4-week challenge sample meals 2 days prior to challenge · 2019-12-29 · 4-week challenge sample...
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4-WEEK CHALLENGE SAMPLE MEALS
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2 Days Prior to Challenge Body FX Chicken and Vegetable Soup: Ingredients • 2 tbsp. olive oil • 1 medium onion, finely chopped • 2 carrots, diced • 2 celery stalks, diced • ¼ tsp. freshly cracked black pepper • 1 tsp. cumin • 1 tsp. ground fennel seeds • 8 cups low-sodium chicken stock • 1 cup diced tomatoes • 1 cup fresh green beans, cut into 1-inch pieces • 2 lbs boneless, skinless chicken breast, cut into cubes • 2 cups spinach, chopped • ½ tsp. Himalayan or fine sea salt (optional) • Dash cayenne pepper (optional) Instructions 1. Heat 1 tbsp. olive oil in a large sauté pan over medium heat. Add onions, carrots, celery, salt, pepper, cumin, and ground fennel seeds. 2. Cook over medium heat for one or two minutes, just to sweat the veggies out a little. 3. Add the cubes of boneless chicken breasts and cook for another 10 minutes. 4. Add chicken stock and diced tomatoes, bring to a boil, then reduce heat, cover loosely, and simmer about 5-7 minutes. 5. Throw in green beans and continue cooking for another two minutes or so, just to soften up the beans. 6. Finally, add the spinach and mix delicately. It will wilt almost instantly. 7. Add one tablespoon of extra virgin olive oil. 8. Enjoy hot! __________________
Day 1 Breakfast: 2 egg omelet with handful of chopped veggies and 2oz. diced chicken
4-WEEK CHALLENGE SAMPLE MEALS
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Snack: ½ cup cottage cheese (2% fat) 6-8 unsalted almonds Lunch: 3-4 oz. grilled chicken 2 cups of vegetables (raw or steamed) 1 tbsp. salad vinaigrette Snack: ½ cup Greek yogurt (2%) ½ cup of berries Dinner: 3-4 oz. white fish (ex. Cod, halibut, mahimahi) 2 cups of green salad __________________
Day 2 Breakfast: 3 eggs 2 cups mixed veggie salad 1 tbsp. vinaigrette Snack: ½ cup cucumbers 2 tbsp. hummus 1 hard-boiled egg Lunch: 3-4 oz. grilled chicken 2 cups of vegetables (raw or steamed) 1 tbsp. salad vinaigrette Snack: ½ cup Greek yogurt (2%) 12 almonds Dinner: 3-4 oz. white fish (ex. Cod, halibut, mahimahi) 2 cups of green salad __________________
4-WEEK CHALLENGE SAMPLE MEALS
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Day 3 Breakfast: 2 egg omelet with handful of chopped veggies ½ cup lentils Snack: ½ cup cottage cheese (2% fat) Lunch: 3-4 oz. grilled white meat (skinless chicken or turkey) 2 cups of vegetables (raw or steamed) 1 tbsp. salad vinaigrette Snack: ½ cup plain Greek yogurt (2% fat) 6-8 non-salted almonds Dinner: 3-4 oz. white fish (ex. cod, halibut, mahimahi) 2 cups steamed broccoli Drizzle with ½ tbsp.. olive oil ½ cup black beans __________________
Day 4 Breakfast: Omelet 2 eggs or 2 oz. of white turkey, with tomatoes and mushrooms ½ cup of broccoli ½ cup lentils Snack: Protein FX with water Lunch: Chicken Fajitas Without Tortillas 4 oz. chicken 1/2 cup pinto beans mixed veggies ¼ of sliced avocado ¼ of red onion, chopped Snack: ½ cup Greek yogurt (2% fat)
4-WEEK CHALLENGE SAMPLE MEALS
