Thursday, 2 July 2015

Summer Body Challenge. Week 1


WEEK 1

DAY 1:

Monday

Breakfast: Banana-Walnut Crepe 

Blend 1 egg, 1 banana and 2 tablespoons of oats. Add 1 teaspoon of vanilla extract and a dash of cinnamon if desired. Cook over a slightly oiled pan. Turn until the bottom side is fully cooked . Top with 5 strawberries, 2 tablespoons of walnuts and a teaspoon of honey (I use sweet freedom). (390 calories aprox)

Lunch: Chicken Sandwich

2 slices of whole meal bread toasted. Spread half a ripe avocado of them. Add 1 piece of chicken breast grilled. Top with lettuce, 2 slices of tomato and red onion. (325 calories)

Snack: Apple Rice cakes

2 rice cakes. Spread 1 tablespoon of almond butter on each. Top with half an apple on each rice cake. (403 calories)

Dinner: Omelette

2 eggs. 1/2 yellow pepper, handful of spinach, 1 tomato, 3 mushrooms, onion. Chop veggies. Sauté them on a frying pan. Whisk egg in a bowl. Place egg with veggies. cook omelette on both sides. Plate it and ego it. Have 1/2 a grapefruit with this. (300 calories)

Total calories: 1418

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Day 2

Tuesday:

Breakfast: Mango & Strawberry Smoothie

In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: California Burger

1 wholemeal pitta (140 calories). 1 beef or turkey burger  ( Mix 100 grams of turkey of beef mince with onion, sea salt, pepper and 1 egg white. Mix well, form burger and place under the girl for 10-12 minutes. If you are doing more burgers like on 500 grams on mince add the full egg). Spread the pitta with 1 teaspoon of dijon mustard, add lettuce, 1/2 red pepper and 2 slices of avocado. (360 calories)

Snack: Fruit and Nuts

1 apple + 12 walnut halves (285 calories)

Dinner: Salmon Salad

1 piece of salmon grilled. 2 handfuls of lettuce, 1 tomato, 1/4 cucumber, 2 tablespoons of pumpkin seeds. Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (305 calories)

Total calories: 1300

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DAY 3:

Wednesday:

Breakfast: Vanilla Overnight Oats

On the night before prepare in a bowl or any glass container: 1/2 cup of oats, 1 cup of frozen blueberries, 1 teaspoon of vanilla extract, 1 cup of almond milk. leave inside the fridge overnight eat cold or microwave for 2 minutes if desired. (300 calories)

Lunch: Avocado & Salmon Salad

100 grams of salmon. 2 handful of lettuce, 1 tomato, cucumber, onion. Have 1/2 a grapefruit with that. Dressing for salad: Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (360 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Eggy Pitta

2 wholemeal pitta (about 140 calories each). Refill with 2 scrambled eggs. Scramble the eggs with 3 mushroom, 1 tomato and 2 tablespoons of chopped onion. (328 calories)

Total calories: 1348 calories

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Day 4

Thursday:

Breakfast: SAME AS DAY 1:

Banana-Walnut Crepe (390 calories)

Lunch: Chicken & Apple Salad

Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Rice Cakes With Apple

2 rice cakes with a spread of 1 tablespoon of almond butter on each and topped with half an apple on each cake (403 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total calories: 1523

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Day 5

Friday:

Breakfast: Mango & Strawberry Smoothie

SAME AS DAY 2: In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: Chicken & Apple Salad

SAME AS PREVIOUS DAY: Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total Calories: 1300 calories

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Day 6

Saturday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top. (180 calories) 

Dinner: CHEAT MEAL

(1 take away, homemade or anything you are craving) You can swap your cheat meal for Sunday or Friday night. 

*No total calories due to cheat meal*

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Day 7: 

Sunday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top + 1 apple. (300 calories) 

Dinner: Mediterranean Sandwich

1 can of tuna. 2 slices of wholemeal bread. 1 tomato sliced, lettuce leaves. 1 tablespoon of low fat mayo (optional) and a teaspoon of dijon mustard. Spread the mayo and dijon mustard and your bread. top with tuna, lettuce, tomato and form your sandwich. (400 calories)

Total Calories: 1334


SHOPPING LIST

  • Oats
  • eggs
  • banana
  • walnut
  • olive or coconut oil
  • honey
  • strawberries
  • wholemeal bread
  • chicken
  • lettuce
  • tomato 
  • onion
  • cinnamon 
  • vanilla extract
  • Avocado
  • Rice cake
  • apple
  • almond butter
  • spinach
  • grapefruit
  • Mango
  • wholemeal pitta
  • minced beef or turkey
  • dijon mustard
  • red pepper
  • Salmon
  • Cider Vinegar
  • Red pepper
  • Dijon Mustard
  • Frozen Blueberries
  • Almond milk
  • Sea Salt
  • black pepper
  • dark chocolate
  • ryvita crackers
  • brown rice
  • rashers
  • low fat cheddar cheesse










8 comments:

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  7. After being in relationship with Wilson for seven years,he broke up with me, I did everything possible to bring him back but all was in vain, I wanted him back so much because of the love I have for him, I begged him with everything, I made promises but he refused. I explained my problem to someone online and she suggested that I should contact a spell caster that could help me cast a spell to bring him back but I am the type that don't believed in spell, I had no choice than to try it, I meant a spell caster called Dr Zuma zuk and I email him, and he told me there was no problem that everything will be okay before three days, that my ex will return to me before three days, he cast the spell and surprisingly in the second day, it was around 4pm. My ex called me, I was so surprised, I answered the call and all he said was that he was so sorry for everything that happened, that he wanted me to return to him, that he loves me so much. I was so happy and went to him, that was how we started living together happily again. Since then, I have made promise that anybody I know that have a relationship problem, I would be of help to such person by referring him or her to the only real and powerful spell caster who helped me with my own problem and who is different from all the fake ones out there. Anybody could need the help of the spell caster, his email: spiritualherbalisthealing@gmail.com or call him +2349055637784 you can email him if you need his assistance in your relationship or anything. CONTACT HIM NOW FOR SOLUTION TO ALL YOUR PROBLEM

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  8. My husband and I have been married for 3 and a half years. In June it will be 7 years that we have been a part of each other lives. Recently he found out about a guy I slept with when we were separated and I did not tell him about. Before we got married we both agreed to let everything out and start fresh. I didn’t tell him. I was embarrassed bc the guy and I never actually had sex…just everything that led up to it. not to mention it was my brothers best friend and a huge mistake. well it came out recently along with some lies. A friend told my husband I cheated on him and I have never cheated on my husband nor would I ever. He is convinced I am a cheater. we have 2 beautiful kids and all I have ever wanted is a happy family. my kids and my husband truly are my everything. I can not see a future where my husband is not in it. I want to do whatever I can to save my marriage but I feel my husband is already set on the divorce. I know I could have been a better wife to him….a wife he deserves but now I fee like I have realized it too late. I look at my kids and I hate myself for allowing myself to break my family apart. I know my husband is not perfect and he has hurt me tremendously these past 5 years we have been off and on but we made it through for a reason. I love him and I want to save my marriage, one day a friend of my introduce me to a spell caster online who lift me up gave me hope and with-in 2 days after his spell my husband who told me he needed a divorce, called me and take me back home to me i must say today we are happily as one big family again all thanks to Dr joy a father and a real spell caster.Contact email address joylovespell@gmail.com Call him +2348100452479.

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