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Amee lost 4 lbs over a long Weekend!

Today’s success story is all about Amee!

But first some accountability regarding this week’s challenge. Have you reached out and contacted some old friends or family members?

Reconnecting with old friends and family members helps keep you grounded and reminds you of your roots and how far you have come :-).

  • How as your life changed since you last spoke with them?
  • Are there things you miss and want to start doing again?
  • Are you now grateful for things and experiences that hurt at the time but were fundamental to who you have become?

Reflecting on the past can be a great teacher.

Now, onto Awesome Amee!

Amee has not been perfect about logging her food, although she is getting better. Regardless, she works super hard in the studio and pushes herself. The only major fault Amee has is she is a Steeler’s fan lol. The other week she even went to Pittsburgh and watched them destroy the Panthers (tears).

When she came back I expected Amee to have gained weight…guess what, she didn’t. She actually lost over 4 lbs! Why? Because she ate less and moved more. Instead of eating a whole sandwich she only had a half and instead of driving around Pittsburgh they walked.

Super simple and effective, eat less, move more ;-).

Go be awesome like Amee ;-).

KELLEN LAKE – Grateful for Amee’s hard work!

PS – This week’s meal plan if interested.

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.

All meals serve 1 unless otherwise indicated

Day 1

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 2

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 3

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 4

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.

Day 5

Breakfast

Ingredients

Low Carb Green Smoothie
½ cup Greek Yogurt

Directions

Prepare the Low Carb Green Smoothie according to the recipe. Enjoy with the Greek yogurt on the side or mixed into the smoothie.

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 6

Breakfast

Ingredients

Smoked Salmon Scrambled Eggs (see recipe)
1 small grapefruit

Directions

Prepare the recipe according to the instructions. Have the grapefruit on the side.

Lunch

Ingredients

Chicken Waldorf Salad (see recipe)

Directions

Prepare the Chicken Waldorf Salad according to the instructions

Dinner

Ingredients

Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)

Directions

Prepare the Ginger Beef & Broccoli and the Cauliflower Mash according to the instructions.

Day 7

Breakfast

Brain Buster Smoothie (see recipe)

Lunch

Albacore Lettuce Wraps (see recipe)

Dinner

Baked Catfish and Mint Cabbage Salad (see recipe)

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