Two full days of healthy eats!

Day 1:

Breakfast: Fruit bowl

Dice up 1-2 cups of strawberries

Dice up 1-2 cups of apple / orange or pears (2nd fruit of choice)

Sprinkle 2 rice cakes amongst fruits w/ a small serving of yogurt

Coffee

1 Glass of water

250-300cals

Snack #1:

2 hefty tablespoons of yogurt

¼ cup of cheerios

1 serving of fruit

250-350 cals

Lunch: Whole wheat Turkey BLT or sub for steak/chicken/ham slices

2 slice whole wheat

Bed of lettuce and tomato

1-2 strips of turkey bacon / turkey/ham slices choice is yours

Keep mayo to a single tablespoon (calorie dense)

300-450cals

Snack #2:

Bowl of raw veggies w/ hummus/dipping sauce of choice

150-250cals

Dinner: Chicken + veg stir-fry

Sautéed 2-3 cups of chopped veg of choice

In separate pan cook up some diced chicken

Once chicken is ¾ cooked toss it in with veg. continue cooking till done.

Season with soya sauce and hot sauce. Your choice.

Served two ways.

A: Serve on a bed of rice (1 cup cooked / person)

B: Cook up rice or rice noodles ahead of time and throw in with veg and chicken.

Try both. Option B gets all the taste secured in the rice and is real good!

500-750Cals

Total cals: 1500-2100

Day 2:

Breakfast: Wake and cake

2 servings of Kodiak/protein pancakes made into 4-6 smaller cakes.

Brain games work!

1-2 Glass of water

Coffee/tea (Try to make it black if you can)

200-250cals

Snack #1: Protein shake

Strawberries(Frozen fruit) + ice (not needed w/ frozen fruit) + water + 1-2 scoops pro powder.

150-250cals

Lunch: Half and half Turkey burgs

2 turkey burgers (3oz/burger)

Half bun / burger

Top with lettuce and veg toppings of choice

Dash or two of mayo/ketchup/mustard…

Side with leftover rice / potato / or a plate of raw veg.

550-600cals

Snack #2:

1-2 servings of fruit w/ a handful of almonds (no more then a handful ;))

1-2 rice cakes

350-450 cals

Dinner: Tortilla Pizza

Use a tortilla as pizza base

Crushed Tomato for sauce

1oz chicken/steak/ground beef or turkey per tortilla

Diced veg (peppers/mushrooms/onion/tomato etc.)

A sprinkle of cheese

Each pizza is 200-350 cals

Takes 12-15mins @325 in oven

400-700cals

Total cals: 1650-2250

Try these two days of eats over the weekend and see how you can have an enjoyable / satisfying diet without being overly restrictive on how much and what your eat.

Be creative and enjoy your meals!

"Progression is built through consistency and tested by passion"

JB