This is your day to splurge guilt free. I would do this AFTER you weigh in on the weekend. This day has multiple purposes. First is to satisfy all those old cravings from the past. Write down your cravings throughout the week, so your fully prepared. Second is to increase your metabolism to a higher level for faster results in the upcoming week. Here are the guidelines for your free day. Eat what ever you desire, except alcohol, it will cause your liver to stop mobilizing stored fat. Eat all your meals breakfast, lunch, dinner, and snacks, also drink all your water. Eat up to but not to exceed 500 calories per meal. This will be very educational when you discover your frappuccino leaves no room for anything else. Once you exceed 500 calories in one meal the excess calories are generally going to be stored as fat. This is not our desire. Don't be alarmed if your junk food from the past begins to taste disgustingly over sweet, salty, or artificial. Now if you are starting to become a health nut and the thought of the past makes your stomach turn, I still want you to eat more calories for the metabolism spike. As always contact me if you have any questions or concerns.
Bryan
Monday, September 28, 2009
Supplements
These are the fat burning supplements that work. Each of these give your body essential nutrients your body needs to function correctly. The following list includes the best quality for the best price. Use www.iherb.com for the best deal. My clients have used this site for years. The products I have chosen have been reduced by about 40%. Use my code ZEN260 to get an additional discount on your first order. The Multi vitamin Mineral and the Krill Oil you can purchase at peak.
BFDORE BREAKFAST:
* 1000mg CLA
BREAKFAST:
* 1000mg Borage Oil
* 1000mg Krill Oil
* 2-4 Tablets Whole Food Plus Multivitamin
BEFORE LUNCH:
* 1000mg CLA
BEFORE DINNER:
* 1000mg CLA
* 2-4 Tablets Whole Food Plus Multivitamin
DINNER:
* 1000mg Borage Oil
Conjugated Linoleic Acid (CLA)
Before all meals take 1000mg conjugated linoleic acid (CLA) capsules (3x per day) to maintain your fat loss progress. CLA reduces the bodies ability to deposit fat and promotes the use of stored fat for energy. Naturally you would get CLA in beef and dairy products IF they were only grass fed. Unfortunately, we get no naturally occurring CLA in our diets anymore.
Borage Oil
1000mg capsule of Borage oil with breakfast and dinner. This is one of the best sources of Gamma Linoleic Acid (GLA). Besides major benefits for PMS, menopausal symptoms, and inflamation, GLA will also increase your metabolism by roughly 10%. This happens by awakening the mitochondria in your essential brown fat. Awakened mitochondria in the brown fat uses our excess fat (the stuff we see) as fuel. Brown fat is what surrounds our organs and is essential protective fat.
Krill Oil
2- 500mg capsule of Krill Oil with Breakfast. This helps every cell wall in your body attract oxygen so your body burns more excess body fat for fuel during the day. Other major benefits include; decreased blood pressure, cholesterol, inflammation, and greatly diminishes PMS and menopausal symptoms.
Whole Food Plus Multivitamin/mineral
2-4 tablets with Breakfast and before dinner. This supplies all your essential vitamins, minerals, trace minerals, and other enzymes and co-factors our bodies need to function optimally. Our bodies will not let go of excess body fat if we are deficient in these essential nutrients.
** Supplements that I work into my meals would include: Coconut Oil, Flax seed oil, and Whey protein powder.
WHERE TO GET THE SUPPLEMENTS:
The best place to get quality supplements is online at www.iherb.com. When checking out use the discount code: ZEN260 and that will give you my Professional discount. Prices listed below are before the discount. I have listed these from most important to least.
- Krill Oil, price: $29.95
- Whole food plus multi vitamin mineral, 2 month supply, price: $59.95
- Jarrow Formulas, Borage GLA-240+Gamma Tocopherol, 240 mg, 120 Softgels price: $15.37
- Jarrow Formulas, CLA 750, Clarinol, 90 Softgels price: $10.97
- Jarrow Formulas, Extra Virgin Coconut Oil, 32 oz (908 g)price: $14.37
- Jarrow Formulas, Whey Protein, Caribbean Chocolate, 2 lbs (908 g)price: $18.17
- Now Foods, Certified Organic, High Lignan, Flax Seed Oil, 12 fl oz (355 ml) price: $9.82
BFDORE BREAKFAST:
* 1000mg CLA
BREAKFAST:
* 1000mg Borage Oil
* 1000mg Krill Oil
* 2-4 Tablets Whole Food Plus Multivitamin
BEFORE LUNCH:
* 1000mg CLA
BEFORE DINNER:
* 1000mg CLA
* 2-4 Tablets Whole Food Plus Multivitamin
DINNER:
* 1000mg Borage Oil
Conjugated Linoleic Acid (CLA)
Before all meals take 1000mg conjugated linoleic acid (CLA) capsules (3x per day) to maintain your fat loss progress. CLA reduces the bodies ability to deposit fat and promotes the use of stored fat for energy. Naturally you would get CLA in beef and dairy products IF they were only grass fed. Unfortunately, we get no naturally occurring CLA in our diets anymore.
Borage Oil
1000mg capsule of Borage oil with breakfast and dinner. This is one of the best sources of Gamma Linoleic Acid (GLA). Besides major benefits for PMS, menopausal symptoms, and inflamation, GLA will also increase your metabolism by roughly 10%. This happens by awakening the mitochondria in your essential brown fat. Awakened mitochondria in the brown fat uses our excess fat (the stuff we see) as fuel. Brown fat is what surrounds our organs and is essential protective fat.
Krill Oil
2- 500mg capsule of Krill Oil with Breakfast. This helps every cell wall in your body attract oxygen so your body burns more excess body fat for fuel during the day. Other major benefits include; decreased blood pressure, cholesterol, inflammation, and greatly diminishes PMS and menopausal symptoms.
Whole Food Plus Multivitamin/mineral
2-4 tablets with Breakfast and before dinner. This supplies all your essential vitamins, minerals, trace minerals, and other enzymes and co-factors our bodies need to function optimally. Our bodies will not let go of excess body fat if we are deficient in these essential nutrients.
