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FAMILY 100LB MEAL PLAN & GUIDE

There’s an emphasis on eating more real, wholesome foods and being plant dominant in our diets.  I think the best style of eating to achieve that is the Mediterranean diet since it allows for a bit of everything in moderation, while maintaining a strong focus on fresh (not processed) foods and vegetables.

 

REQUIREMENTS

  • Must drink at least 9 cups of water EACH day
  • Coffee
    • Limited to 4 times/week
    • Must be black OR mixed with unsweetened almond milk (or 2% milk)
    • Vanilla flavoring can be added
    • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
  • Tea and Herbal blends
    • Unlimited amount
    • At least 1 cup/week
    • Limit 1 tablespoon RAW cane sugar or 1 packet Stevia in the raw
  • Wine
    • Limited to 3 drinks/week
    • Measured 4oz each serving
  • Liquor
    • Limited to 2 drinks/week
    • 3oz limit per serving
    • No sugary mixed drinks – mixer must be raw lemon/lime/grapefruit, soda water or mineral water (i.e., Topo Chico, etc)
  • Soda
    • Once a week
    • Diet sodas – limited to 3 times/week
  • Meat/fish only once a day for the first 10 days of trying it out
  • Must take at least 15 – 20 minutes to finish your meal. Limit distractions at meal time from devices.  Be present.  Taste the food. Eat slower.

 

POST WORKOUT

  • Only 1 scoop (~25g protein) lean protein (whey or vegan) OR 2 scoops (~20g protein) collagen protein mixed with flavored water, coffee or tea

 

BREAKFAST OPTION 1

Must take 15 – 20 minutes to eat

  • 2 – 3 boiled eggs (or scrambled)
  • 1 slice toasted sourdough
  • ½ avocado
  • Sea salt, pepper, hot sauce, etc

 

BREAKFAST OPTION 2

Must take 15 – 20 minutes to eat

  • Easy Basic Overnight Oats
    • ½ cup quick oats or rolled oats
    • 1 cup almond milk
    • Cinnamon or pumpkin spice
    • 1 tablespoon honey or agave or maple syrup
    • BONUS – 1 scoop whey protein powder (just add a bit more almond milk)
  • 2 – 3 boiled eggs

 

SNACK IDEAS (OPTIONAL)

  • 7oz 2% Greek yogurt or cottage cheese with a serving of fruit
  • 1/3 cup raw nuts/seeds with a serving of fruit
  • 1 serving (100 calories) air-popped popcorn

 

LUNCH OPTION 1

Must take 15 – 20 minutes to eat

 

Corn, Tomato, Avocado & Grain BowlRICE

Roasted Corn, Avocado, Tomato & Grain Salad

  1. 1 1/2 cups frozen corn
  2. 1 medium red bell pepper, diced
  3. 1 cup cooked brown rice (medium-grain or long-grain)
  4. 1 1/2 cups cherry tomatoes, quartered (about 12 – 15)
  5. 1/2 medium cucumber, diced
  6. 1 large ripe avocado, diced
  7. 1/2 medium red onion, diced
  8. 1 cup finely chopped cilantro
  9. 2 tablespoons olive oil
  10. 1 tablespoon white wine vinegar (OPTIONAL)
  11. hot sauce to taste (I used Tabasco)
  12. sea salt & pepper to taste

 

  • Use frozen brown rice and corn as additional time savers
    • 1 – 1 ½ cups
  • Serving of raw, fresh fruit – Ex: 1 – 1 ½ cups bowl of chopped watermelon OR 1/2 Ruby Red grapefruit

 

LUNCH OPTION 2

Must take 15 – 20 minutes to eat

 

