Preparation! Preparation! Preparation! If you fail to plan, you are planning to fail! Prepare your meals for the week on Saturday or Sunday and know exactly when you are exercising!
Day 7!!!!!
Breakfast:
Spinach Omelet • Servings: 1
This is great for breakfast, lunch, or dinner and is very simple to make.
3-4 Eggs, Slightly Beaten
1 Cup Fresh Spinach
1⁄2 Cup Fresh Mushrooms 1⁄4 Cup Onion, Chopped
1⁄8 Teaspoon Sea Salt
1 Tablespoon Coconut Oil
In a skillet, sauté the mushrooms, onions, and spinach leaves until tender, remove from the skillet. In a small bowl, stir together the remaining omelet ingredients except coconut oil. In the same skillet, heat coconut oil. Pour egg mixture into skillet. Cook over medium heat lifting slightly with spatula to allow uncooked portion to flow underneath until eggs are set (3-4 minutes). Place sautéed mushrooms, onion, and spinach on half of omelet. Gently fold over the other half and slide onto a plate
Lunch:
Salad with Greek Dressing
Dressing:
This dressing is great on any salad or over raw or freshly steamed vegetables. Traditional Greek Salads consist of mixed greens, tomatoes, cucumber, sliced red onions, olives, and feta cheese.
4 Tablespoons Extra Virgin Olive Oil
2 Tablespoons Fresh Lemon Juice
2 Tablespoons Water
1 Tablespoon Feta
1 Tablespoon Chopped Red Onion
1 Teaspoon Sea Salt
½ Teaspoon Dijon Mustard (No Sugar- Check label)
3 Large Fresh Basil Leaves
Blend all ingredients until smooth.
TIP: Feta cheese from sheep or goats milk is preferable. Keeps for about 3 days in an air-tight jar in the refrigerator.
Dinner:
Stuffed Porto Patty Servings: 4
Portobello mushrooms are a great meat alternative because they are thick, meaty and very filling.
4 Medium Portobello Mushrooms
1 Large Tomato, Diced
1 Yellow Bell Pepper, Diced
6-8 Kalamata Olives, Sliced
4 Leaves Chopped Fresh Basil
1⁄2 Small Red Onion, Diced
Optional: 2 handfuls fresh spinach.
Melt butter and garlic until tender. Trim stems off mushrooms and wipe off any dirt with damp towel. Brush insides of mushrooms with half of melted butter and garlic. Sauté peppers, onion, tomatoes, basil, spinach (if desired), olives and black pepper for 3-4 minutes with rest of butter and garlic. Meanwhile, grill mushrooms, top-up, for approx. 4 minutes. Turn over and top with veggie mixture and cheese. Continue grilling until cheese is soft.
Oven option: Bake mushrooms for 10 minutes, top with remaining ingredients and cook for another 20-30 minutes or until done.
TODAY IS A REST DAY!!! NO EXERCISE!
Oct 07, 2014 at 3:28 PM
Hello Challengers Just wanted to share with all of you my experience. I have a buddy that keeps me going. We walk at the Eola center every morning and walk the track. Having a buddy helps us no to get discouraged. We share a difficult moments and our successful ones. I encourage you to find someone to share your experiences either personally or try blogging. I am new to this experience, but figured I would give it a try. Won't you join me?
Oct 08, 2014 at 3:32 PM
Keep up the good work Philly! A little goes a long way. I am still trying, I am actually enjoying the recipes and having fun trying & locating all of the healthy ingredients, but am not giving up. I also, agree it is a difficult challenge, but that is what makes it fun & rewarding at the end. Thanks for the buddy system.
Oct 13, 2014 at 11:29 AM
Hello! Great job Philly and Elly!!!! Good to hear how things are going out there! Dr. Buchar always encourages the buddy system....it's always nice when we can support someone else's goals! It often works to the reverse inspiring the giver more than the receiver! Keep on sharing and let us know how we can help!
Oct 13, 2017 at 4:50 AM
Thank you so much for this recipe.
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