Sep 24, 2018
Last snack of the day:
Frozen berries 1/2c with 1/2c Greek yogurt
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Last snack of the day:
Frozen berries 1/2c with 1/2c Greek yogurt
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Dinner!
Steak over Romaine and Arugala with cherry tomatoes blue cheese red onion and kalamata olives with EVOO & Balsamic 👌🏼
Second snack:
Apple and PB2
I forgot how hard trainsitiong was. I have a long history of disordered eating so going from low cal to “normal” calories is hard. It looks like so much food, and the oil looks so greasy. Meh.
I’m so not used to eating so much I forgot my berries for breakfast so added them to my almond snack. Just finished a 2.7mile hike and feeling good.
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Breakfast!
Its been a rough emotional morning but I’m powering through! I definitely hard boiled instead of soft boiled my eggs like I like them. But my coffee is actually beige and it tastes like heaven. That sausage though? Omg AMAZING! Red pepper and Asiago chicken sausage 10/10 would recommend lol
Phase 3 Day 1 - MEAL PLAN & MEAL PREP
Hardest part of Phase 3 for me is that there are no strict guidelines. So there are two sample menus and this is a modified version of the first and the four days after that I’ll do the modified version of the second. Just like in phase 1 I keep things real simple in the beginning so I can get a feel for it. Using my fitness pal has been so helpful to calculate my nutrition content.
After I grocery shop I prep and cut all my veggies and separate them into serving sizes. Have to plan ahead or you set yourself up for failure!
For days 1-4 this is my menu (my hand written is in the photo but hard to see fully)
Breakfast:
2 HardBoiled Eggs (prepped)
1 Red Pepper & Asiago Chicken Sausage
1 1/2c. Strawberries & Raspberries (everyone pray they don’t go bad by Thursday!)(prepped)
12oz Cold Brew
1T Organic Half & Half
Snack:
10 Almonds
Lunch:
4oz Chicken
1 1/2c. Mini Sweet Peppers (prepped)
1/4 of a yellow onion (prepped)
1/2c. mozzarella
1T coconut oil
12oz Lacroix
Snack:
1 Apple
2T PB2
Dinner:
4oz London Broil (prepped)
Romaine and Arugala (prepped)
1/4 of a small red onion (prepped)
5 heritage cherry tomatoes (prepped)
2T Blue Cheese Crumbles
4 Kalamata Olives
1T EVOO 2T Balsamic Dressing
12oz Lacroix
Snack:
1/2c. Low-fat Greek yogurt
1/2c. Frozen mixed berries
12oz lacroix
Water:
1 gal with 1 lemon
HCG Chicken Soup
Just like the chili I did I made 4 total servings so I multiplied all ingredients by 4 cooked in a large pot and divided equally once cooked.
3.5oz Chicken
Unsalted Chicken Stock (SF) 1.5c
Chicken Bone Broth (SF) .5c
1 plum tomato
1 celery stalk
1oz zucchini
1/4 minced onion
1 clove minced garlic
1c spinach
1 Bay Leaf
Onion powder
Garlic powder
Basil
Oregano
Cayenne
1/4 lemon
I chose the veggies based on what was about to go bad in my fridge. Total calories is about 215 per serving. So yummy!
Start by sautéing onions garlic and celery until aromatic and soft. Next I added in the zucchini and tomato. After about 2min I added the stocks and my seasoning. Let simmer about an hour. 10min before it’s done add the spinach and lemon. Put into mason jars and good lunch for the week!