June 2016: Part 1

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You are Worth It - Shopping List for Days 1-3

  • Oatmeal (check your pantry)
  • Strawberries
  • Bananas
  • Cucumbers
  • Clementines
  • 1/2 Dozen Eggs or 1 Pint of Liquid Egg Whites
  • Avocado
  • 1 Orange Pepper
  • 1 Red Pepper
  • Almonds (check your pantry)
  • Bean 16 + Soup + these ingredients if you plan on making my soup or 1 large container of a non-dairy base pre-made soup from your local deli
  • 1 Small Container of Spinach
  • 1 Bunch of Asparagus
  • 1 Head of Cauliflower or Broccoli + these ingredients if you plan on making my Good Carb Friends recipe
  • 1 Package of Turkey Chop Meat + these ingredients if you plan on making my Turkey Burgers 

Breakfast

Steel Cut Oats or Instant

Day 1 of 3

1/2 - 3/4 cup of pre-cooked SCO, 1 cup of sliced strawberries and 1/2 sliced banana 

Day 2 of 3

1/2 - 3/4 cup of pre-cooked SCO, 1 cup of sliced strawberries and 1/2 sliced banana 

Day 3 of 3

1/2 - 3/4 cup of pre-cooked SCO, 1 cup of sliced strawberries and 1/2 sliced banana 

“Motivation is what gets you started. Habit is what keeps you going.”

Lunch

Homemade Bean Soup (or you can purchase pre-made soup)

Day 1 of 3

1 -2 cups of your bean soup served alongside a spinach salad with fresh squeezed lemon for a refreshing dressing 

Day 2 of 3

1 -2 cups of your bean soup served alongside a spinach salad with fresh squeezed lemon for a refreshing dressing

Day 3 of 3

1 -2 cups of your bean soup served alongside a spinach salad with fresh squeezed lemon for a refreshing dressing 

Pro-Tip: If you want to melt fat like butter melts on a hot frying pan, then try to remember that “Abs are made in the kitchen” when you want to eat something from that pantry or conference room when you are done with your lunch. Wait 20 minutes, make yourself some hot herbal mint tea and get out of the kitchen. Trying moving onto my Mise en exercise and your hunger will be quickly forgotten.

Dinner

Turkey Burgers, Don't Over Train Your Asparagus, and Meet your “Good Carb Friends”

Day 1 of 3

1-2 Turkey burgers, about 5 spears of asparagus, 1 cup of your cauliflower/broccoli mix

Day 2 of 3

1-2 Turkey burgers, about 5 spears of asparagus, 1 cup of your cauliflower/broccoli mix 

Day 3 of 3

1-2 Turkey burgers, about 5 spears of asparagus, 1 cup of your cauliflower/broccoli mix 

Snacks

If you're sticking to the meal plan above, you've earned yourself two - three snacks a day. Your snack calories should stay between 150-200 calories per snack, especially if you are working towards your goal of getting healthier and shedding some extra fat. Try out these favorites or see my full snack list:

1 Sliced Cucumber & a Clementine

1 Handful of Almonds (12-16) with 1/2 of a Sliced Pepper

2 Egg Whites with Spinach & a Slice of Haas Avocado