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The Two Week Snap Back Meal Plan
The Two Week Snap Back Meal Plan
The Two Week Snap Back Meal Plan
BACK MEAL PLAN
A MEAL GUIDE
DESIGNED
TO BRING OUT THE
POSITIVE,
PROSPEROUS, AND
POPPIN IN ALL OF
US.
FREE
DISCLAIMER
- I AM NOT A
PROFESSIONAL, PERSONAL
TRAINER, OR
NUTRITIONIST.
3 AVOCADOS
AVOCADO
How can I sum up pretty much the greatest
wonder food of all time?! I can honestly say i've yet
to find a food that makes me FEEL this good!
Avocado is loaded
with fiber! They have more potassium than a
banana. They also give you tons of energy. studies
show that it aids in weight loss!
TUNA
Oh how I love tuna and all of it's wonderful
benefits. This protein packed food is also low in
calories, all while being oh so filling!Full of
antioxidants too? That's a win in my book!
why am I eating this?
KALE GREENS
Now y'all know home girl has nothing against
collard greens. But it's just something about kale
greens! Sis let me tell you..kale is one of the most
nutrient dense foods on the planet. Great source of
vitamin c and antioxidants meaning ya girl ain't
getting sick anytime soon! your immune system is
about too be STRONG- STRONG.
PROTEIN SHAKE
Protein shakes give you an extra dose
of protein, curb hunger, and satisfy
that sweet tooth!
GALLON OF
WATER
A gallon a day keeps the fat away! you're
going to be making a detox drink you'll be
sipping on through out your day. That will
get the body detoxed and refreshed!
BERRIES
Berries are low calorie, high
fiber,great for digestive health, full of
antioxidants and not to mention
DELICIOUS.
Before we start lets talk planning
and goals
So Maybe you've gone back to school and you haven't been
watching what you're eating. Maybe you live a busy life
and fast food is a quick option. What ever your reason is
for trying out this meal plan I want you to write them
down.
List 5 reasons you're starting your journey to a healthier
life style. Then list 5 goals you have for yourself to
accomplish over the next two weeks.You're going to refer
back to these every morning so you get a reminder of why
you started in the first place.This will set the tone for the
day.
DINNER
kale ( or collard greens)
you can eat as much as
you'd like.
RECIPES
LUNCH -STUFFED AVOCADO
Scoop out some of the avocado from the
pitted area to widen the "bowl" area. Place
the scooped avocado into a medium-size
mixing bowl. Mash it with a fork.
Add the tuna,
Scoop the tuna into the avocado bowls.
Season with fave seasoning .
Dinner- kale greens
1 1/2 pounds young kale, stems and leaves coarsely
chopped
3 tablespoons olive oil
2 cloves garlic, finely sliced
1/2 cup vegetable stock or water
Salt and pepper
2 tablespoons red wine vinegar
Directions
Heat olive oil in a large saucepan over medium-
high heat. Add the garlic and cook until soft, but
not colored. Raise heat to high, add the stock and
kale and toss to combine. Cover and cook for 5
minutes. Remove cover and continue to cook,
stirring until all the liquid has evaporated. Season
with favorite seasoning
DAY 4-7 GROCERY LIST
4 chicken breasts
4 avocados or a container of
natural peanut butter
1 loaf of ezekiel bread
1lb of shrimp
2 package of zuchini noodles
1 red onion
minced garlic
pesto sauce
1 1/2 lb of asparagus or veggie of your choice
3 sweet potatoes
4 fruits of your choice - options include
berries,grapefruit,water
melon,cherries,apples, oranges.
1 bag of dark chocolate chips ( sugar free)
1 bag or container of almonds
1 BAG OF SHREDDED COCONUT
COOL WHIP (LOW CAL)
CILANTRO
2 BABY LIMES
1 LITTLE CONTAINER CHERRY
TOMATOES
Day 4-7 meal plan
BREAKFAST
AVOCADO OR PEANUT BUTTER
TOAST
IF YOU DONT WANT ANYMORE AVOCADO THEN
YOU CAN HAVE PEANUT BUTTER TOAST
INSTEAD.
( PROTEIN SHAKE OPTIONAL IF YOU'RE REALLY
HUNGRY)
SNACK 1
FRUIT OF YOUR CHOICE
LUNCH
PESTO SHRIMP ZUCHINI "PASTA"
REFER TO RECIPE PAGE FOR
INSTRUCTIONS
SNACK 2
ALMOND JOY TRAIL MIX
DINNER
CHICKEN , ASPARAGUS,
SWEET POTATO WEDGES
RECIPES
AVOCADO TOAST
To begin, simply toast your bread; Next, mash an
avocado in a small bowl with a fork. Add cilantro,
lime, and salt + pepper then spread the mixture on
the toasted slice of bread. Sprinkle with pepper OR
FAVE SEASONING and serve!
LUNCH
snack 2
cucumbers with tzatziki dipping sauce
Dinner
4 CHICKEN BREAST
2yellow bell pepper sliced thin
2 red bell pepper sliced thin
1 orange bell pepper sliced thin
1 small red onion sliced thin
f
RECIPES
ONE PAN ITALIAN SAUSAGE WITH
VEGGIES
Preheat the oven to 400 degrees F. Line a large sheet pan
with parchment paper or foil (easy clean-up) and set aside.
Prep the veggies: *It is important to prep the veggies
according to directions to ensure they all cook at the same
time*
Peel and very thinly slice the carrots. Wash and (if desired
peel, we love the peel on) chop the red potatoes. You want
the pieces quite small here. (I halve the potatoes and then
cut each half into 10-12 pieces)
Halve the zucchini and then cut *thick* coins of zucchini.
Coarsely chop the broccoli. Remove the stems and seeds
from the peppers and chop into medium-sized pieces. Chop
the sausage into thick coins.
Pour all the veggies and sausage on the sheet pan.
In a small bowl combine all of the seasonings and salt and
pepper if desired (I use about 1/8 teaspoon pepper and 1/2
teaspoon salt) with the olive oil. Stir to combine.
Pour the seasoning & oil mixture on top of the veggies and
sausage and thoroughly toss to coat.
Place in the heated oven for 15 minutes. Remove and toss
around the veggies + sausage and return to the oven for
another 10-20 minutes or until veggies are crisp tender.
writing exercise
Reflect on last week. How does your body feel?
Do you see any changes, do you feel any
changes? Any change in confidence? Mentally
how are feeling today. Take 5 minutes and focus
on the current state of you. Reflection is
essential to becoming a more happy succesful
person in any thing you do !