Weekly Plan Template
Weekly Planner Template
#1: Power Wrap
2 egg + 1 egg whites – beaten
1/2 tomato, sliced
2 C. Wilted spinach
1 Ezekiel tortilla (Look in health food freezer section)
Directions: Lightly spray a non-stick skillet and heat over medium heat. Warm the tortilla. Lightly spray the pan again, add beaten eggs and scramble. Once cooked, remove and add spinach to hot pan to lightly wilt. Add to the tortilla with sliced tomato. Roll up and enjoy. **You can eat with a piece of Ezekiel toast.
1 c. old fashioned oatmeal (no sugar added)
1 diced apple
½ C. Almond milk
1 tbls pure maple syrup
Directions: Prepare oatmeal as directed on the package. Add milk, apple and walnuts. *Drizzle maple syrup or 1 tbls honey (optional)
3#: Toast with fruit
1 pc. Raisin Ezekiel bread
1 tbls peanut or almond butter
1 cup cantaloupe or seasonal fruit
#4: Cottage cheese (I know I said no dairy, but low fat cottage cheese is OK )
3/4 cup low fat cottage cheese
1 cup pineapple and strawberries, or seasonal fruit
#1: Veggies & Hummus
½ bell pepper (sliced)
½ cucumber (sliced)
2 T. hummus for dipping
#2 One serving of Shakeology (any flavor)
1 cup water
½ C. Almond milk
****If you don’t have Shakeology, substitute for 1 serving of fruit (I like apples) with 15 – 20 raw almonds.
2 Tbsp. natural peanut (or almond) butter
2 celery sticks
Top with 15 raisins.
1 cup plain Greek yogurt. (I like Australian yogurt)
15 almonds and 1 serving of fruit (try an orange!)
#1 Tuna Salad
4 oz. water-packed tuna, drained
2 scallions – sliced
1/4 cup cottage cheese or 2 tbls (MEASURED light or olive oil mayo
2 cups mixed greens (spinach, arugula, chard, kale, etc)
Salad dressing 1 TBSP *EVOO, squeeze lemon, or red wine vinegar, salt and pepper to taste.
Directions: In a bowl, mix tuna, scallions, cottage cheese, or mayo. Dress salad and tomatoes, Spoon over tuna over salad.
#2 Lunch: Egg salad Wrap
3 hard-boiled eggs, yolk removed from two
1/4 cup of low-fat cottage cheese
Ezekiel tortilla (or whole wheat)
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste
Directions: Chop up hard-boiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, and 1 sliced Roma tomato.
#3 Lunch: Turkey Avocado Roll-Up
4 oz turkey breast (look for no-nitrate, no-preservative meat)
1 Ezekiel tortillas – (in most stores, health food, freezer section)
1/4 avocado sliced
1 cup fresh spinach
Directions: Spread tortilla with avocado. Place turkey, tomatoes and spinach on top. Roll up and enjoy!
#4 Deviled Eggs
3 hard boiled eggs halved (discard yolks)
Directions: fill each half with hummus, serve over a bed of greens with dressing. Dress salad with 2 tsp EVOO fresh very finely diced garlic, red wine vinegar.
#1 Dinner: Chicken Quinoa
4 oz chicken breasts, grilled and diced
3/4 cup cooked quinoa
1/4 red pepper diced
1 scallion sliced
1/2 avocado diced
Fresh Cilantro (I like a lot of this stuff)
1/4 cups of black beans
Directions: combine all ingredients except chicken, toss well, let sit for an hour or more to allow the flavors to blend. Salt and pepper to taste. Just before serving top with 4 oz grilled chicken. Serve over a bed of spinach or greens.
#2 Dinner: Burgers and Steamed Veggies
4 oz lean beef (or turkey) or veggie burger
Seasonings of choice (avoid salt)
1 tomato – sliced
4 leaves romaine lettuce
1 C each steamed veggies (broccoli, cauliflower, zucchini, carrots etc.) season with your choice of garlic, lawrys, lemon or salt and pepper.
