1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 1

Transcription

1 DAY 1 Breakfast Green Shake with Wasa Crackers 1 Cup Blueberries, raw Scoops powder Ounce Seeds, chia seeds ground Cups Spinach, raw Cup Unsweetened Almond Milk Each Wasa Crackers, light rye Cup Water Totals: AM Snack Hard Boiled Eggs, Cucumber and Pear 1 Cup Cucumber, raw, slices Large Eggs, organic, hard boiled Large Olives, ripe Each Pear, medium with peel Totals: Lunch Turkey Sandwich and Salad 1/2 Cup Avocados, raw, sliced, all varieties Slices Bread, Ezekiel Sprouted Grain /2 Tablespoon Dijon mustard Leaves Outer lettuce, cos or romaine, raw Slices Tomato, sliced, organic Ounces Turkey breast slices, nitrate free Totals: PM Snack Hummus and Celery 5 Each Celery, raw stack trimmed Tablespoons Hummus, home prepared Totals: Dinner Hamburger on Portabella Mushroom with Yam 1 Patty Beef, ground, 95% lean meat, 5% fat, patty, pan-broiled Tablespoon Dijon mustard Piece Mushrooms, whole, portabella, grilled Large Salad, garden with tomato and onion Tablespoon Vinegar, apple cider Cup Yam, baked Totals: Actual Total for Day

2 DAY 2 Breakfast Oatmeal Topped with Cinnamon, Nuts and Fruit 1 Cup Cereal, oats, slow cooking /2 Teaspoon Cinnamon Ounce Walnuts, raw Ounce Chia seeds, ground Cup Strawberries halves, raw Totals: AM Snack Apple with Goat Cheese 1 Ounce Cheese, goat, soft type Totals: Lunch Spinach Salad with Beans and Egg 1/2 Cup Chickpeas cooked Cup Cucumber, raw, slices Large Eggs, organic, hard boiled /3 Tablespoon Lemon juice /4 Cup Lentils, boiled, no salt /2 Cup Mushrooms pieces, raw Large Olives, ripe /2 Cup Pepper, sweet bell, all colors, chopped Tablespoon Salad dressing, home recipe, vinegar and oil Cups Spinach, raw Totals: PM Snack Yogurt Parfait 1 Cup Blueberries, raw Almonds Almonds, raw Tablespoon Flaxseed, ground Ounces Yogurt, Greek, non-fat, plain Totals: Dinner Shrimp, Pasta, Tomato, Zucchini and Oil 1/3 Tablespoon Garlic powder /2 Tablespoon Olive oil, pure Ounces Shrimp, boiled or steamed /2 Cup Tomato, diced Ounces Spelt pasta /2 Cup Zucchini Totals: Evening Snack Kiwi Fruit 1 Fruit Kiwi fruit Total: Actual Total for Day

3 1900 CALORIE HEALTHY LIVING MEAL PLAN DAY 3 Breakfast - Toast with Cottage Cheese, Cashew Butter and Grapefruit 1 Slice Bread, Ezekiel Sprouted Grain /2 Cup Cottage cheese, 1% fat Large Grapefruit (approx 4-1/2" dia.), raw, pink Tablespoon Cashew butter, raw Totals: AM Snack Yogurt Parfait 1 Tablespoon Flaxseed, ground Cup Strawberries halves, raw Ounces Yogurt, Greek, non-fat, plain Totals: Lunch Pita Filled with Tuna, Feta, Veggies and Dressing 1 Pita Large 6-1/2" dia., spelt /4 Cup Cheese, feta, crumbled Large Olives, ripe Tablespoons Salad dressing, Italian Leaves Spinach, raw Ounces Tuna, in water /2 Cup Tomato, diced Totals: PM Snack Hummus, Cracker and Celery 4 Each Celery, raw stalk, trimmed Tablespoons Hummus, home prepared Each Wasa Cracker, light rye Totals: Dinner Spaghetti with Salmon and Veggies 1/2 Cup Broccoli, chopped Tablespoon Cheese, parmesan, grated /3 Tablespoon Garlic powder Tablespoon Olive oil, pure Ounces Salmon, broiled /2 Cup Spaghetti, spelt or kamut /8 Cup Tomato, diced Totals: Evening Snack Grapes and Pumpkin Seeds 15 Each Grapes, red /2 Ounce Seeds, pumpkin, raw Totals: Actual Totals for Day

