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Daily Meal Plan #1
Breakfast: Protein-Packed Smoothie
Ingredients:
1 scoop of GC Control vanilla protein powder
1/2 cup unsweetened almond milk
1/2 cup fresh or frozen or fresh blueberries no sugar added
A handful of spinach
Ice cubes
Or
Beverly UMP; 1 scoop (No recipe, just the powder, and the water)
Or
Premier Protein Shake
Directions for recipe:
Combine all ingredients in a blender.
Blend until smooth.
Pour into a glass and enjoy.
Lunch: Popcorn & Tuna Salad
Ingredients:
2 cups of organic Simply Fit popped popcorn
1 can of tuna in water, drained
1 tbsp Shibboleth-approved mayonnaise
1 tsp Dijon mustard
1/4 cup diced celery
1/4 cup diced cucumber
1 tbsp chopped fresh dill (optional)
Salt and pepper to taste
Directions:
In a bowl, mix tuna, mayonnaise, Dijon mustard, celery, cucumber, dill, salt, and pepper.
Serve tuna salad alongside the popcorn.
Dinner: Grilled Chicken & Vegetables
Ingredients:
5 oz. boneless, skinless chicken breast
1 tbsp Awesome 100% MCT Oil
1/2 tsp garlic powder
1/2 tsp onion powder
Salt and pepper to taste
1 cup grilled zucchini and bell peppers (seasoned with just salt, pepper, and a sprinkle of MCT Oil)
Directions:
Preheat your grill or grill pan.
Rub chicken breast with Awesome 100% MCT Oil, garlic powder, onion powder, salt, and pepper.
Grill the chicken for 6-8 minutes on each side or until it reaches an internal temperature of 165°F.
Grill the zucchini and bell peppers until they have char marks and are tender.
Serve the grilled chicken with the vegetables.
Daily Meal Plan #2
Breakfast: Veggie Omelette
Ingredients:
3 large eggs
1/4 cup diced bell peppers
1/4 cup diced onions
1/4 cup chopped spinach
1 tbsp feta cheese (optional)
1 tbsp Awesome 100% MCT Oil
Salt and pepper to taste
Instructions:
In a bowl, whisk the eggs with salt and pepper.
Heat MCT oil in a non-stick skillet over medium heat.
Add the diced onions and bell peppers. Sauté until softened.
Add the spinach and sauté until wilted.
Pour in the whisked eggs, ensuring the veggies are evenly distributed.
Cook until the bottom is set and lightly browned, then flip.
Sprinkle with feta cheese and fold the omelet in half.
Serve hot.
Lunch: Popcorn & Chicken Salad
Ingredients:
2 cups of organic Simply Fit popped popcorn
3 oz grilled chicken breast, diced
1 cup mixed greens
1 tbsp Awesome 100% MCT Oil
1 tbsp balsamic vinegar
Salt and pepper to taste
Instructions:
In a bowl, toss mixed greens, grilled chicken, Awesome 100% MCT Oil, balsamic vinegar, salt, and pepper.
Serve salad with popcorn on the side.
Dinner: Baked Salmon & Asparagus
Ingredients:
5 oz. salmon fillet
1 cup asparagus, trimmed
1 tbsp Awesome 100% MCT Oil
Lemon zest and juice
Salt and pepper to taste
Instructions:
Preheat oven to 375°F (190°C).
Place salmon and asparagus on a baking sheet. Drizzle with Awesome 100% MCT Oil, lemon juice, and sprinkle with lemon zest, salt, and pepper.
Bake for 15-20 minutes or until salmon flakes easily with a fork.
Serve hot.
Daily Meal Plan #3
Breakfast: Scrambled Eggs with Avocado
Ingredients:
3 large eggs
1/2 ripe avocado, sliced
1 tbsp butter or Awesome 100% MCT Oil
Salt and pepper to taste
Instructions:
In a bowl, whisk the eggs with salt and pepper.
Heat butter or Awesome 100% MCT Oil in a skillet over medium heat.
Pour in the eggs and scramble until fully cooked.
Serve with sliced avocado on the side.
Lunch: Popcorn & Beef Lettuce Wraps
Ingredients:
2 cups of organic Simply Fit popped popcorn
3 oz cooked 96% lean ground beef or turkey
Iceberg lettuce leaves (as wraps)
1 tbsp salsa
1 tbsp fat-free or low-fat sour cream
Instructions:
Lay out iceberg lettuce leaves.
Place cooked ground beef in each lettuce leaf.
Top with salsa and a dollop of fat-free or low-fat sour cream.
Serve with popcorn on the side.
Dinner: Lemon Herb Grilled Shrimp
Ingredients:
5 oz. large shrimp (peeled and deveined)
1 tbsp Awesome 100% MCT Oil
1 garlic clove, minced
Zest and juice of 1 lemon
Fresh chopped herbs (like parsley or dill)
Salt and pepper to taste
Instructions:
In a bowl, marinate shrimp with Awesome 100% MCT Oil, garlic, lemon zest, lemon juice, herbs, salt, and pepper. Let sit for 15 minutes.