** Supplements that I work into my meals would include: Coconut Oil, Flax seed oil, and Whey protein powder.
WHERE TO GET THE SUPPLEMENTS:
The best place to get quality supplements is online at www.iherb.com. When checking out use the discount code: ZEN260 and that will give you my Professional discount. Prices listed below are before the discount. I have listed these from most important to least.
- Krill Oil, price: $29.95
- Whole food plus multi vitamin mineral, 2 month supply, price: $59.95
- Jarrow Formulas, Borage GLA-240+Gamma Tocopherol, 240 mg, 120 Softgels price: $15.37
- Jarrow Formulas, CLA 750, Clarinol, 90 Softgels price: $10.97
- Jarrow Formulas, Extra Virgin Coconut Oil, 32 oz (908 g)price: $14.37
- Jarrow Formulas, Whey Protein, Caribbean Chocolate, 2 lbs (908 g)price: $18.17
- Now Foods, Certified Organic, High Lignan, Flax Seed Oil, 12 fl oz (355 ml) price: $9.82
Recipes
Drinks:
Cran Water: Fill a 32 ounce water with 28 ounces of water and 4 ounces of unsweetened cranberry juice. Store in fridge. Add Stevia Plus if you need it to be sweeter. Drink 8 glasses of Cran water daily. You can store multiple bottle of this mixture in the fridge.
Cran Flax Water: pour 8 ounces of cranwater into a glass and add 1TB of freshly ground flax seed. You may add Stevia Plus if you need it to be sweeter. Drink 1 glass daily in addition to the Cran water from above.
Apple Cider Vinegar Water: Drink up to 8 ounces before breakfast, lunch, and dinner.
Add 1 tablespoon Vinegar to 8 ounces water.
Breakfast:
Smoothie 1 serving
1 cup frozen fruit, 1 scoop protien powder, 8 oz cran-water,
1 tablespoon flax seed oil, 1/4 teaspoon Stevia Plus to taste
Turkey and Egg Bake 4 servings
Preheat oven to 350F. In a large skillet, cook 1/2 pound lean ground turkey, 1 cup mushrooms, 1/2 cup onion, 1/2 cup red pepper, 1/4 tsp dill, 1/4 teaspoon fennel, 1 garlic clove, minced , until the turkey is done. Drain off liquid, and place the mixture into a pie plate, In a medium bowl, stir together eggs and parsley, and then spread them over the turkey mixture. Bake umcovered for 25-30 minutes or until the top is set. Garnish with tomato slices.
Vegetable Frittata 2 servings
Preheat oven to 400F. Steam 1/2 pound of asparagus spears, cut up for about 5 minutes, the set aside. Beat 4 eggs in a medium bowl until foamy. Beat in 1/2 cup low fat cottage cheese and 1 teaspoon dried mustard; then set aside. Lightly spray an oven proof skillet with oil. Add 1/2 cup thinly sliced mushrooms, and 1/4 cup chopped onions, and then cook over medium heat until tender. Stir in asparagus. Pour egg mixture over veggies, and cook over low heat for about 5 minutes, or until it bubbles slightly. Bake uncovered for about 10 minutes or until set. Garnish with tomato slices.
BREAKFAST BURRITO
2 Omega 3 eggs
2 green onions, thinly sliced
a dash of cayenne
1 Tortilla (Ezekiel 4:9 tortilla)
Warm tortilla in dry fry pan at medium heat, just to soften.
Spray non stick fry pan with olive oil spray.
Whisk all ingredients together and put in fry pan on medium heat.
When eggs begin to set, so you can kind of move them in the pan,
place the tortilla on top of eggs and press down lightly until eggs adhere to tortilla. Turn heat down a bit so eggs don't brown too fast.
When eggs feel set, flip over and allow tortilla side to warm through, and eggs finish cooking. Remove to plate and roll up, cut on angle.
I like this with sliced tomato, or salsa. Try other veggies, such as mushrooms
SCRAMBLED EGGS BREAKFAST
In a non-stick pan, I pour a little chicken broth and throw in chopped mushrooms, green onions and about 1/4 green pepper or other veggies. Saute it, adding a sprinkle of cayenne pepper.
Once the veggies are cooked down a bit, I pour them into a bowl off to the side. Then I spray the pan with olive oil spray, and crack two (delicious omega-3) eggs into it. You can scramble them up; I like mine over-easy. Sprinkle some dried parsley onto the eggs. When the whites are almost all white, turn the eggs and turn off the heat. Pour the yummy veggies on top of the eggs and let them just sit in the pan for a minute or so.
Meanwhile, I toast a slice of Ezekiel bread, and drizzle flax oil, coconut oil, or butter on top. Sometimes, I lay the whole egg dish on top of the bread so it's moist, and eat it with a fork. Or I just have the toast on the side.
If you have your veggies chopped in the fridge in advance, this breakfast takes no time at all. While the veggies are saute-ing, I do other morning prep--just watch so all the liquid doesn't evaporate.
BREAKFAST BREAD PUDDING
2 omega eggs
1 scoop whey powder
3/4 cup water
1 peach -- diced
1/2 tsp cinnamon
1/8 tsp cloves and nutmeg
2 pkg Stevia plus
1 TB flax seed
1 slice Ezekiel 4:9 bread** -- torn into 1/2" pieces
Preheat oven to 350 degrees. Put a pan in oven with 1/2 inch hot water to heat while you are preparing pudding. Beat the 2 eggs lightly in a 22oz individual oven proof casserole dish. Whisk together the whey and water until smooth and stir into the eggs along with the remaining ingredients. Put the small casserole in the pan of water in the oven. Cook for about 1 hour or until done. Eat half for breakfast and the rest as a snack later in the day. Enjoy .
SUMMER MORNING TOMATO PIE
Excellent with toast for breakfast, or with salad for lunch.
Two servings, each is 2 eggs plus vegetable.
Preheat oven to 350 degrees F.
1 cup quartered cherry tomatoes
4 eggs
2 Tb. water
2 Tb. minced fresh basil
2 Tb. fresh minced chives
pinch cayenne
pinch celery seed
Saute tomatoes in a sprayed oven-worthy saute pan till soft and starting to brown a little (but not a sauce!).
