Time to tackle the weight- 5 Day Meal plan and Super Food Chart

Let's talk about the scales.  While the scales of justice should be always equal we have to be realistic and say that even at its best, slightly uneven in an understatement.  Well, it's the same with those skinny people who can pop snickers, kit kats, raisin nets, and the list can go on and not gain a pound.  Something ain't right- and definitely a great injustice to those who can look at a meal and gain the weight.  I am one of those people who love food- good food that is. (Admittedly so and all of the candies I just mentioned as well.)  The battle is real kid.  I want to use this blog to encourage you that you can take control of your weight and ultimately your overall health impacting longevity of life, metabolic disorders, endocrine disorders (specific to women reproductive issues) and cardiovascular disorders.  

Holistic medicine is the way to go.  Man made solutions are often life threatening, temporary, and can involve the use of medications which have side effects that are irreversible.  In order to jump start your weight loss I am going to include a 5 day meal prep solution for you, along with some super foods to include in your regular diet.  

Suggested and can be altered.  PS I've tried altering the format a few times to fit the scale of the page.  Hope you don't mind.    If you want the actual PDF / Word document you can email me at Riseconsultantsllc@gmail.com and will be sure to email the copy to you.  

The whole point of this food chart is to get you to change your habits and some of your food options.  Rather than making it a diet, make it a lifestyle change.  Trust me, there are days when I want a red velvet muffin (and will eat a red velvet muffin) or snickers (an will eat a snickers) or cashews and raisin nets (and will eat that too)--  Just not all in one day.   But I am also conscious of my activities and what else I eat during the day and week.   I have noticed that staying on a strict diet eliminating everything that I like to eat has been very difficult, but there is a way to incorporate those things in a healthy manner and still remain fit.  It is really about portion control / minimizing dairy / increased veggies and whole grains and disciplining oneself when it comes to the sweets and cakes.  My suggestion in all seriousness if you can't bring your flesh under subjection and fight the urges to binge on the sweets and cakes I would completely eliminate it from your diet until you have lost a significant amount of weight and have become disciplined with your eating.  You will see after eliminating sugar from your diet for 30 days that you will notice the difference and might not be able to tolerate the amount of sweet intake reducing the craving and the ability to eat junk.  A balanced diet and lifestyle is really what you need.  

I am not speaking to you as someone who hasn't been there.  Try it---  it works!  If you are in need of recipes or want some meal options and suggestions I am open to emails.  Or you can subscribe to the page and I will respond to the comments below.     

	BREAKFAST	LUNCH	DINNER	SNACKS
DAY 1	Veggie Egg Frittata - 2 beaten eggs.  Prepare your choice of cooked veggies.  (Squash, zucchini, onions, mushrooms, spinach, hash browns / potatoes sliced thin).  Sautee veggies until soft. (Best if you prep the night before and set aside for the morning)  In a sauté pan spray olive oil spray (or avocado oil / spray butter) spread the veggies evenly throughout the pan coating the bottom.  Pour the egg batter over the veggies and let stand.   The eggs will cook quickly.  In order to get the eggs out you can either slice a piece (like a pizza) or flip onto a plate.  I like the flip method.	Homemade chicken salad / salad.  One grilled chicken breast lightly season with your choice.  I use avocado mayo or a light olive mayo is fine.  1 table spoon.  (Suggested to add after: You can add minced onions or celery if you like.  Cranraisins / apples / walnuts are awesome too) Place the breast mayo and some Marie salad dressing (basil / parmesan / roasted tomato) in a blender - nutra bullet or ninja will work.  Pulse blend so that the chicken in finely chopped and you are able to eat it like the consistency of tuna.  Once done blending add walnuts / crans / apple slices over a bed of salad, lettuce or spinach.	Homemade Turkey Patties:  Ground turkey breast- season to taste.  I add veggies inside of the ground me making the burger fuller.   Add strained cooked spinach and mushrooms. If you like to get created, add a pinch of asiago cheese and make into a patty and cook)   You can have to patty on a whole wheat tortilla or pita with hummus.	Incorporate:  veggie sticks (no dressing) and fresh fruit.  Another snack that I like but will not suggest to those who are not active is the KIND Bars- please note the carb content on each bar

kj

DAY 2

Banana Protein Crepes with cooked apple slices.  This is a super easy recipe.  You need Soy Milk (I use Vanilla flavored) with whole-wheat flour and 2 very ripe bananas.  Put in blend and make sure its smooth like pancake batter.  Spray your pan a pour a small amount of batter in the pan, faintly coating the pan.  The edges will start to form.  Flip crepe when you see the batter dried and formed on the top.   In a separate pan you can slice apples and cook them until soft- add cinnamon or nutmeg.  I use applesauce!  Gets the job done...   Each crepe alone is 67 calories each. (not including the applesauce)  You can eat 3 crepes (although I admit that I have eaten them plain and ate more than 3.)