Heat a grill or grill pan over medium-high heat.
Grill shrimp for 2-3 minutes on each side or until pink and cooked through.
Serve hot.
Daily Meal Plan #4
Breakfast: Cottage Cheese & Almonds
Ingredients:
1 cup low-fat cottage cheese
1/4 cup almonds
Instructions:
Serve cottage cheese in a bowl.
Top with almonds.
Lunch: Popcorn & Turkey Spinach Wraps
Ingredients:
2 cups of organic Simply Fit popped popcorn
3 oz sliced turkey breast
1 -2 or -3 Weight Loss Meter Shibboleth-approved tortilla wrap
1/2 cup fresh spinach
1 tbsp hummus
Instructions:
Lay out the tortilla wrap.
Spread hummus across the tortilla.
Place turkey slices on top.
Add fresh spinach.
Roll up the tortilla, cut in half, and serve with popcorn on the side.
Dinner: Grilled Tofu or (Grilled Chicken with Broccoli)
Ingredients:
5 oz. firm tofu, sliced into slabs
1 cup broccoli florets
1 tbsp soy sauce or tamari
1 tbsp sesame oil
Instructions:
Marinate tofu slabs in soy sauce or tamari for at least 30 minutes.
Heat a grill or grill pan over medium-high heat. Grill tofu until it has grill marks on each side.
In a separate pan, heat sesame oil and sauté broccoli until tender.
Serve grilled tofu with sautéed broccoli.
Meal Plan #5
Breakfast: Healthwise Hot Chocolate
Follow the package directions for preparation.
Lunch: Grilled Chicken Caesar Salad
Ingredients:
4 oz. grilled chicken breast, sliced
2 cups Romaine lettuce, chopped
2 tbsp Caesar dressing
1 tbsp Parmesan cheese, grated
Salt and pepper to taste
Instructions:
In a large bowl, toss the lettuce with the Caesar dressing.
Top with grilled chicken slices and sprinkle with grated Parmesan.
Season with salt and pepper if needed.
Dinner: Simply Fit Popcorn
Serve 2-3 cups as per your preference.
Meal Plan #6
Breakfast:
1 scoop of GC Control vanilla protein powder
1/2 cup unsweetened almond milk
1/2 cup fresh or frozen or fresh blueberries no sugar added
A handful of spinach
Ice cubes
Or
Beverly UMP; 1 scoop (No recipe, just the powder, and the water)
Or
Premier Protein Shake
Directions for recipe:
Combine all ingredients in a blender.
Blend until smooth.
Pour into a glass and enjoy.
Lunch: Tuna Spinach Salad
Ingredients:
1 can (5 oz.) of tuna in water, drained
2 cups fresh spinach
1 tbsp Awesome 100% MCT Oil
1 tbsp lemon juice
Salt and pepper to taste
Instructions:
In a bowl, flake the tuna and mix with olive oil, lemon juice, salt, and pepper.
Lay fresh spinach on a plate and top with the tuna mixture.
Dinner: Simply Fit Popcorn
Serve 2-3 cups as per your preference.
Meal Plan #7
Breakfast ~ Eat Air (Fast)
Lunch: Simply Fit Popcorn
Serve 4 cups of popped Simply Fit Popcorn.
Dinner: Grilled Chicken with Zucchini Noodles
5 oz. grilled chicken breast
1.5 cups zucchini noodles
1 tsp Awesome 100% MCT Oil
Salt, pepper, and garlic powder to taste
Instructions:
Season chicken breast with salt, pepper, and any preferred herbs.
Grill chicken until fully cooked.
In a pan, sauté zucchini noodles in Awesome 100% MCT Oil just until tender. Season with salt, pepper, and a pinch of garlic powder.
Serve grilled chicken atop the zoodles.
Meal Plan #8
Breakfast ~ Eat Air (Fast)
Lunch: Simply Fit Popcorn
Serve 4 cups of popped Simply Fit Popcorn.
Dinner: Pan-seared Salmon with Steamed Spinach
5 oz. salmon fillet (Any Fish)
2 cups fresh spinach
1 tsp Awesome 100% Awesome MCT Oil
Lemon zest and juice
Salt and pepper to taste
Instructions:
Season salmon fillet with salt, pepper, and lemon zest.
Heat Awesome 100% MCT Oil in a pan over medium-high heat. Place salmon skin-side down and sear until crisp. Flip and cook until the flesh is opaque.
In a separate pot or steamer, steam spinach until wilted. Drizzle with a touch of Awesome 100% MCT Oil and lemon juice.
Serve salmon with steamed spinach on the side.
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