Beat water with eggs. add herbs. Pour egg mixture over pan, shake to distribute, and put into oven for about 15 minutes, or just till eggs are set. Cut into quarters and serve.
FAVORITE PANCAKES
2 eggs, separated
1 Tbsp flax seed
1 pack Stevia
1 tsp cinnamon
Preheat a nonstick skillet, lightly coat with olive oil spray.
In a large measuring cup, beat or whisk egg whites till stiff. Fold in the egg yolks, along with Tb. toasted flax seed, packet Stevia Plus and tsp. cinnamon.
Pour into three large pancakes, and turn down the heat.
Meanwhile...
Rinse out the measuring cup and put in one serving of fruit. I've done blueberries, raspberries, and nectarines. ALL great! Simmer in small saucepan on stove top, until bubbly. You can add cinnamon or Stevia Plus or a bit of cranwater if you like.
Meanwhile...
Flip the pancakes once, cook briefly, plate, and top with sauce.
SUGGESTION: Serve in a large dish or pasta bowl, so that the juicy fruity sauce isn't all lost on a flat plate!
FAUX PUMPKIN PUDDING:
1 cauliflower head
1/4 C pumpkin
1 scoop protein powder
1/8 tsp. pumpkin pie spice
stevia to taste
steam and mash the cauliflower then mix in all remaining ingredients. serve hot or cold, keep great in the fridge too. (I have tried using a food processor to blend the ingredients and it is good too. it just depends which texture you prefer)
PUMPKIN COOKIES:
I used the same recipe as above, with an additional scoop of protein powder and an egg; blended it all and spooned it onto a cookie sheet. baked at 325 for about 20 minutes and they were terrific.
raspberry pudding:
1 cauliflower head
1/2 C raspberry (or fruit of your choice)
1 scoop protein powder
stevia to taste
steam and mash cauliflower. microwave berries for a few seconds to soften them. mix all ingredients together and serve (hot or cold). using this cauliflower base you can make a ton of different options. i love it. it makes a great snack, breakfast or dessert!
CHOCOLATE CUPCAKES:
(6 cupcakes = 1 meal)
2 whole eggs
1 scoop Chocolate Whey Protein Powder
(You can substitute Vanilla Whey Protein Powder)
1/4 cup mashed bananas (optional, but makes them fluffier)
1/4 cup steel-cut oat flour, or spelt flour
With an electric mixer, beat the eggs about 30 seconds, until real fluffy (important). Add the mashed bananas and blend. Pour serving of whey protein to the side of the mixture, then add oat, or spelt, flour on top of protein powder. Start mixing on LOW speed, placing beaters on opposite side of the flour and gradually mix in the dry ingredients. If you don't do it this way the flour and whey protein will fly out of the bowl. When blended, change to HIGH speed and mix well. I haven't made them yet using a blender.
With olive-oil PAM spray, spray 6 muffin cups, equally divide the batter into the cups. Don't worry if the cups are full as they bake to the same size as the batter. Bake in a 325 degree oven for 10 minutes for the chocolate cupcakes. Oven times may vary but check the cupcakes at about 9 minutes, and if they're beginning to slightly brown on the bottom, they're done. You can double-check doneness by touching the top. They should not dent in. DO NOT OVERBAKE.
CHOCOLATE SMOOTHIE:
1 Tbsp. cocoa powder
1 scoop FF Chocolate Whey
2 oz. silken tofu
1/2 banana, frozen
dash of nutmeg
couple ice cubes
stevia plus to taste
1/2 cup cranwater (or plain water)
Toss everything into blender and mix until smooth.
BLACK FOREST SMOOTHIE
1 cup frozen sweet cherries
1 scoop FF chocolate whey protein (or vanilla whey*)
1 Tbsp Flax seed oil
1/2-1 cup cranwater (depending on how thick you prefer your smoothies)
*(if using vanilla whey, add 1-2 Tbsp cocoa).
Put everything into blender and mix well (1-2 minutes). Makes between 2-4 cups (depends on how much cranwater you use).
GERMAN CHOCOLATE SMOOTHIE:
1/2 banana
1/2c frozen cherries
1-2 TB cocoa
1 pkt Stevia Plus
1/2 cup coconut milk
1/2-1 cup water (depending on thickness)
1 TB psyllium seed (if you like it really thick)
Flax seed oil if desired
Blend well. Adjust amounts to fit your taste. Let sit for a few minutes before drinking if you use psyllium and like it thick!
ORANgo SMOOTHIE:
1/2 cup frozen chunks of mango
1/2 frozen orange
2 Tbsp plain yogurt
1 Tbsp cashew butter
3/4-1 cup cranwater (or plain water)
1 scoop vanilla whey
dash of anise seeds (opt)
Blend all ingredients to desired frothiness and enjoy! (I like them thick so I use the lesser amount of liquid)
STRAWBERRY CHEESECAKE SMOOTHIE:
2 servings
2 cups frozen strawberries
1 cup cooked butternut squash
1 lime + the zest
2 scoops vanilla whey
2 Tablespoons ground flax seeds
Blend strawberries, squash, and lime first. Add whey. Pour then top with flax seed.
ORANGE CREAMSICKLE SMOOTHIE:
1 whole orange, rind and all
1 cup CranWater
1 T. ground flax seed
1 scoop Whey
1 cup ice cubes
Mint Leaves
Cut the orange into sections small enough to blend nicely. Add the Cranwater and flax seeds and blend for several minutes to make sure the orange peel is blended smooth. Then add the whey and continue blending until thoroughly mixed. Throw in the ice cubes and blend well to make it more like an ice cream texture. Pour into a glass and top with a mint leaf.
Dinner:
Chicken and Cabbage Supreme 4 servings
Cook 1 pound boneless, skinless chicken cut into 1 inch cubes in broth over medium -high heat until cooked through. Add 1 large thinly sliced onion, 4 minced garlic cloves, large 1/2 inch thick slices of red bell pepper, 14.5 ounces tomatoes, and 1/2 cup tomato puree, bringing the mixture to a boil. Simmer covered for 15 minutes. Add 1/2 inch thick slices of one stalk of celery. Shred cabbage and add to pot. Cover and simmer until cabbage is soft.
