Feel Keen Weight 7-Day Repast Plan

Eat bully together with lose weight

The beauty of this 7-day carte du jour plan from feel bully weight dream squad RD Marissa Lippert? You tin mix together with fit to practise your ain customized diet (we did hope it would experience great, later on all). 

Choose 1 breakfast, 1 lunch, 1 dinner, together with ii snacks a day. Your full calories volition hold out around 1500 (roughly 300 for breakfast, 400-450 for lunch, 450-500 for dinner, together with 100-200 per snack).



Breakfast ideas

Enjoy 3/4 loving cup museli cereal amongst dried cherries together with pecans amongst 1 loving cup skim, low-fat or unsweetened soy milk

• Spread 2 tablespoons of calorie-free cream cheese on 2 slices of pumpernickel staff of life together with transcend amongst three to four pieces of smoked salmon together with sliced ruby-red onion or capers. 

• Warm upwards together with teach energized amongst 1/2 loving cup quinoa cooked amongst 1 loving cup skim, low-fat or soy milk together with 3/4 loving cup diced apple. Mix inwards a dash of cinnamon together with 1 teaspoon of brownish sugar



Whole-wheat pancakes together with baked eggs

 Indulge inwards three silver-dollar sized homemade whole wheat-oatmeal pancakes (half whole wheat flour, one-half rolled oats) topped amongst 2 tablespoons chopped walnuts together with 1 minor barely ripe banana, sliced. Drizzle 2 teaspoons maple syrup over top. Enjoy amongst a minor skim, low-fat or unsweetened soy latte. 

• In medium-sized ramekin, sprinkle 1 egg amongst tabular array salt together with ruby-red pepper flakes together with drizzle 1 teaspoon extra-virgin olive oil over top. Bake at 375° for 10 minutes together with serve amongst 1 loving cup sliced onions together with ruby-red bell pepper mixture sautéed inwards 2 teaspoons extra virgin olive crude together with 2 pieces turkey bacon. Pair amongst 1 while rye toast.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan



Yogurt, scrambled eggs, together with a breakfast wrap

6 oz patently low-fat yogurt topped amongst 1/4 loving cup pomegranate seeds, 1 tablespoon sliced almonds, 2 teaspoons reason flaxseed meal, together with 1 teaspoon honey. 

• Wrap 2 scrambled eggs, 1/2 loving cup cooked spinach, 1/3 loving cup sautéed mushrooms, together with 1 tablespoon caprine animal cheese inwards whole grain, high fiber roll (like Ezekiel). 

• On the run? Order a Spinach-Feta Egg Wrap from Starbucks to go.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan


Morning or afternoon snack

1 ounce of brie amongst 1 loving cup of apple tree slices 

• xv blueish corn chips (like Food Should Taste Good) amongst 1/3 loving cup guacamole 

• 2 wholegrain crackers (like Wasa) amongst 1 Tbsp nutella spread together with 1/2 medium sliced barely ripe banana 

• 12 oz skim latte sprinkled amongst cinnamon together with nutmeg 

• 2 dried apricots dipped inwards white chocolate together with 8 walnut halves


 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan


Granola bars, veggies together with yogurt dip, cookies, together with crackers

1 all-natural granola bar (like xviii Rabbits or Kashi) 

• 1 1/2 cups fresh cutting ruby-red bell pepper strips together with asparagus spears amongst cucumber-yogurt-chive dip (1/4 loving cup whole fatty yogurt mixed amongst 2 tablespoons grated cucumber together with 1 teaspoon minced chives; tabular array salt to taste) 

• 2 oatmeal raisin cookies (like Newman’s Own) together with 1 loving cup skim, low-fat or soy milk 

• 12 brownish rice crackers amongst 2 tablespoons roasted garlic hummus


Lunch ideas

Toss 2 cups infant spinach amongst four oz diced grilled chicken breast, 1/2 loving cup sliced pears, 2 tablespoons gorgonzola cheese together with 2 tablespoons chopped walnuts. Drizzle amongst 1 tablespoon balsamic vinaigrette. 

