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










18 comments:

  1. This is the meal plan and shopping list I've been looking for. So happy to have discovered you through instagram 😊

    ReplyDelete
    Replies
    1. My names are Ashley Vivian, Am here to share a testimony on how Dr Raypower helped me. After 1/5 year relationship with my boyfriend, he changed suddenly and stopped contacting me regularly, he would come up with excuses of not seeing me all the time. He stopped answering my calls and my sms and he stopped seeing me regularly. I then started catching him with different girls several times but every time he would say that he love me and that he needed some time to think about our relationship. But cannot stop thinking about him so i decided to go online and i saw so many good talk about this spell caster called Dr Raypower and i contact him and explain my problems to him. He cast a love spell for me which i use and after 24 hours, my boyfriend came back to me and started contacting me regularly and we moved in together after a few months and he was more open to me than before and he started spending more time with me than his friends. We eventually got married and we now have been married happily for 3 years with a son. Ever since Dr Raypower helped me, my partner is very stable, faithful and closer to me than before.You can also contact this spell caster and get your relationship fix Email: urgentspellcast@gmail.com see more reviews about him on his website: http://urgentspellcast.website2.me Call or WhatsApp: +1 (424) 330-8109







      My names are Ashley Vivian, Am here to share a testimony on how Dr Raypower helped me. After 1/5 year relationship with my boyfriend, he changed suddenly and stopped contacting me regularly, he would come up with excuses of not seeing me all the time. He stopped answering my calls and my sms and he stopped seeing me regularly. I then started catching him with different girls several times but every time he would say that he love me and that he needed some time to think about our relationship. But cannot stop thinking about him so i decided to go online and i saw so many good talk about this spell caster called Dr Raypower and i contact him and explain my problems to him. He cast a love spell for me which i use and after 24 hours, my boyfriend came back to me and started contacting me regularly and we moved in together after a few months and he was more open to me than before and he started spending more time with me than his friends. We eventually got married and we now have been married happily for 3 years with a son. Ever since Dr Raypower helped me, my partner is very stable, faithful and closer to me than before.You can also contact this spell caster and get your relationship fix Email: urgentspellcast@gmail.com see more reviews about him on his website: http://urgentspellcast.website2.me Call or WhatsApp: +1 (424) 330-8109

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      I am so grateful to the great Dr BEN i for curing my herpes disease,for 4 years ago i was having this infection that made me look so horrible, since i have been having this disease i have been in a complete agony weeping everyday, i have gone to several places trying to get a cure but nothing was change, i had to search for solution in the internet, luckily i came across this testimony of how Dr BEN a cured a lady from this terrible affectio so i decided to contact him through his email voodoospelltemple80@gmail.com i told him exactly how i was feeling and he assure me that he will help me to get cured from my disease, i believed him and obeyed all his instruction that he gave to me, afterwards he prepare a cure for me and when i received it and started using it just as he has promised me, i was cured totally within 2 weeks of usage. contact him at his email: voodoospelltemple80@gmail.com Whatsapp +2348140111921




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      I am so grateful to the great Dr BEN i for curing my herpes disease,for 4 years ago i was having this infection that made me look so horrible, since i have been having this disease i have been in a complete agony weeping everyday, i have gone to several places trying to get a cure but nothing was change, i had to search for solution in the internet, luckily i came across this testimony of how Dr BEN a cured a lady from this terrible affectio so i decided to contact him through his email voodoospelltemple80@gmail.com i told him exactly how i was feeling and he assure me that he will help me to get cured from my disease, i believed him and obeyed all his instruction that he gave to me, afterwards he prepare a cure for me and when i received it and started using it just as he has promised me, i was cured totally within 2 weeks of usage. contact him at his email: voodoospelltemple80@gmail.com Whatsapp +2348140111921