Tomato-Herb Veal 4 servings (optional, substitute sirloin steak for the veal)
Sautee 1/4 cup chopped onion and 1 minced garlic clove in 2TB water in a medium sauce pan over medium heat until the onion is soft and garlic is transparent. Stir in 14.5 ounce can of diced tomatoes and 1TB chopped, fresh parsley, bring to a boil and reduce heat. Cook uncovered for 10 minutes and then set aside. Heat 2TB low sodium beef broth in a clean skillet over medium heat. Add 1LB boneless veal leg round or sirloin steak that has been cut to 1/4 inch thick and visible fat trimmed, cook until desired doneness. Remove meat from skillet onto a plate when done. Spoon tomato herb sauce over meat and serve.
Special Soup 4 servings
Brown 1LB ground beef or turkey in skillet over medium heat until no longer pink. Drain fat. In large pot place browned meat, 16oz water, 1/2 of a chopped onion, 1C chopped spinach, 1C chopped green beans, 2 minced garlic cloves, 1/2 medium chopped green pepper, 1/2 medium chopped red pepper, and 1 chopped celery stalk. Cook of medium low heat approximately 1 hour.
Shrimp Creole 2 servings
Warm 4TB low sodium vegetable broth in nonstick skillet over medium low heat. Add 3 thinly sliced green onions (white parts only), 1/2C thinly sliced celery, 1/2 of a green pepper-diced, 1/2 of a red pepper- diced, 2 minced garlic cloves. Sautee until tender. Add 14.5oz low sodium tomato sauce, 1/2C water, 1tsp chopped fresh parsley, 1/2tsp cayenne pepper. Simmer, uncovered for 20 minutes. Toss in 8OZ peeled and deveined shrimp. Stir. Heat to boiling. Reduce heat to low and cover, let dish simmer 15-20 minutes or until shrimp are done.
Grilled Lamb Chops 4 servings
Preheat grill or broiler. Brush 1LB of lamb chops with 2TB water and rub with 1TB ground cinnamon and 1TB ground coriander. Grill over medium heat, turning occasionally until done.
Italian Soup 4 servings
Combine 1LB lean ground beef, 2TB minced garlic, 2tsp chopped fresh parsley and 1/4C diced onion. Shape into 1/2 inch meatballs. Brown meatballs in skillet over medium heat until cooked. Set aside. In a large pot combine 4C low sodium beef broth and 1 chopped carrot- bring to a boil. Reduce heat, add meatballs, and simmer covered about 20 minutes. Add 1C chopped, packed, well drained spinach and simmer for an additional 15 minutes. Garnish with LOTS of fresh minced garlic.
Snacks:
Fruit Sorbet 1 serving
In blender or food processor puree 1/2C halved strawberries, 1/2C halved raspberries, 1tsp fresh lemon juice, 1/4 to 1/2tsp Stevia Plus. Freeze until firm, about 3-4 hours. TIME SAVING TIP- start with partially thawed frozen fruit so your sorbet is ready quicker.
Condiments:
Homemade Salsa 4 servings
Combine 1-2 fresh, small jalapeno peppers- minced, 1/8C finely minced fresh cilantro, 1/4C finely diced green pepper, 2 finely minced garlic cloves, 14.5oz low sodium diced tomatoes- drained, juice of 1/2 of a lime, 6 finely diced green onions- white part only, 2TB apple cider vinegar. Refrigerate a few hours or overnight. HINT- will get hotter as it marinates in the fridge.
Cran Water: Fill a 32 ounce water with 28 ounces of water and 4 ounces of unsweetened cranberry juice. Store in fridge. Add Stevia Plus if you need it to be sweeter. Drink 8 glasses of Cran water daily. You can store multiple bottle of this mixture in the fridge.
Cran Flax Water: pour 8 ounces of cranwater into a glass and add 1TB of freshly ground flax seed. You may add Stevia Plus if you need it to be sweeter. Drink 1 glass daily in addition to the Cran water from above.
Apple Cider Vinegar Water: Drink up to 8 ounces before breakfast, lunch, and dinner.
Add 1 tablespoon Vinegar to 8 ounces water.
Breakfast:
Smoothie 1 serving
1 cup frozen fruit, 1 scoop protien powder, 8 oz cran-water,
1 tablespoon flax seed oil, 1/4 teaspoon Stevia Plus to taste
Turkey and Egg Bake 4 servings
Preheat oven to 350F. In a large skillet, cook 1/2 pound lean ground turkey, 1 cup mushrooms, 1/2 cup onion, 1/2 cup red pepper, 1/4 tsp dill, 1/4 teaspoon fennel, 1 garlic clove, minced , until the turkey is done. Drain off liquid, and place the mixture into a pie plate, In a medium bowl, stir together eggs and parsley, and then spread them over the turkey mixture. Bake umcovered for 25-30 minutes or until the top is set. Garnish with tomato slices.
Vegetable Frittata 2 servings
Preheat oven to 400F. Steam 1/2 pound of asparagus spears, cut up for about 5 minutes, the set aside. Beat 4 eggs in a medium bowl until foamy. Beat in 1/2 cup low fat cottage cheese and 1 teaspoon dried mustard; then set aside. Lightly spray an oven proof skillet with oil. Add 1/2 cup thinly sliced mushrooms, and 1/4 cup chopped onions, and then cook over medium heat until tender. Stir in asparagus. Pour egg mixture over veggies, and cook over low heat for about 5 minutes, or until it bubbles slightly. Bake uncovered for about 10 minutes or until set. Garnish with tomato slices.
BREAKFAST BURRITO
2 Omega 3 eggs
2 green onions, thinly sliced
a dash of cayenne
1 Tortilla (Ezekiel 4:9 tortilla)
Warm tortilla in dry fry pan at medium heat, just to soften.
Spray non stick fry pan with olive oil spray.
Whisk all ingredients together and put in fry pan on medium heat.
