FAMILY 100LB MEAL PLAN & GUIDE –

FAMILY 100LB MEAL PLAN & GUIDE –
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 1/2 cups frozen corn
  2. 1 medium purple bell pepper, diced
  3. 1 cup cooked brown rice (medium-grain or long-grain)
  4. 1 1/2 cups cherry tomatoes, quartered (about 12 – 15)
  5. 1/2 medium cucumber, diced
  6. 1 giant ripe avocado, diced
  7. 1/2 medium purple onion, diced
  8. 1 cup finely chopped cilantro
  9. 2 tablespoons olive oil
  10. 1 tablespoon white wine vinegar (OPTIONAL)
  11. sizzling sauce to style (I used Tabasco)
  12. 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
Southwest Shrimp & Quinoa Mix

  1. 1 tablespoon olive oil
  2. 1/2 cup diced (purple) onion
  3. 1 tablespoon garlic, minced
  4. 3/4 cup frozen corn
  5. 4 cups cooked quinoa – USE FROZEN QUINOA AS A TIME SAVER
  6. Substitute:  brown rice; farro
  7. 1 cup diced (colourful) bell peppers
  8.  8oz (two 4oz) inexperienced chile peppers
  9. 1/2 can (~7.5oz) no-salt added black beans, drained
  10. 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

Chicken Chickpea Soup - Mediterranean Diet

  1. 2 tablespoons olive oil
  2. 1 small white onion, diced
  3. 1 tablespoon recent garlic, minced
  4. 1lb Rotisserie hen meat, pulled aside (and pores and skin eliminated)
  5. 1 can (15oz) garbanzo (chickpeas), drained
  6. 1 zucchini, chopped
  7. 1/2 cup pitted Kalamata olives (OPTIONAL)
  8. 1 1/2 tablespoons The Match Cook dinner LAND mix (OR your alternative of dried herbs)
  9. 1 can (14.5oz) diced tomato
  10. 4 tablespoons tomato paste
  11. 4 cups no salt added hen broth (OR vegetable broth OR water)
  12. 2 Bay leaves
  13. sea salt & pepper  to style
  14. 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

Tuscan Mediterranean Brown Rice

  1. 1 can (15oz) garbanzo, drained
  2. 1 medium zucchini, chopped into  1/2-inch items
  3. pinch of sea salt & pepper
  4. 2 tablespoons sun-dried tomato olive oil
  5. 3 garlic cloves, minced
  6. 1 medium white onion, chopped
  7. 4 cups cooked (medium grain) brown rice
  8. 2/3 cup chopped parsley, tightly packed
  9. 1/2 chopped recent dill
  10. 1/2 cup chopped sun-dried tomatoes
  11. 4oz  sliced/chopped Kalamata olives
  12. 2 tablespoons The Fit Cook Land seasoning OR Italian seasoning
  13. 1 tablespoon lemon zest
  14. juice from 1 lemon
  15. 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

cajun corn tomato shrimp lobster

  1. 2 tablespoons olive oil
  2. 1 1/2 lb uncooked jumbo shrimp
  3. Pinch of sea salt & pepper
  4. 1 1/2 pints (~3 cups) cherry tomatoes
  5. 1 inexperienced bell pepper, diced
  6. 14oz (~3 cups) frozen corn
  7. 4 garlic cloves, minced
  8. 1 1/2 tablespoons The Match Cook dinner Southern Creole Cajun seasoning or LOW sodium cajun seasoning
  9. 1/2 cup Sauvignon blanc (white wine) OR hen/seafood broth OR white wine vinegar
  10. 2 tablespoons of vegan butter
  11. Garnish
    Torn basil

 

Thought: romaine lettuce, bell pepper, cucumber, purple onion