week #1: the little black dress project...protein pumpkin pancakes with blueberries, banana &...

Week #1: The Little Black Dress Project

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Bre

ak

fast

Green Smoothie Green

Smoothie Green Smoothie

Green Smoothie w/ Protein

Powder

Choc & Coconut

Superfood Shake -or-

Green Smoothie w/

Protein

Pumpkin Pancakes with

blueberries, banana &

pecans

Frittata with zucchini, onion,

tomato, spinach, &

bacon (save leftovers for

Tue)

Sn

ack

water water Protein Bar ¼ cup

homemade trail mix

1 Hard Boiled Egg w/ 1 cup baby carrots

Kale Chips

1 cup baby carrots & small

spoonful of almond butter

Lu

nch

Large Green Salad w/

veggies & 1 Tbs. Apple Cider Vinaigrette

“Naked” Lettuce Wrap

w/ Veggies

4 oz. Tky Burger (no bun) with grilled onions,

1/3 an Avocado, tomato, & an

apple


with Veg & 4 oz. tuna

Large Green Salad with 4

oz. sliced Turkey,

Veggies, ¼ sliced Avocado

& 1 Tbs. Balsamic Vin.

Leftover Salmon &

Veggies with a small salad &

splash of Balsamic Vin.

Large Green Salad w/ veggies,

Crumbled Tky Burger, ¼ sliced

Avocado & 1 Tbs. Balsamic

Vin.

Din

ne

r


with Veg and 2 oz. Sliced Turkey


veggies, 3 oz. Tuna & 1 Tbs. Apple Cider Vinaigrette


veggies, 4oz. Sliced Turkey, & 1 Tbs. Balsamic

Vinaigrette

Chopped Turkey Burger w/ Spaghetti

Squash, Tomato Sauce, & Steamed Broccoli

Quick & Easy Baked Salmon

w/ leftover Spaghetti

Squash

CHEAT

MEAL!!

Grilled Pork Chops w/

Mango Salsa & Steamed

Asparagus (make salsa

ahead)

Su

pp

lem

en

ts

none none [Fish Oil + Multi] [Fish Oil +

Multi] [Multi] [Multi]

[Fish Oil + Multi]



Bre

ak

fast

Leftover Slice of Frittata w/ 3

slices of Avocado, & ½

Grapefruit


Powder


Powder

Green Smoothie (no protein)

Green Smoothie w/

Protein Powder

Choc & Coconut Superfood

Shake

2 Egg Muffins w/ 3 slices of Avocado, &

Tomato

Sn

ack

2 oz. Smoked Salmon & fresh sliced tomato

1 Hard Boiled Egg with ½ Grapefruit

2 oz. Smoked Salmon & fresh sliced tomato

Small bowl of Leftover

Mom’s Chicken Soup

Small bowl of Leftover


4 oz. Plain Greek Yogurt w/ 1 sliced peach

Protein Bar

Lu

nch

Leftover Grilled Pork Chops w/ Mango Salsa &

Steamed Asparagus

4 oz. Tuna Fish with balsamic,

3 slices avocado & lots

of fresh cut veggies

Leftover Mom’s Chicken

Soup

“Naked” Lettuce Wrap w/ balsamic,

Veggies, & an Apple

Avocado Egg Salad on 2

Thick Tomato Slices

& 1 piece of fruit

4 oz. Tuna Fish with balsamic, 3 slices avocado & lots of fresh cut

veggies

Leftover Steak & veggies w ½ sweet potato (save other ½ for next wed.)

Din

ne

r


veggies, 4oz. Chicken (or

Tky), & 1 Tbs. Balsamic

Vinaigrette

10-12 oz. Mom’s Chicken

Soup

4 oz. Tky Burger (no bun) with grilled onions,

1/3 an Avocado, & Steamed

Broccoli

Med Green Salad w/

veggies and fresh squeezed

lemon as dressing

CHEAT

MEAL!!

