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The Perfect Weight Loss Menu

This is why the #1 New Year’s resolution is typically something health related, such as joining a gym or losing weight. And although I’ve posted dozens of healthy recipes over the past year, it’s not always easy during the work week to assemble 3 meals a day with limited time.

Eating healthy takes a little forethought and planning. If you’re trying to lose weight, it’s critical you pay attention to the ingredients in your meals. Breakfast and lunch tend to cause us the most problems due to limited time but a little bit of planning ahead can make a healthy breakfast and lunch a breeze to organize.

Here’s a sample menu for weight loss to get you jumpstarted.

❤️𝗕𝗥𝗘𝗔𝗞𝗙𝗔𝗦𝗧-

𝗕𝗘𝗥𝗥𝗬 𝗕𝗨𝗖𝗞𝗪𝗛𝗘𝗔𝗧 𝗢𝗔𝗧𝗦 (Gluten Free)

READY IN 10 MINUTES | SERVES 1

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦

½ cup Organic Buckwheat (ideally soaked overnight in water) *SEE NOTE BELOW

3 tablespoons milk of choice

1 teaspoon of vanilla powder

½ cup raspberries (if frozen, defrosted)

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

1) First off, rinse your buckwheat after soaking overnight in water to get rid of the slime layer!

2) In a blender or food processor, blend the buckwheat, milk and vanilla until you reach a porridge consistency. If you’re pressed for time, you can skip the blender and simply mix by hand the milk and vanilla powder into the buckwheat.

3) Heat your porridge for a few minutes over low heat or in the microwave for 1 minute. If required add more milk.

4) In a small bowl, smash your raspberries with a fork.

5) Transfer your porridge into a bowl and swirl through your raspberries.

𝗡𝗢𝗧𝗘: If you haven’t soaked your buckwheat groats overnight, it will take more like 30 minutes of simmering to cook to until soft.

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀- 𝟯𝟳𝟮

% Daily Value
Total Fat 3.9g 5%
Saturated Fat 0.6g 3%
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrate 74.4g 27%
Dietary Fiber 12.3g 44%
Total Sugars 8.3g
Protein 12.3g

Vitamin D 0mcg 0%
Calcium 27mg 2%
Iron 3mg 16%
Potassium 417mg 9%

❤️𝗟𝗨𝗡𝗖𝗛-

𝗚𝗥𝗘𝗘𝗞 𝗬𝗢𝗚𝗨𝗥𝗧 𝗖𝗛𝗜𝗖𝗞𝗘𝗡 𝗦𝗔𝗟𝗔𝗗

PREP TIME: 20 MINUTES | 6 ONE CUP SERVINGS

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦

3 cups cooked boneless skinless chicken breasts — (about 1 1/4 pounds or 3 small/medium breasts), 1/2-inch-diced
2 cups seedless red grapes — halved
3 medium stalks celery — diced (scant 1 1/2 cups)
2 large green onions — or 3 small/medium green onions, thinly sliced (about 1/4 cup)
1/2 cup sliced almonds — or slivered almonds, toasted
1 cup plain nonfat Greek yogurt
2 tablespoons nonfat milk
2 teaspoons honey
1 teaspoon kosher salt — plus additional to taste
1/2 teaspoon black pepper — plus additional to taste
2 tablespoons chopped fresh dill (skip if you dislike dill)
Serving suggestions: whole-grain bread — croissants, lettuce leaves, crackers

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

1. Place the diced chicken, grapes, celery, green onions, and almonds in a large bowl. In another bowl, whisk together the Greek yogurt, milk, honey, salt, and pepper. Pour over the chicken mixture and toss to coat. Taste and add additional salt and pepper as desired. If time allows, refrigerate for 2 hours or overnight.

2. When ready to serve, sprinkle with fresh dill. Serve as a filling for sandwiches, atop salad greens, as a dip with crackers, or simply enjoy it directly out of the bowl.

RECIPE NOTES

Leftover chicken salad will keep in the refrigerator for 3 to 4 days.

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀- 𝟮𝟲𝟬

% Daily Value
Total Fat 9.3g 12%
Saturated Fat 1.8g 9%
Cholesterol 65mg 22%
Sodium 504mg 22%
Total Carbohydrate 17.1g 6%
Dietary Fiber 2.7g 10%
Total Sugars 12.7g
Protein 27.2g

Vitamin D 0mcg 0%
Calcium 117mg 9%
Iron 2mg 12%
Potassium 548mg 12%

❤️𝗗𝗜𝗡𝗡𝗘𝗥-

𝗚𝗔𝗥𝗟𝗜𝗖 𝗥𝗢𝗔𝗦𝗧𝗘𝗗 𝗦𝗔𝗟𝗠𝗢𝗡 𝗪𝗜𝗧𝗛 𝗕𝗥𝗨𝗦𝗦𝗘𝗟𝗦 𝗦𝗣𝗥𝗢𝗨𝗧𝗦

TOTAL TIME: 45 MINUTES | 6 SERVINGS

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦

14 large cloves garlic, divided
¼ cup extra-virgin olive oil
2 tablespoons finely chopped fresh oregano, divided
1 teaspoon salt, divided
¾ teaspoon freshly ground pepper, divided
6 cups Brussels sprouts, trimmed and sliced
¾ cup white wine, preferably Chardonnay
2 pounds wild-caught salmon fillet, skinned, cut into 6 portions
Lemon wedges

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

1. Preheat oven to 450 degrees F.

2. Mince 2 garlic cloves and combine in a small bowl with oil, 1 tablespoon oregano, 1/2 teaspoon salt and 1/4 teaspoon pepper. Halve the remaining garlic and toss with Brussels sprouts and 3 tablespoons of the seasoned oil in a large roasting pan. Roast, stirring once, for 15 minutes.

3. Add wine to the remaining oil mixture. Remove the pan from oven, stir the vegetables and place salmon on top. Drizzle with the wine mixture. Sprinkle with the remaining 1 tablespoon oregano and 1/2 teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 10 minutes more. Serve with lemon wedges.

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡

𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀- 𝟯𝟯𝟰

% Daily Value
Total Fat 15.4g 24%
Saturated Fat 2.8g
Cholesterol 71mg 24%
Sodium 485mg 19%
Total Carbohydrate 10.3g 3%
Dietary Fiber 2.7g 10%
Total Sugars 2.0g
Protein 33.1g

Vitamin A Iu: 990IU
Vitamin C: 64mg
Folate: 75mcg
Calcium: 115mg
Iron: 2mg
Magnesium: 68mg

MENU NOTES-

These 3 recipes alone add up to just under 1000 calories. For most people, that’s low even when dieting, particularly if you’re exercising too. Make sure to eat a few healthy snacks between meals. A small handful of unsalted raw nuts, whole fruits or berries, and veggies like carrots and celery with peanut butter all make a great snack.

Make sure to avoid fruit juices and sodas (including diet) and drink plenty of water throughout the day. Unsweetened coffee and tea are fine too.

Use this template throughout the week and I absolutely promise you’ll see the pounds drop off.

❤️ LET’S MAKE 2020 YOUR YEAR FOR A HEALTHY CHANGE!

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