Southwest Shrimp Quinoa Meal PrepQUINOA
Southwest Shrimp & Quinoa Mix

  1. 1 tablespoon olive oil
  2. 1/2 cup diced (red) onion
  3. 1 tablespoon garlic, minced
  4. 3/4 cup frozen corn
  5. 4 cups cooked quinoa – USE FROZEN QUINOA AS A TIME SAVER
  6. Substitute:  brown rice; farro
  7. 1 cup diced (colorful) bell peppers
  8.  8oz (two 4oz) green chile peppers
  9. 1/2 can (~7.5oz) no-salt added black beans, drained
  10. 1/3 cup fresh chopped cilantro, tightly packed

 

SHRIMP (OR CHICKEN)

1 1/2 lb raw jumbo shrimp

Substitute: chicken; tempeh; tofu; lean beef

1 tablespoon chili powder

2 teaspoons (smoked) paprika

1 tablespoon dried oregano

 

SNACK (OPTIONAL)

See ideas above

 

DINNER OPTION 1

Must take 15 – 20 minutes to eat

 

Chicken Chickpea Soup

Chicken Chickpea Soup - Mediterranean Diet

  1. 2 tablespoons olive oil
  2. 1 small white onion, diced
  3. 1 tablespoon fresh garlic, minced
  4. 1lb Rotisserie chicken meat, pulled apart (and skin removed)
  5. 1 can (15oz) garbanzo (chickpeas), drained
  6. 1 zucchini, chopped
  7. 1/2 cup pitted Kalamata olives (OPTIONAL)
  8. 1 1/2 tablespoons The Fit Cook LAND blend (OR your choice of dried herbs)
  9. 1 can (14.5oz) diced tomato
  10. 4 tablespoons tomato paste
  11. 4 cups no salt added chicken broth (OR vegetable broth OR water)
  12. 2 Bay leaves
  13. sea salt & pepper  to taste
  14. fresh lemon juice

 

  • 1 -2 cups steamed cauliflower rice – BUY FROZEN AS A TIME SAVER
  • OR 1 ½ – 2 cups chopped salad with low calorie vinaigrette

Idea: romaine lettuce, bell pepper, cucumber, red onion

 

DINNER OPTION 2

Must take 15 – 20 minutes to eat

 

Tuscan Mediterranean Brown Rice

Tuscan Mediterranean Brown Rice

  1. 1 can (15oz) garbanzo, drained
  2. 1 medium zucchini, chopped into  1/2-inch pieces
  3. pinch of sea salt & pepper
  4. 2 tablespoons sun-dried tomato olive oil
  5. 3 garlic cloves, minced
  6. 1 medium white onion, chopped
  7. 4 cups cooked (medium grain) brown rice
  8. 2/3 cup chopped parsley, tightly packed
  9. 1/2 chopped fresh dill
  10. 1/2 cup chopped sun-dried tomatoes
  11. 4oz  sliced/chopped Kalamata olives
  12. 2 tablespoons The Fit Cook Land seasoning OR Italian seasoning
  13. 1 tablespoon lemon zest
  14. juice from 1 lemon
  15. sea salt & pepper to taste

 

Idea: romaine lettuce, bell pepper, cucumber, red onion

 

DINNER OPTION 3

Must take 15 – 20 minutes to eat

 

Cajun Shrimp, Corn & Tomato

cajun corn tomato shrimp lobster

  1. 2 tablespoons olive oil
  2. 1 1/2 lb raw jumbo shrimp
  3. Pinch of sea salt & pepper
  4. 1 1/2 pints (~3 cups) cherry tomatoes
  5. 1 green bell pepper, diced
  6. 14oz (~3 cups) frozen corn
  7. 4 garlic cloves, minced
  8. 1 1/2 tablespoons The Fit Cook Southern Creole Cajun seasoning or LOW sodium cajun seasoning
  9. 1/2 cup Sauvignon blanc (white wine) OR chicken/seafood broth OR white wine vinegar
  10. 2 tablespoons of vegan butter
  11. Garnish
    Torn basil

 

Idea: romaine lettuce, bell pepper, cucumber, red onion