Cycle 2 Menu & Grocery List

YOU DID IT! We just completed the first seventeen day cycle! & with all of your success I hope you are motivated to continue and start the second seventeen day cycle! In cycle 2 we are adding healthy natural starches. The book says to have these starches (sweet potato, chickpeas, black beans) before 2:00PM ... but we may fiddle with this a little some days! Be sure to review the new Cycle 2 allowed foods : HERE 

*now that you know the basics and the principles you have the tools to create and change my menu to better fit you! If you don't like the hot lemon water in the morning ... exchange it for one glass (8-12oz) of water first thing in the morning. If you don't like cauliflower ... exchange it for another cleansing vegetable or newly allowed natural starch like quinoa or beans.   

My Plan for Cycle 2:

Weekly Menu: 

Monday: Stuffed Sweet Potato

                ½ Sweet potato loaded with steamed broccoli, cauliflower, carrots, & shredded chicken

                Top with non-fat sour cream and green onion

Tuesday: Teriyaki Chicken Fried {Cauliflower} Fried Rice

                Cauliflower Fried Rice Recipe: LINK

                Add shredded chicken drizzled with 1 TBSP teriyaki sauce

                

Wednesday: BBQ Chicken & Veggies     

                Shredded chicken , BBQ Sauce and Seeded Mustard dipping with green beans and carrots

Thursday: Turkey Taco Salad

                Lean Ground Turkey Meat cook and season with 1 packet of low-sodium taco seasoning

                Sautee fajita style veggies (bell pepper, onion) (option to add black beans) 

                Place on bed of greens topped with salsa, no-fat sour cream, avocado

Friday: Pesto Shrimp Zoodles or Spaghetti Squash

                Sautee Shrimp and zoodles tossed with pesto sauce and add tomato, garlic, mushroom, etc

Saturday: Chicken Kabobs

                Skewer cubed chicken breast with slices of zucchini, bell pepper, onion, etc. and grill

Sunday: Steak or Salmon             

                Meat with roasted asparagus and carrots

Daily Schedule: 

7:30 – egg whites, whole wheat toast, avocado mini, salsa

9:30 – Yogurt and apple

11:30 – Raw veggies dipped in hummus

1:30 – Lunch

3:30 – Yakult or second yogurt

6:00 Dinner 

Grocery List: 

Costco: 

2 Rotisserie Chickens

Egg white cartons

Eggs

Carrots

Avocado/ Wholly Guac. Minis

Hummus

1 pack of Kirkland chicken tenders

Ground turkey meat

Yogurt: Dannon Greek Light & Fit

Wheat Bread

Pesto Sauce

Grocery Store:

BBQ Skewers

Salmon or Lean cut of Steak

Green Beans

Green Tea

Asparagus

Apples

Cuties

Yakults

Salsa

Frozen Veggies

Onion

Red Onion

Bell Pepper

Spaghetti Squash or Zucchini  

Cucumber

Cherry Tomatoes

Zucchini

Snap Peas

Lettuce

Lemon

Sweet potato

Baby bell peppers

Cauliflower Rice

Green Onion

Veggie floret medley (broccoli, cauliflower)

Non fat sour cream

Fat Free Cheese

Frozen shrimp – peeled and deveined 

NEW!! 2017 Menu & Grocery List!!

HELLO! I am so excited to introduce the newest round of 17 Days! After using this diet for almost 6 years I've come up with the plan that I like BEST! 