4 DAY 4 Breakfast Cereal with Milk, Fruit and Nuts 1 Ounce Almonds, raw /2 Each Banana Cup Kashi GoLEAN Cereal Cup Unsweetened Almond Milk Totals: AM Snack Apple Topped with Almond Butter 1 Tablespoon Almond butter, raw Totals: Lunch Veggie Burger in Pita 1/2 Cup, sliced Avocados, raw Pita Pita, (6 1/2 inch diam.) Tablespoon Salad dressing, Italian Leaves Spinach, raw Patty Veggie burgers /2 Cup Tomato, diced Totals: PM Snack Kiwi and Walnuts 1 Fruit Kiwi fruit Ounce Walnuts, raw Totals: Dinner Grilled Salmon, Asparagus Topped with Feta and Oil 8 Spears Asparagus, baked Ounce Cheese, feta Ounces Salmon, wild Tablespoon Olive oil, pure Small Sweet potato, baked in skin, no salt Totals: Evening Snack Yogurt Parfait 1/2 Cup Blueberries, raw /2 Tablespoon Flaxseed, ground Container Yogurt, plain Totals: Actual Totals for Day

5 DAY 5 Breakfast - Cereal Topped with Fruit and Walnuts 1 Cup Blueberries, raw /4 Cup Cereals ready-to-eat, KASHI GoLEAN by Kellogg Ounce Walnuts, raw Cup Unsweetened Almond Milk Totals: AM Snack Apple and Crackers with Cheese 1 Ounce Cheese, goat, soft type Each Wasa Crackers, light rye Totals: Lunch Turkey Meatballs and Lentils 1 Cup Broccoli, steamed /2 Cup Lentils, boiled, no salt /2 Cup, pieces Mushrooms, raw Tablespoon Olive oil, pure Tablespoons Tomato sauce, no salt added Each Turkey meatballs Totals: PM Snack Yogurt Parfait 1 Cup Raspberries, raw Ounce Chia seeds ground /2 Container Yogurt, plain, low fat Totals: Dinner Salmon, Rice, Eggplant Topped with Cheese 1 Tablespoon Cheese, parmesan, grated Cup Eggplant, boiled, drained, no salt, (1" cubes) /2 Tablespoon Olive oil, pure /2 Cup Rice, brown, long-grain, cooked Ounces Salmon, broiled Totals: Evening Snack Grapes and Nuts 20 Each Grapes, red Almonds Almonds, raw Totals: Actual Totals for Day

6 DAY 6 Breakfast Eggs on Toast and Fruit 1 Slice Bread, Ezekiel Sprouted Grain Cup Egg substitute, liquid Large Egg, whole, hard-boiled /2 Large Grapefruit, raw, pink (approx 4-1/2" dia.) Totals: AM Snack Cucumber and Pistachios 1 Cup Cucumber, raw, slices Ounce Pistachio nuts, raw Totals: Lunch Salmon Salad and Soup (Add extra veggies to salad) 1 Tablespoon Olive Oil, Extra Virgin Large Salad, large garden with tomato and onion Ounces Salmon, broiled Tablespoon Vinegar, apple cider Each Wasa Crackers, light rye Cup Amy's Organic Minestrone Soup Totals: PM Snack Apple and Cottage Cheese 1 Cup Cottage cheese, low fat, 1% milk fat Totals: Dinner Chicken, Veggies and Sweet Potato 1 Cup Broccoli, chopped, steamed Ounces Chicken breast, white meat Cup Pepper, sweet bell, all colors, chopped /2 Cup Sweet potato, baked in skin, no salt Totals: Evening Snack Sunflower Seeds and Blackberries 1/2 Cup Blackberries, raw /2 Ounce Sunflowers, raw Totals: Actual Totals for Day

