©Dr. Ian Smith
Please pay close attention to what the meal plan is this week and the options. Plan accordingly. Please follow this as closely as possible. VERY important. This is the last week our 2-week challenge! You have to really kick hard this week. Be extra vigilant about choices and portions. Let’s get the most we can out of this week. This is meant to be a very simple and clean weak. Enjoy!
♦You choose what you want to do for exercise, as long as you meet the time requirement.
♦Drink 1 cup of water before every meal! Do not take your first bite until you have finished the entire cup.
♦Don’t eat your first meal or any solid food until 2 hours after getting up. Your last solid food must be BEFORE two hours of going to sleep—in other words, nothing to eat within 2 hours of going to bed.
♦Drink one cup of lemon water—hot or cold—each day. You choose the time.
♦Organic honey allowed
♦Organic 100% Stevia allowed
♦NO artificial sweeteners.
♦NO Frying—except the stir-fry veggies in olive oil
♦NO white bread
♦NO soda
♦NO alcohol
♦NO white pasta
DAY 1
Meal 1
Choose one of the following:
•2 scrambled eggs with diced veggies, 3 oz cheese and 1 piece of fruit
•1 cup steel-cut oats (optional: berries, bananas, cinnamon)
•1 8-ounce yogurt parfait with berries and 1/3 cup granola
Snack: 100 calories or less
Meal 2
Choose one of the following:
•large green garden (optional: tomatoes, peppers, 1 hard-boiled egg, ¼ cup chunked avocado) with 3 tbsp balsamic vinaigrette
•1.5 cups of soup (lentil, black bean, white bean, tomato, or cucumber)
•black bean salad made by tossing 1/2 cup low-sodium canned black beans, 1/2 cup orange slices, ¼ cup corn, ¼ cup diced tomatoes, chopped red bell peppers, scallions and red onion sliced with with 1 tspn balsamic vinegar and served over bed of greens
Snack: 100 calories or less
Meal 3
Choose one of the following:
•5 ounces broiled or grilled flank steak with 1small baked sweet potato with 1 tsp butter and 1 serving of your veggie of choice
•1.5 cups whole grain spaghetti with all, some, or none of the following (diced zucchini, squash, peppers, tomatoes, broccoli) in a marina or lemon-wine sauce)
•1 serving of 4 different vegetables
Snack: 100 calories or less
EXERCISE
•30 minutes of cardio
DAY 2
Meal 1
Choose one of the following:
•1 cup plain, low-fat Greek yogurt with fresh fruit
•12 ounces of fresh fruit smoothie (300 cals or less)
•1 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl
Snack: 100 calories or less
Meal 2
Choose one of the following:
•Tuna pita made with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tbsp mayonnaise, sliced cucumber, and onions. Serve with 5 baby carrots 2 tbsp hummus
•burrito bowl—1.5 cups—brown rice, beans of your choice, tomato, avocado, onion, shredded lettuce
•egg salad spread over 1 slice of toasted or untoasted 100% whole-grain or whole-wheat bread(for the egg salad, use eggs, low-fat mayo, dill, mustard, chives, salt and pepper)
Snack: 100 calories or less
Meal 3
Choose one of the following:
•Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a ¼ teaspoon of cinnamon; 2 cups of salad greens with 2 tbsp balsamic vinaigrette
•1.5 cups of soup (lentil, black bean, white bean, tomato, squash, vegetable, or cucumber)
•2 small roasted vegetable and black bean tacos (4-5 inch diameter)
Snack: 100 calories or less
EXERCISE
•30 minutes of cardio—break it up into a morning and afternoon/evening session
DAY 3
Meal 1
Choose one of the following:
•2-egg omelet with diced veggies and 3 oz cheese
•12 oz fresh fruit smoothie or protein shake (300 calories or less)
•Blend a smoothie comprised of 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk or almond milk or fresh apple juice into a smoothie.
Snack: 100 calories or less
Meal 2
Choose one of the following:
•Heat 1 cup tomato soup with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, 1tbsp mayo, 1 oz cheese slice, and lettuce.
•1.5 cups of cabbage soup
•1 veggie and hummus sandwich on 100% whole-grain or whole-wheat bread
Snack: 100 calories or less
Meal 3
Choose one of the following:
•Bean, vegetable, cheese enchilada on whole-grain tortilla
•1.5 cups Poke bowl with brown rice, avocado, edamame, cucumber
•Serve 6 ounces steamed shrimp topped with 3 tbsp salsa and served with 1 small baked sweet and one serving of green veggie of your choice
Snack: 100 calories or less
EXERCISE
•REST
DAY 4
Meal 1
Choose one of the following:
•1 grilled cheese sandwich on 100% whole-grain or whole-wheat bread
•1 cup low-fat or nonfat plain Greek yogurt with 1/3 cup granola or mueslie and ¼ cup berries
•1 cup oatmeal with sliced bananas or blueberries and 1 tsp honey and cinnamon
Snack: 100 calories or less
Meal 2
Choose one of the following:
•4 servings of vegetables with 1 cup of brown rice (Remember, a serving is about the size of the average person's fist.)
