Week #1: The Little Black Dress Project...Protein Pumpkin Pancakes with blueberries, banana & pecans...
Transcript of Week #1: The Little Black Dress Project...Protein Pumpkin Pancakes with blueberries, banana & pecans...
Week #1: The Little Black Dress Project
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bre
ak
fast
Green Smoothie Green
Smoothie Green Smoothie
Green Smoothie w/ Protein
Powder
Choc & Coconut
Superfood Shake -or-
Green Smoothie w/
Protein
Pumpkin Pancakes with
blueberries, banana &
pecans
Frittata with zucchini, onion,
tomato, spinach, &
bacon (save leftovers for
Tue)
Sn
ack
water water Protein Bar ¼ cup
homemade trail mix
1 Hard Boiled Egg w/ 1 cup baby carrots
Kale Chips
1 cup baby carrots & small
spoonful of almond butter
Lu
nch
Large Green Salad w/
veggies & 1 Tbs. Apple Cider Vinaigrette
“Naked” Lettuce Wrap
w/ Veggies
4 oz. Tky Burger (no bun) with grilled onions,
1/3 an Avocado, tomato, & an
apple
“Naked” Lettuce Wrap
with Veg & 4 oz. tuna
Large Green Salad with 4
oz. sliced Turkey,
Veggies, ¼ sliced Avocado
& 1 Tbs. Balsamic Vin.
Leftover Salmon &
Veggies with a small salad &
splash of Balsamic Vin.
Large Green Salad w/ veggies,
Crumbled Tky Burger, ¼ sliced
Avocado & 1 Tbs. Balsamic
Vin.
Din
ne
r
“Naked” Lettuce Wrap
with Veg and 2 oz. Sliced Turkey
Large Green Salad w/
veggies, 3 oz. Tuna & 1 Tbs. Apple Cider Vinaigrette
Large Green Salad w/
veggies, 4oz. Sliced Turkey, & 1 Tbs. Balsamic
Vinaigrette
Chopped Turkey Burger w/ Spaghetti
Squash, Tomato Sauce, & Steamed Broccoli
Quick & Easy Baked Salmon
w/ leftover Spaghetti
Squash
CHEAT
MEAL!!
Grilled Pork Chops w/
Mango Salsa & Steamed
Asparagus (make salsa
ahead)
Su
pp
lem
en
ts
none none [Fish Oil + Multi] [Fish Oil +
Multi] [Multi] [Multi]
[Fish Oil + Multi]
Week #2: The Little Black Dress Project
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bre
ak
fast
Leftover Slice of Frittata w/ 3
slices of Avocado, & ½
Grapefruit
Green Smoothie w/ Protein
Powder
Green Smoothie w/ Protein
Powder
Green Smoothie (no protein)
Green Smoothie w/
Protein Powder
Choc & Coconut Superfood
Shake
2 Egg Muffins w/ 3 slices of Avocado, &
Tomato
Sn
ack
2 oz. Smoked Salmon & fresh sliced tomato
1 Hard Boiled Egg with ½ Grapefruit
2 oz. Smoked Salmon & fresh sliced tomato
Small bowl of Leftover
Mom’s Chicken Soup
Small bowl of Leftover
Mom’s Chicken Soup
4 oz. Plain Greek Yogurt w/ 1 sliced peach
Protein Bar
Lu
nch
Leftover Grilled Pork Chops w/ Mango Salsa &
Steamed Asparagus
4 oz. Tuna Fish with balsamic,
3 slices avocado & lots
of fresh cut veggies
Leftover Mom’s Chicken
Soup
“Naked” Lettuce Wrap w/ balsamic,
Veggies, & an Apple
Avocado Egg Salad on 2
Thick Tomato Slices
& 1 piece of fruit
4 oz. Tuna Fish with balsamic, 3 slices avocado & lots of fresh cut
veggies
Leftover Steak & veggies w ½ sweet potato (save other ½ for next wed.)
Din
ne
r
Large Green Salad w/
veggies, 4oz. Chicken (or
Tky), & 1 Tbs. Balsamic
Vinaigrette
10-12 oz. Mom’s Chicken
Soup
4 oz. Tky Burger (no bun) with grilled onions,
1/3 an Avocado, & Steamed
Broccoli
Med Green Salad w/
veggies and fresh squeezed
lemon as dressing
CHEAT
MEAL!!