• Open-faced turkey Reuben: three or four slices of fresh roasted turkey amongst 1/4 loving cup sauerkraut, sliced tomato, calorie-free Russian dressing (2 teaspoons calorie-free mayo, 1 tsp ketchup, 1/4 tsp relish) topped amongst 1 while Swiss cheese on 1 while rye bread. Toast inwards a toaster oven or inwards the oven at 375° until cheese is melted. Serve amongst 2 cups mixed greens together with 1 teaspoon olive oil, 1 teaspoon lemon juice. 




Veggie couscous together with lentil soup

Toss 1/2 loving cup whole-wheat couscous amongst 3/4 loving cup diced cooked beets. Mix inwards 1 teaspoon minced mint, 2 teaspoons chopped scallion, together with drizzle amongst 1 teaspoon olive crude together with 1 teaspoon lemon juice. 

• Make ahead! Sauté 1/2 diced yellowish onion inwards 2 teaspoons canola crude together with add together inwards 1 loving cup each of chopped love apple tree together with yellowish squash. Add 1 loving cup ruby-red lentils, 1/2 teaspoon each tumeric together with cumin, 1 teaspoon fresh ginger, together with 2 teaspoon minced garlic. Simmer ingredients inwards 1 loving cup H2O together with 1 loving cup calorie-free coconut milk for xx to 25 minutes. Makes three to four servings; spoon each serving over 1/2 loving cup brownish basmati rice.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan


Quiche together with grilled shrimp salad

Whisk vi eggs seasoned amongst 1/3 loving cup grated fontina, 1/4 teaspoon salt, together with pepper to taste. Sauté 1/3 loving cup chopped leeks together with three minor infant potatoes (already boiled) inwards 1 tablespoon unsalted butter for 3-4 minutes. Pour egg mixture over transcend together with fix for four minutes until set. Place pan nether the broiler to complete for three to four minutes. Makes three servings. 

• Toss 2 loving cup mixed greens amongst 1/2 loving cup steamed asparagus, 1/2 diced ruby-red bell pepper, 1/4 loving cup shredded carrots together with four oz grilled shrimp. Drizzle 2 tablespoons peanut dressing over top. (For dressing: 1 1/2 tablespoons rice vino vinegar, 1 teaspoon sesame oil, 2 teaspoons all-natural peanut butter, 1/8 teaspoon Asian chili sauce, 1/8 teaspoon minced ginger). Garnish amongst 2 teaspoons crushed peanuts together with a sprinkle of sesame seeds.



Poached eggs together with sushi

Poach 2 eggs inwards H2O for three to four minutes together with serve amongst mutual depression temperature kale-sweet white patato salad (2 cups finely chopped kale, lightly steamed for 1 to 2 minutes, tossed amongst 1/2 loving cup diced together with roasted sweetness potato, 2 teaspoon chopped roasted almonds, 1 tablespoon grated parmesan cheese together with tossed amongst 2 teaspoon Dijon vinaigrette). For vinaigrette: 1/2 teaspoon Dijon mustard, 1/2 teaspoon minced shallot, 2 teaspoon white vino or Champagne vinegar, 1 1/2 tablespoons extra-virgin olive oil. Season amongst tabular array salt together with pepper to taste. 

• Order 1 salmon-avocado sushi gyre amongst brownish rice. Have amongst 1 loving cup miso soup together with 1 minor salad amongst ginger dressing. 



Burrito bowl

Eating out? Choose a burrito “bowl” from Chipotle or Qdoba: 2 cups lettues, 1/4 loving cup salsa/pico de gallo, 1/2 loving cup dark or pinto beans, 1/2 loving cup grilled chicken, together with 2 tablespoons shredded cheddar or Monterey jack cheese.
 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan


Dinner ideas

Serve four oz grilled salmon filet amongst 3/4 loving cup dark edible bean together with corn salsa (1/4 loving cup each dark beans together with corn mixed amongst 1/4 loving cup diced ruby-red together with light-green bell pepper, 1 teaspoon diced jalapeno pepper, 2 teaspoons lime juice, 1 teaspoon chopped cilantro, tabular array salt to taste). Serve amongst 8 spears grilled asparagus. 