7 DAY 7 Breakfast Bacon, Eggs and Berries with Wasa Crackers 1 Cup Blueberries, raw Large Eggs, organic Slice Bacon Each Wasa Crackers, light rye Totals: AM Snack Apple Topped with Peanut Butter 1 Tablespoon Peanut butter, natural Totals: Lunch Veggie Burger in Pita 1/4 Cup Avocados, raw, all varieties /2 Pita Pita (6-1/2" dia.), spelt /3 Tablespoon Garlic powder /2 Cup Mushrooms, raw /2 Tablespoon Olive oil, pure Tablespoon Onion, chopped Patties Veggie burgers Totals: PM Snack Nuts and Veggie 12 Almonds Almonds, raw Medium Peppers, sweet, green, raw Totals: Dinner Halibut, Broccoli and Cauliflower with Rice 1 Cup Broccoli, chopped, steamed Cup Cauliflower (1" pieces), steamed Ounces Halibut, Pacific Tablespoon Olive oil, pure /4 Cup Rice, brown, long-grain, cooked Totals: Evening Snack Yogurt Parfait 1/2 Cup Raspberries, raw /2 Tablespoon Flaxseed, ground Container Yogurt, plain Totals: Actual Totals for Day

8 DAY 8 Breakfast Eggs on Toast with Nuts and Fruit 1 Slice Bread, Ezekiel Sprouted Grain Large Eggs, organic Ounce Walnuts, raw Cup Strawberry halves, raw Totals: AM Snack Kiwi 1 Fruit Kiwi fruit Totals: Lunch Egg and Bean Salad 1/2 Cup, sliced Avocados, raw, all varieties /2 Cup Beans, adzuki, boiled, no salt Ounces Chicken breast, white meat Cup Green salad with raw vegetables Tablespoon Salad dressing, Italian Totals: PM Snack Yogurt and Fruit 1 Cup Blueberries, raw Ounces Yogurt, Greek, non-fat, plain Totals: Dinner Shrimp and Spaghetti 5 Fl. ounce Wine, red, Cabernet, Sauvignon Tablespoons Cheese, parmesan, grated Tablespoon Olive oil, pure Ounces Shrimp, boiled or steamed /2 Cup Spaghetti, kamut /2 Cup Tomato, diced Cup Zucchini, boiled, drained Totals: Evening Snack Cheese and Crackers 1 Ounce Cheese, goat, semi soft Each Wasa Crackers, light rye Totals: Actual Totals for Day

9 DAY 9 Breakfast Blueberry Smoothie 1 Cup Blueberries, raw Scoops powder Ounce Chia seeds, dried Cups Unsweetened Almond Milk Totals: AM Snack Cashews with Crackers, Cream Cheese and Tomatoes 1 Ounce Cashews, raw Ounce Cream cheese, light Slices Tomato, sliced, organic each Wasa Crackers, light rye Totals: Lunch Meatballs with Spaghetti Squash 1 Cup Broccoli, steamed Cup, cubes Squash, spaghetti, raw Cup Tomato sauce, no salt added Each Meatballs Totals: PM Snack Almonds and Apple 1 Ounces Almonds, raw Totals: Dinner Halibut and Veggies 1 Tablespoon Coconut oil Ounces Halibut, broiled Cup Kale, chopped, steamed Cup Mushroom slices, white, stir-fried Tablespoons Onion, chopped Totals: Actual Totals for Day

10 DAY 10 Breakfast Puff Pancakes (see recipe) and Apple 1 Cup Cottage cheese, 1% fat Ounce Chia seeds, ground Totals: AM Snack Chopped Eggs and Peppers 2 Large Eggs, organic, hard boiled Tablespoon Mayonnaise, low fat Cup Peppers, sweet, red, raw, chopped Totals: Lunch Chicken and Bean Salad 1/2 Cup Avocado, pureed /2 Cup Beans, adzuki, Ounces Chicken breast, white meat Tablespoon Olive Oil, Extra Virgin Large Salad, large garden with tomato and onion Totals: PM Snack Hummus and Celery 6 Each Celery, raw stalk trimmed Tablespoons Hummus, home prepared Tablespoons Salsa, medium, no sugar added Totals: Dinner Miso Soup, Salmon, Tuna and Soybeans 1 Cup Miso soup Each Salmon sashimi /2 Cup Soybeans, green, boiled, drained, no salt Each Tuna sashimi Totals: Actual Totals for Day

