Meal 1
(Below are list of Meal Options for you to choose.)
"FRENCH TOAST"
1 slice Ezekiel bread (cinnamon raison OR original), dipped in ¼ cup egg whites or egg beaters, cooked on pan without oil (may use coconut oil spray). Side: 1 whole egg & 3 egg whites (cooked however you like). Topping options: 1 tbsp sugar free preserves (sweetened with stevia or splenda), OR 5 sprays of “I can’t believe its not butter” & 2 tbsps of sugar free syrup.
(254 cals, 17g C, 6g F, 17g P)
"BREAKFAST WRAP"
Udi's Tortilla wrap, 1 cup egg beaters scrambled, 2 tbs salsa, 1/4 avocado
(320 cals, 32g C, 12g F, 17g P)
"PROTEIN WAFFLE"
½ cup egg whites, 1 scoop protein powder, 1 tsp baking powder, ½ medium sliced banana or ½ cup berries, ½ tbsp nut butter drizzled (or PB2 and add water), *add water to desired consistency
*May add 1-2 tbsp nonfat Fage greek yogurt
*may add 2 tbsp sugar free syrup
(302 cals, 22g C, 9g F, 37g P)
"NUT BUTTER/BANANA/CHIA SEED TOAST"
1 slice Ezekiel toast, ½ tbsp nut butter of your choice, ¼ banana sliced, Side of: ½ cup nonfat greek Fage yogurt
*May add 1 tsp of chia seeds (to topping)
*May add 1-2 stevia packets (to mix into nonfat greek yogurt to sweeten)
(286 cals, 28 g C, 11g F, 37g P)
"AVOCADO EGG TOAST/SIDE EGG WHITE SCRAMBLE"
2 slice Ezekiel toast/muffin, 2 tbsp avocado spread, 1 whole egg, Side of: ½ cup egg whites
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
*May add veggies to scramble
(357 cals, 35g C, 6g F, 27g P)
"OPEN FACE BREAKFAST SANDWICH/Side of fruit"
Egg white patty: ½ cup egg whites, ½ cup arugula/spinach/greens, 1/2 tbsp olive oil/grapeseed oil/mct oil/coconut oil
*may add any seasonsings/salt/dash parmesan
On top of 1 Ezekiel bread toast/muffin
* add side of: 1/2 cup mixed berries or add second slice Ezekiel bread)
(341 cals, 31g C, 8g F, 20g P)
LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).
(270 cals, 20g C, 8g F, 20g P)
“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.
(250 cals, 31g C, 8g F, 18g P)
“CEREAL”
1/2 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder
*May add 1/2 or 1 tbsp of MCT oil to coffee with this meal.
(245 g C, 34g C, 9g F, 25g P)
“PROTEIN PANCAKES”
1/2 cup of liquid egg whites, 1/2 scoop protein powder, 1/4 cup gluten free oats blended (into flour), mix up and pour two pancakes, fry with coconut oil spray only. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. *May add half medium banana sliced as topping or mashed into batter)
*May add 1/2 or 1 tbsp MCT oil to coffee with this meal
(255 cals, 33g C, 3g F, 30g P)
“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1/2 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.
*May add 1/2 or 1 tbsp of MCT oil to coffee with this meal
(210 cals, 25g C, 5g F, 18g P)
“MEAT LOVERS BREAKFAST” (Low Carb Breakfast)
2 whole eggs, 1 cup liquid egg whites scrambled (suggest adding spices on top, cook only in coconut oil spray). Add 2 oz lean ground chicken or turkey (like a scrambled egg with sausage in it effect) or 2 slices of turkey bacon.
(241 cal, 4g C, 11g F, 22g P)
“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).
(290 cals, 23g C, 7g F, 38g P)
"FRUIT & SALMON"
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & 2 slices smoked salmon
(280 cals, 21g C, 12g F, 22g P)
MEALS 2-4:
For the NONVEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE AND EAT 3 OF THESE MEALS BEFORE MEAL 5 A DAY. Usually eat every 3 hours if possible.
- 3 oz of lean protein for females, (Chicken, 96% or LEANER ground beef/turkey, Roasted Turkey, Grilled non-fried Shrimp, light tuna in packet or White Fish)
- 3 oz of carbs for females (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
- Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
- 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.
MEAT EATERS: MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day though)
“ROAST TURKEY”
3 oz roast turkey breast, ¼ cup sweet potatoes, 6 steamed asparagus spears, ½ tbs coconut oil or 1tbs MCT Oil.
(259 cal, 23g C, 13g F, 20g P)
“CHICKEN COBB”
¼ avocado chopped, 2 cups of lettuce of your choice, 4 oz chicken breast, 2 hard-boiled egg whites (do not include the yolks), 2 TBSP of Fat Free Dressing of your choice.
(267 Cal, 7g C, 10g F, 39g P)
“CHICKEN & RICE”
3 oz of chicken, 75 grams of couscous or brown rice (not fried unless cooked in coconut oil spray only), ¼ avocado OR ½ oz of nuts. May add reduced sodium soy sauce. ½ cup steamed broccoli, 1tbs MCT Oil.