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Dinner: 3 oz. grilled halibut 2 cups of green salad with 1 tbsp. vinaigrette ½ cup pinto beans __________________
Day 5 Breakfast: 2 eggs with 1 slice of turkey bacon ½ cup of sliced tomatoes Snack: ½ cup chopped broccoli ½ cup of cottage cheese (2%) Lunch: 3 oz. of tuna packed in water 2 cups large green salad with lots of shredded vegetables 1 tbsp.. vinaigrette Snack: 15 unsalted almonds ½ cup Greek yogurt (2% fat) Dinner: 4 oz. skinless chicken breast, cooked 2 cups steamed vegetables (ex. broccoli, green beans or zucchini) __________________
Day 6 Breakfast: 3 scrambled egg whites ½ cup asparagus 2 cups mixed salad Snack: ½ cup cottage cheese (2%) ½ cup broccoli Lunch: Fresh Chicken Salad 2 cups of mixed green
4-WEEK CHALLENGE SAMPLE MEALS
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1 small cucumber 1 tomatoes sliced ¼ cup of raw mushrooms chopped onions with one tbsp. vinaigrette 4 oz. grilled skinless chicken Snack: 12 nuts (almonds, hazelnuts, or cashews) Dinner: 1 cup of cooked shrimp ½ cup chopped vegetables (peppers, mushrooms, broccoli) 2 tbsp. hummus 1 tbsp. olive oil __________________
Day 7 Breakfast: 2 egg omelet with 1 handful of veggies ½ cup of black beans Snack: ½ cup cottage cheese (2%) 3-4 celery sticks Lunch: ½ cup black beans 3 oz. of sliced grilled chicken 2 cups of cucumbers and tomatoes, chopped 1 tbsp. olive oil Snack: 3 oz. of tuna packed in water Dinner: 4-6 oz. white fish with lemon zest 2 cups of steamed or stir-fried vegetables (1 tbsp. olive oil if stir-fried) ½ cup lentils __________________
Day 8
4-WEEK CHALLENGE SAMPLE MEALS
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Breakfast: Ham Omelet 2 eggs ½ cup of diced ham chopped broccoli ½ cup lentils Snack: ½ cup cottage cheese (2%) 12 nuts Lunch: Tuna and Ham wrap with thinly sliced avocado, red onion, wrapped in red leaf lettuce Snack: 3 oz. of white turkey Dinner: 4 oz. skinless chicken breast, grilled 2 cups of mixed salad with 1 tbsp. vinaigrette (or steamed vegetables and 1 tsp. olive oil) __________________
Day 9 Breakfast: Omelet (3 egg whites, with tomatoes and mushrooms) or 3 oz. of white turkey ½ cup cottage cheese 2% Snack: Protein FX with water Lunch: Chicken wrap: combine 4 oz. sliced grilled chicken, shredded lettuce, ¼ of sliced avocado, red onion in a lettuce wrap Snack: ½ cup Greek yogurt (2%) Dinner: 3 oz. grilled halibut 2 cups of green salad with 1 tbsp. vinaigrette
4-WEEK CHALLENGE SAMPLE MEALS
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Day 10 Breakfast: 4 egg whites 1 slice turkey bacon ½ cup beans Snack: ½ cup of broccoli ½ cup Greek yogurt Lunch: Spinach Salad with Tuna 2 cup chopped spinach ½ cup shredded cabbage 3 slices of tomato 3 oz. tuna, canned in water 2 tbsp. vinaigrette Snack: ½ cup cucumber slices ½ cup zucchini slices 2 tbsp. salsa Dinner: Grilled Beef and Salad 3 oz. cooked Lean Beef (Trim the fat) 2 cup mixed green lettuce 3 slices of tomatoes ¼ - ½ cup sliced zucchini ½ cup sliced cucumbers 2 tbsp. sunflower seeds or sesame seeds 2 tbsp. olive oil & 1 tbsp. vinegar __________________
