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This one is for the amazing KIM DAHNKE! In her honor!
Breakfast: Egg White Spinach Omelette
Ingredients:
1/2 cup egg whites (~60 calories, 13g protein, 1g carbs)
1 cup spinach, raw (~7 calories, 0.9g protein, 1g net carbs)
1 tsp MCT oil (~40 calories, 0g protein, 0g carbs)
Directions:
Sauté spinach in MCT oil until wilted.
Pour in egg whites and cook until set.
Total for Breakfast: ~107 calories, 13.9g protein, 2g net carbs
Lunch: Fina Flex Oatmeal Power Pie! or the Fina Flex Power "Moon Pie!"
Dinner: Grilled Chicken Salad
Ingredients:
4 oz grilled chicken breast (~190 calories, 35g protein, 0g carbs)
2 cups mixed greens (~20 calories, 2g protein, 2g net carbs)
1 tbsp Awesome MCT oil, Bragg's Apple Cider Vinegar with Italian Seasoning as dressing or Light Italian Dressing (~120 calories, 0g protein, 0g carbs)
1/2 cup sliced cucumber (~8 calories, 0.3g protein, 1g net carbs)
1/4 cup cherry tomatoes (~7 calories, 0.2g protein, 1.5g net carbs)
Salt, pepper, and any zero-calorie herbs/spices to taste
Directions:
Toss grilled chicken with mixed greens, cucumber, tomatoes, and MCT oil. Season as desired.
Total for Dinner: ~345 calories, 37.5g protein, 4.5g net carbs
Daily Total:
Calories: ~872 (You will inevitably go over this a bit no matter how hard you try so stick to the meal plan above exactly. )
Protein: 67.4g
Net Carbs: 54.5g
Beverages: Shibboleth-approved beverages are allowed which means you need 1/2 up to 1 gallon of water each day. You can have any beverage that is zero or near zero calories.
Supplements: You will do yourself well to make sure you give your body all that it needs to ensure efficient fat-burning. I take Peak Performance and recommend it to all of my clients. Without filling in all nutrient deficiencies, you won't feel as well and you won't get max results.
Exercise: Exercise isn't mandatory but you will supercharge you results if you will get 10,000 up to 15,000 steps each of the three days!
To get unconditional love and support on your wellness journey join us in our free classes. https://www.travis.coach to register for the class.
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