FAMILY 100LB MEAL PLAN & GUIDE –

There’s an emphasis on eating more real, wholesome foods and being plant dominant in our diets.  I think the best style of eating to achieve that is the Mediterranean diet since it allows for a bit of everything in moderation, while maintaining a strong focus on fresh (not processed) foods and vegetables.

REQUIREMENTS

• Must drink at least 9 cups of water EACH day
• Coffee
  • Limited to 4 times/week
  • Must be black OR mixed with unsweetened almond milk (or 2% milk)
  • Vanilla flavoring can be added
  • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
• Tea and Herbal blends
  • Unlimited amount
  • At least 1 cup/week
  • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
• Wine
  • Limited to 3 drinks/week
  • Measured 4oz each serving
• Liquor
  • Limited to 2 drinks/week
  • 3oz limit per serving
  • No sugary mixed drinks – mixer must be raw lemon/lime/grapefruit, soda water or mineral water (i.e., Topo Chico, etc)
• Soda
  • Once a week
  • Diet sodas – limited to 3 times/week
• Meat/fish only once a day for the first 10 days of trying it out
• Must take at least 15 – 20 minutes to finish your meal. Limit distractions at meal time from devices.  Be present.  Taste the food. Eat slower.

POST WORKOUT

• Only 1 scoop (~25g protein) lean protein (whey or vegan) OR 2 scoops (~20g protein) collagen protein mixed with flavored water, coffee or tea

BREAKFAST OPTION 1

Must take 15 – 20 minutes to eat

• 2 – 3 boiled eggs (or scrambled)
• 1 slice toasted sourdough
• ½ avocado
• Sea salt, pepper, hot sauce, etc

BREAKFAST OPTION 2

Must take 15 – 20 minutes to eat

• Easy Basic Overnight Oats
  • ½ cup quick oats or rolled oats
  • 1 cup almond milk
  • Cinnamon or pumpkin spice
  • 1 tablespoon honey or agave or maple syrup
  • BONUS – 1 scoop whey protein powder (just add a bit more almond milk)
• 2 – 3 boiled eggs

SNACK IDEAS (OPTIONAL)

• 7oz 2% Greek yogurt or cottage cheese with a serving of fruit
• 1/3 cup raw nuts/seeds with a serving of fruit
• 1 serving (100 calories) air-popped popcorn

LUNCH OPTION 1

Must take 15 – 20 minutes to eat

Corn, Tomato, Avocado & Grain Bowl – RICE

1. 1 1/2 cups frozen corn
2. 1 medium red bell pepper, diced
3. 1 cup cooked brown rice (medium-grain or long-grain)
4. 1 1/2 cups cherry tomatoes, quartered (about 12 – 15)
5. 1/2 medium cucumber, diced
6. 1 large ripe avocado, diced
7. 1/2 medium red onion, diced
8. 1 cup finely chopped cilantro
9. 2 tablespoons olive oil
10. 1 tablespoon white wine vinegar (OPTIONAL)
11. hot sauce to taste (I used Tabasco)
12. sea salt & pepper to taste

• Use frozen brown rice and corn as additional time savers
• Serving of raw, fresh fruit – Ex: 1 – 1 ½ cups bowl of chopped watermelon OR 1/2 Ruby Red grapefruit

LUNCH OPTION 2

Must take 15 – 20 minutes to eat

Southwest Shrimp Quinoa Meal Prep – QUINOA

1. 1 tablespoon olive oil
2. 1/2 cup diced (red) onion
3. 1 tablespoon garlic, minced
4. 3/4 cup frozen corn
5. 4 cups cooked quinoa – USE FROZEN QUINOA AS A TIME SAVER
6. Substitute:  brown rice; farro
7. 1 cup diced (colorful) bell peppers
8.  8oz (two 4oz) green chile peppers
9. 1/2 can (~7.5oz) no-salt added black beans, drained
10. 1/3 cup fresh chopped cilantro, tightly packed

SHRIMP (OR CHICKEN)

1 1/2 lb raw jumbo shrimp

Substitute: chicken; tempeh; tofu; lean beef

1 tablespoon chili powder

2 teaspoons (smoked) paprika

1 tablespoon dried oregano

SNACK (OPTIONAL)

See ideas above

DINNER OPTION 1

Must take 15 – 20 minutes to eat

Chicken Chickpea Soup

1. 2 tablespoons olive oil
2. 1 small white onion, diced
3. 1 tablespoon fresh garlic, minced
4. 1lb Rotisserie chicken meat, pulled apart (and skin removed)
5. 1 can (15oz) garbanzo (chickpeas), drained
6. 1 zucchini, chopped
7. 1/2 cup pitted Kalamata olives (OPTIONAL)
8. 1 1/2 tablespoons The Fit Cook LAND blend (OR your choice of dried herbs)
9. 1 can (14.5oz) diced tomato
10. 4 tablespoons tomato paste
11. 4 cups no salt added chicken broth (OR vegetable broth OR water)
12. 2 Bay leaves
13. sea salt & pepper  to taste
14. fresh lemon juice

• 1 -2 cups steamed cauliflower rice – BUY FROZEN AS A TIME SAVER
• OR 1 ½ – 2 cups chopped salad with low calorie vinaigrette

Idea: romaine lettuce, bell pepper, cucumber, red onion

DINNER OPTION 2

Must take 15 – 20 minutes to eat

Tuscan Mediterranean Brown Rice

1. 1 can (15oz) garbanzo, drained
2. 1 medium zucchini, chopped into  1/2-inch pieces
3. pinch of sea salt & pepper
4. 2 tablespoons sun-dried tomato olive oil
5. 3 garlic cloves, minced
6. 1 medium white onion, chopped
7. 4 cups cooked (medium grain) brown rice
8. 2/3 cup chopped parsley, tightly packed
9. 1/2 chopped fresh dill
10. 1/2 cup chopped sun-dried tomatoes
11. 4oz  sliced/chopped Kalamata olives
12. 2 tablespoons The Fit Cook Land seasoning OR Italian seasoning
13. 1 tablespoon lemon zest
14. juice from 1 lemon
15. sea salt & pepper to taste

Idea: romaine lettuce, bell pepper, cucumber, red onion

DINNER OPTION 3

Must take 15 – 20 minutes to eat

Cajun Shrimp, Corn & Tomato

1. 2 tablespoons olive oil
2. 1 1/2 lb raw jumbo shrimp
3. Pinch of sea salt & pepper
4. 1 1/2 pints (~3 cups) cherry tomatoes
5. 1 green bell pepper, diced
6. 14oz (~3 cups) frozen corn
7. 4 garlic cloves, minced
8. 1 1/2 tablespoons The Fit Cook Southern Creole Cajun seasoning or LOW sodium cajun seasoning
9. 1/2 cup Sauvignon blanc (white wine) OR chicken/seafood broth OR white wine vinegar
10. 2 tablespoons of vegan butter
11. Garnish
    Torn basil

Idea: romaine lettuce, bell pepper, cucumber, red onion