Day 11 Breakfast: Tabouli Omelet 2-3 tbsp. tabouli 2 eggs Snack: 2 tsp. peanut butter 1 celery stick
4-WEEK CHALLENGE SAMPLE MEALS
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Lunch: Grilled Salmon Salad 2 cups mixed green lettuce 1 oz. alfalfa or sunflower sprouts ½ cup chickpeas (other beans may be substituted) 8 cherry tomatoes ¼ cup cucumber 2 tbsp. nonfat dressing of choice (no sugar added, be careful) 3-4 oz. of salmon Snack: Spicy Tuna salad 3 oz. of tuna 1 tbsp. Greek yogurt Hot mustard Hot sauce Onions Pepper Dinner: Grilled Skinless Chicken Breast and Veggies 4 oz. skinless chicken breast, grilled 2 cups steamed broccoli (other steamed vegetables may be substituted) ½ cup lentils __________________
Day 12 Breakfast: 2 egg omelet with handful of chopped veggies and diced meat Snack: ½ cup cottage cheese (2% fat) 6-8 unsalted almonds Lunch: 3-4 oz. grilled white meat (skinless chicken or turkey) 2 cups of vegetables (raw or steamed) 1 tbsp. salad vinaigrette Snack: ½ cup Greek yogurt (2%) ½ cup of berries Dinner: 3-4 oz. white fish (ex. Cod, halibut, mahimahi)
4-WEEK CHALLENGE SAMPLE MEALS
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2 cups of green salad __________________
Day 13 Breakfast: 2 egg scramble 1 cup spinach Snack: Protein FX with water Lunch: Grilled Chicken Pocket Lettuce cups 4 oz. skinless chicken breast, grilled ½ cup shredded lettuce ½ avocado Red onion slices (to taste) Sliced tomatoes (to taste) Snack 4 oz. nonfat Greek yogurt 1 celery stick Dinner: Tofu Stir Fry with Side Salad 4 oz. Tofu ½ cup broccoli ½ cup snap green beans ¼ cup sliced mushrooms ¼ cup carrot, sliced 1 tbsp. low sodium soy sauce Side Salad: 2 cup mixed green lettuce ¼ cup cucumber 2 tbsp. vinaigrette __________________
Day 14 Breakfast: 3.5 oz. of lean chicken breast Small salad
4-WEEK CHALLENGE SAMPLE MEALS
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Snack: 1 oz. cottage cheese (2% fat) 2-3 celery sticks Lunch: ½ cup black beans 3 oz. skinless chicken breast, grilled 1 cup sliced tomatoes ½ cup sliced cucumber lemon zest and parsley to taste 2 tbsp. of vinaigrette Snack: 1 cup plain Greek yogurt (2%) cinnamon to taste Dinner: Grilled Fish with Veggies 5 oz. cooked white fish (cod, Halibut etc) 1 tbsp. lemon peel ½ cup broccoli ½ cup bell pepper ½ cup snap green beans ½ cup sliced onion 1 tbsp. olive oil ½ cup lentils __________________
Day 15 Breakfast: 2 hard-boiled eggs Small salad Snack: Protein FX with water 8 Hazelnuts Lunch: Grilled Chicken Salad 4 oz. skinless chicken breast, grilled 1 cup mixed green lettuce ¼ cup sliced cucumber ¼ cup sliced carrots ¼ cup sliced mushrooms
4-WEEK CHALLENGE SAMPLE MEALS
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¼ cup sliced onions 2 tbsp. vinaigrette Snack: ½ cup cottage cheese (2%) ½ cup broccoli Dinner: Shrimp Stir Fry 4 oz. cooked shrimp ½ cup broccoli florets ¼ whole bell pepper ¼ cup sliced mushrooms 1 tbsp. olive oil ½ cup black beans (other choices garbanzo, kidney beans, or white beans) __________________
