SYSTEM 3: Weeks Worth of Weight Loss Meals

Just Tell Me What To Eat…Give me a Meal Plan.

This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.

To see the recipes click and download here.

WEEK 6

Day 36

Breakfast

Ingredients

2 whole eggs + ½ cup whites
½ cup sautéed kale, mushrooms, onions, tomatoes
1 tbsp coconut oil, use to sauté vegetables and scramble eggs

Directions

Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together.

Lunch

Turkey Vegetable Meatballs (see recipe)
1 cup spaghetti squash
½ cup tomato sauce (sugar free)
1 cup broccoli

Directions

Prepare the Vegetable Meatballs according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs.

Dinner

Ingredients

4 ounces of tilapia, grilled with lemon, garlic, salt and pepper
10 black olives – cook with tilapia
8 spears of asparagus
1 cup steamed broccoli

Directions

Bake tilapia at 350 in the oven for 10-15 minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side.

Day 37

Breakfast

Ingredients

1 cup Greek yogurt, plain
sprinkle of cinnamon
1 cup berries
1 tbsp chia seeds
1 cup sliced cucumber and tomatoes (on the side)

Directions

Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side.

Lunch

1 serving Butternut Squash Soup (see recipe)
4 ounces of grilled chicken breast
Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies
½ avocado, chopped
1 tbsp olive oil + 1 tsp aged balsamic

Directions

Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side.

Dinner

Ingredients

Sausage & Tomatoes (see recipe)
Sautéed Sweet Potato Hash (see recipe)

Directions

Prepare recipes as instructed.

Day 38

Breakfast

Ingredients

Blueberry Carrot Smoothie

Directions

Add extra ice if desired

Lunch

Ingredients

Ground Turkey Casserole (see recipe)
1 cup of oven roasted veggies of your choice

Directions

Bake the vegetables on a baking tray at 375 for 10 -15 or until tender. Have on the side of the Ground Turkey Casserole.

Dinner

Ingredients

4 ounces of grilled salmon, seasoned with lemon juice, garlic, salt and pepper to taste
2 tbsp of pistachios nuts sprinkled on top of salmon
2 cups of mixed vegetable stir-fry
1 tbsp of sesame seed oil to stir-fry vegetables

Directions

Bake salmon with seasonings in a glass dish in the oven at 350 for 8 – 12 minute or until opaque. Remove when done and sprinkle pistachios on top. While the salmon is cooking stir-fry the vegetables in sesame seed oil.

Day 39

Breakfast

Ingredients

Coconut Flour Pancakes (see recipe)
1 tbsp almond butter, raw

 

Directions

Make coconut flour pancakes according to the recipe. Top with raw almond butter.

Lunch

Ingredients

1 serving No Fry Salmon Patties (see recipe)
3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice
10 olives – pitted and cut in half
1 tbsp apple cider vinegar – as salad dressing

Directions

Make the No Fry Salmon Patties according to the recipe and enjoy with the salad on the side.

Dinner

Ingredients

Sweet and Smoky Chicken (see recipe)
Rosemary Green Beans (see recipe)

Directions

Make dishes according to the recipes.

Day 40

Breakfast

Ingredients

Tex-Mex Egg Scramble
1 cup of mixed berries

Directions

Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side.

Lunch

Ingredients

Real Healthy Egg Salad
2 cups of Spinach
1 cup of raw pepper, sliced

Directions
Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side.

Dinner

Ingredients

Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe)
Sautéed Sweet Potato Hash (see recipe)

Directions

Follow the recipe instructions

Day 41

Breakfast

Ingredients

Low Carb Green Smoothie

Directions

Follow the recipe instructions. Add extra ice if desired.

Lunch

Ingredients

Balsamic Asparagus & Steak Salad (see recipe)

 

Directions

Make the Balsamic Asparagus & Steak Salad according to the recipe.

Dinner

Ingredients

Fish Tacos (see recipe)
1 cup of broccoli

Directions

Make the recipe according to the instructions. Steam the broccoli and have it on the side.

Day 42

Breakfast

Ingredients

2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato

 

Directions

Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.

Lunch

Ingredients

1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese

Directions

Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top.

Dinner

Ingredients

Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)

Directions

Make the recipes according to the instructions

Go be awesome!
KELLEN LAKE – Plan for this coming week 😉

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