11 DAY 11 Breakfast Eggs with Toast and Berries 2 Slices Bread, Ezekiel Sprouted Grain /2 Cup Egg substitute, liquid Large Eggs, organic Tablespoon Cashew nuts, raw Cup Strawberries halves, raw Totals: AM Snack Avocado and Peppers 1/2 Cup Avocado, pureed Cup Peppers, chopped, sweet, red, raw Totals: Lunch Turkey Sandwich and Soup 1 Cup Broccoli, steamed Teaspoon Mustard, prepared, yellow Large Pickles, 4 long, cucumber, dill Ounces Turkey breast, slices, nitrate free Each Wasa Crackers, light rye Cup Amy's Organic Minestrone Soup Totals: PM Snack Cottage Cheese and Chia Seeds 1 Cup Cottage Cheese, 1% fat Ounce Chia seeds, ground Totals: Dinner Shrimp and Rice 1 Cup Broccoli, steamed /2 Cup Brown Rice, cooked Ounces Salmon, broiled Totals: Actual Totals for Day

12 DAY 12 Breakfast Cherry Smoothie (blend ingredients) 1/2 Cup Cherries, without pits sour, red, raw Scoops powder Ounce Chia seeds, ground Cups Unsweetened Almond Milk Totals: AM Snack Crackers, Goat Cheese and Cucumbers 1 Ounce Cheese, goat, soft type Cup Cucumber, raw, slices Each Wasa Crackers, light rye Totals: Lunch Chicken and Lentil Soup 6 Ounces Chicken breast, white meat /2 Cup Lentils, boiled, no salt Tablespoon Olive Oil, Extra Virgin Cup Squash, butternut, cubes, baked, no salt Cup Vegetables, mixed, raw Tablespoon Vinegar, balsamic Totals: PM Snack Apple and Almonds 1 Ounce Almonds, raw Totals: Dinner Coconut Fish and Asparagus 1/4 Ounce Almonds, raw Spears Asparagus, baked Tablespoon Coconut oil Ounces Halibut, broiled Small Salad, garden with tomato, onion Tablespoon Vinegar, apple cider Totals: Actual Totals for Day

13 DAY 13 Breakfast Buckwheat, Kefir and Peaches 1 Cup Buckwheat groats, roasted, cooked /2 Teaspoon Cinnamon /2 Cup Kefir Cup, slices Peaches, raw Totals: AM Snack Hummus and Cauliflower 1 Cup Cauliflower, raw Tablespoons Hummus, home prepared Totals: Lunch Tuna Salad with Soup 1 Tablespoon Mayonnaise, low fat Large Olives, ripe Large Salad, garden with tomato and onion Ounce Pumpkin seeds, raw Cup Tuna, solid white, in water Tablespoon Vinegar, apple cider Cup Amy's Organic Minestrone Soup Totals: PM Snack Apple and Cashew Nut Butter 1 Tablespoon Cashew butter, raw Totals: Dinner Steak and Veggies 4 Fl. Ounces Wine, red, Cabernet, Sauvignon Ounces Beef, organic flank, separable, lean only, trimmed, choice, cooked Tablespoon Coconut oil Cup Vegetables, steamed Totals: Actual Totals for Day

14 DAY 14 Breakfast Mushroom Omelet with Cheese and Veggie Slices 1 Cubic inch Cheese, cheddar Cup Cucumber, raw, slices Cup Egg substitute, liquid Large Eggs, organic Cup Mushrooms sliced, white, stir-fried Tablespoon Olive oil, pure Small Tomato, sliced Totals: AM Snack Grapefruit and Pumpkin Seeds 1 Each Grapefruit, pink or red, 4" diam Ounce Pumpkin seeds, raw Totals: Lunch Turkey Stew with Salad 8 Medium Carrots, baby, raw Cup Turkey stew, see recipe Cup Cucumber, raw, slices Large Salad, garden with tomato and onion Tablespoon Vinegar, apple cider Totals: PM Snack Apple and Guacamole with Veggie 1/2 Cup Avocado, pureed Cup Chopped peppers, sweet, red, raw Totals: Dinner Stuffed Meatballs with Spaghetti Squash (see recipe) 4 Ounces Beef, ground, 95% lean meat, 5% fat Cup Kale, chopped, steamed Cup Squash, spaghetti, baked Cup Tomato sauce, no salt added Totals: Actual Totals for Day

