Week 1 - Day 1
Breakfast: 2 scrambled eggs with grilled tomato.
Snack: 30g trail mix (sunflower seeds, mixed nuts, cranberries, Goji berries and raw cacao nibs).
Fact:Trail mix is a great source of protein Sunflower seeds themselves are also a fantastic way to quell hunger and a great source of vitamin E and B1 Goji berries are full of antioxidants while raw cacao nibs are a healthy alternative to processed chocolate
Lunch: 1 whole meal pita bread topped with 30ml pesto, diced tomato, spinach and mushrooms, baked for 10 minutes at 130'C
Fact: Mushrooms are full of nutrients such as selenium, as well as phytonutrients, which may prevent cancer.
Snack: 60g plain yoghurt mixed with 14g flaxseeds
Fact: Flax seeds are an excellent source of omega-3 fatty acids
Dinner: 150g baked salmon with light glaze of 3g ginger and 30ml water with zucchini and eggplant sautéed in 30ml of olive oil.
Fact: Ginger alleviates gastrointestinal issues and has anti-inflammatory compounds
Liquids: 2L water and 150ml kale, apple, celery juice
Week 1 - Day 2
Breakfast: 1 cup muesli mixed with ½ cup blueberries and oat milk.
Fact: Oat milk is rich in magnesium, the anti-stress mineral.
Snack: 5 strawberries and 15g pumpkin seeds.
Lunch: Salad of spinach, salad greens, cucumbers and 100g kidney beans.
Fact: Kidney beans are a great source of fiberand high-quality, protein Use extra virgin olive oil and lemon juice for dressing.
Snack: 30g trail mix and 1 apple.
Dinner: 150g grilled lamb with 1 cup steamedbroccoli, zucchini and squash.
Liquids: 2L water and chamomile tea
Week 1 - Day 3
Breakfast: 2 egg omelette with 30g fetta and parsley.
Snack: 10 cashews and 1 apple.
Lunch: ½ cup boiled Quinoa with 1 cup steamed seasonal vegetables.
Snack: 1 cup carrot sticks with hummus.
Dinner: 180g baked chicken with 1 cup pan-seared mushrooms and spinach
Liquids: 2L water and 150ml kale, apple, celery juice
Week 1 - Day 4
Breakfast: 1 cup Bircher muesli with ½ cup berries and 50g yoghurt
Snack: 30g trail mix
Lunch: 95g canned tuna sprinkled with lemonzest with lettuce and diced onions on rice cakes.
Snack: 1 apple and handful grapes.
Dinner: Salad of 180g grilled lamb, salad greens, olives, cucumber and 15 ml balsamic vinegar and 15ml extra virgin olive oil
Liquids: 2L water and peppermint tea
Week 1 - Day 5
Breakfast: 100g plain yoghurt with 10g flax seeds and 2 teaspoons chia seeds with 1 passion fruit.
Snack: 2 rice cakes with avocado.
Lunch: Lentil soup - 75g boiled lentils mixed with 1 clove garlic, 1 medium chopped onion,1 chopped carrot, 1 small diced tomato, shredded spinach and 500ml water.
Snack: 1 banana and 10 cashews.
Dinner: 1 cup squash, eggplant and mushrooms with ½ cup cooked brown rice, add Tamari to taste
Liquids: 2L water and 150ml kale, apple, celery juice.
Week 1 - Day 6
Breakfast: 2 slices sourdough bread with 80g ricotta, 1 tsp honey and cinnamon
Snack: 35g plain yoghurt mixed with 1 tsp chia seeds
Lunch: 180g grilled chicken with salad greensand tahini Top with black pepper and Dulse flakes
Fact: Dulse flakes are rich in iodine, a trace mineral that most women are deficient in andessential for a healthy metabolism
Snack: 10 cashews and apple
Dinner: 1 whole meal pita stuffed with 180 g chopped grilled chicken, spinach, cucumbers and 30g tahini
Liquids: 2L water and dandelion leaf tea
Week 1 - Day 7
Breakfast: 1 cup muesli with ½ cup blueberries, 70g plain yoghurt and oat milk.
Snack: 30g pumpkin seeds.
Lunch: 300ml miso soup with bok choy, spinach and 100g chopped tofu.
Snack: 12 grapes and 30g trail mix.
Dinner: 150g grilled steak with 1 cup sautéedgreen beans and mushrooms
Liquids: 2L water and 150ml kale, apple, celery juice
Here is a 7days protein filled meal plan to help you through your weight lossing process.
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