When eggs begin to set, so you can kind of move them in the pan,
place the tortilla on top of eggs and press down lightly until eggs adhere to tortilla. Turn heat down a bit so eggs don't brown too fast.
When eggs feel set, flip over and allow tortilla side to warm through, and eggs finish cooking. Remove to plate and roll up, cut on angle.
I like this with sliced tomato, or salsa. Try other veggies, such as mushrooms
SCRAMBLED EGGS BREAKFAST
In a non-stick pan, I pour a little chicken broth and throw in chopped mushrooms, green onions and about 1/4 green pepper or other veggies. Saute it, adding a sprinkle of cayenne pepper.
Once the veggies are cooked down a bit, I pour them into a bowl off to the side. Then I spray the pan with olive oil spray, and crack two (delicious omega-3) eggs into it. You can scramble them up; I like mine over-easy. Sprinkle some dried parsley onto the eggs. When the whites are almost all white, turn the eggs and turn off the heat. Pour the yummy veggies on top of the eggs and let them just sit in the pan for a minute or so.
Meanwhile, I toast a slice of Ezekiel bread, and drizzle flax oil, coconut oil, or butter on top. Sometimes, I lay the whole egg dish on top of the bread so it's moist, and eat it with a fork. Or I just have the toast on the side.
If you have your veggies chopped in the fridge in advance, this breakfast takes no time at all. While the veggies are saute-ing, I do other morning prep--just watch so all the liquid doesn't evaporate.
BREAKFAST BREAD PUDDING
2 omega eggs
1 scoop whey powder
3/4 cup water
1 peach -- diced
1/2 tsp cinnamon
1/8 tsp cloves and nutmeg
2 pkg Stevia plus
1 TB flax seed
1 slice Ezekiel 4:9 bread** -- torn into 1/2" pieces
Preheat oven to 350 degrees. Put a pan in oven with 1/2 inch hot water to heat while you are preparing pudding. Beat the 2 eggs lightly in a 22oz individual oven proof casserole dish. Whisk together the whey and water until smooth and stir into the eggs along with the remaining ingredients. Put the small casserole in the pan of water in the oven. Cook for about 1 hour or until done. Eat half for breakfast and the rest as a snack later in the day. Enjoy .
SUMMER MORNING TOMATO PIE
Excellent with toast for breakfast, or with salad for lunch.
Two servings, each is 2 eggs plus vegetable.
Preheat oven to 350 degrees F.
1 cup quartered cherry tomatoes
4 eggs
2 Tb. water
2 Tb. minced fresh basil
2 Tb. fresh minced chives
pinch cayenne
pinch celery seed
Saute tomatoes in a sprayed oven-worthy saute pan till soft and starting to brown a little (but not a sauce!).
Beat water with eggs. add herbs. Pour egg mixture over pan, shake to distribute, and put into oven for about 15 minutes, or just till eggs are set. Cut into quarters and serve.
FAVORITE PANCAKES
2 eggs, separated
1 Tbsp flax seed
1 pack Stevia
1 tsp cinnamon
Preheat a nonstick skillet, lightly coat with olive oil spray.
In a large measuring cup, beat or whisk egg whites till stiff. Fold in the egg yolks, along with Tb. toasted flax seed, packet Stevia Plus and tsp. cinnamon.
Pour into three large pancakes, and turn down the heat.
Meanwhile...
Rinse out the measuring cup and put in one serving of fruit. I've done blueberries, raspberries, and nectarines. ALL great! Simmer in small saucepan on stove top, until bubbly. You can add cinnamon or Stevia Plus or a bit of cranwater if you like.
Meanwhile...
Flip the pancakes once, cook briefly, plate, and top with sauce.
SUGGESTION: Serve in a large dish or pasta bowl, so that the juicy fruity sauce isn't all lost on a flat plate!
FAUX PUMPKIN PUDDING:
1 cauliflower head
1/4 C pumpkin
1 scoop protein powder
1/8 tsp. pumpkin pie spice
stevia to taste
steam and mash the cauliflower then mix in all remaining ingredients. serve hot or cold, keep great in the fridge too. (I have tried using a food processor to blend the ingredients and it is good too. it just depends which texture you prefer)
PUMPKIN COOKIES:
I used the same recipe as above, with an additional scoop of protein powder and an egg; blended it all and spooned it onto a cookie sheet. baked at 325 for about 20 minutes and they were terrific.
raspberry pudding:
1 cauliflower head
1/2 C raspberry (or fruit of your choice)
1 scoop protein powder
stevia to taste
steam and mash cauliflower. microwave berries for a few seconds to soften them. mix all ingredients together and serve (hot or cold). using this cauliflower base you can make a ton of different options. i love it. it makes a great snack, breakfast or dessert!
CHOCOLATE CUPCAKES:
(6 cupcakes = 1 meal)
2 whole eggs
1 scoop Chocolate Whey Protein Powder
(You can substitute Vanilla Whey Protein Powder)
1/4 cup mashed bananas (optional, but makes them fluffier)
1/4 cup steel-cut oat flour, or spelt flour
With an electric mixer, beat the eggs about 30 seconds, until real fluffy (important). Add the mashed bananas and blend. Pour serving of whey protein to the side of the mixture, then add oat, or spelt, flour on top of protein powder. Start mixing on LOW speed, placing beaters on opposite side of the flour and gradually mix in the dry ingredients. If you don't do it this way the flour and whey protein will fly out of the bowl. When blended, change to HIGH speed and mix well. I haven't made them yet using a blender.
With olive-oil PAM spray, spray 6 muffin cups, equally divide the batter into the cups. Don't worry if the cups are full as they bake to the same size as the batter. Bake in a 325 degree oven for 10 minutes for the chocolate cupcakes. Oven times may vary but check the cupcakes at about 9 minutes, and if they're beginning to slightly brown on the bottom, they're done. You can double-check doneness by touching the top. They should not dent in. DO NOT OVERBAKE.