15 DAY 15 Breakfast Fruit and Cottage Cheese 3/4 cup Blueberries, raw Cup Cottage Cheese, 1% fat Cup Raspberries, raw Ounce Chia seeds, ground Totals: AM Snack Eggs and Cucumber 1 Cup Cucumber, raw, slices Large Eggs, organic, hard boiled Totals: Lunch Meatball Leftovers 6 Ounces Beef, ground, 95% lean meat, 5% fat, raw Cup Chopped kale, steamed Tablespoons Olive Oil, Extra Virgin Cup Squash, spaghetti, boiled, drained, or no salt Cup Tomato sauce, no salt added Totals: PM Snack Pear and Walnuts 1 Ounce Walnuts, raw Each Pear, medium with peel Totals: Dinner Pizza, Chicken and Salad 6 Ounces Chicken breast, white meat Large Salad, garden with tomato and onion Slice Veggie pizza Tablespoon Vinegar, apple cider Totals: Actual Totals for Day

16 DAY 16 Breakfast Strawberries and Banana Shake 1/2 Each Banana Scoops powder Cup Strawberry halves, raw Cup Unsweetened almond milk Totals: AM Snack Feta, Cucumber and Tomato with EVOO 1 Cubic inch Cheese, feta Cup Cucumber, raw, chopped Small Tomato, chopped Teaspoon Vinegar, balsamic Totals: Lunch Spicy Smoked Salmon with Crackers and Cream Cheese 8 Medium Carrots, baby, raw Ounces Cream cheese, Light, Ounces Salmon, smoked, (lox), regular Cup Shredded lettuce, green leaf, raw Tablespoon Olive Oil, Extra Virgin Each Pear, medium with peel Tablespoon Peppers, hot, chili, mature red, canned, chili sauce Tablespoon Vinegar, balsamic Each Wasa Crackers, light rye Totals: PM Snack Apple and Cashew Nut Butter 1 Tablespoon Cashew butter, raw Totals: Dinner Kamut Pasta with Shrimp 4 Fl. Ounces Wine, red, Cabernet, Sauvignon Cup Chopped broccoli, steamed Ounces Shrimp, moist heat Cup Kamut, cooked Tablespoon Olive oil, pure Cup Tomato sauce, no salt added Totals: Actual Totals for Day

17 DAY 17 Breakfast Greek Yogurt and Blackberries 1 Cup Blackberries, raw /3 Tablespoon Honey, unpasteurized raw Ounce Chia seeds, ground Ounces Yogurt, Greek, non-fat Totals: AM Snack Apple, Hummus and Celery 4 Each Celery, raw stalk trimmed Tablespoons Hummus, home prepared Totals: Lunch Roast Beef Sandwich with Salad 2 Slices Bread, Ezekiel Sprouted Grain /2 Tablespoon Dijon mustard Leaves Inner lettuce, red leaf, raw Tablespoon Olive Oil, Extra Virgin Ounces Roast beef, organic, nitrate free Large Salad, garden with tomato and onion Tablespoon Vinegar, balsamic Totals: PM Snack Pear with Almonds 1 Ounce Almonds, raw Each Pear, medium with peel Totals: Dinner Sushi 1 Medium Salad, garden with tomato, onion Each Salmon sashimi Pack Spicy salmon rolls, 6 pieces Teaspoon Vinegar, apple cider Totals: Actual Totals for Day

