FAMILY 100LB MEAL PLAN & GUIDE –

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There is an emphasis on eating more real, healthier foods and being plant-dominated in our diets. I think the best eating style to achieve this is the Mediterranean diet as it allows for a bit of everything in moderation while also having a strong focus on fresh (unprocessed) foods and vegetables.

REQUIREMENT

  • Must drink at least 9 cups of water every 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 of RAW cane sugar or 1 packet of raw stevia
  • tea and herbal mixtures
    • Unlimited amount
    • At least 1 cup/week
    • Limit 1 tablespoon of RAW cane sugar or 1 packet of raw stevia
  • Wine
    • Limited to 3 drinks/week
    • Measured 4 ounces per serving
  • alcohol
    • Limited to 2 drinks/week
    • 3 ounce limit per serving
    • no Sugary Mixed Drinks – Mixer must be raw lemon/lime/grapefruit, soda water, or mineral water (e.g., Topo Chico, etc.)
  • lemonade
    • Weekly
    • Diet Sodas – limited to 3 times/week
  • Meat/fish only once a day for the first 10 days of trying
  • It must take at least 15-20 minutes to finish your meal. Limit mealtime distractions from devices. To be present. Try the food. Eat slower.

AFTER TRAINING

  • Just 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 of 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 rolled oats or rolled oats
    • 1 cup almond milk
    • Cinnamon or pumpkin spice
    • 1 tablespoon honey or agave or maple syrup
    • BONUS – 1 scoop of whey protein powder (just add a little 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) of air popcorn

LUNCH OPTION 1

Got to to take Eat for 15-20 minutes

Corn, tomato, avocado and grain peel – RICE

Roasted corn, avocado, tomato and grain salad

  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 coriander
  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 for an extra time saver
  • Serving raw, fresh fruit – Ex: 1 – 1 ½ cups chopped watermelon OR 1/2 ruby ​​red grapefruit

LUNCH OPTION 2

Got to to take Eat for 15-20 minutes

Southwest Shrimp Quinoa Meal Prep – ANDEAN MILLET
Southwest Shrimp & Quinoa Mix

  1. 1 tablespoon olive oil
  2. 1/2 cup diced (red) onion
  3. 1 tablespoon garlic, chopped
  4. 3/4 cup frozen corn
  5. 4 cups cooked quinoa – USE FROZEN QUINOA AS A TIME SAVER
  6. Substitute: brown rice; Faro
  7. 1 cup diced (colorful) peppers
  8. 8 ounces (two 4 ounces) green chili peppers
  9. 1/2 can (~7.5 oz) unsalted black beans, drained
  10. 1/3 cup freshly chopped cilantro, tightly packed

SHRIMP (OR CHICKEN)

1 1/2 lb raw jumbo shrimp

substitute: chicken; tempeh; Tofu; lean beef

1 tablespoon chilli powder

2 teaspoons (smoked) paprika

1 tablespoon dried oregano

SNACK (OPTIONAL)

See ideas above

DINNER OPTION 1

Got to to take Eat for 15-20 minutes

Chicken Chickpea Soup

Chicken and Chickpea Soup - Mediterranean Diet

  1. 2 tablespoons olive oil
  2. 1 small white onion, diced
  3. 1 tablespoon fresh garlic, chopped
  4. 1 pound fried chicken, pulled apart (and skin removed)
  5. 1 can (15 ounces) garbanzo beans (garbanzo beans), 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 (14.5 ounces) diced tomatoes
  10. 4 tablespoons tomato paste
  11. 4 cups unsalted chicken stock (OR vegetable stock OR water)
  12. 2 bay leaves
  13. Sea salt & pepper to taste
  14. fresh lemon juice
  • 1-2 cups cauliflower steamed rice – BUY FROZEN TO SAVE TIME
  • OR 1 ½ – 2 cups chopped lettuce with low cal vinaigrette

Idea: romaine lettuce, peppers, cucumber, red onion

DINNER OPTION 2

Got to to take Eat for 15-20 minutes

Tuscan Mediterranean Brown Rice

Tuscan Mediterranean Brown Rice

  1. 1 can (15 ounces) chickpeas, drained
  2. 1 medium zucchini, cut into 1/2 inch pieces
  3. Pinch of sea salt & pepper
  4. 2 tablespoons olive oil from sun-dried tomatoes
  5. 3 garlic cloves, chopped
  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. 4 ounces sliced/chopped Kalamata olives
  12. 2 tablespoons The Fit Cook country seasoning OR Italian seasoning
  13. 1 tablespoon of lemon zest
  14. juice of 1 lemon
  15. Sea salt & pepper to taste

Idea: romaine lettuce, peppers, cucumber, red onion

DINNER OPTION 3

Got to to take Eat for 15-20 minutes

Cajun shrimp, corn and tomato

Cajun corn tomato shrimp lobster

  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 pepper, diced
  6. 14oz (~3 cups) frozen corn
  7. 4 garlic cloves, chopped
  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 stock OR white wine vinegar
  10. 2 tablespoons vegan butter
  11. garnish
    Shredded basil

Idea: romaine lettuce, peppers, cucumber, red onion



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