Fast Food:  Wasa Crackers (3) 1 can of albacore tuna in water and (1) avocado.  You can prepare your tuna to taste.  Spread on Wasa Thin Crackers and slice tomato and avocado on top.  This is awesome sauce!  You can incorporate a plain salad on the side.  I would suggest incorporating a fresh veggie / fruit juice on the side.   (Check out the recipe for the beet juice on the previous post)

Choose your meat / fish option:  Remember the largest portion on your plate should be the veggies.  Prepare black beans and brown rice.  Follow the instructions on the rice bag if you're not familiar how to prepare rice.  To make the black beans- I use Goya- I place a quarter of the can in a blender with sazon, garlic, onion powder, sofrito, and a splash of mojo seasoning.  I blend to make a thick base.  In a saucepan add the remainder of beans to the base and cook on low for 15 to 20 minutes.  Consistently stir.

If you did not incorporate the natural juice during lunch you can have that as a snack mid-day.   It’s best to eat minimal dairy - you can include a non-fat yogurt of your choice or a handful of nuts (like cashews, walnuts, and crans).  An energy mix is also suggested.   Have this with 2 pieces of fruit throughout the day or fruit and veggie combo)

DAY 3	Heavy Breakfast Day!   Turkey burger with sautéed onions and an egg over it.  This is a high protein meal and will keep you fuller longer.	Salad with mixed greens incorporating fruits / nuts and veggies.   If you have left over black bean mix from previous night.  I like to take a whole avocado, half of beefsteak tomato (or hothouse) and eat together- It’s good!	Stuffed Chicken Breast. -  Take a thick cut chicken breast slicing it along side of the breast to create a pocket or opening.  Do not make cutlets.  In the center of the breast, add kale, spinach, onions and cooked mushrooms. Fold the top half of the breast over creating a pocket (see other blog for details).  Marinate with balsamic vinegar / olive oil.  (I haven't tried this but I wonder about cooking wine and garlic? hmm.  Caution-- I haven’t tried but can imagine that it’s probably good) Bake in oven on 325 until both breasts are completely cooked.   Broiled potatoes or salad on the side	Smart pop pop corn / You can make oatmeal, yogurt muffins which is an awesome snack and definitely aids with the sweet tooth and is healthy.  *hint hint- its made from ground oatmeal, agave nectar, 2 ripe bananas, baking powder / soda, can add nuts, and the best part mini chocolate chips!  HOLLA!!  See other blog for recipe

DAY 4

Pumpkin Pancakes (I like Kruteaz mix) or Protein Pancakes.  See previous blog for brand and recipe.

Mediterrean meal:  You can use Chapti (see other blog for recipe) tortilla / wrap or a pita pocket.  Requires night prep.  Prepare sautéed veggies of your choice.  Whatever combo you like.  Inside the pita you can add ground turkey patty (from previous day) or meatless.  Add hummus and enjoy.   If you know how to make falafel (chickpea balls) this is an awesome filler to incorporate.

Mexican Squash Bowl.  I made this one year for some sporting event and everyone poo poo'd it until they ate.   Brown ground turkey or chicken using cumin / taco seasoning and add chunky salsa.  You can choose to add black beans if you like (olives too but I’m not a fan of those).  Set aside.  You need a spaghetti squash.  Preheat oven to 425.  Cut squash in half length wise and gut it.   Season the squash lightly and place face down in a roasting pan or glass pan. Add a little water.  Cook for 45 minutes.  When they squash is done you are able to fork like the insides which look like spaghetti.  Add the ground meat mix on top and top with sharp cheddar.  Place back in the oven the brown the top and melt the cheese.  Remove and serve.  I promise you there won't be left overs.

Yasso Bars are awesome frozen yogurt bars.  (Trust me, get a coupon or wait until they go on sale.)  Greek yogurt with walnuts and honey drizzle.  Kale Chips or a natural juice.

DAY 5

Egg white omelet- dig in!  Can add your choice of veggies / cheese or meat.

Lentil Soup.  I took a can of lentils and prepared the soup the same way I prepared my black beans and added a little water.  It was good.  Can't say it was the best, but hey can't win them all right.

I want something other than chicken and ground turkey.  Friday night get creative - there are two meal options here.  First meal option can be prepared and cooked throughout the day so when you get home its all set and you’re good to go.  Slow cooker ropa vieja.  You need to purchase flank steak.  Cut up some peppers, onions.  Place in slow cooker, pour in 1 can of tomato sauce, add adobo / sazon / mojo / some cilantro / set it and forget it.   Other option is Sautéed shrimp.  Shrimp in garlic sauce. Both options are not low-fat option and is actually a cheat meal.  Please be advised.  Small portions advised.  Kept lunch light to have an awesome dinner.

Fruit and veggie sticks.  Since its Friday go ahead and have that 1 slice of cake, or cookie.  Indulge in something that is worth it but make sure that Saturday you are active.