell
pepper, and rolled into 4 rolls.
DINNER
Dinner-Grilled Fish Tacos with Cabbage Citrus Slaw
6 oz raw cod (washed, patted, dry)
tsp. sea salt
3 (4-inch) corn tortillas
cup shredded raw cabbage
6 fresh cilantro sprigs
2 Tbsp. fresh lime juice
1 dash cayenne pepper to taste
medium avocado, cut in to 6 slices
Preheat grill or broiler to high
Grill or broil fish for 3-5 minutes on each side, or until it flakes easily when tested
with a fork. Set aside.