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1-677-124-44227

184 MAIN COLLINS STREET WEST VICTORIA 8007

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Winston-Salem, NC

(919) 426-1671

2345 Griffith Rd

Winston-Salem, NC 27103

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You CAN Help Others!

I love Thursdays! On Thursday we go to Mercy Hill Church (http://www.mercyhillgso.com/) having grown up as a missionary kid in Brazil I have been apart of a lot of churches and Mercy Hill is by far the best and our entire family loves it. If you are curious or feel like you are missing out on something I strongly suggest you come and visit 😉 I promise you will learn something practical and cool!

With that said…. little accountability check 😉 from this weeks challenge. Did you know that one of the best ways to get better at something is to help someone else learn how to do it?

When I was in education as a teacher and administrator I often felt bad for my first period class because they were basically the lab rats. I would prepare my material and present it to them and I would also learn more about my material and see what did and did not work. By the time I got to the last class of the day I was killing it! I had all my jokes planned, I knew what the trouble areas were going to be, etc. In short I had mastered the material.

 

So…have you learned something cool this week that you think would help someone else? They will never learn it if you don’t teach them. Plus, if you take the time to teach someone else a new skill I promise you, you will become better at is as well ;-).

My call to action today is this…if you learned something helpful or cool, please tell me about it by replying and letting me know ;-).

 

Below is the weeks meal plan.

Go be awesome!

KELLEN LAKE – Learn by teaching 😉

 

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.

All meals serve 1 unless otherwise indicated

 

Day 1

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 2

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 3

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 4

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 5

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 6

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 7

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.

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