FAMILY 100LB MEAL PLAN & GUIDE –
There’s an emphasis on consuming extra actual, healthful meals and being plant dominant in our diets. I believe the most effective model of consuming to attain that’s the Mediterranean weight loss program because it permits for a little bit of all the pieces moderately, whereas sustaining a powerful give attention to recent (not processed) meals and greens.
REQUIREMENTS
- Should drink at the very least 9 cups of water EACH day
- Espresso
- Restricted to 4 occasions/week
- Should be black OR combined with unsweetened almond milk (or 2% milk)
- Vanilla flavoring could be added
- Restrict 1 tablespoon RAW cane sugar or 1 packet Stevia within the uncooked
- Tea and Natural blends
- Limitless quantity
- A minimum of 1 cup/week
- Restrict 1 tablespoon RAW cane sugar or 1 packet Stevia within the uncooked
- Wine
- Restricted to three drinks/week
- Measured 4oz every serving
- Liquor
- Restricted to 2 drinks/week
- 3oz restrict per serving
- No sugary combined drinks – mixer should be uncooked lemon/lime/grapefruit, soda water or mineral water (i.e., Topo Chico, and so on)
- Soda
- As soon as per week
- Weight-reduction plan sodas – restricted to three occasions/week
- Meat/fish solely as soon as a day for the primary 10 days of making an attempt it out
- Should take at the very least 15 – 20 minutes to complete your meal. Restrict distractions at time for supper from gadgets. Be current. Style the meals. Eat slower.
POST WORKOUT
- Solely 1 scoop (~25g protein) lean protein (whey or vegan) OR 2 scoops (~20g protein) collagen protein combined with flavored water, espresso or tea
BREAKFAST OPTION 1
Should take 15 – 20 minutes to eat
- 2 – 3 boiled eggs (or scrambled)
- 1 slice toasted sourdough
- ½ avocado
- Sea salt, pepper, sizzling sauce, and so on
BREAKFAST OPTION 2
Should take 15 – 20 minutes to eat
- Simple Primary In a single day Oats
- ½ cup fast oats or rolled oats
- 1 cup almond milk
- Cinnamon or pumpkin spice
- 1 tablespoon honey or agave or maple syrup
- BONUS – 1 scoop whey protein powder (simply add a bit extra almond milk)
- 2 – 3 boiled eggs
SNACK IDEAS (OPTIONAL)
- 7oz 2% Greek yogurt or cottage cheese with a serving of fruit
- 1/3 cup uncooked nuts/seeds with a serving of fruit
- 1 serving (100 energy) air-popped popcorn
LUNCH OPTION 1
Should take 15 – 20 minutes to eat
Corn, Tomato, Avocado & Grain Bowl – RICE
- 1 1/2 cups frozen corn
- 1 medium purple bell pepper, diced
- 1 cup cooked brown rice (medium-grain or long-grain)
- 1 1/2 cups cherry tomatoes, quartered (about 12 – 15)
- 1/2 medium cucumber, diced
- 1 giant ripe avocado, diced
- 1/2 medium purple onion, diced
- 1 cup finely chopped cilantro
- 2 tablespoons olive oil
- 1 tablespoon white wine vinegar (OPTIONAL)
- sizzling sauce to style (I used Tabasco)
- sea salt & pepper to style
- Use frozen brown rice and corn as further time savers
- Serving of uncooked, recent fruit – Ex: 1 – 1 ½ cups bowl of chopped watermelon OR 1/2 Ruby Purple grapefruit
LUNCH OPTION 2
Should take 15 – 20 minutes to eat
Southwest Shrimp Quinoa Meal Prep – QUINOA
- 1 tablespoon olive oil
- 1/2 cup diced (purple) onion
- 1 tablespoon garlic, minced
- 3/4 cup frozen corn
- 4 cups cooked quinoa – USE FROZEN QUINOA AS A TIME SAVER
- Substitute: brown rice; farro
- 1 cup diced (colourful) bell peppers
- 8oz (two 4oz) inexperienced chile peppers
- 1/2 can (~7.5oz) no-salt added black beans, drained
- 1/3 cup recent chopped cilantro, tightly packed
SHRIMP (OR CHICKEN)
1 1/2 lb uncooked jumbo shrimp
Substitute: hen; tempeh; tofu; lean beef
1 tablespoon chili powder
2 teaspoons (smoked) paprika
1 tablespoon dried oregano
SNACK (OPTIONAL)
See concepts above
DINNER OPTION 1
Should take 15 – 20 minutes to eat
Rooster Chickpea Soup
- 2 tablespoons olive oil
- 1 small white onion, diced
- 1 tablespoon recent garlic, minced
- 1lb Rotisserie hen meat, pulled aside (and pores and skin eliminated)
- 1 can (15oz) garbanzo (chickpeas), drained
- 1 zucchini, chopped
- 1/2 cup pitted Kalamata olives (OPTIONAL)
- 1 1/2 tablespoons The Match Cook dinner LAND mix (OR your alternative of dried herbs)
- 1 can (14.5oz) diced tomato
- 4 tablespoons tomato paste
- 4 cups no salt added hen broth (OR vegetable broth OR water)
- 2 Bay leaves
- sea salt & pepper to style
- recent lemon juice
- 1 -2 cups steamed cauliflower rice – BUY FROZEN AS A TIME SAVER
- OR 1 ½ – 2 cups chopped salad with low calorie French dressing
Thought: romaine lettuce, bell pepper, cucumber, purple onion
DINNER OPTION 2
Should take 15 – 20 minutes to eat
Tuscan Mediterranean Brown Rice
- 1 can (15oz) garbanzo, drained
- 1 medium zucchini, chopped into 1/2-inch items
- pinch of sea salt & pepper
- 2 tablespoons sun-dried tomato olive oil
- 3 garlic cloves, minced
- 1 medium white onion, chopped
- 4 cups cooked (medium grain) brown rice
- 2/3 cup chopped parsley, tightly packed
- 1/2 chopped recent dill
- 1/2 cup chopped sun-dried tomatoes
- 4oz sliced/chopped Kalamata olives
- 2 tablespoons The Fit Cook Land seasoning OR Italian seasoning
- 1 tablespoon lemon zest
- juice from 1 lemon
- sea salt & pepper to style
Thought: romaine lettuce, bell pepper, cucumber, purple onion
DINNER OPTION 3
Should take 15 – 20 minutes to eat
Cajun Shrimp, Corn & Tomato
- 2 tablespoons olive oil
- 1 1/2 lb uncooked jumbo shrimp
- Pinch of sea salt & pepper
- 1 1/2 pints (~3 cups) cherry tomatoes
- 1 inexperienced bell pepper, diced
- 14oz (~3 cups) frozen corn
- 4 garlic cloves, minced
- 1 1/2 tablespoons The Match Cook dinner Southern Creole Cajun seasoning or LOW sodium cajun seasoning
- 1/2 cup Sauvignon blanc (white wine) OR hen/seafood broth OR white wine vinegar
- 2 tablespoons of vegan butter
- Garnish
Torn basil
Thought: romaine lettuce, bell pepper, cucumber, purple onion