This is week 4 of Eat Cleaner get Leaner.
This weeks I have a menu & tips to keep you from gaining any extra pounds.
This is a busy week for most people and the last thing we want to do is spend the week cooking and we sure don’t want to gain weight!
So here is your menu & tips for eating and snacks.
BREAKFAST
Soaked oats, from week 1 recipes
Eggs in muffin pan (make enough for a few days)
Hard boiled eggs with cut up veggies
Cottage cheese with 1/2 cup fruit
1/4 Avocado on toast sausage or bacon
Protein drink with greens and a little fruit
LUNCH
Cook some rice and sweet potatoes, add 3-4 oz of protein (chicken, steak, fish).
Either have the rice or the sweet potato with your protein. You can also add veggies or make it into a stir fry.
Eat some combo of this everyday for lunch mixing up the types of protein and veggies.
DINNER
You can use any of the recipes from week 1 through 3 or do what I will do to make it an easier week of eating.
No complex carbs for dinner this week (rice or potatoes)
Everyday eat a salad with protein (mix up the protein source), lots of greens, raw cheese, nut or seeds, avocado, and lots of veggies. Be creative!
SNACKS
Have one snack a day
Cottage cheese and 1/4 cup fruit
Cucumber and cheese
Carrots and hummus
Banana and nut butter
Avocado Apple and almond butter
Protein shake
Green smoothie
10 to 12 nuts and cut up veggies
TIPS FOR THE WEEK
Use coconut oil to burn extra fat. You can cook with it or put 1/2 teaspoon in your coffee or tea.
Drink lots of water.
Do some type of exercise or activity every day for 30 minutes.
TURKEY DAY
Eat a healthy breakfast
Eat small portions of everything you like on a small plate
Don’t go back for seconds
Eat very small pieces of your favorite deserts
Take a walk after eating.
If you eat later in the day put your food on a small plate and don’t go back for more.
Happy Thanksgiving! Keep your goals in mind, You can do this!
Sherry