Grilled Steak w/ Mixed Veg (can sub chicken) w/ med Salad & 1 Tbs. Balsamic

Vin

Green Smoothie w/

Protein Powder

Su

pp

lem

en

ts

[Multi]

LIGHT CARDIO 25-30 min

Walk

[Multi]

[Multi] [Fish Oil +

Multi] [Fish Oil +

Multi] [Multi]

[Fish Oil + Multi]



Bre

ak

fast

2 Egg Muffins with 3 slices of

Avocado & Tomato


Powder

Choc & Coconut Superfood Shake

-or- Green Smoothie

w/ Protein

2 Egg Cupcakes with 3 slices of Avocado, and

Tomato

Green Smoothie

Frittata with zucchini, onion, tomato, spinach,

& bacon

Leftover Slice of Frittata w/ 3

slices of Avocado

Sn

ack

4 oz. Plain Greek Yogurt with 1

piece fruit

¼ cup homemade trail

mix Protein Bar

Apple with 2 Tbs. of Almond

Butter

1 Hard Boiled Egg w/ 1 piece

fruit Protein Bar water

Lu

nch

Med Green Salad w/

veggies, 4oz. Turkey & 1 Tbs.

Balsamic Vin.

Leftover Chicken with Rutabaga &

Broccoli

Leftover Salmon Steaks w/ Grapefruit,

Asparagus & ½ Sweet Potato

4 oz. Leftover Chicken with ½ an Avocado and side of broccoli

Leftovers! (any 4 oz.

protein with 2 servings of

veg.)

Lettuce Wrap with balsamic, 4

oz. Tuna, and lots of Veggies

Leftover Pork Tenderloin w/

Brussels Sprouts &

Cauliflower

Din

ne

r

Easy Breezy Chicken Breast

w/ Mashed Rutabaga &

Steamed Broccoli

Salmon Steaks w/ Grapefruit and Steamed

Asparagus

Med Green Salad w/ veggies, 4oz. Turkey, & 1 Tbs.

Apple Cider Vinaigrette

Med Green Salad w/ veggies, 4oz.

Turkey, ¼ Avocado, & 1 Tbs. Balsamic

Vinaigrette

CHEAT

MEAL!

Herb Marinated Pork Tenderloin

w/ Balsamic Roasted Brussels

Sprouts & optional mashed

Cauliflower

Green Smoothie

Su

pp

lem

en

ts

[Fish Oil + Multi]

[Multi] [Multi] [Fish Oil +

Multi] [Fish Oil +

Multi] [Fish Oil +

Multi] [Fish Oil +

Multi]



Bre

ak

fast


Powder

2 Scrambled Eggs with 1 Slice of

Ezekiel Bread, 3 slices of Avocado,

& ½ Grapefruit


Powder


Powder


Shake -or-


2 Scrambled Eggs w/ 1 Slice

of Ezekiel, grilled onions,

tomato, spinach, & 1-2

slices bacon


blueberries, banana &

pecans

Sn

ack

Plain Greek Yogurt w/ ¼ cup

Fresh Blueberries

Protein Bar

2 oz. Smoked Salmon & ¾ cup of honeydew or

cantaloupe

Hard Boiled Egg & ½ Grapefruit

Plain Greek Yogurt w/ ¼

cup Fresh Blueberries

2 oz. Smoked Salmon & ¾

cup of honeydew or cantaloupe

Apple w/ 2 Tbs. Almond Butter

Lu

nch

Large Green Salad w/ 4 oz.

Turkey, veggies, ¼ Avocado, & 1 Tbs. Apple Cider

Vinaigrette

Leftover Lemon Pepper Baked Cod w/ Steamed Veg

Leftover Chicken & Pineapple Skewers w/ Guacamole

Leftover Chicken and Pineapple

Skewers + Steamed

Broccoli + ¼ Avocado

Leftover Sautéed Shrimp

in Tomato Garlic Sauce w/

Spaghetti Squash

CHEAT

MEAL!!

Leftover Shrimp with Steamed

Broccoli

Din

ne

r Lemon Pepper Baked Cod w/

Steamed Broccoli

Chicken & Pineapple

Skewers w/ Guacamole

Med Green Salad w/ veggies, 4oz. turkey, & 1 Tbs.