•Black bean wrap with avocados, diced tomatoes, lettuce, and brown rice on whole grain tortilla
•large garden green salad (optional: grapefruit, nuts, peppers, tomatoes, sunflower seeds)
Snack: 100 calories or less
Meal 3
Choose one of the following:
•Brush 6 ounces boneless, skinless chicken breast with barbecue sauce and grill/bake. Eat with two servings of steamed veggies
•4 servings of 4 different steamed or raw veggies
•1.5 cups whole grain spaghetti with all, some, or none of the following (diced zucchini, squash, peppers, tomatoes, broccoli) in a marina or lemon-wine sauce)
Snack: 100 calories or less
EXERCISE
•30 minutes of cardio
DAY 5
Meal 1
Choose one of the following:
•12 oz fresh smoothie or protein shake (300 calories or less)
•1 cup of steel oats with sliced apples and walnuts optional
•2/3 cup plain Greek yogurt with a tablespoon of halved almonds on top and ¼ cup of blueberries or sliced strawberries along with ½ toasted whole-grain English muffin with tbsp of peanut butter and apple slices
Snack: 100 calories or less
Meal 2
Choose one of the following:
•Chicken salad on a bed of lettuce; toss 3-4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp halved almonds, 1 tbsp plain, unsweetened Greek yogurt, and 1 tbsp mayonnaise.
•2 cups of tomato, cucumber, onion, black or white bean salad with 3 tbsp balsamic vinaigrette
•Lettuce, cheese, tomato sandwich on 100% whole-grain or whole-wheat toast with your choice of spread
Snack: 100 calories or less
Meal 3
Choose one of the following:
•6-ounce piece of fish (no frying) with 2 servings of veggies
•Cauliflower and brown rice stuffed peppers (both halves of a small pepper)
•Portobello mushroom steaks (first marinade in spices and soy sauce or balsamic vinaigrette with a touch of olive oil to cook in and salt and pepper to taste)
Snack: 100 calories or less
EXERCISE
•30 minutes of cardio
DAY 6
Meal 1
Choose one of the following:
•2 slices of whole-grain English muffin with 3 oz melted low-fat or reduced fat cheese and a piece of fruit or ½ cup of berries
•1 cup low-fat, nonfat plain Greek yogurt with 1/3 cup muesli and ¼ cup berries
•1 slice of avocado toast on 100% whole-grain or whole-wheat bread
Snack: 100 calories or less
Meal 2
Choose one of the following:
•1 hummus wrap (hummus, large leaf lettuce, sliced cucumbers, dill in a whole-grain flour wrap)
•1 green salad (2 cups of greens) with 1 cup of options (grapefruit, nuts, peppers, tomatoes, sunflower seeds, orange wedges, cucumbers)
•3 oz turkey sandwich in a mini whole wheat pita, 1/2 roasted pepper, 1 teaspoon mayo, mustard, slice of tomato, and lettuce
Snack: 100 calories or less
Meal 3
Choose one of the following:
•6-oz veggie or turkey burger on a whole-grain bun with 2 servings of veggies
•vegetable stir-fry in olive oil with broccoli, brown rice, peppers, carrots, soy sauce, mushrooms honey
•1.5 cups whole grain spaghetti with all, some, or none of the following (diced zucchini, squash, peppers, tomatoes, broccoli) in a marina or lemon-wine sauce)
Snack: 100 calories or less
EXERCISE
•REST
DAY 7
Meal 1
Choose one of the following:
•1.5 cups of cold cereal (sugars should be 7 grams or less)
•2-egg omelet with diced veggies and 3 oz cheese
•Combine 1 cup whole grain cereal (7 gm sugar or less), 1/2 cup berries, 1 tbsp almond halves, and 6 ounces plain, unsweetened Greek yogurt in a bowl.
Snack: 100 calories or less
Meal 2
Choose one of the following:
•1 cup vegetarian vegetable soup and served with one 5-ozveggie burger in a 100% whole-grain bun
•2 slices of tomato-cheese toasts on 100% whole-grain or whole-wheat bread
•bean burrito with cheese and sour cream in whole grain flour tortilla (use black or refried beans, low sodium)
Snack: 100 calories or less
Meal 3
Choose one of the following:
•1 large green garden salad (no croutons, no bacon bits, 4 tablespoons of fat-free or low-fat dressing) topped with 3 oz sliced chicken or fish
•vegetable stir-fry in olive oil with broccoli, brown rice, peppers, carrots, soy sauce, mushrooms honey
•1.5 cups of soup with small green garden salad
Snack: 100 calories or less
EXERCISE
•30 minutes of cardio—break it up into a morning and afternoon/evening session
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