Eat healthier for the week and lose 5 pounds

Eat healthier in less time. Follow these simple meal suggestions and find 30 minutes to exercise – results may be five pounds or more.

Healthy LIfestyle Andrea Metcalf

This past seven weeks I have been helping a client to lose 100 pounds in 90 days.  Some may say that’s too fast, but the truth lies within the starting point.  His was over 400 pounds.  At the seven week mark, he is down almost 60 pounds and will tell you that it hasn’t been that hard.  Really you ask?  But he has a trainer, someone to teach him to cook, and yes someone to keep him motivated too! Well, you are right! But you have your friends, your family, and yourself and I know you can do it.  If you need help, contact me by email and I will stay with you every week… checking in as long as you like.  am@andreametcalf.com  I mean it. 

In the mean time, here is an easy shopping list and menu plan for 1200 calorie meals for an entire week.  It’s not hard to follow and if you add in an extra 30 minutes of walking everyday, you may find some extra room in your jeans by the end of the week.

Shopping List:
2 Tubs of Greek Style 0% Yogurt – that means 4 one- cup servings
5 individual Greek style Chobani yogurts 140 calories/8 grams protein
1 pint blueberries
1 pint raspberries
1 cup walnuts ( you can buy these in bulk and measure or freeze the remaining)
1 tub cherry tomatoes
1 bunch aspargus
1 bunch broccoli
1 large red pepper
7 firm bananas
5 gala crisp apples medium1 dozen eggs
1 can garbanzo beans ( rinse before using)
1 package Corn Polenta
1 tub salsa 12 oz (under 125 calories for entire tub)
1/2 pound green beans
1 package romaine hearts ( 3 in a bag)
3 – 6oz. lean chicken breasts
1 -12 oz. package chicken sauage chipotle flavor (under 500 calories for entire package)
1 – 6 oz filet Chilean Sea bass
1- 6 oz filet mignon
1 six pack Elations drink ( has joint supplements and calcium for weight loss)
Lite Zesty Italian salad dressing

Prepare Polenta chili and grill chicken breasts – 30 minutes
Start the grill and 7-10 minutes per side grill all four chicken breasts.  Two for dinner and two will be for lunches; season with salt and pepper, lemon juice or any other spices you like.  At the same time grill the chicken sausage then chop into small pieces.  Next, chop up the packaged polenta into small pieces and put in pot with boiling 1-1/2 cups water until it becomes creamy.  Add the salsa, rinsed beans and chicken sausage.  Divide into five 2- cup servings.  This will be your lunch for 4 of the 7 days.  The fifth is for a friend!  Get them on board with you and you will have more support for your program.  The Polenta Chili is just under 300 calories 22 grams of protein, 10 grams of fiber.  The other prep comes at each meal.

Day 1 –
Snack – 1 banana (after your morning workout)
Breakfast – Yogurt one cup, 1/2 pint blueberries, 3.5 walnuts
1 Elations drink

Snack – apple and small yogurt

Lunch – Salad mixed greens, one cup 1/4 chopped red pepper, 4 oz chicken breast dressing Lite Zesty Italian.

Dinner – Grilled chicken breast, 1/2 cup green beans and 1/2 broccoli (Cook all the broccoli and green beans and place in containers for rest of week)

Day 2 –
Snack – 1 banana
Breakfast – Yogurt one cup, 1/2 pint raspberries, 3.5 walnuts
1 Elations drink

Snack – Small yogurt

Lunch – Polenta Chili and an apple

Dinner –
Grill Chiliean Sea bass about 5 minutes each side or until flakes apart
1/3 bunch of asparagus ( although you will cook all the asparagus)
1/2 cup broccoli

Day 3
Snack – 1 banana (after your morning workout)
Breakfast – 3 Eggs scrambled with 1/4 cup of red pepper and 8 sliced cherry tomatoes
1 Elations drink

Snack – apple and small yogurt

Lunch – Salad mixed greens, one cup 1/4 chopped red pepper, dressing Lite Zesty Italian and one serving Polenta Chili

Dinner – Grilled chicken breast, 1/2 cup green beans and 1/3 bunch asparagus

Day 4 –
Snack – 1 banana
Breakfast – Yogurt one cup, 1/2 pint raspberries, 3.5 walnuts
1 Elations drink

Snack – Small yogurt

Lunch – Polenta Chili and an apple

Dinner –
Grilled Chicken breast
1 cup romaine salad with dressing
1/2 cup broccoli

Day 5 – Snack – 1 banana
Breakfast – 3 eggs scrambled, 8 cherry tomatoes use rest of asparagus chopped

Snack – Small yogurt

Lunch – Salad mixed greens, one cup 1/4 chopped red pepper, 4 oz chicken breast dressing Lite Zesty Italian.

Dinner – Polenta Chili ( I promise you are done with the chili now!) Side salad if needed 1-2 cups of romaine with side dressing

Day 6 –
Breakfast – Yogurt one cup, 1/2 pint blueberries, 3.5 walnuts
1 Elations drink

Snack – Small yogurt

Lunch – Salad 1 cup with 1/3 red pepper, 1/2 chicken breast, and dressing.

Dinner – Grill the filet to your liking
Finish vegetables – should have enough broccoli and beans left or a small amount of each.

It’s not that hard and no meal takes more than 15 minutes to make.  Get started today and enjoy eating healthier.
You can reach me by email with any questions: am@andreametcalf.com

First Published Tue, 2009-11-17 15:12

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