What Kia does often? EAT!
What Kia tries NOT to do? Starve herself.
Yes! Healthy alternatives can be an investment (financially and time-wise). In this race to better habits, your commitment level will be dependent upon your answer to this question:
How much are YOU worth?
I know that this is a loaded question, but please set aside time to mediate on your answer before partaking in any life-changing journey. The ways in which we see ourselves, will determine how we see our weight loss journey (or any journey). Since I personally know how scary the journey to overall health can be: I want to walk together alongside you.
This week I've included a 5 day meal plan, with 6 meals/snacks per day. There is a grocery list and 2 recipes included for Meal Prep 1 & Meal Prep 2.
I'm definitely a working girl and am allergic to dairy! To support my lifestyle, I've included all non-dairy meals accompanied by quick & easy snacks. Please, make sure to drink at least 1 GALLON of water everyday and 1 cup of detox tea w/ lemon and stevia (for sweetness) once a day. At the end of each day, you will have consumed between 1,550-1,800 GOOD calories.
Grocery List:
Breakfast/Smoothies/Snacks:
16 oz Power Greens (Kale, Spinach, Chard, etc.)
Bag of seedless grapes
5 lemons
1 avocado
4 bananas
1 cucumber
2 Kiwis
1 pack Blueberries
Chia seed
Flaxseed
Dry roasted peanuts (sea salt only)
Belvita Breakfast Biscuit pack
Wasa Whole Grain Crispbread
Oatmeal (see brand suggestions on calendar)
Bob's Red Mill Gluten Free Oat Granola
Almond milk
Almond yogurt
Multi-grain bread (at least 4g of Fiber or more)
Unsalted peanut butter
Strawberry Jam
Red pepper hummus
1/2 dozen eggs
Salmon lox
1 box of stevia packets
Optional: 1LB sliced deli turkey
Meal Prep 1 - Chicken & Quinoa Salad w/ Lentil soup:
Olive Oil
Skinless/Boneless Chicken cutlets
1 cup raw Quinoa
1 cup Lentils
1 can crushed tomatoes
2 cans vegetable broth
1lb Smoke Turkey neck
5 oz Power Greens (Kale, Spinach, Chard, etc.)
1 jar Banana Pepper rings
1 Tomato (possibly on the vine)
1 big cucumber
1 yellow onion
3 cloves garlic
1 red onion
1 red pepper
Optional seasonings for soup: thyme, coriander, cumin, pepper flakes
Meal Prep 2 - Roasted pork w/ Apple chutney, roasted vegetables, and sweet potatoes:
Pork shoulder
2 granny smith apples
2 yellow onions
2 cloves garlic
Cinnamon
Brown sugar
1/2 stick butter
Zucchini
Mushrooms
1 Red pepper
1 Tomato (possibly on the vine)
Sweet Potatoes
Optional: Shaved Coconut
Dessert/Treats
Oui by Yoplait non-dairy yogurt
100% cocoa powder
2 bananas
MEAL PREP 1:
Ingredients:
Chicken & Quinoa Salad:
4 tbsp Olive Oil
2 tbsp vinegar
5 pieces thin skinless/boneless chicken cutlets
1 cup raw Quinoa
5 oz Power Greens (Kale, Spinach, Chard, etc.)
Banana pepper rings (as many as you'd like)
1 Tomato diced
1 big cucumber thinly sliced
1 red onion thinly sliced
1 red pepper diced
Optional garnish: Mozzarella style Almond Cheese
Lentil Soup: CLICK HERE FOR ORIGINAL RECIPE
4 tbsp Olive Oil
1 cup Lentils
1 can crushed tomatoes
2 cans vegetable broth
2 cups water
1lb Smoke Turkey necks
1 yellow onion minced
3 cloves garlic minced
1/2 fresh lemon
Optional seasonings for soup: 1/2 tsp thyme, 2 tsp coriander, 2 tsp cumin, 1 tsp curry powder
Preparation:
First, begin to boil smoke turkey necks in salt water (boil until tender - at least 2 hours).
While turkey necks boil, season and cook chicken cutlets on top of stove in skillet with 2 tbsp olive oil.
Then cook quinoa (reference packaging for cooking instructions)
While hot ingredients cool, chop and mix together remaining ingredients for salad.
Add chicken and quinoa to mixed salad. Atop with banana pepper rings, 2 tbsp olive oil, and 2 tbsp apple cider vinegar.
Add optional almond cheese and set aside in refrigerator to cool.
Start preparing soup by adding 2 tbsp olive oil, chopped onion, and chopped garlic to deep saucepan. Stir frequently
Next, add can of crushed tomatoes. Stir.
Add 1 cup of lentils, 2 cans vegetable broth, 2 cups water, and all optional seasonings to saucepan.
Allow to simmer slightly covered for 20 mins.
After, remove 2-3 cups of contents, puree in blender, and add pureed substance back into saucepan. Stir.
Lastly, squeeze lemon half into sauce pan and continue to season soup with salt, pepper, and other spices until desired taste is achieved.
Meal Prep 2:
Ingredients:
Roasted Pork:
1 Pork shoulder (no more than 4lbs)
1 granny smith apple sliced
1 yellow onion sliced
1/2 Red pepper sliced
2 tbsp brown sugar
2 tbsp vinegar
Salt
Apple Chutney:
1 granny smith apple sliced thin
1/2 onion sliced thin
2 tsp Cinnamon
1 tbsp Brown sugar
1/2 stick butter
1/2 fresh lemon
Roasted Vegetables & Sweet Potatoes:
Zucchini
Mushrooms
1/2 chopped onion
1/2 Red pepper chopped
1 Tomato diced
Sweet Potatoes
Optional: Shaved Coconut
Preparation:
First, mix all preferred seasonings together in bowl with 2 tbsp Olive oil and brown sugar.
Next, use brush to glaze olive oil concoction over entire shoulder.
Line roasting pan with aluminum foil, layer bottom with thinly sliced onion, 1 granny smith apple, and 1/2 red pepper (save the rest for roasted veggies).
Place glazed pork in roasting pan and roast WITHOUT COVER on 350 degrees.
Desire less crispy skin?
After 30 minutes, turn temperature down to 325 degrees.
Pork needs to cook for about 4 hours (to confirm fully cooked: place long fork through fattest part of meat. If fork pears straight through and juices flow out, shoulder is tenderly thorough.)
Apple Chutney: In saucepan, add sliced granny smith apple, sliced onion, cinnamon, brown sugar, and 1/2 stick butter. Squeeze half lemon over and stir.
Cook until apples and onions are caramelized.
While fully roasted pork shoulder is cooling (about 30 minutes), begin to prepare roasted vegetables and sweet potatoes
Line cookie sheet with parchment paper (if unavailable aluminum foil is fine).
Drizzle 2 tbsp olive oil along bottom, place vegetables, sweet potatoes, remaining red pepper, and sliced onion atop.
Season with salt, pepper, 1 tsp Italian seasoning, 1/2 tsp garlic powder, and 1/2 tsp chili powder.
Optional: sprinkle 2 tbsp shaved coconut and squeeze half lemon over entire contents.
Roast in oven on 375 degrees for 25 mins (For a more tender taste, roast on 350 for an extended time).
Take out, add diced tomato, and place back in oven for 10 mins (maybe even less). Done