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.
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WEEK 8
Day 50
Breakfast
Ingredients
2 whole eggs
½ cup egg whites
1 ounce goat cheese
6 cherry tomatoes
1 handful spinach
1 tbsp coconut oil
Directions
Mix the whole eggs with the egg whites and beat together in a bowl. Pre-heat a skillet and add coconut oil. Pour egg mixture in. Let it set for 1 minute. Add the rest of the omelet ingredients onto the egg mixture. Fold the egg over the ingredients and cook for one more minute.
Lunch
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Day 51
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
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
4 ounces of grass fed beef hamburger patty
Large spinach salad with tomatoes, cucumbers and onion
1 cup steamed broccoli
* use Dijon mustard as a condiment
Directions
Cook the hamburger. Enjoy with condiments and veggies on the side.
Day 52
Breakfast
Creamy Chocolate Shake (see recipe)
Lunch
Ingredients
4 ounces of chicken, cooked with seasonings
Grapefruit & Avocado Salad (see recipe)
Directions
Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad. Dinner
4 ounces of ground turkey, browned
2 cups of raw coleslaw mix
1 cup of broccoli
15 walnuts, chopped
1 tbsp sesame seed oil
1 cup medium salsa
Directions
Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top.
Day 53
Breakfast
Ingredients
Sausage Stir-Fry Breakfast (see recipe)
1 cup of mixed fruit
Directions
Prepare the recipe according to the instructions. Enjoy with fruit on the side.
Lunch
Ingredients
Mexican Salad (see recipe)
Directions
Prepare Mexican Salad recipe according to instructions.
Dinner
Braised Cabbage & Sausage (see recipe)
Large green salad
1 tbsp Apple Cider Vinegar
Directions
Prepare recipe according to instructions. Make large green salad with a kale, romaine and spinach. Add in 1 cup of raw chopped vegetables. Top with Apple Cider Vinegar.
Day 54
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 55
Breakfast
Ingredients
Fruit Salad with Cinnamon (see recipe)
2 slices of bacon, cooked
Directions
Prepare the fruit salad with cinnamon according to the recipe. Enjoy with the bacon on the side.
Lunch
Ingredients
4 ounces of light tuna (less Mercury) packed in water
2 large handfuls of spinach
1 tomato, cut into chunks
2 pieces of bacon, cooked and crumbled
1 tbsp of Apple Cider Vinegar
Directions
In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing.
Dinner
Slow Cooking Pork Loin (see recipe)
Butternut Squash Soup (see recipe)
1 cup steamed broccoli
Directions
Enjoy the broccoli as a side dish with the pork loin or mixed into the soup.
Day 56
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
Prepare the recipe according to the instructions.
Go be awesome!
KELLEN LAKE – Be great, eat great, look great 😉