Seven Day Healthy Eating Habit to Slim Your Body

DAY 1
BREAKFAST:
Glass of green tea ( I like it with mint)
2 eggs on toasted whole wheat english muffins
Light sprinkle of herbamare

MID-MORNING SNACK:
Whey protein shake (containing at least 25 grams of protein)
1 cup coconut milk (unsweetened)
Water

LUNCH:
1 serving size whole wheat bread (might only be 1 slice, read your label)
1 slice (1 oz) low fat cheese
4 oz grilled chicken
mayo and mustard sparingly
sliced tomato
lettuce

MID-AFTERNOON SNACK:
1 serving size yogurt
1 cup fruit
1/4 cup chopped walnuts

DINNER:
Lettuce Wrap

Ingredients

• 1skinless chicken breasts, cubed
• 1/2 teaspoon safflower
• chopped fresh mushrooms
• water chestnuts, drained and diced
• 1 teaspoon minced fresh gingerroot
• 2 teaspoons rice vinegar
• 1 teaspoon reduced-sodium soy sauce
• 1/8 teaspoon garlic powder
• sprinkle crushed red pepper flakes
• 1/4 cup shredded carrots
• 2 large lettuce leaves
• sliced almonds, toasted

Directions

• In a large nonstick skillet coated with cooking spray, cook chicken in 1 teaspoon safflower for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside.
• In a small bowl, whisk the vinegar, soy sauce, garlic powder, and red pepper flakes. Stir in the carrots, onions and chicken mixture.
• Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up. Yield: 1 serving

DAY 2
BREAKFAST:
Egg White Omlete

Combine 3 egg whites,1 tablespoon nonfat milk, and 1/2 tsp herbamare in a bowl.

Coat pan with cooking spray. Add 3/4 cup chopped fresh baby spinach and pour egg weights over spinach.Sprinkle grated parmesan. Serves 1

MID-MORNING SNACK:
1 serving of granola
1 serving of plain yogurt
1 cup fruit

LUNCH:
Tuna sandwich on whole wheat.
Light on the mayo and one serving on bread.
Lettuce and tomato of course :)

MID-AFTERNOON SNACK:
Whey protein shake (containing at least 25 grams of protein)
1 cup coconut milk (unsweetened)
Water

DINNER:
Salmon with a side salad and brown rice.
I like to sprinkle all different kinds of spices and herbs on my salmon and then cook it in the oven.

DAY 3
BREAKFAST:
Almond Butter English Muffin
English muffin, 2 tablespoons of almond butter. 1 tablespoon of raisins with a light drizzle of honey.
                 
MID-MORNING SNACK:
Strawberry Shake
Combine strawberry whey protein and 1 cup coconut milk with extra water.
Tip: You can shake it up in a cocktail shaker.

LUNCH:
REPEAT
Tuna sandwich on whole wheat.
Light on the mayo and one serving on bread.

MID-AFTERNOON SNACK:
Whey protein shake (containing at least 25 grams of protein)
1 cup coconut milk (unsweetened)
Water


DINNER:

Bacon Wraped Chicken Served with a side salad.

Bacon Wraped Chicken

Ingredients

1 chicken breast
1 fresh sage leaves

1 slice turkey bacon

2 teaspoons extra-virgin olive oil, divided

1/4 cup fat-free, lower-sodium chicken broth

1 Tablespoon fresh lemon juice

1/8 teaspoon cornstarch

Lemon wedges

Preparation

Sprinkle the chicken evenly with little salt. Place 1 sage leaves on top of the chicken breast; wrap 1 slice turkey bacon around breast, securing sage leaves in place.

Heat a large skillet over medium heat. Add 1 teaspoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.

Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.

Make your own small side salad with mixed veggies.