Dr. Amy's 21 Day Healthy Eating Challenge

Welcome to the 21 day Healthy Eating challenge!  Here's how it works:

You will eat 3 meals per day with 2 snacks.

Use the attached meal plan with recipes as a guide. 

Each meal should have: 30 grams carbohydrate; 20 grams protein and 10 grams fat.

Each snack should have: 9 grams carbohydrate; 6 grams protein and 3 grams fat.

When in doubt:

Meals: 3-4 ounces of lean meat OR 1 eggs plus 2 egg whites + ½ cup starch + 2 cups veggies + ½ T olive oil

Snacks: 1 serving of vegetable or ½ serving of fruit + 1 ounce of cheese OR 2 Tablespoons of nuts 

Drink at least 64 ounces of water every day.  Other allowed drinks: black coffee, black tea, herbal or green teas.  Soda water with lime or lemon.

There is no alcohol during the weight loss plan.  Remember this is just for 21 days. 

 

 

This week, the menu is:

 

Menu: February 15^th

Breakfast:

1)      Egg Casserole  + 1 orange OR

2)      1 egg plus 2 egg whites + 1 cup spinach + 1 orange

Snacks:

1) Veggies and Hummus 

2) Snack-sized bars

Lunch:

1) Turkey and Barley Soup with 3 crackers  OR

2) Kale Salad

Dinners:

1)Meatloaf with a twist; ½ sweet potato; 1-2 cups veggies  OR

2) Chicken and veggie stir-fry; ½ cup brown rice  OR

3) Pork loin with ½ cup brown rice; 1-2 cups veggies

 

 

Here's the grocery list:

Produce	Meat	Dairy
Oranges	chicken sausage	eggs
Baby carrots	2 pounds ground turkey
celery	pork loin	parmesan cheese
16 ounces mushroom	chicken breast
4 cups spinach	1/2 pound turkey breast
broccoli
zucchini
4 sweet potato
2 onion
bell pepper
kale
apple
garlic
lemon
Grocery	Frozen	Misc
Hummus
almond butter	snow peas
almonds Mixed nuts: pistachios, cashews
dried blueberries
dried cranberries
sunflower seeds
tomato sauce
brown rice
barley
6 cups chicken broth

Check out your fridge and cupboards before you shop.  Cross off items you already have.  Also, look at any items that need to be used up.  We can use many different vegetables in the egg casserole or the soup.  Tomorrow, we'll post the meal prep procedure along with some recipes.  Also, check out our facebook page for helpful hints and recipes. 

Good luck.  Follow this plan for 21 days and you will not be sorry.

 

Here's to your health