Day 16 Breakfast: Veggie and Herb Omelet 2 whole eggs 2 tbsp. cottage cheese (2%) ¼ of yellow onion, finely chopped 2 button mushrooms, finely chopped 1 tbsp. fresh or dried basil pepper to taste 1 tsp. olive oil to frying pan Snack 3 oz. grilled chicken Lunch: Turkey Lettuce Wrap 3 large lettuce leaves (2 will serve as the wrap) 2 oz. sliced turkey breasts 2 slices red onion 1 tbsp. sugar-free salsa Snack: Spicy Canned Tuna Salad 3 oz. of tuna 1 tbsp. Greek yogurt (2%) Hot mustard Hot sauce Onions Pepper
4-WEEK CHALLENGE SAMPLE MEALS
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Dinner: Grilled Halibut 4 oz. grilled halibut 2 oz. fresh spinach Sliced tomatoes and cucumbers Red onion slices 2 tbsp. olive oil 1 tbsp. vinegar __________________
Day 17 Breakfast: Veggie and/or ham omelet 2 eggs ½ cup of veggies or 1oz. of ham Snack: ½ cup cottage cheese (2%) 8 nuts Lunch: Tuna and Ham wrap (2 oz. of each) thinly sliced tomatoes red onion wrapped in red leaf lettuce Snack: 3 oz. of white turkey Dinner: 4 oz. skinless chicken breast, grilled 2 cups of mixed salad 1 tbsp. vinaigrette or steamed vegetables with 1 tsp. olive oil __________________
Day 18 Breakfast: Asparagus Omelet 2 eggs Season with scallions, thyme, parsley, and pepper Handful of asparagus ½ cup beans Snack:
4-WEEK CHALLENGE SAMPLE MEALS
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3-4 oz. of grilled chicken breast Lunch: Grilled Shrimp Salad 2 cups mixed green lettuce 1 oz. alfalfa or sunflower sprouts ½ cup chickpeas (other beans may be substituted) 8 cherry tomatoes ¼ cup cucumber 3-4 oz. of shrimp 1 tbsp. vinaigrette Snack: 3-4 oz. of tuna Dinner: Grilled Turkey Breast and Veggies 4 oz. turkey breast, grilled 2 cups steamed broccoli (other steamed vegetables may be substituted) ½ cup black beans __________________
Day 19 Breakfast: 2-egg omelet with veggies and 2 oz. meat Snack: ½ cup cottage cheese (2%) 3-4 celery sticks Lunch: ½ cup black beans 3 oz. of sliced grilled chicken 2 cups of cucumbers and tomatoes 1 tbsp olive oil Snack: Protein FX with water Dinner: Easy Baked Salmon Recipe (from the Clean Cuisine book) Serves 4 Ingredients: ½ cup plain Greek yogurt (2%) 1 lime, juiced
4-WEEK CHALLENGE SAMPLE MEALS
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3 garlic cloves, minced 1 ½ tsp ground coriander 1 ½ tsp ground cumin (4) 3 oz. wild-caught salmon fillets __________________
Day 20 Breakfast: 1 slice turkey bacon 2 eggs, scrambled ½ cup lentils Snack: ½ cup Greek yogurt (2%) Lunch: Spinach Salad 2 cups spinach 1 small tomato shredded cabbage 3 oz. turkey breast, grilled 1 tbsp. vinaigrette ½ cup beans Snack: ½ cup of chopped cucumbers 2 tbsp. traditional hummus (or ½ cup cottage cheese) Dinner: 4 oz. tilapia 1 cup green beans ½ cup lentils __________________
Day 21 Breakfast: ½ cup chopped broccoli 2 egg whites, hard-boiled Snack: ½ cup cottage cheese (2%)
4-WEEK CHALLENGE SAMPLE MEALS
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Lunch: 3 oz. of tuna, packed in water 2 cups large green salad with lots of shredded vegetables 1 tbsp. vinaigrette Snack: 12 raw almonds ½ cup Greek yogurt Dinner: 4 oz. skinless chicken, cooked 2 cups steamed vegetables (broccoli, etc.) ½ cup beans __________________
