21 DAY WEIGHT LOSS CHALLENGE - Constant Contactfiles.constantcontact.com/0a2df3a6301/8216c6b1-a5f... · Berry Green Smoothie Source: damndelicious.net Prep 5 min Total 5 min Serving:

©2017 FIT HOUSE NEWY YORK Barbara Vinciguerra, MS

21 DAY WEIGHT LOSS CHALLENGE

Week 2 Meal Plan and Recipes

WEEK 2 MEAL PLAN

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY

UPON

WAKING

Morning

Mojo

Morning

Mojo

Morning

Mojo

Morning

Mojo

Morning

Mojo

Morning

Mojo

Morning

Mojo

Pre-Workout

Snack

(only if

working out)

Apple

or Small

Banana

Apple

or Small

Banana

Apple

or Small

Banana

Apple

or Small

Banana

Apple

or Small

Banana

Apple

or Small

Banana

Apple

or Small

Banana

BREAKFAST Berry Green

Smoothie

Superfruit

Smoothie

Vegan

Smoothie Bowl

Green

Smoothie

Jump Start

Smoothie

Guacamole

Toast

Berry

Coconut

Smoothie

LUNCH Left-Over

Lentil Soup

Left-Over

Dinner

Left-Over

Dinner

Left-Over

Dinner

Left-Over

Dinner

Garden-Fresh

Asparagus

Soup

Left-Over

Dinner

SNACK

(have anytime

you want &

ONLY IF

HUNGRY)

¼ Cup

Hummus

with Raw

Veggies

5oz Greek

Yogurt or

Non-dairy

Yogurt

¼ Cup

Hummus with

Raw Veggies

5oz Greek

Yogurt or

Non-dairy

Yogurt

¼ Cup

Hummus with

Raw Veggies

5oz Greek

Yogurt or Non-

dairy Yogurt

¼ Cup

Hummus with

Raw Veggies

DINNER Spinach-

Lentil Soup

Rainbow

Chicken &

Vegetables

Pesto Salmon

Packet

Maple

chicken &

Carrots

Sweet

Potato Soup

or FREE Meal

Spinach and

White Bean

Soup

Italian

Chicken

Skillet

Berry Green Smoothie

Source: damndelicious.net

Prep 5 min Total 5 min Serving: 1

Ingredients

1⁄2 cup spinach leaves

1⁄4 cup frozen blueberries

1⁄4 cup frozen raspberries

1⁄2 ripe banana

1⁄4 cup milk

1 tablespoon old fashioned oats

1 1⁄2 teaspoon sugar or more, to taste

Directions

Combine spinach, blueberries, raspberries, banana, milk, oats, sugar and 1 cup ice in blender until

smooth.

Serve immediately.

Easy Spinach-Lentil Soup

Source: www.delish.com Prep10 min Cook 30 min Total 40 min Serving: 4

Ingredients

2 tbsp. extra-virgin olive oil

2 carrots peeled and diced

2 ribs celery diced

1 small onion diced

3 garlic cloves minced

2 tsp. cumin

1 tsp. coriander

1⁄4 tsp. crushed red pepper flakes

kosher salt

Black pepper

1 14-oz. can diced tomatoes (and juices)

10 oz. lentils

2 tsp. fresh thyme

4 c. vegetable broth

4 c. baby spinach

Directions

1.In a large pot over medium-high heat, heat olive oil. Add carrots, celery, and onion and cook until beginning to

soften, 5 minutes. Add garlic, cumin, coriander, and red pepper flakes, and cook 1 minute, stirring constantly.

Season with salt and pepper.

2.Add tomatoes, lentils, thyme, and vegetable broth and bring to a boil. Reduce heat to low, cover partially, and

let simmer until lentils are tender and soup has thickened, 20 minutes. (If most of liquid has been absorbed, add in

½ to 1 cup more water.)

3.Stir in spinach and continue cooking until wilted, 2 minutes. Season with salt and pepper

Superfruit Smoothie

Source: www.delish.com

Cook5 minTotal5 min Serving: 1

Ingredients

½ c. frozen cherries

1 kiwi peeled and chopped

¾ c. almond milk

1 tbsp. chia seeds

Directions

Combine all ingredients in a blender and blend on high until smooth.

Rainbow Chicken & Veggies

Source: www.delish.com Prep 20 min Cook 25 min Total 45 min Serving: 4

Ingredients

2 c. cherry tomatoes

3 c. baby carrots

2 yellow bell peppers thinly sliced

1 large head broccoli florets removed

2 small red onions cut into wedges

1 lb. boneless skinless chicken breasts cubed

2 c. cooked brown rice

1⁄3 c. extra-virgin olive oil

2 limes Juice of

1⁄4 c. freshly chopped cilantro

kosher salt

Freshly ground black pepper

Directions

1. Preheat oven to 400º. On two large sheet pans, place tomatoes, carrots, bell peppers, broccoli, red

onion, and chicken.