Directions: Grill or cook on stove-top. Steam veggies. Serve burgers with
lettuce, tomato, onion (or veggie toppings of choice) and steamed veggies on the side.
#3 DINNER- Honey Dijon Chicken with Steamed Garlic-Parmesan Broccoli ***
4 oz Chicken breast
1 tbls Dijon mustard
1 tbsp. Olive oil
1 tbsp. parsley flakes
Sea salt, to taste
2 cups broccoli
2 tbsp. Parmesan cheese
Garlic salt, to taste
Directions: Mix Dijon mustard with olive oil , add parsley flakes and salt. Coat chicken breast in the mustard mixture. Cook on a grill, or broil, for about 7 minutes on each side (or until cooked, careful not to over cook). Steam frozen or fresh broccoli. Sautee 2 cloves very finely diced garlic, in 1 tbls olive oil. Coat broccoli top with Parmesan cheese.
#4 Dinner: Black Bean Burrito
1/2 cup black bean
1/2 c brown rice
2 Ezekiel tortilla (or whole wheat tortilla)
4 tbls salsa
Directions, divide beans, rice, avocado on two tortillas. Roll, and enjoy with salad.
Coach Vera’s easy fool proof Breakfast:
2 Scrambled whole eggs
Lightly wilted spinach
1 pc Ezekiel toast
Spray a small frying pan with non stick cooking spray, heat
scramble 2 eggs with a ounce of water, salt and pepper to taste
add to hot frying pan, cook until done, transfer to dish
in the same hot pot, add baby spinach, remove from heat, toss lightly wilt
transfer to another plate, add eggs to top
serve with toast. (I like my toast dark, and eat it dry)
prep time: 5 minutes
cook time: 5 minutes
Thanksgiving is behind us, and Christmas and New Year are looming just days away. All of the festivities are in full swing, so how is one to stay on track with health during the holidays?
Look I get it. I’m running around as well…parties, shopping, cooking, teaching…all while running a home based business, and now watching my new grandson a couple of days a week. It’s a lot. When life gets crazy, it’s easy to let your health take a back seat. I know because I’ve done it…over and over again.The problem is that all this extra stuff over the holidays puts an incredible amount of stress on our body. Our body, in return, will react…most of the time with fatigue and/or weight gain. But those aren’t the only issues, stress can show up in many other ways. When we do this year after year, the stress takes a cumulative affect on us. Here’s the reality: the holidays happen, yup every year. And I look forward to them. So what can you do NOW, perhaps differently than in the past to help combat the stress and stay on track? Here are my top 5 tips:
Set realistic expectations. Don’t try to do everything yourself. You can’t! Ask for help. You’ll be amazed how willing others are to wrap the presents, bring a dish, or do what ever it is you ask for. Also pick and choose the activities that you’ll do. Trying to do everything will stress you out. The holidays are to be enjoyed, yes even by you
Drink water. Keep a bottle of water with you at all times. If you are snacking, drinking adult beverages (more often than normal), or running around like a nut, toxins will build up in your body. Water is imperative to help flush out your system and keep you hydrated. You will feel so much better just by ensuring that you are drinking enough H2O. It’s true! Try it.
Walk walk walk. Working out may be the last thing on your mind and doesn’t really fit into your holiday schedule, and that makes it’s easy to put it off. But exercise will help combat stress. So even with all of the busyness, you can walk. It’s not difficult to add extra steps. Park far away from the store (not a hard one during this time of year.) Take a walk around the block during lunch or when you get home to clear your head. Just get moving!
Have a game plan. Remember, the holidays are IN December. They aren’t the entire month of December. Big difference yet many treat December as a free-for-all. There is no reason to go wild with food. Eating unhealthy foods a couple of times during the holiday season can be dealt with. Eating them all the time in December will put an incredible amount of stress on the body, possibly resulting not only in weight gain but adrenal fatigue and leaky gut, restless sleep.
Have a support system. This can be family, friends, or even online support including my Facebook page…hint hint. Sometimes we just need a safe place to vent and know we are not alone. I don’t know about you but just connecting with like-minded friends on social media helps keep me from reaching for the cookies. It’s the truth, I count on you for my accountability too.