Week Three Meal Plan

Hey Everyone!

I’m going back to my Jersey roots here when I sing…“OOOOOOOhhhhh We’re half way there!!!” Bon Jovi anyone? Congratulation to all of you who have made it through the first half of the ABSolutely April Challenge.  If you have stuck with the meal plan and worked out regularly you should be feeling lighter and better than you did on day one! I know I am 🙂 This weeks meal plan is super healthy because this week is the week right before Easter Sunday. If you’re holidays are anything like my family’s then they are packed with delicious treats and drinks. So, with that in mind I made a super healthy meal plan for this week and I am not including a cheat day until  Easter Sunday. However, if you do not celebrate Easter or you just can’t live without a cheat day then feel free to add one in where you would like. Continue reading below for the week 3 meal plan. You can do it!!!! 

Sunday: 

Breakfast: Egg white omelette with spinach– sauté  about one cup of spinach with 1/2 tbsp. olive oil.  Once the spinach is wilted add one cup of egg whites and let cook.  Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter 

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like.  Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat) 

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey 

Dinner: Pesto salmon with tomatoes over salad- Put a thin layer of pesto over your salmon and lay it in a baking dish.  Cover the rest of the dish and salmon with one can of diced tomatoes. Bake 4-6 oz. of salmon in over at 425 for 15-20 minutes based on how you like your fish cooked.  While the salmon is baking chop your lettuce and any veggies you would like for you salad.  Load your plate with salad and 2tbsp. of a light balsamic dressing.  Put your salmon on top of your salad and enjoy.  

Dessert: Sugar free jello or one sliced apple with stevia (zero calorie sweetener) and cinnamon

Monday:

Breakfast: Egg white omelet with chopped green pepper and onion- chop enough green pepper and onion so that when you put them in your measuring cup together you have a 1/2 cup of veggies. Sauté the veggies in 1/2 tbsp. olive oil for about 4 minutes. Add one cup of egg whites and let cook. Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

 

Dinner: Turkey Taco Salad- Use one packet of Old Elpaso LOW SODIUM taco seasoning to cook your ground turkey.  Once the meat has cooked and you have added your seasoning add in a can of black beans and let cook for about 10 more minutes on low heat.  Serve one cup of the turkey and black bean mixture over a big bed of lettuce.  Add on salsa and chopped avocado and enjoy. The salsa serves as a dressing for the salad.

Dessert: (Only have dessert if you still feel hungry) one sugar free jello or one apple sliced with stevia and cinnamon

Tuesday:

Breakfast: Egg white omelette with spinach- sauté about one cup of spinach with 1/2 tbsp. olive oil. Once the spinach is wilted add one cup of egg whites and let cook. Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

 

Dinner: Spaghetti Squash with diced tomatoes and spinach – cook the spaghetti squash as directed in the past two weeks meal plans.  Remember the larger the squash the more cook time you will need to add on.  While the squash is cooking put one can of italian seasoned low sodium diced tomatoes into a fry pan with 1/2 cup of low sodium chicken broth.  Cook on medium heat until a boil begins- add in 2 cups of chopped spinach and continue to cook for about 10 more minutes on low.  Serve the broth over the spaghetti squash and enjoy a side salad with this meal.  

Dessert: one sugar free jello or sliced apple with stevia or cinnamon 

Wednesday: 

Breakfast: Egg whites with spinach and turkey bacon-  Cook 2 pieces of turkey bacon and then remove from pan.  Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook.  Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper. 

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: Balsamic Chicken with Peppers and Onion: I recommend buying all natural thin sliced chicken breasts for this recipe.  Spray a frying pan with olive oil spray and lay chicken into the pan cooking each side on medium high heat for 3 minutes.  Then add 1 1/2 cups low sodium chicken broth, 2tbsp. garlic and 2 sprigs of rosemary to the pan. Next add 3-5 tbsp. of balsamic vinegar (if you do not like a strong vinegar taste add 3 if you like the vinegar taste add 5). Add in one and a half thinly sliced green peppers and 1/2 a sliced onion.  Cover the frying pan and let simmer on medium heat for 10-15 more minutes.  If you do not have a big enough frying pan you can bake the chicken at 375 for ten minutes and then add the broth, vinegar, veggies and herbs to the baking dish and bake for another 15-18 minutes.  Enjoy your chicken and veggies with a nice big salad! 

