MEAL PLANNING
KEEP IT SIMPLE
SMALL MEALS
FILL THE GAP
AIM FOR NO SNACKING! You are going to want to leave enough time between meals (3-5 hours) to let your hormones do their job; using fat from your diet AND your body as fuel to keep you energized, focused, and happy. When you snack too frequently, you’re giving your body energy all the time, which means your body is less inclined to burn the stored stuff.
OPTION 1- CHIA PUDDING
CHIA SEEDS, ALMOND MILK, TOP WITH FAVORITE FRUIT, PEANUT BUTTER, COCONUT.
FOLLOW THIS RECIPE FOR MEASUREMENTS.
OPTION 2- SWEET POTATO TOAST
SLICED SWEET POTATO (LONG SLICES), CAN TOP WITH EGGS & AVOCADO, ALMOND BUTTER & BANANA, OR ANY FRUIT. GAME CHANGER.
OPTION 3 - ROASTED VEGGIES & GUAC
ROASTED/BAKED BROCCOLI, ZUCCHINI, CARROTS, AVOCADO, ONION, CILANTRO, LIME JUICE, GARLIC, JALAPENO.
BREAKFAST
Whatever it is, the way you tell your story online can make all the difference.
FOR CHAMPIONS
Ideally, your breakfast needs to contain some protein—it’s satiating, will be less disruptive to blood sugar than a fruit smoothie, won’t leave you starving an hour later, and studies show it’s one of the keys to healthy, sustainable weight loss… if that kind of thing interests you. But protein doesn’t have to mean eggs! Any protein will do, so add chicken, turkey, beef, salmon, sausage, or any meat that suits your fancy and your appetite.
OPTION 1- BREAKFAST SALAD
BOILED EGGS, TOMATO, BREAKFAST MEATS (OPTIONAL), AVOCADO, TOMATO, RED ONION, CILANTRO. FOLLOW THIS RECIPE.
OPTION 2- SWEET POTATO BOWL
SWEET POTATO, ALMOND MILK, ALMOND BUTTER, TOPPED WITH FRUIT, COCNUT OR CACAO POWDER. MY GO TO BREAKFAST OR QUICK SNACK. FOLLOW THIS RECIPE.
OPTION 3 -BREAKFAST BOWL
DICED SWEET POTATO, NOODLED OR DICED ZUCCHINI, WITH FRIED EGGS. FOLLOW THIS RECIPE.
LUNCH
LETS DO LUNCH
You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. You’re all adults. Stand up for yourself. Learn to say, “no, thank you” and hold the line without defending, explaining, or excusing your decision. Just because it’s your sister’s birthday, best friend’s wedding, or office party does not mean you have to eat or drink anything. It is always a choice, and I hope we all stopped succumbing to peer pressure in seventh grade.
OPTION 1- SHEET ROASTED SHRIMP AND SAUSAGE
SHRIMP, CHICKEN SAUSAGE, ASPARAGUS, SHALLOT, LEMON, PEPPERS FOR TASTE.
OPTION 2- STUFFED SWEET POTATO & ROASTED VEGGIES
SWEET POTATO, BOILED EGG, BACON, AVOCADO, CHIVES. OTHER VARIATIONS HERE.
OPTION 3 - PESTO CAULIFLOWER BOWL
CAULIFLOWER, OLIVE OIL, KALE PESTO, SPINACH, AVOCADO, FRIED EGG.
DINNER
DINNER TIME
You can do this. You’ve come this far—don’t back out now. You want to change your life. You’re ready to change your life. And I believe in you, even if you’re not quite ready to believe in yourself. So stop thinking about it, and start doing it. Right now, this very minute, commit to the diet, and tell someone you’re doing it.
OPTION 1- SKILLET ROASTED CHICKEN WITH CABBAGE
HALF CHICKEN, HALF HEAD CABBAGE, SEA SALT, OLIVE OIL. FOLLOW THIS RECIPE.
OPTION 2- GREEN CURRY SALMON
SALMON, COCONUT MILK, GREEN CURRY PASTE, LIME JUICE, GINGER, ONION, PEPPER, CILANTRO, GREEN/RED PEPPERS, RICED CAULIFLOWER, FAVORITE VEGGIES. FOLLOW THIS RECIPE.
OPTION 3 - VEGGIE POWER BOWL
SWEET POTATO, BROCCOLI, KALE, HARD BOIL EGG, SEASON FOR TASTE. FOLLOW THIS RECIPE.