Grilled Steak w/ Mixed Veg (can sub chicken) w/ med Salad & 1 Tbs. Balsamic
Vin
Green Smoothie w/
Protein Powder
Su
pp
lem
en
ts
[Multi]
LIGHT CARDIO 25-30 min
Walk
[Multi]
[Multi] [Fish Oil +
Multi] [Fish Oil +
Multi] [Multi]
[Fish Oil + Multi]
Week #3: The Little Black Dress Project
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bre
ak
fast
2 Egg Muffins with 3 slices of
Avocado & Tomato
Green Smoothie w/ Protein
Powder
Choc & Coconut Superfood Shake
-or- Green Smoothie
w/ Protein
2 Egg Cupcakes with 3 slices of Avocado, and
Tomato
Green Smoothie
Frittata with zucchini, onion, tomato, spinach,
& bacon
Leftover Slice of Frittata w/ 3
slices of Avocado
Sn
ack
4 oz. Plain Greek Yogurt with 1
piece fruit
¼ cup homemade trail
mix Protein Bar
Apple with 2 Tbs. of Almond
Butter
1 Hard Boiled Egg w/ 1 piece
fruit Protein Bar water
Lu
nch
Med Green Salad w/
veggies, 4oz. Turkey & 1 Tbs.
Balsamic Vin.
Leftover Chicken with Rutabaga &
Broccoli
Leftover Salmon Steaks w/ Grapefruit,
Asparagus & ½ Sweet Potato
4 oz. Leftover Chicken with ½ an Avocado and side of broccoli
Leftovers! (any 4 oz.
protein with 2 servings of
veg.)
Lettuce Wrap with balsamic, 4
oz. Tuna, and lots of Veggies
Leftover Pork Tenderloin w/
Brussels Sprouts &
Cauliflower
Din
ne
r
Easy Breezy Chicken Breast
w/ Mashed Rutabaga &
Steamed Broccoli
Salmon Steaks w/ Grapefruit and Steamed
Asparagus
Med Green Salad w/ veggies, 4oz. Turkey, & 1 Tbs.
Apple Cider Vinaigrette
Med Green Salad w/ veggies, 4oz.
Turkey, ¼ Avocado, & 1 Tbs. Balsamic
Vinaigrette
CHEAT
MEAL!
Herb Marinated Pork Tenderloin
w/ Balsamic Roasted Brussels
Sprouts & optional mashed
Cauliflower
Green Smoothie
Su
pp
lem
en
ts
[Fish Oil + Multi]
[Multi] [Multi] [Fish Oil +
Multi] [Fish Oil +
Multi] [Fish Oil +
Multi] [Fish Oil +
Multi]
Week #4: The Little Black Dress Project
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bre
ak
fast
Green Smoothie w/ Protein
Powder
2 Scrambled Eggs with 1 Slice of
Ezekiel Bread, 3 slices of Avocado,
& ½ Grapefruit
Green Smoothie w/ Protein
Powder
Green Smoothie w/ Protein
Powder
Choc & Coconut Superfood
Shake -or-
Green Smoothie w/ Protein
2 Scrambled Eggs w/ 1 Slice
of Ezekiel, grilled onions,
tomato, spinach, & 1-2
slices bacon
Pumpkin Pancakes with
blueberries, banana &
pecans
Sn
ack
Plain Greek Yogurt w/ ¼ cup
Fresh Blueberries
Protein Bar
2 oz. Smoked Salmon & ¾ cup of honeydew or
cantaloupe
Hard Boiled Egg & ½ Grapefruit
Plain Greek Yogurt w/ ¼
cup Fresh Blueberries
2 oz. Smoked Salmon & ¾
cup of honeydew or cantaloupe
Apple w/ 2 Tbs. Almond Butter
Lu
nch
Large Green Salad w/ 4 oz.
Turkey, veggies, ¼ Avocado, & 1 Tbs. Apple Cider
Vinaigrette
Leftover Lemon Pepper Baked Cod w/ Steamed Veg
Leftover Chicken & Pineapple Skewers w/ Guacamole
Leftover Chicken and Pineapple
Skewers + Steamed
Broccoli + ¼ Avocado
Leftover Sautéed Shrimp
in Tomato Garlic Sauce w/
Spaghetti Squash
CHEAT
MEAL!!
Leftover Shrimp with Steamed
Broccoli
Din
ne
r Lemon Pepper Baked Cod w/
Steamed Broccoli
Chicken & Pineapple
Skewers w/ Guacamole
Med Green Salad w/ veggies, 4oz. turkey, & 1 Tbs.
Balsamic Vinaigrette
Sautéed Shrimp in Tomato Garlic
Sauce w/ Spaghetti
Squash
CHEAT
MEAL!!