Dessert: one sugar free jello or a sliced apple with stevia and cinnamon

Thursday: 

Breakfast: Egg whites with spinach and turkey bacon- Cook 2 pieces of turkey bacon and then remove from pan. Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook. Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper. 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: Chicken or Turkey burgers with Salad: Pick your lean ground meat and combine it with 2 egg whites, 1 tbsp. cumin, 1 tbsp. paprika, 1 tbsp. oregano, 1/2 cup chopped cilantro, 1tbsp. garlic. Once all the ingredients are mixed bake your burgers at 400 for 15 minutes or grill them! Top with one piece of your favorite cheese, a few slices of avocado and scoop of salsa over a bed of lettuce. Enjoy! 

Dessert: green tea and a pice of fruit 

Friday:

Breakfast: Egg whites with spinach and turkey bacon- Cook 2 pieces of turkey bacon and then remove from pan. Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook. Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper.

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: If you go out tonight with the girls, your love, or your family be sure to order a salad with lean protein or a lean protein dish with a veggie side (stick with seafood NOT BREADED or lean chicken breasts NOT BREADED).  Also be sure to drink plenty of water and feel free to squeeze that lemon into the water.  Lemon is known to cleanse our systems. If you are staying in whip up this delicious dish:  Chicken and Veggie Bake-  Bake 2 organic chicken breasts at 400 for 25 minutes or when you leave in the AM put 2 chicken breasts into the crockpot on low for 6 hours and have them ready when you get home (that is what I will be doing!).  Chop 11/2 cups cauliflower, one red and one yellow pepper, about one cup asparagus or brussels sprouts, one onion and one zucchini. Sauté all of the veggies in 2-3 tbsp. olive oil for 10-15 minutes. Add in one can diced tomatoes.  In a baking dish layer 1/2 the veggies with a cup of the chopped chicken sprinkle with 1/2 cup parmesan cheese and one small can of red sauce.  Repeat the process to create a second layer. Bake in the over at 400 for 8 minutes.  Turn oven off and then broil on high until the top layer of cheese and veggies browns a bit.    Remove from the over and serve hot.

Dessert: Sugar Free Jello or Apple with Stevia and Cinnamon or – if it has been a long week – A glass of antioxidant rich red wine

 

Saturday:

Breakfast: Perfect Fit pancakes or scrambled egg whites with spinach and one piece turkey bacon and 1/2 grapefruit

Snack: apple with one tbsp. PB

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: Perfect Fit Protein Smoothie or 1/2 cup yogurt with stevia 

Smoothie- 1 cup water, 1 cup almond milk, one scoop protein, one cup frozen strawberries and blueberry mix, sprinkle of cinnamon.  Combine everything in the blender and then enjoy!

Dinner: Salad with Baked Cod: Make a salad of mixed greens with all of your favorite veggies.  Season a serving of cod with 1 tbsp. paprika, 1/2 tbsp. pepper, 1 tsp. salt and 1 lemon juiced.  Bake the cod at 400 for 20 minutes depending on the thickness of the cod. Place your cooked cod over your salad.  Use 2 tbsp. of a light dressing on your salad. 

Dessert: Sugar Free Jello or Apple with Stevia and Cinnamon or – if it has been a long week – A glass of antioxidant rich red wine 

 

YOU DID IT!!!!!!!!!!! YAY!!!!!!! If you celebrate- I hope you have a fantastic Easter Sunday tomorrow 🙂 Enjoy a little Easter treat- you deserve it!

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