Countdown to the Reunion

Wait a minute!

I just looked at the calendar and there are about 45 days until my High School Reunion!  OMG!  I can't believe it.

I have been keeping up with the comments on how to dress, formal attire or jeans and sneakers.  What alcohol has to be at the bar. What music must be played.  Who the party people are, etc!

Screw all those superficial topics.... You know what the real deal is!

"How the H*&% am I going to loose _____ lbs in 2 months?"

It doesn't matter if you are going to a reunion or not.  Summer Officially started yesterday and WOW did mother nature let the SUN shine in!  I know I felt like being naked.... so I am sure each of you might have been feeling the same.

First the fine print:

• This is just a suggestion
• You make the call!  Read and decide what's right for you
• If you plan to exercise or increase your current exercise plan this calorie intake could be too low
• If you are on medications - CONSULT your Doctor before making any changes
• Consider my last blog and journal to keep up with everything you are doing
• Be SMART and listen to your body
• Don't forget you can consult with a Nutritionist
• You've got the Power to adjust to taste and eating needs

Here it is!  A 7 day meal plan to guide you along the way to cranking up your metabolism and burning away some fat.  Follow this for 30 days and connect with a new you! 

Day 1:
Breakfast:

Cereal and Fruit

• 1 cup High Protein, High Fiber Cereal. (8g protein 5 g fiber minimum)
• 1/2 cup skim or soy or rice milk
• 1/2 blueberries

Lunch:

Turkey and Hummus Wrap with a Grapefruit on the Side

• 1 Whole Wheat Pita
• 2 tbsp Hummus
• 3 slices of turkey breast
• 1 slice of reduced fast pepper jack cheese or 1 slice of provolone
• 1 leaf of romaine lettuce, 1 slice of tomato and onion if desired

Dinner:

Lemon Pepper Baked Chicken with Green Beans, Sweet Potato and Salad

• 5 oz chicken breast
• 2 tsp lemon juice
• pinch of black pepper
• pinch of garlic powder or 1/2 tsp of fresh garlic

Oven @ 375 - Pour lemon juice on chicken add season and bake Chicken 25-30 minutes 

• 1 1/2 cups of steamed green beans
• 1 medium baked sweet potato (wrap in aluminum foil and bake along with chicken)

Season Potato with cinnamon and lightly spray with olive oil.

• 1 cup of salad greens of your choice
• 1 tsp of extra virgin olive oil (EVOO)
• 1 tbsp of balsamic vinegar

Toss together. 

Snack:

• 1/4 cup of nonfat cottage cheese
• 10 strawberries 

Day 2:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Chicken Pistachio and Cherry Salad

• 3 cups of salad greens of your choice
• 1/2 cup sliced cucumbers
• 2 tbsp white beans (canned and rinsed)
• 4 oz baked chicken breast (cut it up)
• 4 diced bing cherries
• 2 tbsp pistachios
• 2 tbsp part skim mozzarella cheese
• 1 tsp EVOO
• 1 1/2 tbsp balsamic vinegar

Add all ingredients, Toss and Serve

Dinner:

Pork Chops with Spicy Peach Salsa, Rice and Salad

(Fish, Chicken, Seitan optional)

• 1 lb thin pork chop loin
• 1/2 tsp garlic powder or 1 tsp of fresh garlic
• 1/4 tsp sea salt
• 1 1/2 tsp black pepper

Remove fat from the pork. Combine seasoning in a bowl and light coat the pork chop on each side. Grill pork chop on High heat cooking until done about 3-5 minutes

• 2 finely chopped peaches (not canned)
• 2 finely chopped plum tomatoes
• 1/2 cup diced red onion
• 1-2 tbsp diced fresh jalapenos
• 3 tbsp of lime juice
• 1/4 cup of fresh cilantro
• 1/4 tsp sea salt
• 1/4 tsp black pepper
• Makes 4 servings

In a separate bowl combine peaches, tomatoes, red onion and jalapenos. Pour lime juice over top.  Add cilantro, salt and pepper.  Stir and Refrigerate. 

You can serve by pouring 1/4 cup of salsa on the plate, put chop on top and then top with 1/4 cup of salsa. 