We are still following the simple guidelines of: 

2-2-3-Unlimited

2 - Fruit servings before noon

2 - Probiotic servings

3 - Cups of green tea

Unlimited: Lean protein & veggies 

(and as much lemon water as you can) 

I follow a super simple menu of 7 meals (one designated to each day of the week) and a set menu through the day: (seen below) 

DAILY MENU:

6:00 – Warm Lemon Water         

7:30 – 2 Egg Whites + 1 Whole Egg Scramble w/ Salsa & ½ of an avocado or 1 Guac. Mini

9:30– Yogurt + Apple or Blueberries

11:30 – 2 Cuties + Yakult

1:00 – “Salad” / dinner left over from the night before

3:30 – Traffic Pack – On the go veggies (Cherry Tomato, Snap Peas, Baby Carrots)

6:00 – Dinner

WEEKLY DINNER MENU: 

Wednesday – BBQ Chicken, Roasted Carrots & Brussels Sprouts or Peas

** TIP: I go to Costco on Wednesdays to buy my rotisserie chicken. I purchase two and shred them at home. To have from Wednesday Dinner to Saturday Lunch. (that means .. NO Defrosting! NO Preparing/ Marinading! NO More Baking MEAT! for the rest of the week!!! Its all ready for you! (if you feeding more than two adults with this chicken I would purchase 3)  

Thursday – Greek Chicken, Salad, Red Onion, Tomato, Cucumber, Olive, Avocado, Light Greek Dressing

Friday – Mexican Chicken, Salsa, Fajita Veggies, Lettuce or Cabbage 

** TIP: Use Butter Lettuce as lettuce cups/ shells for faux tacos! 

Saturday – Italian Turkey, Spaghetti Squash or Zucchini Noodles, Light Tomato Sauce, Frozen Veggie Medley 

Sunday – Salmon & Green Beans ( photo coming soon ) ** TIP: I work in an office and I wont bring fish to work as a left over to be heated in the microwave (in case it gets fishy) so there are no left overs for Monday ... Ill pack a salad with chicken for lunch or extra turkey marinara and zucchini noodels

Monday – Chicken Sausage, Carrots and Asparagus   

**TIP: One Sausage is PLENTY! They do have more fat than I would typically suggest BUT they break up the week with a new flavor! 

Tuesday – Turkey Burger, Fried Egg, Avocado, Tomato, Lettuce, Onion with Grilled Zucchini   

GROCERY LIST 

Costco:  

2-3 Rotisserie Chickens

*1 pack of chicken sausage (includes 3 packs)

Eggs

Carrots

*Avocado/ Wholly Guac. Minis

*Turkey Burgers

Blueberries

*Lean Ground Turkey Meat

*Chicken strips

*Wheat Bread (Breast Feeding Moms ONLY one slice to be added to the breakfast scramble) 

Super Market:

*Salmon 

Green Beans

*Yogurt (Carbsmart)

*Green Tea Packets

7 Lemons
Asparagus

Apples

Cuties

*Yakults or Yakult Lights

Brussels sprouts

*Salsa

*Frozen Peas

*Frozen Veggies

Onion

Red Onion

Bell Pepper

2 Zucchini 

Cucumber

Cherry Tomatoes

Snap Peas
Bag of cabbage
Bag of lettuce (romaine lettuce, spring blend, or 50/50 spinach etc.)
Head of Butter Lettuce

I purchase the * items once to last me the entire 17 day cycle ... everything else I purchase fresh weekly.

Busy Beaver! Week 3 & Final Meal Plan

Good Morning My Lighter Lovelies! DAY 11

I have been so INCREDIBLY BUSY! Over the past week I have been BATTLING the DREADED (and inescapable) PLATEAU!  ALL week I have been bouncing between 135-& 136! I am also walking around like a grandma from some pretty intense weight training! & you know what they say muscle weighs more than fat! So I will not be discouraged by the number on the scale when I feeling so amazing (tight&sore) and have so much energy! 

I also have to take a moment to GUSH! My honey has done so well over the past ten days! He has lost almost NINE pounds! (8.8lbs) He is enjoying all of the compliments from family & friends on his slimming face & build! So proud!

So for the last week of our cycle I am going as simple as possible! This is the home stretch! By now you should have a steady routine down and can do all of your prep on AUTO PILOT! So take this meal plan and just like before mix & match with past menus and lets have a strong and successful (after photo) finish! 