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  3. Hi everyone!!!
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  5. THE TRUE SOLUTION TO MARRIAGE , CHEATING , DIVORCE , AND RELATIONSHIP ISSUES
    I will try to make this short as possible. In July I found out that my husband of almost 17yrs was having an affair and he actually brought this woman to my home. I was devestated to say the least. I met my husband 18yrs ago and he swept me off my feet and we got married 11months after we met. We had a great marriage (I thought) we have two beautiful boys. In 2015 we moved 800 miles away to a very small town due to his job. I quit my high paying job at a company that I had worked at for 14yrs to move away from my family and job/career to be a stay at home mom. Then here we are 2 and 1/2 years later going through a divorce and no job. I felt schizophrenic going through all of these emotions from acceptance, to denial, to how can this be and back again. I tried all the best effort i could to get him back from this woman whom he was havingan affiar with, and make him see how much i love to be with him. but he insisted he never wanted to be with me anymore. Its was almost 4 months since he started living with this other woman, then i decided to use DR BLESSING spells for help because i had no other choice and i felt everything was lost to me. I had the most wonderful and happy marriage after using his spell in just 24 hours, and that was how my marital life was fixed back to its right track. If you are one of the people who is in a loveless and unhappy marriage that cannot be salvaged (and you can only determine that by being very honest with yourself), believe me...there IS light at the end of this tunnel. Here is his
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  6. 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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  7. 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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  8. I URGENTLY NEED MY EX BACK WITH THE HELP OF A POWERFUL LOVE SPELL CASTER EMAIL PRIEST WISDOM ON SUPERNATURALSPELL@YAHOO.COM OR WHATSAPP HIM +2348124644470

    Hello, I am Ledan Mini After being in relationship with Anderson for 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 my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, 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 4 pm. 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. email: {Supernaturalspell@yahoo.com } or whatsapp him {+2348124644470}

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    I URGENTLY NEED MY EX BACK WITH THE HELP OF A POWERFUL LOVE SPELL CASTER EMAIL PRIEST WISDOM ON SUPERNATURALSPELL@YAHOO.COM OR WHATSAPP HIM +2348124644470

    Hello, I am Ledan Mini After being in relationship with Anderson for 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 my friend and she suggested that I should rather contact a spell caster that could help me cast a spell to bring him back but I am the type that never believed in spell, I had no choice than to try it, I mailed the spell caster, 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 4 pm. 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. email: {Supernaturalspell@yahoo.com } or whatsapp him {+2348124644470}

    Website http://effectivandreallovespellcaster.blogspot.com

    ReplyDelete
  9. I was depressed when doctor told me that I have been diagnosed with Herpes disease I thought about my Family, I know my Family will face a serious problem when I'm gone, I lost hope and I wept all day, but one day I was searching the internet I found Dr.ezomo contact number. +2349069171173 I called him and he guided me. I asked him for solutions and he started the remedies for my health. Thank God, now everything is fine, I'm cured by Dr.ezomo herbal medicine, I'm very thankful to Dr.ezomo and very happy with my hubby and family. email him on dr.ezomorootandherbals@gmail.com or you can also reach him through WhatsApp number+2349069171173
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    ReplyDelete
  10. Greetings to the general public, I want to tell about how I was cured of HIV disease by a Doctor called Dr. Aire. I was browsing the Internet searching for remedy on HIV and I saw a comment of people talking about how Doctor AIre cured them. I was scared because I never believed in the Internet but i was convince to give him a try because i having no hope of been cured of HIV so I decided to contact him with his email that was listed on the comment drairehome@gmail.com when I contacted him he gave me hope and send a Herbal medicine to me that I took and it seriously worked for me, am a free person now without problem, my HIV result came out negative. I pray for you Dr. AIre God will give you everlasting life, you shall not die before your time for being sincere and great men. Am so happy, you can also contact him if you have any problem Email: drairehome@gmail.com or Add him up on WhatsAp +2347036740271
    Greetings to the general public, I want to tell about how I was cured of HIV disease by a Doctor called Dr. Aire. I was browsing the Internet searching for remedy on HIV and I saw a comment of people talking about how Doctor AIre cured them. I was scared because I never believed in the Internet but i was convince to give him a try because i having no hope of been cured of HIV so I decided to contact him with his email that was listed on the comment drairehome@gmail.com when I contacted him he gave me hope and send a Herbal medicine to me that I took and it seriously worked for me, am a free person now without problem, my HIV result came out negative. I pray for you Dr. AIre God will give you everlasting life, you shall not die before your time for being sincere and great men. Am so happy, you can also contact him if you have any problem Email: drairehome@gmail.com or Add him up on WhatsAp +2347036740271

