Meal Planning for the week

I’m back from the death of the cold virus. Man, it’s amazing how just one virus can put you down for so long even when you try to will yourself into not submitting to the sickness. But, alas I still managed to lose weight through it all, and gather strength in my weakness. I’m going to begin another phase to change my eating habits with an all protein and vegetable diet for the next two weeks, and wanted to share the meal plan I have put together.

My motivation behind this phase of my diet comes from a diet program called the PINK method. Without going into much detail about it (look it up if you are interested) the key components to for the next two weeks is to eat lots of plant foods, including slow carbs and slow fruits and eat light/lean proteins. Since I’m trying to burn a lot of fat in a quick amount of time and get lean and toned, taking in plenty of protein is essential to helping me reach my goals.

So, my choices can be pretty endless, but I’ve made a list of foods I prefer and are easy on my budget.

Low-Cal Veggie snacks:
- pint of grape tomatoes
- steamed/raw carrots
- celery
- small salad
- sliced bell peppers
- broccoli/cauliflower
- Cucumbers

Low-call Veggie Sides:
- Large salad
- Spinach raw/steamed
- Steamed green beans
- Steamed broccoli/cauliflower
- Roasted peppers & onions
- Asparagus
- Spaghetti Sauce (use on roasted veggie)
- Steamed carrots
- Sautéed Mushrooms
- Zucchini

Light Proteins:
- Eggs/egg whites
- chicken breast
- turkey breast/ground
- pork chops, lean
- Tilapia
- Tuna, chunk-light (low sodium)
- Shrimp
- Salmon
- Halibut
- Greek yogurt/non-fat plain yogurt
- Low-fat cottage cheese
- Black beans/kidney beans
- Brown rice
- Nuts


So, here’s my meal plan I’ve designed for myself for the next week. I’m including a whey protein shake in the morning as my breakfast, but I have yet to find one to purchase. So, as for Monday, it will probably be egg whites.

Monday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Tuna Salad: 2oz tuna on lettuce & 1 tomato chopped, 2 tbsp onion chopped, 1/2 red bell pepper sliced, 2 tbsp LF dressing
Dinner: Chicken Breast; Steamed Broccoli & Cauliflower (Family Meal: Chicken/rice/veggie casserole)
2 Snacks: 1 serving size of a vegetable

Tuesday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: 2 oz turkey roll-ups, grape tomatoes & steamed carrots
Dinner: Large Chicken Salad (Family: Chicken Salad & rolls)
2 Snacks: 1 serving size of a vegetable

Wednesday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Hard Boiled Egg sliced onto lettuce leafs, cucumber slices & baby carrots
Dinner: Tilapia, baked; steamed carrots
2 Snacks: 1 serving size of a vegetable

Thursday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Left Over Chicken Salad
Dinner: 4oz ground turkey pattie; broccoli (Family Meal: turkey burgers & veggies)
2 Snacks: 1 serving size of a vegetable

Friday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: Tuna Salad: 2oz tuna on lettuce & 1 tomato chopped, 2 tbsp onion chopped, 1/2 red bell pepper sliced, 2 tbsp LF dressing
Dinner: Chicken breast; sauteed spinach & roasted vegetables
2 Snacks: 1 serving size of a vegetable

Saturday:
Breakfast Smoothie: 1 cup Fat Free Milk; 1 scoop Whey Protein Powder; 1 cup frozen/fresh strawberries (any berry)
Lunch: 2 oz turkey roll-ups, grape tomatoes & steamed carrots
Dinner: Tilapia; Caesar Salad: 1 cup chopped romaine, 6 tbsp shredded carrots, 1/2 cup chopped cucumber, 1 tbsp light Caesar dressing
2 Snacks: 1 serving size of a vegetable


Well, there it is - I hope you can take a few ideas and change your diet for the week to make it more fat burning for you! I'll try to post some calorie counts each (or every other) day to give you an idea of how much each day is. Happy Weight Lose this week!

4 Day Cleanse Shopping List

Here’s my shopping list for my 4 day cleanse. Some of the items I already have on hand, and others I will have to pick up at specialty stores. My frugal self is keeping it budget friendly too. I found that Grocery Outlet has most of the items on my list (including cremini mushrooms!), so I’ll do some of my shopping there. I have flaxseed oil, but not sure how long it last, so if I have to purchase more there’s a great local Natural Foods Store near me I’ll stop in at to get the rest of my items I haven’t found. As always I’ll work in cash only, use coupons on some items, and keep to my list.

Shopping List:

Produce:
- 2 pints grape tomatoes
- 1 pint fresh green beans
- 1 bag red potatoes
- Large bag bay carrots (10 oz or more)
- Half pint cremini mushrooms
- 1 large yellow squash
- 4 medium cucumbers
- 4 medium lemons

Dairy:
- ½ gallon lactose free skim milk (or plain skim milk)
- 1 package of low fat string cheese

Frozen:
- 10 oz frozen blueberries
- 10 oz frozen peaches
- 10 oz frozen strawberries

Dry Goods:
- 12 oz box unsweetened corn flakes
- 12 oz box Rice Krispies
- 12 ox box cream of Wheat/plain Oatmeal
- 14 oz box instant brown rice
- 24 oz jar of unsweetened applesauce
- 8 oz can pineapple tidbits canned in juice
- 1 cup bulk (or small package) roasted or raw unsalted sunflower seeds
- 8 oz bottle cold-pressed organic flaxseed oil (found at your local natural foods store)
- 8 oz bottle Olive oil
- 15 oz package raisins
- 7 oz container dried plums

Spices:
- 1-2 knuckles fresh ginger root
- 2 bunches fresh mint
can be used on any of your foods to add extra flavor:
- Original or Italian medley Mrs. Dash
- Fresh or dried: basil, bay leaf, cinnamon, curry powder, dill, ginger, lemon or lime juice, marjoram, mint, oregano, paprika, pepper, rosemary, sage, terragon, or thyme
- Aged balsamic vinegar

Meat:
- 2 packages deli turkey
- ¼ pound tilapia filets (frozen or fresh)
- 1/3 pound boneless skinless chicken breast
- ¼ pound turkey breast cutlet
- 3 oz can chunk light tuna in water

Next....watch of foods to avoid after the cleanse!