Sunday Sept. 15^th:

8:00 – Egg White Breakfast Burrito

10:30 – Yogurt & Berries

12:30 – Veggie & Chicken Pita

3:30 – Yakult

6:00 – Turkey Burgers “Protein Style”

Monday Sept. 16^th:

6:00 – Spinach Smoothie

8:30 – Fruit (Grapes)

10:30 – Fruit (Cantaloupe)

12:30 Turkey Burger “Protein Style”

3:30 – Yakult

6:30 – Baked chicken & Brussels sprouts (or any other veggie)

Tuesday Sept. 17^th:

6:00 – Egg White Burrito

8:30 – Yogurt & Berries

10:30 – Grapes

1:00 – Chicken, Veggies, & Hummus

3:00 – Yakult

6:00 – Turkey Tacos

Wednesday Sept.  18^th: 

6:00 – Spinach Smoothie

8:30 – Cantaloupe

11:30 – Grapes

1:30 – Turkey Taco Salad

4:30 – Yakult

6:30 – Egg White & Veggie Scramble

Thursday Sept. 19^th:

6:00 – Spinach Smoothie

8:30 – Apple

11:30 – Grapes

1:30 – Veggie Pita

4:30 – Yakult

6:30 – BBQ Chicken Salad

FLAB to FAB FRIDAY! Week 2 Meal Plan

HAPPY FLAB to FAB FRIDAY! & DAY 4 

DOWN ANOTHER 2 POUNDS THIS MORNING! This is literally too easy! Cant wait to get back on the treadmill tomorrow morning (still a little sore today) but honestly BLOWN away! I am eating ALL day and have only gone to the gym ONCE ... If you haven't started yet ... its NEVER TOO LATE!! So I present to you my MEAL PLAN: WEEK 2:

*& remember like before you can mix and match with other recipes and substitutions

                                                                                                             Day 1 vs. Day 4

Sunday Sept. 8^th: (AM CARDIO)

8:00 – Egg White Breakfast Burrito

10:30 – Yogurt & Berries

12:30 – Salsa Chicken & Fiesta Bean Salad

3:30 – Yakult

6:00 – Turkey Burgers “Protein Style”

Monday Sept. 9^th: (REST & WATCH THE CHARGER GAME!!)

6:00 – Egg White Breakfast Burrito

8:30 – Yogurt & Berries

10:30 – Fruit (Cantaloupe)

12:30 Turkey Burger “Protein Style”

3:30 – Yakult

6:30 – Monday Night Football: Buffalo Wing Chicken Salad 

Crock-Pot Buffalo Chicken  

* I plan on making this Sunday & NOT using the ranch packet! & will place chicken on a bed of broccoli slaw with a little sprinkle of blue cheese crumbles (just a pinch) I mean really its my FAVORITE! 

Tuesday Sept. 10^th:(PM CARDIO & ABS/ARMS)

6:00 – Spinach Smoothie

8:30 – Cantaloupe

10:30 – Grapes

1:00 – Buffalo Chicken Salad   

3:00 – Yakult

6:00 – Turkey Tacos

Wednesday Sept.  11^th: (PM CARDIO & LEGS) 

6:00 – Chia Breakfast Pudding

8:30 – Grapes

11:30 – Veggies & Hummus

1:30 – Turkey Taco Salad

4:30 – Yakult

6:30 – BBQ-ed Salmon & Spinach Salad

Thursday Sept. 12^th: (REST)

6:00 – Spinach Smoothie

8:30 – Apple

11:30 – 2 Hard boiled Egg Whites

1:30 – Veggie Pita

4:30 – Yakult

6:30 – Turkey Meatballs

Friday Sept. 13^th:(PM CARDIO)

6:00 – Egg White Breakfast Burritos

8:30 – Yogurt & Berries

10:30 – Grapes

12:30 – Turkey Meatball Sandwich in a Whole Wheat Pita  

2:30 – Cucumber & Hummus

4:30 – Yakult

6:30 – Baked Chicken & Veggies

Saturday Sept. 14^th:(AM CARDIO & ABS/ARMS)

8:00 – Egg White Breakfast Burrito

10:00 – Yogurt & Berries

12:30 – Chicken, Veggies, & Hummus wrap

3:30 – Yakult

7:00 – Homemade Pizza Night 

& I hope you all have an amazing weekend!! My Honey & are headed to the Angel Game tonight ... where I will be enjoying a nice cold... bottle of water :D Saturday will start with a morning workout followed by relaxing by the pool! & Of course Sunday is for football & meal preppin'!