Large Green Salad w/
veggies & fresh squeezed lemon as dressing
Green Smoothie w/ Protein
Powder (light in fruit- no banana)
Su
pp
lem
en
ts
[Multi] [Multi] [Multi] [Fish Oil + Multi] [Fish Oil +
Multi] [Multi] [Multi]
Week #5: The Little Black Dress Project
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bre
ak
fast
Leftover Pancakes with Blueberries
and Pecans
Green Smoothie
w/ Protein Powder
2 Scrambled Eggs w/ 1 Slice of Ezekiel Bread, 3
slices of Avocado, & ½ Grapefruit
Green Smoothie (No protein)
Green Smoothie
w/ Protein Powder
Omelet with spinach,
broccoli, tomato, pepper, onion +
½ grapefruit
Green Smoothie
(No protein)
Sn
ack
Protein Bar
½ cup of strawberries & handful of raw
nuts
¼ cup homemade trail
mix Protein Bar
Greek Yogurt w/ 1/3 cup
Strawberries
Leftover Chicken
Oreganata + 1 cup Veggies 1/3
Avocado
1-2 cup veggies + ½ cup
strawberries
Lu
nch
“Naked” Lettuce Wrap w/
Balsamic, Veggies & 4 oz. Turkey
Leftover Halibut & Veg
over Salad Greens w/ 1 Tbs. Apple
Cider Vinaigrette
Leftover Halibut & Veg with ½ sweet potato
CHEAT
MEAL!!
Leftover Baked
Chicken Oreganata,
Veggies, & ½ Sweet Potato
Leftover Cold Steak & Veggies
over Salad Greens & 1 Tbs.
Balsamic Vinaigrette
Large Green Salad w/ veggies, 1 Tbs.
Balsamic Vin.
Din
ne
r
Baked Halibut & Veggies in Pouch
w/ Steamed Asparagus or
Broccoli
Med Green Salad w/
veggies, 4 oz. Tuna, & 1 Tbs. Balsamic Vin.
4 oz. Turkey with 2 cups Veggies &
1/3 Avocado
Baked Chicken Oreganata w/
Mashed Cauliflower &
Sautéed Spinach
Grilled Steak w/ Mixed Veg
(can sub chicken) w/
med Salad & 1 Tbs. Balsamic
Vin
CHEAT
MEAL!!
Green Smoothie w/
Protein Powder (light
in fruit- no banana)
Su
pp
lem
en
ts
[Multi] [Multi] [Multi] [Fish Oil + Multi] [Fish Oil +
Multi] [Fish Oil +
Multi] [Multi]
Week #6: The Little Black Dress Project
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bre
ak
fast
Green Smoothie w/ Protein
Powder
Choc & Coconut Superfood
Shake
Green Smoothie w/ protein
(make dbl batch & freeze for
popsicle on Sun)
Leftover Frittata w/ ½ avocado
and sliced tomato
Choc & Coconut Superfood Shake
Green Smoothie
w/ Protein Powder
Pumpkin Pancakes with
banana & pecans
Sn
ack
Protein Bar
2 oz. Smoked Salmon & 1/3
cup mixed berries
Greek Yogurt with & 1/3 cup mixed berries
Small bowl of Leftover Mom’s
Chicken Soup
2 oz. Smoked Salmon & & 1/3
cup mixed berries
Small bowl of Leftover Mom’s
Chicken Soup
Frozen Green Popsicle
Lu
nch
Leftover Steak and Veggies with ½ Sweet Potato
Leftover Frittata with 1/3 Avocado Slices and an
Apple
Leftover Mom’s Chicken
Soup
Leftover Salmon over med Green Salad & Veggies
with 1 Tbs. Balsamic Vin.
CHEAT
MEAL!!
Leftover Pork Chop with
Mango Salsa and Squash
Leftover Pork Chop w/ Squash
& Steamed Broccoli
Din
ne
r Breakfast for Dinner: Frittata
Time! Add 3 slices avocado
Mom’s Chicken Soup
Salmon Steaks w/ Grapefruit and
Steamed Broccoli & ½ sweet potato
Med Green Salad, 4 oz
Turkey, w/ lots of veggies & 1
Tbs. Vinaigrette
Grilled Pork Chops w/ Mango
Salsa, Steamed Asparagus &
Spaghetti Squash
CHEAT
MEAL!!
Large Green Salad w/
veggies, 4 oz. Tuna, & 1 Tbs. Balsamic Vin.
Su
pp
lem
en
ts
[Fish Oil + Multi] [Multi] [Multi] [Multi] [Multi] [Fish Oil +
Multi]
LIGHT CARDIO 25-30 min walk/Jog
[Fish Oil +
Multi]