CHOCOLATE SMOOTHIE:
1 Tbsp. cocoa powder
1 scoop FF Chocolate Whey
2 oz. silken tofu
1/2 banana, frozen
dash of nutmeg
couple ice cubes
stevia plus to taste
1/2 cup cranwater (or plain water)
Toss everything into blender and mix until smooth.
BLACK FOREST SMOOTHIE
1 cup frozen sweet cherries
1 scoop FF chocolate whey protein (or vanilla whey*)
1 Tbsp Flax seed oil
1/2-1 cup cranwater (depending on how thick you prefer your smoothies)
*(if using vanilla whey, add 1-2 Tbsp cocoa).
Put everything into blender and mix well (1-2 minutes). Makes between 2-4 cups (depends on how much cranwater you use).
GERMAN CHOCOLATE SMOOTHIE:
1/2 banana
1/2c frozen cherries
1-2 TB cocoa
1 pkt Stevia Plus
1/2 cup coconut milk
1/2-1 cup water (depending on thickness)
1 TB psyllium seed (if you like it really thick)
Flax seed oil if desired
Blend well. Adjust amounts to fit your taste. Let sit for a few minutes before drinking if you use psyllium and like it thick!
ORANgo SMOOTHIE:
1/2 cup frozen chunks of mango
1/2 frozen orange
2 Tbsp plain yogurt
1 Tbsp cashew butter
3/4-1 cup cranwater (or plain water)
1 scoop vanilla whey
dash of anise seeds (opt)
Blend all ingredients to desired frothiness and enjoy! (I like them thick so I use the lesser amount of liquid)
STRAWBERRY CHEESECAKE SMOOTHIE:
2 servings
2 cups frozen strawberries
1 cup cooked butternut squash
1 lime + the zest
2 scoops vanilla whey
2 Tablespoons ground flax seeds
Blend strawberries, squash, and lime first. Add whey. Pour then top with flax seed.
ORANGE CREAMSICKLE SMOOTHIE:
1 whole orange, rind and all
1 cup CranWater
1 T. ground flax seed
1 scoop Whey
1 cup ice cubes
Mint Leaves
Cut the orange into sections small enough to blend nicely. Add the Cranwater and flax seeds and blend for several minutes to make sure the orange peel is blended smooth. Then add the whey and continue blending until thoroughly mixed. Throw in the ice cubes and blend well to make it more like an ice cream texture. Pour into a glass and top with a mint leaf.
Dinner:
Chicken and Cabbage Supreme 4 servings
Cook 1 pound boneless, skinless chicken cut into 1 inch cubes in broth over medium -high heat until cooked through. Add 1 large thinly sliced onion, 4 minced garlic cloves, large 1/2 inch thick slices of red bell pepper, 14.5 ounces tomatoes, and 1/2 cup tomato puree, bringing the mixture to a boil. Simmer covered for 15 minutes. Add 1/2 inch thick slices of one stalk of celery. Shred cabbage and add to pot. Cover and simmer until cabbage is soft.
Tomato-Herb Veal 4 servings (optional, substitute sirloin steak for the veal)
Sautee 1/4 cup chopped onion and 1 minced garlic clove in 2TB water in a medium sauce pan over medium heat until the onion is soft and garlic is transparent. Stir in 14.5 ounce can of diced tomatoes and 1TB chopped, fresh parsley, bring to a boil and reduce heat. Cook uncovered for 10 minutes and then set aside. Heat 2TB low sodium beef broth in a clean skillet over medium heat. Add 1LB boneless veal leg round or sirloin steak that has been cut to 1/4 inch thick and visible fat trimmed, cook until desired doneness. Remove meat from skillet onto a plate when done. Spoon tomato herb sauce over meat and serve.
Special Soup 4 servings
Brown 1LB ground beef or turkey in skillet over medium heat until no longer pink. Drain fat. In large pot place browned meat, 16oz water, 1/2 of a chopped onion, 1C chopped spinach, 1C chopped green beans, 2 minced garlic cloves, 1/2 medium chopped green pepper, 1/2 medium chopped red pepper, and 1 chopped celery stalk. Cook of medium low heat approximately 1 hour.
Shrimp Creole 2 servings
Warm 4TB low sodium vegetable broth in nonstick skillet over medium low heat. Add 3 thinly sliced green onions (white parts only), 1/2C thinly sliced celery, 1/2 of a green pepper-diced, 1/2 of a red pepper- diced, 2 minced garlic cloves. Sautee until tender. Add 14.5oz low sodium tomato sauce, 1/2C water, 1tsp chopped fresh parsley, 1/2tsp cayenne pepper. Simmer, uncovered for 20 minutes. Toss in 8OZ peeled and deveined shrimp. Stir. Heat to boiling. Reduce heat to low and cover, let dish simmer 15-20 minutes or until shrimp are done.
Grilled Lamb Chops 4 servings
Preheat grill or broiler. Brush 1LB of lamb chops with 2TB water and rub with 1TB ground cinnamon and 1TB ground coriander. Grill over medium heat, turning occasionally until done.
Italian Soup 4 servings
Combine 1LB lean ground beef, 2TB minced garlic, 2tsp chopped fresh parsley and 1/4C diced onion. Shape into 1/2 inch meatballs. Brown meatballs in skillet over medium heat until cooked. Set aside. In a large pot combine 4C low sodium beef broth and 1 chopped carrot- bring to a boil. Reduce heat, add meatballs, and simmer covered about 20 minutes. Add 1C chopped, packed, well drained spinach and simmer for an additional 15 minutes. Garnish with LOTS of fresh minced garlic.
Snacks:
Fruit Sorbet 1 serving
In blender or food processor puree 1/2C halved strawberries, 1/2C halved raspberries, 1tsp fresh lemon juice, 1/4 to 1/2tsp Stevia Plus. Freeze until firm, about 3-4 hours. TIME SAVING TIP- start with partially thawed frozen fruit so your sorbet is ready quicker.
Condiments:
Homemade Salsa 4 servings
Combine 1-2 fresh, small jalapeno peppers- minced, 1/8C finely minced fresh cilantro, 1/4C finely diced green pepper, 2 finely minced garlic cloves, 14.5oz low sodium diced tomatoes- drained, juice of 1/2 of a lime, 6 finely diced green onions- white part only, 2TB apple cider vinegar. Refrigerate a few hours or overnight. HINT- will get hotter as it marinates in the fridge.