2.Make marinade: In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and

pepper. Whisk until combined. Pour marinade over veggies and chicken and season with more salt and

pepper. Toss until completely combined.

3.Bake until vegetables are tender and chicken is cooked through, 25 minutes. Divide cooked rice among

five containers and top with roasted veggies and chicken.

Vegan Smoothie Bowl

Source: www.eatingwell.com

Prep 10 min Total 10 min Serving: 1

Ingredients

½ medium banana

½ cup frozen mixed berries

1⁄2 cup unsweetened non-dairy milk

1⁄4 cup pineapple chunks

1⁄2 kiwi sliced

1 tablespoon sliced almonds toasted if desired

1 tablespoon unsweetened coconut flakes toasted if desired

1 teaspoon chia seeds

Directions

Combine banana, berries and non-dairy milk in a blender. Blend until smooth.

Pour the smoothie into a bowl and top with pineapple, kiwi, almonds, coconut and chia seeds.

Pesto Salmon Packets with Green Beans

Source: www.delish.com Prep 5 min Cook 30 min Total 35 min Serving: 4

Ingredients

1 lb. green beans cleaned and trimmed

1 jar prepared pesto

2 lemons cut into thin wheels

4 pieces salmon about 2 lbs.

kosher salt

Freshly ground black pepper

1⁄4 c. chopped fresh parsley

Directions

1. Preheat oven to 450 degrees F. Prepare 4 pieces of parchment paper, each about 12"-x- 12". Fold each piece

in half.

2.Place open parchment pieces on a sheet pan and place a handful of green beans along the fold of each

piece; top with a small spoonful of pesto and 2 to 3 lemon wheels. Season salmon with salt and pepper and place

one piece on top of lemons in each packet. Spread a spoonful of pesto over each piece of fish.

3.Fold parchment over fish and vegetables, then fold and twist edges under to seal (you should create a half-

moon shape). Repeat with remaining packets and bake for 15 to 20 minutes.

4.Transfer each parchment packet to a dish and carefully cut a slit to let out steam. Garnish with parsley and serve

with remaining pesto sauce.

It's Easy Bein' Green Smoothie

Source: www.delish.com

Cook 5 min Total 5 min Serving: 1

Ingredients

3⁄4 cup baby spinach

1⁄2 cup Frozen Mango

1⁄2 banana

1⁄2 lemon Juice of

Directions

Combine all ingredients in a blender and blend on high until smooth.

Maple Chicken & Carrots

Source: www.delish.com Prep10 min Cook 20 min Total 30 min Serving: 4

Ingredients

4 bone-in skin-on chicken thighs

kosher salt

Freshly ground black pepper

2 tbsp. extra-virgin olive oil

1⁄4 c. apple cider vinegar

3 cloves garlic minced

1⁄4 c. maple syrup

2 tbsp. whole-grain mustard

1 tbsp. fresh thyme leaves

1⁄2 lemon Juice of

3 large carrots peeled and sliced into 1/4”-thick

rounds

Directions

1. Preheat oven to 425 degrees F. Season chicken thighs with salt and pepper. In a large oven-safe skillet over

medium-high heat, heat 1 tablespoon oil. Add chicken thighs and sear 2 minutes per side. Remove chicken thighs

and transfer to a plate. (Save pan drippings.)

2.Add apple cider vinegar to skillet and scrape up bottom bits from pan with a wooden spoon. Add garlic, maple

syrup, mustard, thyme, and lemon juice and bring to a simmer. Return chicken to skillet and spoon sauce over

thighs.

3.In a medium bowl, toss carrots with remaining tablespoon olive oil and season with salt and pepper. Nestle

carrots into skillet and bake until chicken is cooked through and carrots are tender, 20 minutes. Serve with pan

sauce.

Jump-Start Smoothie

Source: www.delish.com

Prep 5 min Total 5 min Serving: 1

Ingredients

1⁄2 cup frozen strawberries

1⁄4 cup fresh blueberries

1⁄4 cup fresh orange juice

1 teaspoon chopped and peeled fresh ginger

2 tablespoon plain greek yogurt

1 cube ice

Directions

In blender, combine strawberries, blueberries, orange juice, ginger, yogurt, and ice cubes.

Blend until smooth, scraping down side of container occasionally.