(298 cal, 24g C, 10g F, 31g P)
“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia etc) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini. Add 1tbs MCT Oil on top after cooked or ½ tbs coconut oil.
(284 cal, 18g C, 15g F, 23g P)
“BEEF LOVERS”
4 oz of 96% ground beef OR LEANER, with 1 cups of steamed broccoli and 3 oz red potatoes. (May add 1 tbsp of nonfat FAGE greek yogurt to mashed potatoes and/or “I Can’t believe it’s Not Butter” spray to potatoes.) ½ cup st. squash/zucchini
(222 cal, 18g C, 4g F, 28g P)
“CHICKEN TENDERS & FRIES”
3 oz of chicken breast tenders (1 tender = about 1 ounce), using 1 tbsp of almond meal per tender, dip tender in liquid egg whites, roll in 1/4 almond meal, 1/2 slice ezekiel bread crumbs or 1/4 cup ground flax seed), and pan fry in coconut oil spray in pan. Serve with 2 oz red potatoes, roasted or baked. May add side salad (greens for fiber and filler & fat free dressing).
(340 cal, 23g C, 14g F, 32g P)
"CHICKEN/AVOCADO WRAP"
3-4 oz grilled chicken/chopped, Trader joes spinach tortilla or Mission Low carb tortilla, ½ cup spinach leaves, ¼ avocado sliced or mashed, 1 tbsp Fage greek yogurt
*May add cilantro to greek yogurt
*May add salt and pepper
(311 cal, 23g C, 12g F, 30g P)
"CAJUN SHRIMP LETTUCE WRAPS"
3-4 oz grilled shrimp, 2-3 tbsps nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, 1/4 chopped red onions, ½ cup zucchini, 2 oz brown rice, 1tbsp MCT Oil add after cooked.
*Meal 5 option without the rice
(361 cal, 33g C, 16g F, 21g P)
"CAJUN CHICKEN LETTUCE WRAPS"
3-4 oz ground chicken, 2-3 tbsps of nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, ½ chopped red onions, ½ cup zucchini, 3 oz brown rice, 1tbsp MCT Oil add after cooked.
*Meal 5 option without the rice
(381 cal, 34g C, 15g F, 28g P)
"MEDITERRANEAN LOVERS"
4 oz grilled chicken (sauté in zero calorie pan spray), 1/8 cup red bell peppers (sautéed or grilled or kabob), 1/8 cup green bell peppers (sautéed or grilled or kabob), 1/8 cup sliced onion (sautéed or grilled or kabob), ½ cup cooked brown rice, 1 tbsp hummus on side, 1 tbsp greek yogurt FAGE on side
*Meal 5 option without the rice
(310 cal, 34g C, 8g F, 27g P)
"SWEET POTATO/EGG WHITE/BLACK BEAN VEGETARIAN WRAP"
1 Udi's low carb tortilla, ¼ cup of black beans boiled, 1 cup egg whites, 1oz baked sweet potato, ¼ avocado diced
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
(359 cal, 38g C, 11g F, 34g P)
"GARLIC ROASTED SALMON/BRUSSEL SPROUTS"
4 oz grilled salmon, ½ cup of white rice, ½ cup cooked brussel sprouts, 1 teaspoon minced garlic, 1 tbsp lemon juice
*May add other seasonings/salt
*Meal 5 option without the rice
(359 cal, 26g C, 12g F, 28g P)
"BBQ CHICKEN/CAULIFLOWER CRUST PIZZA"
Makes 4 personal pizzas (serving size: 1 pizza)
Cauliflower crust:
- 2 cups Green Giant cauliflower florets
- ¾ cup almond meal
- 1.5 whole eggs
- 3 egg whites (remove yolks)
- 3 tbsp nutritional yeast
Bake 4 personal pizza crusts at 450 deg for 15-20 min
Add toppings:
- ¼ cup per pizza (1 cup total)G Hughes Smokehouse sugar free hickory flavored BBG Sauce
- 1.5 cup chopped grilled chicken (divided over 4 pizzas)
- 1 cup chopped onions (1/4 cup per pizza)
- NO ADDED CHEESE OR OIL
(367 cal, 16g C, 19g F, 27g P)
“TACO SALAD BOWL”
4 oz of 99% lean ground turkey, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)
(189 cal, 11g C, 2g F, 32g P)
“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice
(257 cal, 24g C, 8g F, 31g P)
“SHEPHERD'S PIE”
4 oz of lean ground meat (drain all the liquid/fat), 1/2 cup (Green Giant) mashed cauliflower, 3oz red or sweet potato
(294 cal, 21g C, 13g F, 23g P)
“CHIPOTLE BOWL”
You may order this from Chipotle: Bed of lettuce, small cup of rice thats used for salsa to go, 1 portion of chicken or tofu, grilled veggies, salsa, 1/2 portion of guac. No cheese, No sour cream & no dressings.