• Rub three ounces flank steak amongst a mix of cumin, paprika, tabular array salt together with ruby-red pepper flakes. Serve amongst 1 loving cup diced sweetness white patato sautéed amongst 1/2 clove garlic, 1/4 loving cup sliced onion together with 2 teaspoons olive oil, together with therefore cooled. Pair amongst 1 1/2 cups steamed light-green beans.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan


Baked chicken together with polenta


  • Place a four oz chicken thorax inwards minor baking dish amongst 2 teaspoons each fresh rosemary together with thyme, 1 teaspoon olive oil, three lemon slices, 1 tablespoon minced shallot, tabular array salt together with pepper to taste. Arrange 1 1/2 cups cremini mushrooms around chicken together with bake at 375° for xxx minutes until cooked through. Serve amongst 3/4 loving cup cooked polenta mixed amongst 1/4 teaspoon white truffle crude together with 2 tablespoons Parmesan cheese. 



Roasted cod together with potatoes

• Drizzle four oz cod amongst 1 teaspoon extra virgin olive crude together with flavor amongst tabular array salt together with pepper. Roast at 450° for 10 minutes until cooked through. In a medium saucepan, sauté 1/4 loving cup chopped kalamata together with mixed light-green olives, 1/4 loving cup thinly sliced shallot, together with 1/4 loving cup orangish segments amongst 2 tsp olive crude for five to vi minutes. Spoon mixture over cod together with serve amongst 2 infant potatoes, quartered together with tossed amongst salt, pepper together with 1 tsp olive crude together with roasted at 450° for xx minutes. Pair amongst 2 cups kale sautéed inwards 1 teaspoon olive crude together with 1 tablespoon low-sodium chicken broth amongst 1/2 clove minced garlic.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan



Eggplant pasta together with a grab-and-go option

• Set oven to 400° together with roast 3/4 loving cup diced eggplant together with 3/4 loving cup chopped love apple tree amongst 1 Tbsp extra virgin olive crude together with 1 clove minced garlic, tabular array salt together with pepper to gustatory modality for xx to 25 minutes. Toss amongst 1 loving cup cooked whole wheat penne together with sprinkle amongst 2 tablespoons ricotta salata cheese (or pecorino romano cheese). 

• Grab a quick all-natural frozen entrée (like Kashi, Amy’s Kitchen, or Organic Bistro). Serve amongst 1 1/2 cups broccoli sautéed amongst 1/2 teaspoons minced garlic together with 1 teaspoon extra-virgin olive oil.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan



Shrimp stir-fry

• Stir-fry 1/2 loving cup pre-cooked brownish rice amongst 2 teaspoons peanut oil, 1 clove minced garlic, 1 teaspoon minced fresh ginger, 2 teaspoons low-sodium soy sauce, 1/2 loving cup diced ruby-red bell pepper, 1/2 loving cup light-green peas, together with 1/2 loving cup diced tofu OR 2 oz peeled shrimp. Scramble 1 egg together with lay over transcend of mixture. Garnish amongst 1 tablespoon diced scallions.

 You tin mix together with fit to practise your ain customized diet  Feel Great Weight 7-Day Meal Plan



Evening snacks

• 1 tbsp peanut butter mixed amongst 1 tbsp nighttime chocolate chips together with divided, gyre each ball inwards old-fashion oats, wheat germ, or reason flaxseed meal. 

• 8 oz almond milk puréed amongst a frozen banana together with 1 tbsp chocolate syrup 

• 1/2 loving cup canned pumpkin purée mixed amongst 1 teaspoon each agave nectar together with maple syrup together with sprinkled amongst pumpkin pie spice. Place purée inwards a minor ramekin together with transcend amongst 2 tablespoons graham cracker crumbs together with bake at 375° for xv to xx minutes until golden brown.



Poached pears, H2O ice cream, together with apples together with caramel

• 1 peeled Bartlett pear poached inwards mixture of 1 loving cup water, 1 loving cup ruby port wine, 1 tablespoon sugar, together with 1 teaspoon orangish zest for xx to 25 minutes or until tender. Simmer an extra 10 minutes to cut down liquid to a syrup. 

• 1/2 loving cup low-fat vanilla edible bean H2O ice cream drizzled amongst 2 teaspoons butterscotch together with topped amongst 1 tablespoon chopped pecans. 

• 1 loving cup apple tree slices topped amongst 2 tablespoons caramel sauce or dip.



Source
http://www.health.com/health/gallery/0,,20417261,00.html

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