Category Archives: Meal Plans

Week 3 Meal Plan: Chris Powell Low-Carb 7 Day

Here’s the article: http://www.doctoroz.com/videos/chris-powells-low-carb-meal-plan?

ChrisPowell_OneSheet

Here’s a low-carb 7 day meal plan from celebrity trainer Chris Powell (Extreme Makeover: Weight Loss Edition) that focuses on reducing our normal carb intake which also reduces our crashing highs from the sugar in most foods. Supposedly lower-carb diets help maintain a consistent amount of energy and helps burns more calories and you actually lose pounds.

Hmm…we will see.

So every day, the meals are the same. But below will be a detailed list of when, what, what’s in it, and how to make it.

I’m going to try to follow this as closely as I can. It’ll help me save time on figuring out what to eat each day and just plan for the week. I will report at the end of the week.

Breakfast: Egg White Skillet

 Ingredients

  1. 4 egg whites
  2. 1 small steamed potato
  3. 2 tbsp chopped onion
  4. 2 tbsp chopped green bell pepper
  5. 2 tbsp chopped mushrooms
  6. 2 tbsp salsa

Directions

  1. Lightly spray a medium-size pan with cooking spray and place over medium heat.
  2. Sprinkle onion, green peppers and mushrooms into pan and toss lightly until sautéed.
  3. Pour egg whites into pan. Cook until egg whites begin to set, then use spatula to scramble until fully cooked.
  4. Steam small potato in microwave for 3-5 minutes, until soft on the inside. Remove and cut into small pieces.
  5. Pour egg whites and veggies over the potato and flavor with salsa.

Morning Snack: Chocolate Peanut Butter Shake

  1. Ingredients
  2. 1 scoop chocolate whey protein
  3. 1 tbsp natural creamy peanut butter
  4. 1/2 cup unsweetened vanilla almond milk
  5. 1 cup water
  6. 1 cup ice

Directions

  1. Poor unsweetened almond milk, water, and ice into blender and blend ice to milkshake consistency.
  2. Add chocolate whey protein and peanut butter into blender, and blend until completely mixed.
  3. Serve chilled in a glass.

 

Lunch: Broccoli Salad

Ingredients

  1. 5 hard boiled egg whites or egg substitutes
  2. 1/2 head broccoli, chopped
  3. 1/2 head cauliflower, chopped
  4. 1/4 cup chopped onion
  5. 1/2 cup chopped tomatoes
  6. 2 tbsp mayonnaise
  7. 2 tbsp vinegar
  8. 2 tbsp real bacon bits
  9. 1 tsp natural sweetener, such as stevia

Directions

  1. In a large salad bowl, combine broccoli, cauliflower, bacon bits, tomatoes, onion and egg whites.
  2. In another bowl, combine low-fat mayonnaise, natural sweetener and vinegar, and mix until smooth.
  3. Pour dressing over salad, toss and serve.  

Afternoon Snack: Roast Beef Rolls

 Ingredients

  1. 3 oz low sodium deli roast beef (approximately 3 slices)
  2. 2 tbsp black olive tapenade
  3. 3 leaves of romaine lettuce
  4. 3 slices of tomato

Directions

  1. Spread olive tapenade over slices of roast beef.
  2. Place 1 roast beef slice on each leaf of romaine lettuce, and top with tomato slice.
  3. Roll lettuce leaves tightly into rolls and plate.

Dinner: Boiled Chicken and Veggies

Ingredients:

  1. Makes 6-8 servings
  2. 4-6 chicken breasts
  3. 1 large onion
  4. 6 thickly chopped carrots
  5. 1/2 head of cabbage
  6. 3 stalks celery, cut into chunks
  7. 2 tbsp whole peppercorns
  8. 1/2 tsp sea salt

Directions:

  1. Place chicken breasts in large pot with onions, cabbage, carrots, celery and peppercorns.
  2. Add water to cover all of the ingredients. Place a lid on the pot and bring to a boil.  Reduce the heat to a gentle boil and cook for about 90 minutes, or until chicken is falling apart.
  3. Remove from stove, drain, and let cool. Shred or chop chicken and sprinkle sea salt for taste.
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Week 2 Meal Plan Posted!

This is the same concept, 1200 low calorie days and 2000 high calorie days. Substitute items according to calories or “similar” items. Like broccoli for green beans, 3oz of beef for 3oz of shrimp, melon for banana.