• 1 Cup of cooked wild rice (option to cook in low sodium veggie broth)
• 1/2 cup sliced cucumbers
• 1/2 cup of chopped tomatoes
• 2 tbsp of light Italian dressing

Snack:

• 1 medium apple
• 1 tbsp almond butter (optional sunflower, cashew or peanut)

Day 3:

Breakfast:

Light and Fit

• 1 Cup nonfat cottage cheese or 1 cup of greek yogurt (can be flavored)
• 1/4 cup of strawberries (or another fruit of choice)
• 10 Almonds

Lunch:

Pork Chops with Spicy Peach Salsa and Soup

Yes left overs from Yesterday :) 

• 1 cup black bean soup topped with 1/4 cup of greek yogurt (note sour cream has more fat)

Dinner:

Turkey Burger and Salad

• 4 oz cooked turkey burger (fresh ground turkey is the better option where possible)
• 1 slice reduced fat cheese or 1 slice of provolone
• 1/4 medium avocado
• 1 medium whole wheat roll or bun
• 1 slice of onion, lettuce and/or tomato
• 2 cups of Salad greens with 2 tbsp of light Italian dressing
• 1 Cup of watermelon

Snack:

• 2 tbsp hummus
• 1 oz part skim mozzarella cheese
• 4 high fiber crackers

Day 4:

Breakfast:

Egg White Sandwich

• 4 hard boiled whites
• 1 whole wheat English Muffin
• 2 tomato slices
• 1 slice reduced fat cheese or 1 Provolone Cheese
• 1 Cup cantaloupe

Lunch:

Shrimp Salad

• 25 large cooked shrimp
• 2 1/2 tbsp lemon juice
• 1 tbsp garlic powder or minced garlic
• 1 tsp black pepper
• 1/2 tsp oregano
• 1/2 tsp parsley
• 1/2 tsp crushed red pepper flakes
• 1/4 sea salt
• 2 tbsp avocado
• 1/2 cup diced red onion
• 1/4 cup diced red pepper
• 1/4 cup diced yellow pepper
• 1 whole wheat tortilla
• Makes 2 Servings

Preheat Broiler to 400.  Finely chop shrimp and place in medium bowl cove with lemon juice.  In a separate bowl combine all seasonings.  Pour over shrimp and shake until evenly distributed.  Place shrimp on foil lined cookie sheet.  Place in over on the top rack.  Broil for 10-12 minutes

Once cool, return to a bowl. In a separate bowl mash avocado with a fork, Add remaining 1 tbsp of lemon juice, mix until creamy.  Stir into shrimp mixture, add onion and peppers.  Serve with whole grain tortilla.

• 1/4 cup salad greens
• 10 baby carrots
• 1 serving of greek yogurt
• 1 cup sliced strawberries

Dinner:

Chicken & Broccoli Pasta

• 1/4 cup uncooked whole wheat pasta
• 2 cups steamed broccoli
• 4 oz baked chicken
• 1/2 cup tomato sauce
• 1 tsp of garlic powder or 1 tbsp of minced garlic
• Pinch of red pepper flakes and black pepper
• Parmesan cheese if desired

Cook pasta, when 1 minute left to cook toss in broccoli.  Drain. Return pasta and broccoli to the pot and add chicken, tomato sauce and seasonings to taste. Top with cheese if desired. 

Snack:

Sweet Chocolate Oat Mix

• 1 cup oatmeal
• 4 tbsp flaxseeds
• 4 tbsp sliced almonds
• 3 1/4 tbsp water
• 3 tsp stevia
• 1 1/4 tsp cinnamon
• 1/4 tsp unsweetened cocoa powder
• 20 whole or chopped blackberries
• 1/2 cup greek yogurt
• Makes 4 Servings

Preheat oven 350.  In a bowl combine oatmeal, flaxseeds and almonds.  Pour water over to moisten

In a separate bowl, combine stevia, cinnamon and cocoa powder.  Add oatmeal mixture to seasonings.  Mix until evenly dispersed.  Add blackberries

On foil lined cookie sheet, spread out mixture, Bake for 15 minutes or until slightly crisp. 

