Summer Body Challenge. Week 1


WEEK 1

DAY 1:

Monday

Breakfast: Banana-Walnut Crepe 

Blend 1 egg, 1 banana and 2 tablespoons of oats. Add 1 teaspoon of vanilla extract and a dash of cinnamon if desired. Cook over a slightly oiled pan. Turn until the bottom side is fully cooked . Top with 5 strawberries, 2 tablespoons of walnuts and a teaspoon of honey (I use sweet freedom). (390 calories aprox)

Lunch: Chicken Sandwich

2 slices of whole meal bread toasted. Spread half a ripe avocado of them. Add 1 piece of chicken breast grilled. Top with lettuce, 2 slices of tomato and red onion. (325 calories)

Snack: Apple Rice cakes

2 rice cakes. Spread 1 tablespoon of almond butter on each. Top with half an apple on each rice cake. (403 calories)

Dinner: Omelette

2 eggs. 1/2 yellow pepper, handful of spinach, 1 tomato, 3 mushrooms, onion. Chop veggies. Sauté them on a frying pan. Whisk egg in a bowl. Place egg with veggies. cook omelette on both sides. Plate it and ego it. Have 1/2 a grapefruit with this. (300 calories)

Total calories: 1418

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Day 2

Tuesday:

Breakfast: Mango & Strawberry Smoothie

In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: California Burger

1 wholemeal pitta (140 calories). 1 beef or turkey burger  ( Mix 100 grams of turkey of beef mince with onion, sea salt, pepper and 1 egg white. Mix well, form burger and place under the girl for 10-12 minutes. If you are doing more burgers like on 500 grams on mince add the full egg). Spread the pitta with 1 teaspoon of dijon mustard, add lettuce, 1/2 red pepper and 2 slices of avocado. (360 calories)

Snack: Fruit and Nuts

1 apple + 12 walnut halves (285 calories)

Dinner: Salmon Salad

1 piece of salmon grilled. 2 handfuls of lettuce, 1 tomato, 1/4 cucumber, 2 tablespoons of pumpkin seeds. Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (305 calories)

Total calories: 1300

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DAY 3:

Wednesday:

Breakfast: Vanilla Overnight Oats

On the night before prepare in a bowl or any glass container: 1/2 cup of oats, 1 cup of frozen blueberries, 1 teaspoon of vanilla extract, 1 cup of almond milk. leave inside the fridge overnight eat cold or microwave for 2 minutes if desired. (300 calories)

Lunch: Avocado & Salmon Salad

100 grams of salmon. 2 handful of lettuce, 1 tomato, cucumber, onion. Have 1/2 a grapefruit with that. Dressing for salad: Dressing: 1/2 lime, 1 tablespoon of cider vinegar, 1 teaspoon of dijon mustard, sea salt and pepper. (360 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Eggy Pitta

2 wholemeal pitta (about 140 calories each). Refill with 2 scrambled eggs. Scramble the eggs with 3 mushroom, 1 tomato and 2 tablespoons of chopped onion. (328 calories)

Total calories: 1348 calories

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Day 4

Thursday:

Breakfast: SAME AS DAY 1:

Banana-Walnut Crepe (390 calories)

Lunch: Chicken & Apple Salad

Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Rice Cakes With Apple

2 rice cakes with a spread of 1 tablespoon of almond butter on each and topped with half an apple on each cake (403 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total calories: 1523

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Day 5

Friday:

Breakfast: Mango & Strawberry Smoothie

SAME AS DAY 2: In a blender combine 250 ml of almond milk, 2 tablespoon of almond butter, 1 cup of frozen or fresh strawberries, 1 mango (peeled). (350 calories)

Lunch: Chicken & Apple Salad

SAME AS PREVIOUS DAY: Mix 2 handfuls of lettuce leaves, 1 tomato sliced, 1 granny smith apple, 1 chicken breast grilled and chopped into pieces. Toss with a tablespoon of olive oil and a tablespoon of balsamic vinegar. Eat with 2 ryvitas. (370 calories)

Snack: Strawberries and Chocolate

1 cup of strawberries + 150 grams of 70% dark chocolate (220 calories)

Dinner: Minced beef With Rice & Veggies

Fry minced meat (you can chose turkey over beef) with onion, 1/2 courgette, 1/2 red pepper. Serve with 1/2 cup of brown rice and 1 cup of  stemmed broccoli. (make enough for 2 days) (360 calories)

Total Calories: 1300 calories

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Day 6

Saturday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top. (180 calories) 

Dinner: CHEAT MEAL. 

(1 take away, homemade or anything you are craving) You can swap your cheat meal for Sunday or Friday night. 

*No total calories due to cheat meal*

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Day 7: 

Sunday:

Breakfast: Irish Breakfast (kind of)

2 eggs, 2 rashers, 1 slice of wholemeal bread (100 calories per slice). (354 calories)

Lunch: Chicken Stir Fry

Stir-fry with 2 tablespoons of olive oil a handful of spinach, 1/2 red pepper, 1/2 yellow pepper, 1 carrot, onion, 1 cup of broccoli, 1 chicken breast previously grilled. Season with fresh parsley, sea salt and black pepper. (Make enough for Sunday Lunch). Top with a tablespoon of sesame seeds. (280 calories)

Snack: Ryvita crackers with low fat cheddar cheese.

2 ryvita crackers with 2 slices of cheddar cheese on top + 1 apple. (300 calories) 

Dinner: Mediterranean Sandwich

1 can of tuna. 2 slices of wholemeal bread. 1 tomato sliced, lettuce leaves. 1 tablespoon of low fat mayo (optional) and a teaspoon of dijon mustard. Spread the mayo and dijon mustard and your bread. top with tuna, lettuce, tomato and form your sandwich. (400 calories)

Total Calories: 1334


SHOPPING LIST

  • Oats
  • eggs
  • banana
  • walnut
  • olive or coconut oil
  • honey
  • strawberries
  • wholemeal bread
  • chicken
  • lettuce
  • tomato 
  • onion
  • cinnamon 
  • vanilla extract
  • Avocado
  • Rice cake
  • apple
  • almond butter
  • spinach
  • grapefruit
  • Mango
  • wholemeal pitta
  • minced beef or turkey
  • dijon mustard
  • red pepper
  • Salmon
  • Cider Vinegar
  • Red pepper
  • Dijon Mustard
  • Frozen Blueberries
  • Almond milk
  • Sea Salt
  • black pepper
  • dark chocolate
  • ryvita crackers
  • brown rice
  • rashers
  • low fat cheddar cheesse










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