Wellness Meal Plan week 2

Week Two of wellness meal plan

Day 1:

Breakfast: Egg Muffin

Lunch: Turkey Slices and Egg on Salad with Tomato, Vidalia Onion and Peppercorn Dressing (This is only one of the dressing I like, I am not affiliated with this company.)

Dinner: Left Over Beef Stir Fry

Day 2:

Breakfast: Egg Muffin

Lunch: Italian Turkey Sausage Saute  1/2 Whole Wheat English Muffin

Dinner: Leftover Beef Stirfry

Day 3:

Breakfast: Sausage Muffin

Lunch: Homemade Tuna Salad, Tossed Salad with light dressing, select one that has a low fat content and low sugars.  One of my favorites is this Vidalia Onion and Tomato Dressing (This is only one of the dressing I like, I am not affiliated with this company.)

Vidalia Onion and Tomato Dressing


Dinner: Salad with Turkey luncheon meat, sliced eggs and Vidalia Onion and tomato dressing.

Day 4:

Breakfast: Egg Muffin, 1/2 Whole Wheat English Muffin

Lunch: Turkey luncheon Meat Slices with tossed salad and Vidalia Onion and Tomato dressing.

Dinner: We ate Dinner out and decided to do Mexican.  I chose a chicken Fajita Salad.  It was wonderful.  I didn’t get the taco salad shell that comes with it and opted for no sour cream.

Day 5:

Okay today is a “Cheat Day” You can have at least one cheat day per week.  Just don’t overdo it.

Breakfast: Scrambled Egg, 1/2 Whole Wheat English Muffin

Lunch:  1  Fried Chicken Leg, Potato Salad

Dinner: Grilled Hamburger on Bun with Lettuce tomato Ketchup and Mustard, Potato Salad.

Day 6:

Breakfast: Scrambled Egg, 1 slice Bacon, 1 cup Fruit Smoothie

Lunch: 1 hot dog (no bun), 3 tablespoons of potato salad. (potatoes are not one of the allowed vegetables on this diet, so no more potato salad for me)

Dinner: Honey Glazed Chicken, Tossed Salad with Catalina Dressing, 8 fresh cherries.

Day 7:

Breakfast: 1 Scrambled Egg, 1 1/5 Strip Bacon

Lunch: 1 Hamburger Patty (grilled made from 90% Lean Ground Beef), tossed Salad with Catalina Dressing

Half Hour Chicken Gumbo Ingredients

Dinner: Half Hour Chicken Gumbo Note: In this recipe, I substitute the cooking oil for Coconut Oil and the sausage for a Smoked Turkey Sausage also when chopping the Chicken up try to trim as much of the fat as you can. 1 Serving of this Gumbo is packed with 23 g Protein and 11 g Fat and only a few Carbs.

Half Hour Chicken Gumbo

When preparing your meals try to have 20 g of Protein, no more than 30 Carbs, 10 Fat.

Now as you can see, a couple times this week I ate a few things which were not the best choices.  Mainly the Potato Salad and Hot Dog.  White Potatoes are a big no no. They convert into Sugar once digested.  So try to avoid them.

However, even with a couple slip ups, I did see SUCCESS! I lost 2 more pounds. I even notice a little extra room in my clothes.

That is 5.5 LBS Total.

 See ya next week!


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Posted in Meal Prep for the Work Week

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