Day 22 Breakfast: 3-4 oz. chicken breast Small Salad Snack: 2-3 oz. chicken breast 2-3 celery sticks Lunch: ½ black beans 3 oz. chicken breast, grilled 1 cup sliced tomatoes ½ cup sliced cucumber lemon zest and parsley to taste 2 tbsp. olive oil and vinegar Snack: 3 oz. tuna Dinner: Grilled Fish with Veggies 5 oz. cooked white fish (cod, halibut, etc.) 1 tbsp. lemon peel ½ cup broccoli ½ cup bell pepper ½ cup snap green beans ½ cup sliced onion 1 tbsp. olive oil
4-WEEK CHALLENGE SAMPLE MEALS
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Day 23 Breakfast: 2 egg omelet with handful of chopped veggies ½ cup lentils Snack: ½ cup broccoli ½ cup cottage cheese (2%) Lunch: 3-4 oz. grilled white meat (skinless chicken or turkey breast) 2 cups of vegetables (raw or steamed) 1 tbsp. salad vinaigrette Snack: ½ cup plain Greek yogurt (2%) ½ cup red bell peppers, chopped Dinner: 3-4 oz. white fish (cod, halibut, mahimahi, etc.) 2 cups broccoli, steamed ½ tbsp. olive oil __________________
Day 24 Breakfast: 2 eggs 2 slices turkey bacon ½ cup tomatoes, sliced Snack: Broccoli & Egg Whites ½ cup broccoli, chopped 2 eggs, hard-boiled (whites only) Lunch: ½ cup black beans 3 oz. chicken, grilled and sliced 2 cups cucumbers and tomatoes 1 tbsp. olive oil
4-WEEK CHALLENGE SAMPLE MEALS
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Snack: 3 oz. of white turkey Dinner: Broiled Salmon With Steamed Veggies 4 oz. salmon 1 tbsp. extra virgin olive oil garlic lemon juice pepper ½ cup zucchini ½ cup string beans __________________
Day 25 Breakfast: 3 scrambled egg whites ½ cup Asparagus 1 cup mixed salad Snack: ½ cup cottage cheese (2%) ½ cup broccoli Lunch: 2 cups of green salad Fresh mixed green, cucumbers, tomatoes sliced, shredded carrots, raw mushrooms and chopped onions 1 tbsp. vinaigrette 4 oz. grilled skinless chicken Snack: 12 nuts (almonds, hazelnuts, or cashews) Dinner: 1 cup of cooked shrimp ½ cup chopped vegetables (peppers, mushrooms, broccoli) 2 tbsp. hummus 1 tbsp. olive oil __________________
Day 26
4-WEEK CHALLENGE SAMPLE MEALS
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Breakfast: Veggie and Herb Omelet 2 whole eggs ¼ of yellow onion, finely chopped 2 button mushrooms, finely chopped 1 tbsp. fresh or dried basil pepper to taste 1 tsp. olive oil Snack: 3 oz. grilled chicken Lunch: Turkey Lettuce Wrap 3 large lettuce leaves (2 will serve as the wrap) 2 oz. skinless turkey breast, sliced 2 slices red onion 2 tbsp. olive oil Snack: 3 oz. of tuna ¼ cup chopped onion 1 bell pepper Dinner: Grilled Halibut 4 oz. grilled halibut 2 oz. fresh spinach sliced tomatoes and cucumbers red onion slices to taste 2 tbsp. olive oil 1 tbsp. vinegar __________________
Day 27 Breakfast: 2 egg omelet with handful of chopped veggies Snack: ½ cup broccoli 3 oz. tuna fish Lunch: 3-4 oz. grilled white meat (skinless chicken or turkey breast) 2 cups of vegetables (raw or steamed) 1 tbsp. salad vinaigrette
4-WEEK CHALLENGE SAMPLE MEALS
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Snack: Protein FX with water Dinner: 3-4 oz. white fish (ex. cod, halibut, mahimahi) 2 cups steamed broccoli ½ tbsp. olive oil __________________
Day 28 Last day consists of protein and veggies (only) of your choice.