    ReplyDelete
  11. Greetings to the general public, I want to tell about how I was cured of HIV disease by a Doctor called Dr. Aire. I was browsing the Internet searching for remedy on HIV and I saw a comment of people talking about how Doctor AIre cured them. I was scared because I never believed in the Internet but i was convince to give him a try because i having no hope of been cured of HIV so I decided to contact him with his email that was listed on the comment drairehome@gmail.com when I contacted him he gave me hope and send a Herbal medicine to me that I took and it seriously worked for me, am a free person now without problem, my HIV result came out negative. I pray for you Dr. AIre God will give you everlasting life, you shall not die before your time for being sincere and great men. Am so happy, you can also contact him if you have any problem Email: drairehome@gmail.com or Add him up on WhatsAp +2347036740271

    ReplyDelete
  12. Just wanna say a big thank you patrice cythia for introducing me to Dr Ezomo the great HERBALIST that helped me prepare home remedies that cured my herpes simplex virus (HSV1&2) I was infected with herpes for the past two years and i was not happy all day so i was desperate to get a cure so that i can live normal and get healthy. One day i was less busy so i decided to make latest research on herpes cure and i found a site were everyone was talking about Dr Ezomo and has ability to cure Herpes, HIV, HPV, Cancer, ALS, COPD, Anthrax, genital wart, cold sore, Arthritis skin tag and all manners of diseases and virus. So i discussed with cythia and she explained to me that its very easy working with Dr Ezomo so i contacted Dr Ezomo via email dr.dr.ezomorootandherbals@gmail.com and he helped me just as he has helped others now I am now cured from herpes am very happy now. and i can also assure you that he can also help you. so if you need the service of DR Ezomo kindly contact him dr.ezomorootandherbals@gmail.com. or whatsapp +2349069171173.He can also cure so many sickness

    ReplyDelete
  13. I was diagnose with human papilloma virus (HPV) 4 years ago and i met a doctor he told me there is no cure and i have be taking some medication the warts multiplied when trying to removed them and it got me embarrass and pains, luckily few weeks ago i was recommend to Dr Onokun for natural treatment after one week i got 100% cure and all the wart and pains got disappeared, i sheared this post because its part of my life experience, encase anyone need speedy help about this cure email Dr Onokun via, dronokunherbalcure@gmail.com

    ReplyDelete
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  15. Our struggle with infertility started in 2018, months after we got married. After a year of failed attempts trying to conceive naturally, we seek help through a local specialist. We were told that our treatment options were limited, and after a year of no progress, we were close to giving up. We decided to take a break from the struggle and heartache to discuss our options. During that time, we researched and found Priest Babaka, We knew after reading patient success stories and his achievements that we wanted to meet with him. Little did we know how much he would change our lives. At our consultation, he told us that we had a 0% chance of conceiving and that his Pregnancy Herbal Medicine was our only option.We decided to go through with the process and on our first try, I became pregnant with twins!

    Fast forward 9 months later and meet our twins :) Leighton and Hamilton were born April 5th . We can’t thank Priest Babaka enough for the tremendous care that he provided and for the greatest gift we’ve ever been given, the gift of being parents. contact Priest Babaka on babaka.wolf@gmail.com or Facebook at priest.babaka , you will definitely have a baby to make you a parent. He handle Pregnancy related cases.

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