Day 1
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- Breakfast: 1⁄2 avocado spread on whole-grain toast with 1 egg.
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- Lunch: Southwestern cheeseless quesadilla on corn tortilla, 1⁄2 c spinach, 4 to 5 mushrooms, lettuce, 1 Tbsp guacamole and 1 Tbsp Greek yogurt dollop and pico de gallo.
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- Dinner: 5 oz. chicken breast or tofu/tempeh and 4 broccolinis in a bowl with a choice of a handful of cauliflower, dried tomato slices, or mushrooms with tamari sauce.
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- Snack: 3/4 cup berries
Day 2
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- Breakfast: Place cream cheese and tahini in medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast.
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- Lunch: Spread mustard onto one of the slices of bread. Top with turkey, lettuce, and the remaining slice of bread.
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- Dinner: Place washed chicken breasts in large sealable bag. Add fat-free Italian dressing and close. Let marinate for 5 to 10 minutes. Cut up peppers into big chunks, and zucchini into big slices. Grill chicken and veggies over medium heat.
Day 3
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- Breakfast: Beat the eggs with hand mixer. Add the salt and baking soda and beat again. Add the flour and mix until you begin to get a smooth mixture. Add the soy milk until you get a more normal pancake batter consistency. Step 3 Oil the pan with a bit of the coconut oil over medium heat. Put a a big spoonful of the mixtureonto the pan and cook on both sides until golden brown, a few minutes per side. Top your pancake with any desired toppings.
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- Lunch: Mixed sliced strawberries with yogurt
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- Dinner: Step 1 Chop the chicken. Place the oyster sauce, soy sauce, cornstarch, and salt in a medium bowl and whisk to combine. Add the chicken, toss to thoroughly coat with the marinade, and let sit, uncovered and at room temperature, for 15 minutes. Meanwhile, prepare the remaining ingredients. Step 2 Core and remove the seeds from the pepper and cut it into 1/4-inch slices; set aside. Rinse and dry the peas and set them aside. Finely chop the garlic and place it in a large bowl. Trim the ends of the scallions, cut them into 1/4-inch pieces, and add to the bowl with the garlic; set aside. Step 3 When the chicken is ready, heat a 14-inch flat-bottomed wok or large frying pan (do not use nonstick) over high heat until a bead of water dances when dropped in the pan, about 1 to 2 minutes. Step 4 Drizzle 1 teaspoon of the oil around the perimeter of the wok or pan and add the sliced bell pepper. Using a metal spatula, stir-fry until crisp-tender and charred in spots, about 1 to 2 minutes. Transfer to the large bowl with the garlic and scallions. Step 5 Drizzle 1 tsp of the oil around the perimeter of the wok or pan and add the peas. Stir-fry until crisp-tender, about 1 to 2 minutes. Transfer to the large bowl with the peppers, garlic, and scallions. Step 6 Drizzle the remaining tablespoon of oil around the perimeter of the wok or pan. Add the chicken along with the marinade, and arrange the chicken in an even layer. Let it sear undisturbed until golden brown on the bottom, about 1 to 2 minutes, then stir-fry until golden brown all over and cooked through, about 2 minutes more. Step 7 Add the garlic, scallions, peppers, and peas. Stir-fry until the marinade has thickened, is glossy, and coats the chicken and vegetables, about 1 to 2 minutes more. Serve immediately.
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- Snack: Dip carrots into hummus
Day 4
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- Breakfast: Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
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- Lunch: 2 bell peppers sliced with 2 tbsp hummus.
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- Dinner: Step 1 Finely chop basil and dice tomatoes. Step 2 Bring a large pot of lightly salted water to a boil. Place the penne pasta in the pot, cook 10 minutes, until al dente, and drain. Step 3 In a large bowl, toss the cooked pasta with the tomatoes, Italian dressing, basil, and Parmesan cheese.
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- Snack: Spread peanut butter on carrots and enjoy!
Day 5
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- Breakfast: Step 1 Puree strawberries Mix together with water and oats. Step 2 Microwave for 45 seconds, stir, then microwave for 30 seconds more. Step 3 Sprinkle with brown sugar.
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- Lunch: Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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- Snack: Heat oil with 3 popcorn kernels in a 3-quart heavy saucepan over moderate heat, covered, until 1 or 2 kernels pop. Quickly add remaining popcorn, then cook, covered, shaking pan frequently, until kernels stop popping, about 3 minutes.
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- Dinner: Step 1 Cook chicken in a saucepan, season as desired. (If stuffing, slice open center prior to cooking.) Step 2 Cut up tomatoes and spinach in to bite sized pieces. Step 3 Sauté vegetables in pan, season with garlic and salt as desired. Step 4 Shred or grate preferred cheese, like mozzarella, and add to pan. Step 5 When chicken is done cooking remove it from heat. You can either smother the chicken or stuff it with the vegetables mix.
Day 6
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- Breakfast: Combine strawberries and bananas in a food processor or blender and pulse until smooth. Add water if necessary, as desired.
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- Lunch: Step 1 Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half. Step 2 Add lemon juice and onion to the avocado in the bowl and mash together. Add drained chicken, salt and pepper, and stir to combine. Taste and adjust if needed. Step 3 Fill avocado shells with chicken salad and serve.
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- Dinner: Step 1 Chop vegetables into slices. Step 2 Heat oil in a pan, add onions and sauté until golden. Add carrots and broccoli. Stir until golden. Add soy and sriracha. Turn off heat and cover. Step 3 Let stand for 5 minutes. Serve hot with rice, if desired.
Day 7
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- Breakfast: Step 1 Cook bacon until crisp; remove from pan and reserve fat. Step 2 Top 1 slice of bread with a slice of the cheese and the bacon. Top with remaining slice of cheese and remaining slice of bread. Step 3 Heat reserved fat over medium heat and add sandwich to the pan. Cook for about 5 minutes per side (or until golden brown).
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- Lunch:Lay out a large slice of lettuce, top with turkey. Sprinkle pepper over top and roll up. Repeat with remaining lettuce, turkey, and pepper. Enjoy!
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- Dinner: Step 1 Bring a pot of water to boil. Add chicken breast water and boil for 10-15 minutes, or until chicken is cooked through and no longer pink. Drain and set aside to cool slightly. Chop into bite sized pieces. Step 2 Throw everything into a non-stick pan on medium-high heat. Stir and cover for a few minutes until the veggies thaw and the cheese starts to melt.
If following this diet plan alongside Skinny Revolution’s program, you will see excellent results.
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