I've been out of Shakeology for a week now (I should be getting more this week) and I cannot believe how different I feel. I feel all bloated, sluggish and just gross.....I guess my body got used to all the good nutrition! Here is the non Shakeology menu plan for this week:
Monday:
Breakfast: Egg white omelet with spinach and low fat cheese, watermelon
Snack: Pineapple Chobani
Lunch: Whole wheat tortilla, hummus, 6oz water packed tuna, kale all in the wrap.
Snack: Chocolate vitamuffin
Dinner: Chicken marinated in olive oil, lemon juice and rosemary. Roasted sweet potatoes and salad.
Tuesday:
Breakfast: Whole wheat toast, cottage cheese, melon
Snack: 1 scoop vanilla protein powder and water mixed in my blender cup
Lunch: Veggie burger, tomatoes, spinach, with a side of carrots
Snack: Broccoli dipped in hummus
Dinner: Tandoori chicken, daal, salad
Wednesday:
Breakfast: 1 cup Kashi, 1 cup unsweetened vanilla almond milk
Snack: apple with 1 tbs peanut butter
Lunch: 2 cups greens, black beans, cooked shredded chicken, hot sauce, salsa, fat free sour cream
Snack: 1 string cheese, 1 pickle...strange but it was quick lol
Dinner: Grilled burgers (mine was wrapped in lettuce) with tomatoes
Thursday:
Breakfast: Nonfat sugar free vanilla latte, apple
Snack: Greek yogurt, berries, sprinkled with oats
Lunch: Avocado Egg Salad Sandwich: In a bowl, lightly mash 1 hard-boiled egg, 2 hard-boiled egg whites, 1/2 chopped avocado. Stir in 2 tbsp chopped scallions, 1 tsp chopped fresh cilantro, 1/2 tsp Dijon mustard; season with black pepper. Make a sandwich with 2 slices whole-grain bread, egg salad, 2 slices tomato, lettuce.
Snack: PB and Apple Coconut Halves: Halve 1 apple. Top each half with 1/2 tsp peanut butter, 1/s tsp unsweetened shredded toasted coconut.
Dinner: Grilled tilapia with summer salad, brown rice
Friday:
Breakfast: Kiwis and greek yogurt, oats
Snack: Protein Shake
Lunch: Salmon and Apple Salad Wrap: In a bowl, mix 1 can (5 oz) skinless, boneless wild salmon, 1/4 cup each chopped apple and chopped celery, 2 tbsp chopped red onion. In another bowl, combine 2 tsp balsamic vinegar, 1 tsp olive oil, 1 tsp honey; season with black pepper; toss with salmon salad. Spread salad on an 8-inch whole-wheat wrap; top with 1/2 cup chopped lettuce; roll up. Serve with 1/2 cup broccoli dipped in 3 tbsp hummus.
Snack: 1 cup edamame, 2 tbs soy sauce
Dinner: Curried Lentils with Egg: Heat oven to 350°. Slice 2 carrots into 1/4-inch rounds. On a baking sheet coated with vegetable oil cooking spray, bake carrots until cooked through, 20 to 23 minutes. In a medium pan, sauté 1/2 cup firm tofu cut into 1-inch cubes (about 1/5 of a block), 1/3 cup chopped onion in 1 tsp olive oil until golden, 5 minutes. Stir in 2/3 cup boiled lentils, 1/4 tsp sea salt, 1/8 tsp curry powder. Place lentil mixture on a plate. In same skillet coated with cooking spray, cook 1 egg over easy. Place egg on lentils; serve with carrots tossed with a pinch each of curry powder, sea salt, black pepper.
Monday:
Breakfast: Egg white omelet with spinach and low fat cheese, watermelon
Snack: Pineapple Chobani
Lunch: Whole wheat tortilla, hummus, 6oz water packed tuna, kale all in the wrap.
Snack: Chocolate vitamuffin
Dinner: Chicken marinated in olive oil, lemon juice and rosemary. Roasted sweet potatoes and salad.
Tuesday:
Breakfast: Whole wheat toast, cottage cheese, melon
Snack: 1 scoop vanilla protein powder and water mixed in my blender cup
Lunch: Veggie burger, tomatoes, spinach, with a side of carrots
Snack: Broccoli dipped in hummus
Dinner: Tandoori chicken, daal, salad
Wednesday:
Breakfast: 1 cup Kashi, 1 cup unsweetened vanilla almond milk
Snack: apple with 1 tbs peanut butter
Lunch: 2 cups greens, black beans, cooked shredded chicken, hot sauce, salsa, fat free sour cream
Snack: 1 string cheese, 1 pickle...strange but it was quick lol
Dinner: Grilled burgers (mine was wrapped in lettuce) with tomatoes
Thursday:
Breakfast: Nonfat sugar free vanilla latte, apple
Snack: Greek yogurt, berries, sprinkled with oats
Lunch: Avocado Egg Salad Sandwich: In a bowl, lightly mash 1 hard-boiled egg, 2 hard-boiled egg whites, 1/2 chopped avocado. Stir in 2 tbsp chopped scallions, 1 tsp chopped fresh cilantro, 1/2 tsp Dijon mustard; season with black pepper. Make a sandwich with 2 slices whole-grain bread, egg salad, 2 slices tomato, lettuce.
Snack: PB and Apple Coconut Halves: Halve 1 apple. Top each half with 1/2 tsp peanut butter, 1/s tsp unsweetened shredded toasted coconut.
Friday:
Breakfast: Kiwis and greek yogurt, oats
Snack: Protein Shake
Lunch: Salmon and Apple Salad Wrap: In a bowl, mix 1 can (5 oz) skinless, boneless wild salmon, 1/4 cup each chopped apple and chopped celery, 2 tbsp chopped red onion. In another bowl, combine 2 tsp balsamic vinegar, 1 tsp olive oil, 1 tsp honey; season with black pepper; toss with salmon salad. Spread salad on an 8-inch whole-wheat wrap; top with 1/2 cup chopped lettuce; roll up. Serve with 1/2 cup broccoli dipped in 3 tbsp hummus.
Snack: 1 cup edamame, 2 tbs soy sauce
Dinner: Curried Lentils with Egg: Heat oven to 350°. Slice 2 carrots into 1/4-inch rounds. On a baking sheet coated with vegetable oil cooking spray, bake carrots until cooked through, 20 to 23 minutes. In a medium pan, sauté 1/2 cup firm tofu cut into 1-inch cubes (about 1/5 of a block), 1/3 cup chopped onion in 1 tsp olive oil until golden, 5 minutes. Stir in 2/3 cup boiled lentils, 1/4 tsp sea salt, 1/8 tsp curry powder. Place lentil mixture on a plate. In same skillet coated with cooking spray, cook 1 egg over easy. Place egg on lentils; serve with carrots tossed with a pinch each of curry powder, sea salt, black pepper.
No comments:
Post a Comment