Day 5:

Breakfast:

Sweet Chocolate Oat Mix, Cereal and Fruit

• 1 serving Sweet Chocolate Oat Mix
• 3/4 cup cereal (8 g protein and 5 g fiber per cup)
• 1/2 cup skim, soy, rice or almond milk
• 1/2 blueberries

Lunch:

Baked Chicken Greek Salad

• 4 oz baked chicken breast
• 3 cups salad greens of choice
• 1/2 cup sliced cucumbers
• 5 grape tomatoes
• 1/4 cup reduced fat feta cheese
• 10 small black olives
• 1/4 cup canned white beans (drained and rinsed)
• 3 tbsp vinaigrette dressing
• 1 large orange or other fruit to see separately 

Dinner:

Seasoned Salmon, Asparagus and Wild Rice

• 4 oz Salmon
• 1 tsp seafood seasoning (Old Bay)
• 1 tsp lemon juice

Preheat oven to 350. Place salmon on foil lined tray.  Add seasonings and lemon. Bake for 30 minutes

• 1 cup of wild rice
• 10 steamed asparagus spears
• 1 tbsp parmesan cheese (optional)

Snack:

• 2 plums or another fruit
• 1/2 cup granola 

Day 6:

Breakfast:

Egg White Omelette and Fruit

• 3 Eggs Whites
• 1 tbsp of EVOO or cooking spray
• Veggies of your choice
• Garlic, black pepper to taste
• 1 whole wheat English muffin
• 3/4 cup of grapes (not in the omelette)
• 1/2 cup strawberries (not in the omelette)

Lunch:

Salmon Wrap

• 4 oz baked salmon
• 2 tbsp avocado
• 1 whole wheat tortilla
• 1/4 cup salad greens
• 2 tbsp peach salsa (from Day 2)  You can also do a Mango Salad

Dinner:

Veggie Burger and Broccoli

• 1 Veggie burger (Morning Star or Dr Praegers - this is my favorite) 
• 1 slice of mozzarella or provolone cheese
• 1 medium whole wheat roll
• 1 tbsp mustard
• 1 tbsp hummus
• 1 slice onion, tomato and 1 leaf of lettuce
• 2 cups steamed broccoli
• 1 cup diced cantaloupe

Snack:

• 1 serving of Sweet Chocolate Oat mix
• 1 apple or pear or other fruit

Day 7:

Breakfast:

Granola Parfait

• 1 cup of Greek Yogurt
• 1 cup blackberries (raspberries, blueberries optional)
• 5 almonds
• 1/4 cup high fiber cereal

Mix together and enjoy! 

Lunch:

Shrimp Salad

• 1 serving of Shrimp Salad mix
• 3 cups of baby spinach leaves
• 3/4 avocado
• 2 tbsp lemon juice
• 1 kiwifruit
• 3 cups of reduced fat popcorn (can replace with low sodium rice cakes)

Dinner:

Chicken Tortilla Pizza

• 1/4 cup salsa
• 1 whole wheat tortilla
• 4 oz baked chicken cubed or shredded
• 1/2 cup steamed baby spinach leaves
• 1/4 cup reduced fat jalapeno cheddar cheese

Evenly spread salsa on tortilla. Add chicken and spinach and cheese. In toaster over or Broil for 3-5 minutes. 

• 2 cups salad greens of your choice
• 2 tbsp reduced fat vinaigrette dressing or mix EVOO and Balsamic Vinegar

Snack:

• 1 cup cottage cheese and 1/2 cup peach salsa

or

• 1 Chobani Greek Yogurt with Fruit and small apple.

Seven Helpful Tips:

1. Read the entire menu - Make a grocery list and prepare as much as you can on the weekend
2. Make enough Chicken for the week. For example when you make Lemon Chicken make some plain.
3. Wild Rice is high in protein but brown rice can be an option.  Make extra and freeze in single serving container to use later. 
4. Salmon can be replaced with Cod or Tuna.  Watch your mercury intake. 
5. Feel free to explore and play with different seasonings.  
6. Use very little salt. 
7. Drink half of your body weight in water (in oz)

You can change things up! Remember this is just a guide to get you going.  Following this plan for 30 days and you should see a difference in your body, mood and energy level. 

Have any questions.  ASK! 

Taj 

photo: http://www.flickr.com/photos/madpole/3871709997/sizes/s/in/photostream/