Recently a friend had a big event coming up and wanted to really focus for 3 weeks on slimming down and eating perfect. She asked me if I would come up with a meal plan for her to take the guess work out of it. For her, I really focused on cutting out salt and dairy because this was a short term strict ‘diet’. For the average person, eating this way is already cutting out SO MUCH salt/sugar/bad fat, that you don’t really need to focus on limiting more. I eat a lot of fat now: avocados, meat, nuts, oils, etc. If you have high blood pressure or really have a lot of weight to lose, you might want to limit the salt and dairy too.
My intention with this post is to give you ideas for real life, something that you could maintain moving forward. This is NOT a short term plan to lose weight. This is a life time plan to improve your health, have more energy, have fewer digestive problems, and yes….lose a little bit of weight. (If you are not a cooker and need more specifics, just ask. I love talking about this shit! I will help you.)
Eggs- limit salt and dairy. A little cheese is okay, but make the cheese count! Good quality, full flavor!
Spinach, tomato, peppers, mushrooms, lean meats, etc. (You can pre-make these either in quiche form or in a muffin pan, and heat up when ready. I like to do a quiche with peppers, onions, broccoli, and spinach, with smoked gouda. My husband likes omelets with sundried tomatoes, feta, mushrooms, and spinach. My kids like scrambled eggs with ‘flat turkey’ (aka lunch meat) and spinach.)
Smoothies- Use plain full fat yogurt, milk, fruits, and veggies. Here are a couple I like.
Yogurt, milk, banana, almond butter, spinach, chocolate syrup (yes, I know, but I like it), and ice
Yogurt, milk, banana, apple (skin on), almonds (5-7, raw, no salt), cinnamon, spinach, and ice
Yogurt, milk, banana, raspberries, spinach, and ice
Chicken/apple sausage (Applegate farms, I love these!)- eat with a handful of berries
Apple with Almond butter, and hard boiled egg
Lunches and Dinners:
Turkey Burgers with lettuce, tomato, avocado, sprouts, etc. No Ketchup! No mayo! (Sear on each side and finish in oven since turkey burgers get so dry). I also like to chop up a granny smith apple really finely (skin on) and mix it in with the meat to keep it juicy and add fiber.
Chicken or Tuna salad over greens (no additional dressing besides the mayo and lemon juice in the chicken/tuna)
Turkey/cheese/bell pepper roll ups (3 slices turkey, 1 slice of cheese divided in 3, and 3 strips of a bell pepper in the middle), with an apple or berries, and some nuts (pistachios, almonds)
Roasted red pepper and tomato soup. I buy the low-sodium one in the health food aisle in the rectangle carton. I then add a bunch of shredded chicken, a can of diced tomatoes (use fresh in season, no salt added if from can), red pepper flakes for heat, and avocado (add when serving).
Chicken Breast with homemade quac (avocado, red onion, cilantro, and tomato-not salsa unless its fresh- and lemon juice)
Chicken/apple sausage again with either 1. Raw carrots/broc/celery with yogurt based ranch, 2. Celery and almond butter, 3. Pistachios and fruit
Pork tenderloin and veggies
Chicken and veggies
Burgers over portabello, tomato, avocado, sprouts, carmelized onions, spinach, butter lettuce, and/or anything fresh that you like.
Stuffed peppers: ground turkey, onion, cheese, spinach, pablano pepper, diced tomatoes
Skirt steak sliced over big salad, hard boiled egg, veggies, avocado, olive oil and lemon juice dressing (or oil and vinegar)
Chicken pesto over greens or with roasted veggies (Roasted veggies= broccoli, asparagus, Brussels sprouts, and kale= so yummy!)
Steak with chimichurri (You can google recipes for chimichurri, its very simple. If you’re not familiar it is usually a sauce made with olive oil, garlic, and a bunch of fresh herbs/spices).
Chicken legs with chimichurri (I don’t love chicken legs but my husband does. Any chicken cut is great for this. The bone-in cuts will be juicier, but cook slower).
I didn’t separate lunch and dinner b/c there can be so much overlap. This diet should be combined with lots of exercise and water.
Also, I’d like to be clear on one thing… No soda! Not even diet. Soda is always bad. It causes cravings, and is filled with chemicals. If I have said it once, I have said it a thousand times: Besides water, coffee, and a little bit of milk…if it doesn’t get you drunk, don’t drink it. J