Sunday

Low Calorie Day – 1200 cals

Breakfast:

  • 1 c. shredded wheat
  • 1c. FF milk

Snack:

  • 1 banana (100 cals)

Lunch:

  • Tortilla
  • 1T hummus
  • ½ c. shredded carrots
  • 4 olives
  • 2 oz. deli chicken
  • Romaine
  • ¼ c. avocado

Snack:

  • String Cheese
  • 2 kiwis

Dinner:

  • ½ chicken breast
  • 2 plum tomatoes sliced, roasted with 2 T parm
  • 1c. cooked c couscous
  • 1 c broccoli

Monday

High Calorie Day – 2000 cals

Breakfast:

  • 2 slices toast
  • ¾ c. cottage cheese
  • 1 boiled egg
  • 2T strawberry jam

Snack:

  • 1 string cheese
  • 6 saltines

Lunch:

  • 1 c. spinach
  • 1 C. veggies
  • 6 oz. chicken
  • 2 T low fat vinaigrette
  • 10 wheat thins
  • 1 C yogurt
  • 1 C applesauce
  • Box raisins

Snack:

  • ½ apple
  • 1T peanut butter

Dinner:

  • 2/3 c couscous
  • 3 oz. chicken
  • 1 c kale
  • 2T teriyaki

Dessert:

  • ½ c. frozen yogurt

Tuesday

Low Calorie Day – 1200 cals

Breakfast

  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 Cup Cheerios Cereal

Morning Snack

  • 1 Cup Cantaloupe Melon

Lunch

  • 2 slices of wheat bread
  • 3oz turkey
  • 1 slice of lettuce
  • 1 tomato
  • 1 tbsp of mustard
  • A couple of onion rings
  • Pickle

Afternoon Snack

  • 2 Tablespoons Prepared Hummus
  • 3 Ounces Celery Sticks

Dinner

  • 1/2 Cup Cooked Brown Rice
  • Green & Yellow Beans with Wild Mushrooms
  • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
  • 1/2 Banana, small

Wednesday

High Calorie Day – 2000 cals

Breakfast

  • 1 Cup Skim Milk
  • 1/2 Banana, small
  • 1 Cup Bran Flakes Cereal

Morning Snack

  • 1 Fruit & Nut Granola Bar

Lunch

  • 3oz of turkey
  • 2 slices of Romaine Lettuce
  • 1 Whole-Wheat Pita Bread, small
  • Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • 1 Cup Steamed Brussels Sprouts
  • Almond-Crusted Chicken Fingers
  • 2/3 Cup Cooked Couscous
  • 1 Peach, medium

Thursday

Low Calorie Day – 1200 cals

Breakfast:

  • 1 egg
  • ¼ c. cheddar
  • 2 slices turkey bacon
  • 1 bread
  • Orange

Snack:

  • 100 calorie yogurt

Lunch:

  • Pasta Salad:
  • 1 c. cooked whole wheat pasta
  • 1/4c. Tomato
  • 5 mushrooms
  • ½ c bell pepper
  • 3 black olives 1 oz. goat cheese
  • 1tsp olive oil

Snack:

  • Pear
  • 15 almonds

Dinner:

  • ½ chicken breast
  • 1c broccoli
  • ½. C corn

Friday

High Calorie Day – 2000 cals

Breakfast

  • 2-egg omelet with 1-oz cheddar cheese, 1/4 cup chopped red peppers, and 2 nitrate/nitrite free turkey sausage links: (142 and 113 and 6 and 132 = 387 calories)
  • 1 wedge honeydew melon (45 calories)
  • 1 slice whole wheat toast with 1 tbsp raspberry preserves: (100 and 50 = 150 calories)

Snack

  • 1/2 cup lowfat milk (52 calories)
  • 1 cup cinnamon shredded wheat (200 calories)

Lunch

  • 1 cup whole wheat spaghetti (176 calories)
  • ½ cup marinara sauce (111 calories)
  • ½ cup zucchini (10 calories)
  • 3 oz sliced grilled chicken breast (140 calories)

Snack

  • 50 pistachios (160 calories)

Dinner:

  • Black bean veggie burger (115 calories)
  • Whole wheat bun (120 calories)
  • Tomato slice (3 calories)
  • Romaine leaf (1 calories)
  • Onion ring (2 calories)
  • 1/3 cup (uncooked) quinoa with ¼ cup sundried tomatoes and 6 artichoke hearts (160 and 35 and 20 = 215 calories)

Dessert:

  • Instant hot chocolate, prepared with water: (113 calories)
  • 16 animal crackers (120 calories)

Saturday

Low Calorie Day – 1200 cals

 

Breakfast:

  • 1 English muffin
  • ½ apple sliced
  • ¼ c cheddar

Snack:

  • 1.5 graham crackers
  • 1T peanut butter

Lunch:

  • Soup (225 calories)
  • 10 wheat thins

Snack:

  • 8 baby carrots

Dinner:

  • 2 oz salmon (160)
  • ½ c roasted potatoes
  • ½ c. green beans
  • Wheat roll

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Dr. Oz Calorie Confusion Meal Plan 1/6/13 – 1/12/13

For 1/6/13 – 1/12/13 our goal is to try to stick with a meal plan for 7 days and doing a normal amount of exercise, 5 to 6 days, group classes, running and cross training. Substitute any fish or seafood with chicken. It details out the oz and calories, so match that up with chicken or another protein you can eat.