Have a Beautiful Day
LOVE: ME xoxo

DAY THREE! TWO WEEKS TO GO!

Happy First Day of FOOTBALL! & Day Three of our 17 Day Diet!

UPDATE: Last night I conquered my fear of the treadmill!! :] I was able to run not 1 BUT 2 miles without stopping in 24.16 minutes!! I was unable to finished all 3 miles  due to some hip joint pain (what am I old?) But when I woke up this morning I was SHOCKED by the SCALE!

DAY 3: DOWN 5.8 POUNDS! HOOTY HOO!
& my Honey is also down 3.2 pounds! 

So obviously I am now in LOVE with the treadmill! And cant wait to progress in each cardio workout! 

So for tomorrow I will be providing my Week 2 meal plan which will include a MONDAY NIGHT FOOTBALL INSPIRED CHICKEN RECIPE! I hope you are all having success that is keeping you motivated & satisfied! 

HAVE A BEAUTIFUL DAY! GO CHARGERS!! 

LOVE: ME XOXOX

Cardio Confessions

Happy Hump Day! (Day 2) 

Today I have a confession to make! I am afraid of the treadmill :[ There I said it! 

I am a grown ass woman how am I terrified of the most popular and simple piece of gym equipment? 
             1. Performance: I am afraid I wont be able to run a single mile without having to quit or slow down. I am a cardio machine on the elliptical but this is no longer challenging my body! 
             2. Stampede: I am afraid of the dreadful noise I "may" make on the treadmill ... a noise comparable to a cattle stampede! The obnoxious pounding of my feet as they hit the belt makes me feel self conscious. Am I going to break it?  What is the weight limit on this thing?
            3. I HATE RUNNING! ... Probably because I was never good at it! I can remember my chubby 6th grade self struggling to RUN ONE MILE in Junior High P.E. ... Why would I want to do that to myself now! & don't get me started on the "runner's high" yeah you must be high if you LIKE running ... What drugs are these people taking to make this "enjoyable"
           4. Shin Splints: I get major shin splints just walking around the mall ... Lord help me if I want to run a few miles! My shins may just pop right off my calves mid stride hahaha 

So as you can see I have plenty of irrational reasons to be afraid of the treadmill but really the bottom line is these are just my excuses. You may have excuses too! What irrationalities are keeping you from reaching your very best SELF!?!?

Tonight I will be breaking down my barrier and embarking on achieving another goal ... I will begin training for a half marathon! I will attempt to run 3 miles on the dreaded treadmill. Wish me luck :] 

If you would like to join me here is the plan I will be following! 

I hope you all have a beautiful Day 2! Get motivated :] 

LOVE: ME XOXO

DAY 1: Ready - Set - GO!

HOOTY HOO!! ITS DAY ONE! I hope you all had a fun & safe Labor Day Weekend! We sure did! But we are ready to get down to Business! 

STEP 1: Jump on that scale: (I recommend doing this in your "Birthday Suit") 
           My starting weight is 143.2 

STEP 2: Set Goal / Target Weight:
          My goal weight is 133.0 on September 20th 
 
STEP 3: Find Your Motivation:
On September 20th I will be flying to Salt Lake City Utah to stand beside one of my very best friends as she gets married! So my motivation is to look great (but not too great) in my Bridesmaid Dress!
- Your motivation may be fitting in the next smaller pant size, or you're  headed to Vegas (MPR) or just had a beautiful baby and are ready to loose some of that baby weight!

STEP 4: Eat & Drink
Remember that preparation is KEY! Always prep your lunches while your making dinner and DON'T FORGET to DRINK your water & green tea!