Week 1 Meal Plan
Hi Team,
This is long so you might want to print it out! Keep moving forward- EVERY step counts! Let me know if you have any questions about the meal plan. I'll see you all on Thursday at 9 AM for your last chance workout. Make sure to have eaten something before you come and drink your water :) Try not to get overwhelmed and call, email, or blog me if you need help! Together we WILL see amazing results! I believe each one of you will reach your goals in these next 8 weeks.
~ Bryan
Increase the protein quantities if you are still hungry after eating, or if you have a high amount of muscle. If you continue to feel low on energy or light headed talk to me and we may need to add a couple more healthy carbs during the day.
Drink the agreed upon amount of water each day. Drink Apple cider vinegar water 20 minutes before major meals. Water includes green tea, dandelion root tea, red rooibos tea, apple cider vinegar water, and cran water.
Journal food time, calories, and anything else that would be helpful. Anything!
DAY 1
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1 cup mixed berries with 1/2 cup f low fat cottage cheese, 1 slice Ezekiel 4:9 bread with 1 Tablespoon flax oil, coconut oil, or butter
• Midmorning snack Handful of almonds
• Lunch 4 ounces of poached salmon with lemon and dill, steamed green beans, 1 small baked potato with 1 pat of butter, and sliced tomato, lettuce, and parsley salad with apple cider vinegar
• Mid afternoon snack 1 apple and 1 ounce of Swiss cheese
• Dinner 4 ounces of lean ground beef burger with sliced red onion and parsley, steamed cauliflower with dash of cumin, and mixed green salad with 1 tablespoon of olive oil and lemon juice dressing.
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 2
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1/2 grapefruit, 2 eggs scrambled with veggies and 1 slice of cheddar cheese, 1 slice Ezekiel 4:9 bread with 1 tablespoon of flax seed oil and a dash of cinnamon
• Midmorning snack 1 tablespoon peanut butter on celery
• Lunch Salad Nicoise with 4 ounces of tuna, olives, green beans, tomatoes, and ½ cup red potatoes on romaine lettuce with 1 tablespoon of olive oil and lemon juice
• Mid afternoon snack 2 plums and 1 ounce of string cheese
• Dinner Chicken and Cabbage Supreme,* sautéed kale and button mushrooms with garlic, and mixed baby green salad with cucumbers and apple cider vinegar
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 3
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1 small kiwi 4 walnut halves chopped in 1/2 cup of ricotta cheese
• Midmorning snack 1 hard boiled egg
• Lunch 4 ounces of sardines (or mackerel fillets) with chopped tomato, parsley, and scallions and 1 small corn on the cob drizzled with 1 tablespoon flax seed oil, coconut oil, or butter
• Mid afternoon snack 2 plums and 1 ounce mozzarella cheese
• Dinner 4 ounces of Tomato-Herb Veal,* sautéed chard and turnip greens in grape seed oil or rice bran oil with toasted pumpkin seeds and apple cider vinegar, and 1 small sweet potato
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 4
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast Peach Smoothie* and 1 slice sprouted grain bread
• Midmorning snack 1 orange and 1 ounce of Swiss cheese
• Lunch 4 ounces of broiled sea bass with lemon and garlic, sliced cucumbers and tomatoes with dill, and a handful of blue corn chips
• Mid afternoon snack 1 hard boiled egg and 1 ounce of cheddar cheese
• Dinner Special Soup* and arugula, endive, and radicchio salad with vinaigrette of 1 tablespoon sesame oil, roasted shallots, oregano, and fresh lemon juice
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 5
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1 small kiwi, 2 poached eggs topped with 1 tablespoon homemade salsa, 1 warm corn tortilla, and 1 tablespoon flax seed oil, coconut oil, or butter
• Midmorning snack 1 cup plain yogurt with 1/4teaspoon vanilla extract and 1 tablespoon of toasted sunflower seeds
• Lunch 4 ounces of grilled chicken breast with garlic and oregano, steamed green beans with slivered almonds, 1 small baked potato with chives and 1 pat of butter, and small spinach salad with 1 tablespoon of olive oil and lemon dressing
• Mid afternoon snack 10 cherries and 1 ounce of cheddar cheese
• Dinner 4 ounces of Shrimp Creole,* ½ cup brown rice, and broccoli sautéed in 1 tablespoon of rice bran oil or grape seed oil and dash of cayenne
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 6
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast ½ grapefruit and Turkey and Egg Bake*
• Midmorning snack ½ cup of cantaloupe cubes and 1 tablespoon of peanut butter
• Lunch Tofu and vegetable stir-fry: 4 ounces of tofu, water chestnuts, bok choy, and bamboo shoots sautéed in 1 tablespoon of sesame oil, and ½ cup brown rice
• Mid afternoon snack Carrots and celery sticks and 1 cup of cottage cheese
• Dinner 4 ounces of Grilled Lamb Chops with Cinnamon and Coriander*; ½ cup of steamed peas with 1 tablespoon flaxseed oil, coconut oil, or butter, and romaine lettuce, hearts of palm, and tomato salad with apple cider vinegar and toasted sesame seeds
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 7
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast Vegetable juice cocktail and Vegetable Frittata*
• Midmorning snack 1 baked apple with 1 ½ ounces of goat cheese
• Lunch 4 ounces of shredded crab meat in a small avocado with the juice of ½ lime and a sweet onion and celery salad with vinaigrette of 1 tablespoon sesame oil, apple cider vinegar, and ginger
• Mid afternoon snack Fruity Sorbet*
• Dinner Italian Soup,* vegetable mélange of asparagus tips, 1 ½ cup baby carrots, green beans drizzled with 1 tablespoon flax seed oil, coconut oil, or butter
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
This is long so you might want to print it out! Keep moving forward- EVERY step counts! Let me know if you have any questions about the meal plan. I'll see you all on Thursday at 9 AM for your last chance workout. Make sure to have eaten something before you come and drink your water :) Try not to get overwhelmed and call, email, or blog me if you need help! Together we WILL see amazing results! I believe each one of you will reach your goals in these next 8 weeks.