18 DAY 18 Breakfast Coconut Flour Pancakes with Apple (see recipe) 1 Tablespoon Almond butter Tablespoons Coconut flour Large Eggs, organic, hard boiled Totals: AM Snack Greek Yogurt with Cinnamon and Grapes 1/2 Teaspoon Cinnamon Each Grapes /3 Tablespoon Honey, unpasteurized raw Ounces Yogurt, Greek, non-fat, plain Totals: Lunch Spinach and Goat Cheese Salad 1.5 Ounces Cheese, goat, hard type Large Eggs, organic, hard boiled Ounce Pine nuts, raw Cups Spinach, raw Cup Strawberry halves, raw Tablespoon Vinegar, balsamic Totals: PM Snack Hummus with Pear and Broccoli 1 Cup Broccoli flowerets, raw Tablespoons Hummus, home prepared Each Pear, medium with peel Totals: Dinner Steak and Cauliflower Rice (see recipe) 5 Ounces Beef, bottom sirloin, tri-tip steak, lean and fat, ¼ inch trim Cup Cauliflower, boiled, drained, no salt Cup Coleslaw, home-prepared Cup Mushrooms, shiitake, cooked, no salt Tablespoons Onion, chopped Totals: Actual Totals for Day

19 DAY 19 Breakfast Peanut Butter Shake (blend Ingredients) 1 Each Banana Tablespoon Peanut butter Scoops powder Cup Unsweetened almond milk Cup Water Totals: AM Snack Avocado and Peppers 1/2 Cup Avocado, pureed Cup Peppers, chopped, sweet, red, raw Totals: Lunch Low Carb. Noodles with Salmon and Veggies 1 Cup Miso soup Ounces Salmon, broiled Tablespoons Sesame seeds, whole, raw Ounces Shirataki noodles Tablespoon Soy sauce, Kikkoman 'Lite' Cups Vegetables, mixed, steamed Totals: PM Snack Apple and Cashew Nut Butter 1 Tablespoon Cashew butter, raw Totals: Dinner Mexican Stir Fry Chicken and Black Beans 1/2 Cup Beans, black, boiled, no salt Cup Shredded cabbage, stir fry Ounces Chicken breast, white meat Teaspoons Peanut oil, cooking Tablespoons Onion, chopped Cup Pepper, sweet bell, all colors, chopped, /8 Cup Chopped or diced peppers, hot chili, green, raw Tablespoons Salsa, medium, no sugar added Totals: Actual Totals for Day

20 DAY 20 Breakfast Oatmeal and Hardboiled Egg 1/2 Teaspoon Cinnamon Large Egg, organic, hard boiled Ounce Chia seeds, ground Pack Organic oatmeal Totals: AM Snack Apple with Cheese 4 Each Celery, raw stalk, trimmed Cubic inch Cheese, low fat, cheddar or colby Totals: Lunch Turkey Veggie Stew (see recipe) with Added Turkey and Salad 1 Cup Broccoli Ounces Turkey breast, white meat Cup Turkey veggie stew Large Salad, garden with tomato and onion Tablespoon Vinegar, balsamic Totals: PM Snack Grapefruit and Walnuts 1 Each Grapefruit, pink or red, 4" diam Ounce Walnuts, raw Totals: Dinner Fish and Vegetables 10 Spears Asparagus, baked Ounces Whitefish, cooked Tablespoon Olive oil, extra virgin Cup Zucchini, baked Totals: Actual Totals for Day

21 DAY 21 Breakfast Scrambled Eggs with Spinach, Onion and Wasa Crackers 4 Each Egg, boiled white, only Large Eggs, organic Tablespoon Olive oil, extra virgin Tablespoon Onion, chopped Cup Spinach, raw Each Wasa Crackers, light rye Totals: AM Snack Pear with Walnuts 1 Ounce Walnuts, raw Each Pear, medium with peel Totals: Lunch Subway 1 Large Salad, garden with tomato and onion Sandwich Subway 6" Turkey Breast Sandwich Totals: PM Snack Blueberries and Pumpkin Seeds 1 Cup Blueberries, raw Ounce Pumpkin seeds, raw Totals: Dinner Fish and Broccoli Rabe (see recipe) 1 Cup Chopped broccoli rabe Tablespoon Coconut oil Ounces Halibut, broiled /2 Tablespoon Olive oil, extra virgin Large Salad, garden with tomato and onion Tablespoon Vinegar, balsamic Totals: Actual Totals for Day