What this plan does: 

Force your metabolism to work harder! This plan allows you to eat more and lose weight by alternating between high- and low-calorie days. Take the guesswork out of your diet with this week-long meal plan.

Alternate between high-calorie days of 2000 calories with a dessert and low 1200-calorie days with 4 meals. When you consume more calories, you drive nutrients into cells, building muscle and revving up your metabolism. The next day, you cut calories, essentially turning your body into a prime-time fat-burning furnace.

Grocery List for Day 1:

Carton of Large Eggs

Low Fat Shredded cheddar cheese

Nitrate Free Turkey Bacon

Whole wheat bread

Bag of oranges

Box of Graham Crackers

Peanut Butter

Turkey breast deli slice meat

Sliced American Cheese

Head of Lettuce (green, red or iceberg, whichever is your favorite)

a few tomatoes, medium sized

Banana bunch

Dark Chocolate squares

bag of baby carrots

a few apples

bag of almonds

Wheat spagetti

Lean chicken breast (tray)

Head of Broccoli

Zuchinni

Tomato sauce (spaghetti sauce)

low fat frozen yogurt

fresh raspberries

Sunday: High-calorie day (2000 calories)

 Breakfast

1 large egg omelet (96 calories)

¼ cup low-fat shredded cheddar cheese (49 calories)

2 slices nitrate/nitrite free turkey bacon (70 calories)

1 slice whole wheat bread, toasted (100 calories)

1 medium-sized orange (62 calories)

Total (377 calories)

Snack

1.5 large rectangular graham-crackers, 3 squares (90 calories)

1 tbsp peanut butter (95 calories)

Lunch

2 slices whole wheat bread (200 calories)

2 slices turkey breast meat (44 calories)

1 slice low-fat American cheese (38 calories)

Lettuce (5 calories)

2 Slices Tomato (6 calories)

1 medium banana (105 calories)

4 squares dark-chocolate, 70-85% cocoa (72 calories)

1 cup baby carrots (50 calories)

Snack

1 medium apple (95 calories)

15 almonds (105 calories)

Dinner

1 cup cooked whole wheat spaghetti (176 calories)

4 oz cooked chicken breast (186 calories)

½ cup steamed broccoli (27 calories)

½ cup chopped zucchini (10 calories)

1 cup tomato sauce (78 calories)

 

Dessert

1 cup low-fat frozen yogurt (280 calories)

10 raspberries (10 calories)

Total calories: 2,049

——————————

Monday: Low-calorie day (1200 calories)

Breakfast

Single-serve reduced-fat plain Greek yogurt (150 calories)

Raspberries (21 calories)

15 almonds (90 calories)

1 tsp honey (about 20 calories)

Snack

10 baby carrots (40 calories)

2 tbsp hummus (50 calories)

5 pita chips (65 calories)

Lunch

English muffin (134 calories)

¼ cup pizza sauce (34 calories)

2 rings green peppers (4 calories)

1 oz part-skim mozzarella cheese (71 calories)

Snack

Small banana (90 calories)

1 tbsp peanut butter (about 95 calories)

Dinner

3 oz salmon (121 calories)

½ cup broccoli (30 calories)

¼ cup (uncooked) brown rice (172 calories)

1 tbsp teriyaki sauce (20 calories)

Total calories: 1207

———————————–

Tuesday: High-calorie (2000 calories)

Breakfast

2 eggs scrambled with ½ cup asparagus (142 and 13 = 155 calories)

1/2 cup blackberries (31 calories)

1 piece of whole wheat bread (100 calories)

1 tbsp strawberry jam (40 calories)

Snack

Pear slices with 1 tsp cinnamon (103 and 6 = 109 calories)

1 honey graham cracker (59 calories)

Lunch

Calzone

1/2 cup steamed spinach (20 calories)

1/2 cup chopped chicken breast (138 calories)

1/4 cup part-skim ricotta cheese (85 calories)

1 tbsp rosemary (10 calories)

1 tbsp pizza sauce (9 calories)

About 2 oz frozen pizza dough (160 calories)

Snack

11 pieces dried apricots (90 calories)

1 oz cashews (150 calories)

½ cup lowfat vanilla yogurt with 1 tsp honey (104 and 21 = 125 calories)

Dinner

3 oz lean beef (120 calories)

½ cup potatoes with 1 tsp dill, pinch of salt, and 1 tbsp parmesan cheese (68 and 6 and 22 = 96 calories)