~ Bryan
Increase the protein quantities if you are still hungry after eating, or if you have a high amount of muscle. If you continue to feel low on energy or light headed talk to me and we may need to add a couple more healthy carbs during the day.
Drink the agreed upon amount of water each day. Drink Apple cider vinegar water 20 minutes before major meals. Water includes green tea, dandelion root tea, red rooibos tea, apple cider vinegar water, and cran water.
Journal food time, calories, and anything else that would be helpful. Anything!
DAY 1
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1 cup mixed berries with 1/2 cup f low fat cottage cheese, 1 slice Ezekiel 4:9 bread with 1 Tablespoon flax oil, coconut oil, or butter
• Midmorning snack Handful of almonds
• Lunch 4 ounces of poached salmon with lemon and dill, steamed green beans, 1 small baked potato with 1 pat of butter, and sliced tomato, lettuce, and parsley salad with apple cider vinegar
• Mid afternoon snack 1 apple and 1 ounce of Swiss cheese
• Dinner 4 ounces of lean ground beef burger with sliced red onion and parsley, steamed cauliflower with dash of cumin, and mixed green salad with 1 tablespoon of olive oil and lemon juice dressing.
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 2
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1/2 grapefruit, 2 eggs scrambled with veggies and 1 slice of cheddar cheese, 1 slice Ezekiel 4:9 bread with 1 tablespoon of flax seed oil and a dash of cinnamon
• Midmorning snack 1 tablespoon peanut butter on celery
• Lunch Salad Nicoise with 4 ounces of tuna, olives, green beans, tomatoes, and ½ cup red potatoes on romaine lettuce with 1 tablespoon of olive oil and lemon juice
• Mid afternoon snack 2 plums and 1 ounce of string cheese
• Dinner Chicken and Cabbage Supreme,* sautéed kale and button mushrooms with garlic, and mixed baby green salad with cucumbers and apple cider vinegar
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 3
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1 small kiwi 4 walnut halves chopped in 1/2 cup of ricotta cheese
• Midmorning snack 1 hard boiled egg
• Lunch 4 ounces of sardines (or mackerel fillets) with chopped tomato, parsley, and scallions and 1 small corn on the cob drizzled with 1 tablespoon flax seed oil, coconut oil, or butter
• Mid afternoon snack 2 plums and 1 ounce mozzarella cheese
• Dinner 4 ounces of Tomato-Herb Veal,* sautéed chard and turnip greens in grape seed oil or rice bran oil with toasted pumpkin seeds and apple cider vinegar, and 1 small sweet potato
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 4
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast Peach Smoothie* and 1 slice sprouted grain bread
• Midmorning snack 1 orange and 1 ounce of Swiss cheese
• Lunch 4 ounces of broiled sea bass with lemon and garlic, sliced cucumbers and tomatoes with dill, and a handful of blue corn chips
• Mid afternoon snack 1 hard boiled egg and 1 ounce of cheddar cheese
• Dinner Special Soup* and arugula, endive, and radicchio salad with vinaigrette of 1 tablespoon sesame oil, roasted shallots, oregano, and fresh lemon juice
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 5
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast 1 small kiwi, 2 poached eggs topped with 1 tablespoon homemade salsa, 1 warm corn tortilla, and 1 tablespoon flax seed oil, coconut oil, or butter
• Midmorning snack 1 cup plain yogurt with 1/4teaspoon vanilla extract and 1 tablespoon of toasted sunflower seeds
• Lunch 4 ounces of grilled chicken breast with garlic and oregano, steamed green beans with slivered almonds, 1 small baked potato with chives and 1 pat of butter, and small spinach salad with 1 tablespoon of olive oil and lemon dressing
• Mid afternoon snack 10 cherries and 1 ounce of cheddar cheese
• Dinner 4 ounces of Shrimp Creole,* ½ cup brown rice, and broccoli sautéed in 1 tablespoon of rice bran oil or grape seed oil and dash of cayenne
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 6
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast ½ grapefruit and Turkey and Egg Bake*
• Midmorning snack ½ cup of cantaloupe cubes and 1 tablespoon of peanut butter
• Lunch Tofu and vegetable stir-fry: 4 ounces of tofu, water chestnuts, bok choy, and bamboo shoots sautéed in 1 tablespoon of sesame oil, and ½ cup brown rice
• Mid afternoon snack Carrots and celery sticks and 1 cup of cottage cheese
• Dinner 4 ounces of Grilled Lamb Chops with Cinnamon and Coriander*; ½ cup of steamed peas with 1 tablespoon flaxseed oil, coconut oil, or butter, and romaine lettuce, hearts of palm, and tomato salad with apple cider vinegar and toasted sesame seeds
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
DAY 7
• On arising Cranberry Flax Drink*
• Before breakfast 8 ounces of hot water with 1 tablespoon Apple Cider Vinegar
• Breakfast Vegetable juice cocktail and Vegetable Frittata*
• Midmorning snack 1 baked apple with 1 ½ ounces of goat cheese
• Lunch 4 ounces of shredded crab meat in a small avocado with the juice of ½ lime and a sweet onion and celery salad with vinaigrette of 1 tablespoon sesame oil, apple cider vinegar, and ginger
• Mid afternoon snack Fruity Sorbet*
• Dinner Italian Soup,* vegetable mélange of asparagus tips, 1 ½ cup baby carrots, green beans drizzled with 1 tablespoon flax seed oil, coconut oil, or butter
• ** Eat 2-3 ounces of pure protein (meat, hard boiled egg, or whey protein powder in water) 30-60 minutes before going to bed.
Thursday, September 24, 2009
Welcome To The Team
Welcome Everyone to your new 2009 Biggest Loser Challenge team. With some hard work, dedication, and willingness to learn we can achieve amazing results in 8 weeks! Are you ready for the journey? I know we will be successful. Please feel free to blog about whatever you are facing in the day. I will check the site often and reply.
Bryan
Bryan
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