(320 cal, 49g C, 10g F, 8g P)
“SUBWAY CHOPPED SALAD”
Only if you are in a pinch while traveling: Ask for the chopped salad, approved meats (turkey, tuna or grilled chicken), any veggies, salt or pepper, oil or vinegar, avocado. NO: mayo, cheese, dressings or bread.
(220 cal, 10g C, 5g F, 36g P)
Lemon Ginger Chicken & Asparagus Stir-Fry
(Ingredients for 1 serving)
6oz chicken breast (raw)
7 asparagus spears
1/2 cup brown rice (cooked)*
spray coconut oil
sesame seeds for texture and added flavor
Sauce: 3/4 – 1 tbsp Bragg Liquid Aminos, juice from 1 lemon, 1/2 tbsp white balsamic vinegar, 1 tsp ginger paste, 1/2 tbsp raw, organic honey 1 tsp tapioca starch as a thickener*
Chop chicken into small pieces. Cut off the white bottom of the asparagus spears then chop the remaining spear into pieces. In a bowl, mix together all of the ingredients for the sauce and set aside. Spray a nonstick skillet with coconut oil and set on medium high heat. Add chicken to the pan and cook for between 5 – 7 minutes or until the pieces are 85% cooked. Toss in chopped asparagus and stir with a wooden spatula. Allow the asparagus to sear for about 2 minutes.Reduce heat and then pour in the sauce. Stir quickly to ensure all the chicken and asparagus are equally coated. Enjoy with ½ cup of brown rice.
(269 cal, 20g C, 2g F, 43g P)
Stuffed Chicken Breasts
1 tablespoon olive oil
1 tablespoon garlic, minced
1 cup (red) onion, chopped
1 green bell pepper, seeds removed, chopped into slices
1 red bell pepper, seeds removed, chopped into slices
1 1/2 cups chopped portobello mushroom caps (optional)
juice from 1 lemon
sea salt & pepper
30oz raw chicken breasts (five ~6oz chicken breasts)
Seasonings for each breast: Pinch of salt & pepper, 1 teaspoon of dried Thyme.
Fire up grill to 350F or set oven to 400F. Set a nonstick skillet on medium heat and add coconut oil, garlic, onion and bell pepper. Saute for 1 minute, then toss in mushroom caps and squeeze in lemon. Cook and stir for 3 to 5 minutes until the onions are caramelized and the edges of the pepper are seared. Season to taste with sea salt & pepper. Season chicken breasts. Slice the chicken down it’s side to create a “pocket.” Do NOT butterfly the chicken, cutting it from top to bottom; slice it more so in the middle in order to create a deep pocket. Stuff each chicken with grilled veggies and 2 tablespoons of cheese. Place the chicken on the hot grill and cook for 20 minutes (flipping halfway), or until the juices of the chicken run clear and it is completely white.Serve immediately while hot; but, you can also eat these while cold, like chicken pizza! These are hearty pieces of protein so chop if them up for more than 1 serving.
(279 cal, 8g C, 7g F, 44g P)
MEAL 5/LAST MEAL OF THE DAY
I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.
- 3-4 ounces of lean protein (fish, chicken, turkey, salmon, canned tuna in water, canned chicken in water, or even a large egg white omelet). May eat lean red meat or sirloin steak once a week.
- No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
- Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles
"GROUND TURKEY/GROUND CHICKEN SPAGHETTI SQUASH PASTA"
Cut butternut squash in half, scoop out seeds, drizzle with light oil and salt, place both halves down on sheet and bake for 45-50 minutes until soft. Use fork to scrape out middle which will create the spaghetti-like noodles, 1 serving:
- ½ cup of spaghetti squash noodles
- ½ cup of Walden Farms Tomato & Basil pasta sauce
- add 4 ounces of lean ground turkey or chicken (drain meat after sautéing in coconut oil spray)
(286 cal, 4g C, 22g F, 20g P)
"GROUD TURKEY/GROUND CHICKEN STUFFED BELL PEPPER"
Creates 4 - Serving size 1 pepper
Preheat oven to 350 degrees
- 4 large green/red/bell peppers, seeded, cored, sliced in half lengthwise, Sautee veggies in coconut oil spray:
- cilantro
- 1 clove garlic
- garlic powder or Garlic Lovers Flavor God
- ½ cup chopped onion
- ½ cup chopped mushroom
- ½ cup chopped celery
Mix sautéed veggies with the following:
- 1-1 ¼ lb ground turkey (sauté in coconut oil spray and drain fat)
- salt & pepper
- may use any Flavor God to seasoning
- 1 cup Walden Farms Tomato & Basil sauce
Stuff your 4 peppers with the ground turkey/veggie stuffing & bake for 45 minutes.
1 bell pepper is a serving: around 300 calories, 18 g carbs, 12 g fats, 28 g protein.
(203 cal per stuffed pepper, 4g C, 9g F, 23g P)