Chunky Sweet Potato Soup

Source: www.delish.com Prep 25 min Cook 20 min Total 45 min Serving: 4

Ingredients

4 teaspoon olive oil

2⁄3 medium onion

2⁄3 medium red pepper

2 clove garlic

1 teaspoon ground cumin

1⁄3 teaspoon smoked paprika

1⁄4 teaspoon ground cinnamon

salt and pepper

2⁄3 qt. lower-sodium vegetable broth

1 1⁄3 pound sweet potatoes

1 1⁄3 can lower-sodium black beans

1 1⁄3 cup water

2⁄3 lime

2⁄3 Hass avocado

8 teaspoon packed fresh cilantro leaves

Directions

1. In 5- to 6-quart saucepot, heat oil on medium. Add onion and red pepper; cook 5 minutes, stirring. Stir in garlic,

cumin, paprika, cinnamon, and 1/2 teaspoon salt. Cook 2 minutes, stirring.

2.Add broth, potatoes, beans, water, and 1/4 teaspoon black pepper. Heat to boiling on high. Reduce heat to

medium, simmer 15 minutes.

3.Transfer 3 cups of soup to blender. Puree until smooth; return to pot. Stir in 1/2 teaspoon salt. Serve, garnished

with avocado and cilantro, with lime.

Guacamole Toast

Source: www.delish.com

Prep 10 min Total 10 min Serving: 2

Ingredients

1 ripe avocados

1⁄2 lime Juice of

1⁄4 teaspoon kosher salt

1⁄4 cup cherry tomatoes quartered

1⁄4 small red onion minced

1⁄4 jalapeño minced

1⁄2 clove garlic minced

2 slices Ezekiel bread toasted

1 1⁄2 teaspoon fresh cilantro chopped

Directions

1. In a bowl, mash together avocado with lime juice and kosher salt. Stir in tomatoes, onion, jalapeno,

and garlic until combined.

2. Spread on slices of bread, then sprinkle with cilantro.

Spinach and White Bean Soup

Source: www.delish.com Prep5 minCook20 minTotal25 min Serving: 4

Ingredients

extra-virgin olive oil

3 garlic cloves minced

1 small onion chopped

1 carrot chopped

kosher salt

Freshly ground black pepper

1 c. dry white wine

32 oz. low-sodium vegetable stock

1 15-oz. can cannellini beans rinsed and drained

1 c. sliced zucchini cut into half moons

2 c. peas

3 c. baby spinach washed and dried

1 c. freshly grated Parmesan

Directions

1.In a large pot heat 1 tablespoon olive oil over medium heat. Cook garlic and onion, stirring with a wooden

spoon, 2 minutes. Add carrots, 1 teaspoon salt, and 1/2 teaspoon black pepper; cook 2 minutes more. Add

white wine and stock, bring to a boil and simmer for 5 minutes. Mix in cannellini beans and zucchini; simmer until

vegetables are tender, 5 minutes.

2.Just before serving add peas, fresh spinach, and parmesan. Stir until warmed through and spinach is wilted.

3.Serve in soup bowls and top with black pepper.

Berry-Coconut Smoothie Bowl

Source: www.delish.com

Prep 5 min Total 5 min Serving: 1

Ingredients

1⁄2 banana sliced and frozen

1 cup frozen mixed berries

1⁄2 cup coconut water

Directions

Blend banana and mixed berries with coconut water. Pour into 2 bowls. Top as desired.

Italian Chicken Skillet

Source: www.delish.com Prep10 min Cook 30 min Total 40 min Serving: 4

Ingredients

2 tbsp. extra-virgin olive oil

1 lb. boneless skinless chicken breasts

kosher salt

Freshly ground black pepper

1⁄2 onion thinly sliced

2 bell peppers thinly sliced

2 medium zucchini sliced into half moons

2 cloves garlic minced

1⁄2 tsp. dried oregano

1 c. chicken broth

1 (14 oz.) can crushed tomatoes

1⁄4 c. fresh basil torn

Directions

1. In a large skillet over medium-high heat, heat olive oil.

2. Season chicken on both sides with salt and pepper and cook until golden and cooked through, about 6

minutes per side. Transfer to a plate.

3. To skillet, add onion and peppers. Sauté until softened, 5 minutes. Add zucchini and cook until slightly

charred, 3 minutes more. Add garlic and cook until fragrant. Sprinkle veggies with dried oregano and stir to

incorporate.

4. Deglaze pan with chicken broth and crushed tomatoes. Stir and let come to a boil. Once boiling, reduce to

a simmer and let go for 10 minutes. Add chicken back to skillet and spoon sauce over.

5. Garnish with basil.