Balsamic Vinaigrette

Sautéed Shrimp in Tomato Garlic

Sauce w/ Spaghetti

Squash

CHEAT

MEAL!!


veggies & fresh squeezed lemon as dressing


Powder (light in fruit- no banana)

Su

pp

lem

en

ts

[Multi] [Multi] [Multi] [Fish Oil + Multi] [Fish Oil +

Multi] [Multi] [Multi]



Bre

ak

fast

Leftover Pancakes with Blueberries

and Pecans

Green Smoothie

w/ Protein Powder

2 Scrambled Eggs w/ 1 Slice of Ezekiel Bread, 3

slices of Avocado, & ½ Grapefruit

Green Smoothie (No protein)

Green Smoothie

w/ Protein Powder

Omelet with spinach,

broccoli, tomato, pepper, onion +

½ grapefruit

Green Smoothie

(No protein)

Sn

ack

Protein Bar

½ cup of strawberries & handful of raw

nuts

¼ cup homemade trail

mix Protein Bar

Greek Yogurt w/ 1/3 cup

Strawberries

Leftover Chicken

Oreganata + 1 cup Veggies 1/3

Avocado

1-2 cup veggies + ½ cup

strawberries

Lu

nch

“Naked” Lettuce Wrap w/

Balsamic, Veggies & 4 oz. Turkey

Leftover Halibut & Veg

over Salad Greens w/ 1 Tbs. Apple

Cider Vinaigrette

Leftover Halibut & Veg with ½ sweet potato

CHEAT

MEAL!!

Leftover Baked

Chicken Oreganata,

Veggies, & ½ Sweet Potato

Leftover Cold Steak & Veggies

over Salad Greens & 1 Tbs.

Balsamic Vinaigrette

Large Green Salad w/ veggies, 1 Tbs.

Balsamic Vin.

Din

ne

r

Baked Halibut & Veggies in Pouch

w/ Steamed Asparagus or

Broccoli

Med Green Salad w/

veggies, 4 oz. Tuna, & 1 Tbs. Balsamic Vin.

4 oz. Turkey with 2 cups Veggies &

1/3 Avocado

Baked Chicken Oreganata w/

Mashed Cauliflower &

Sautéed Spinach

Grilled Steak w/ Mixed Veg

(can sub chicken) w/

med Salad & 1 Tbs. Balsamic

Vin

CHEAT

MEAL!!

Green Smoothie w/

Protein Powder (light

in fruit- no banana)

Su

pp

lem

en

ts

[Multi] [Multi] [Multi] [Fish Oil + Multi] [Fish Oil +

Multi] [Fish Oil +

Multi] [Multi]



Bre

ak

fast


Powder


Shake

Green Smoothie w/ protein

(make dbl batch & freeze for

popsicle on Sun)

Leftover Frittata w/ ½ avocado

and sliced tomato

Choc & Coconut Superfood Shake

Green Smoothie

w/ Protein Powder


banana & pecans

Sn

ack

Protein Bar

2 oz. Smoked Salmon & 1/3

cup mixed berries

Greek Yogurt with & 1/3 cup mixed berries

Small bowl of Leftover Mom’s

Chicken Soup

2 oz. Smoked Salmon & & 1/3

cup mixed berries

Small bowl of Leftover Mom’s

Chicken Soup

Frozen Green Popsicle

Lu

nch

Leftover Steak and Veggies with ½ Sweet Potato

Leftover Frittata with 1/3 Avocado Slices and an

Apple

Leftover Mom’s Chicken

Soup

Leftover Salmon over med Green Salad & Veggies

with 1 Tbs. Balsamic Vin.

CHEAT

MEAL!!

Leftover Pork Chop with

Mango Salsa and Squash

Leftover Pork Chop w/ Squash

& Steamed Broccoli

Din

ne

r Breakfast for Dinner: Frittata

Time! Add 3 slices avocado


Salmon Steaks w/ Grapefruit and

Steamed Broccoli & ½ sweet potato

Med Green Salad, 4 oz

Turkey, w/ lots of veggies & 1

Tbs. Vinaigrette

Grilled Pork Chops w/ Mango

Salsa, Steamed Asparagus &

Spaghetti Squash

CHEAT

MEAL!!


veggies, 4 oz. Tuna, & 1 Tbs. Balsamic Vin.

Su

pp

lem

en

ts

[Fish Oil + Multi] [Multi] [Multi] [Multi] [Multi] [Fish Oil +

Multi]

LIGHT CARDIO 25-30 min walk/Jog

[Fish Oil +

Multi]

week #1: the little black dress project...protein pumpkin pancakes with blueberries, banana &...

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