1 cup lima beans (176 calories)

1 oz whole wheat roll (74 calories)

Dessert

1 slice cinnamon raisin bread (120 calories)

1 tbsp nutella (95 calories)

Total calories: 1962

——————————————

Wednesday: Low-calorie (1200 calories)

 

Breakfast

2 frozen organic waffles (200 calories)

1 tbsp maple syrup (50 calories)

1/2 cup blueberries (42 calories)

Snack

6 celery stick slices (6 calories)

1 tbsp natural peanut butter (95 calories)

25 raisins (39 calories)

Lunch

1 cup reduced sodium tomato soup (158 calories)

Toasted small whole wheat pita with 1 slice swiss cheese and 1 basil (74 and 106 and 1 = 181 calories)

10 baby carrots (40 calories)

Snack

1 medium nectarine  (62 calories)

Dinner

3 oz shrimp (90 calories)

1/2 cup peas (58 calories)

1/4 cup couscous (uncooked, is more when cooked) (163 calories)

1 tbsp hoisin sauce (35 calories)

1/4 cup red peppers (12 calories)

Total: 1231 calories

————————————-

Thursday: High-calorie (2000 calories)

Breakfast

1 cup orange juice (112 calories)

Poached egg on a whole-wheat English muffin with nitrate/nitrite free 1 slice Canadian bacon (71 and 134 and 43 = 248 calories)

1/2 cup sauteed potatoes (1 tbsp olive oil) with ¼ cup mushrooms and dash of salt and 1 tsp garlic powder (58 and 119 and 4 and 9 = 190 calories)

Snack

25 raspberries (25 calories)

1/2 wheat bagel with 1 tsp almond butter (150 and 33 = 183 calories)

Lunch

Whole wheat wrap (190 calories)

1 tbsp hummus (25 calories)

1/2 cup shredded carrots (25 calories)

4 olives (20 calories)

1/4 cup sprouts (2 calories)

2 oz deli chicken breast (50 calories)

1/2 cup shredded romaine lettuce (4 calories)

1/4 cup avocado (59 calories)

8 cherries (40 calories)

1 clementine (35 calories)

Snack

1/2 cup edamame (65 calories)

1 part-skim mozzarella cheese stick (70 calories)

Dinner

3 oz baked trout with lemon and ¼ cup bread crumbs: (126 and 30 = 156 calories)

1/2 cup roasted tomatoes (22 calories)

1/4 cup brown rice with ½ cup steamed kale and ¼ cup chickpeas: (172 and 16 and 72 = 260 calories)

Dessert

1/2 cup mango sherbet (120 calories)

1 tbsp shredded coconut (90 calories)

Total: 1991 calories

——————————————

Friday: Low-calorie (1200 calories)

Breakfast

Cinnamon oatmeal (170 calories)

2 large sliced strawberries (12 calories)

Snack

1/2 cup roasted pumpkin seeds (142 calories)

Lunch

1 cup spinach (7 calories)

14 walnut halves (185 calories)

1 oz feta cheese (58 calories)

1/3 cup sweetened dried cranberries (138 calories)

1 tbsp light balsamic vinaigrette (30 calories)

1/2 cup broccoli (15 calories)

Snack

10 whole wheat crackers (90 calories)

1 tbsp peanut butter (95 calories)

Dinner

1/2 grilled chicken breast (130 calories)

1 cup steamed cauliflower (25 calories)

1 cup sweet potato (114 calories)

Total: 1221 calories

———————————-

Saturday: High-calorie (2000 calories)

Breakfast

2-egg omelet with 1-oz cheddar cheese, 1/4 cup chopped red peppers, and 2 nitrate/nitrite free turkey sausage links: (142 and 113 and 6 and 132 = 387 calories)

1 wedge honeydew melon (45 calories)

1 slice whole wheat toast with 1 tbsp raspberry preserves: (100 and 50 = 150 calories)

Snack

1/2 cup lowfat milk (52 calories)

1 cup cinnamon shredded wheat (200 calories)

Lunch

1 cup whole wheat spaghetti (176 calories)

½ cup marinara sauce (111 calories)

½ cup zucchini (10 calories)

3 oz sliced grilled chicken breast (140 calories)

Snack

50 pistachios (160 calories)

Dinner

Black bean veggie burger (115 calories)

Whole wheat bun (120 calories)

Tomato slice (3 calories)

Romaine leaf (1 calories)

Onion ring (2 calories)

1/3 cup (uncooked) quinoa with ¼ cup sundried tomatoes and 6 artichoke hearts (160 and 35 and 20 = 215 calories)

Dessert

Instant hot chocolate, prepared with water: (113 calories)

16 animal crackers (120 calories)

Total: 2013 calories

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