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Tuesday, August 5, 2014

Menu Week Two

I blogged recently that I was going to change my diet to eat not only better, which I do most of the time, but to eat to help fight the disease I have, Multiple sclerosis. Here is my first week of food that I will be eating. 

Food preparation is the key to any lifestyle changes that you want to make.  If your goal is to lose weight, gain weight, eat better or whatever it is - Preparation is the key!

My food preparation day, and the day I recommend to all the people I help, is Sunday. I determine what my caloric intake for the week is going to be at this time.  I have a good understanding of what my caloric burn is each week by how many times I go to the gym, so the intake is based off of that.  My goal each week is to hit a caloric deficit (If I am trying to lose weight) each day and week.   I then determine the meals I will consume for the week. I analyze each meal to determine the nutrition factor of the meal broken down into calories, fat intake, carbohydrate intake etc. I then make my grocery list for the food items and hit the store. Planning beforehand allows me to go to the store with purpose and stick to my list. Once home I begin preparing my food for each meal, each day.  I break the food items into their portions for each day and then when it is time for me to eat, I just grab my meal and heat it up.  This not only ensures I am successful but it's quick and allows me to eat the food I need to eat rather than any cravings I may have.

Yes, I eat the same thing every day.  This not only helps food preparation more convenient for me, it also allows me to see what my body responds to and does not respond to for the goals I am trying to obtain.
Week Two Monday-Sunday

  • ·         Mellie’s Shredded Sweet Potato Hash 
  •       Green Tea, no sugar of any kind added
Am Snack:

  • ·         2 cups cubed watermelon
  • ·         1 bunch of mint, chopped
  • ·         Juice of 1 lime
  • ·         1 Tbsp. coconut oil
  • ·         1 cup of blueberries –mix all above together
  • ·         1 scoop Vega Protein shake
  • ·         1 cup 365 Organic Low Fat Cottage Cheese
  • ·         Mellie’s Avocado Chicken Soup
  • ·         Green Tea, no sugar of any kind added
PM Snack:
  • ·         1 scoop Vega Protein Shake
  • ·         Mellie’s Bacon Avocado Bake
  • ·         Green Tea, no sugar of any kind added
PM Snack: (1 hour to 30 min prior to bed)
  • ·         1 scoop Vega Protein Shake

Mellie’s Shredded Sweet Potato Hash

  • 1lb. organic sweet potato
  • ¼ cup diced organic onion
  • 2 Tbsp. coconut oil
  • 1 cup organic ham, chopped
  • Pepper to taste
  1. Preheat large skillet on medium with coconut oil
  2. Add onion and sauté until soft.
  3. Add sweet potatoes and season pepper
  4. add chopped ham and toss to combine
  5. Place in a baking dish and bake for 25-30min
Serves ONE 

Mellie’s Avocado Chicken Soup

  • 7 Cups Organic Chicken Broth
  • 5 Cups Chicken Breast, bite sized pieces
  • 2 Organic tomato, diced
  • 3 Carrot
  • 3 Cup Scallions, diced
  • 4 Avocados
  • 2 cup Cilantro
  • 2 Lime
  • 3 Cloves Garlic, minced
  • 2 tsp Coconut oil
  • 2 tsp oregano
  • 2 Pinch Cumin
  • 2 Pinch Chili powder
  • Pepper to Taste
  1. Take a large pot and add coconut oil over medium heat
  2. Dice the Scallions and carrot
  3. Mince the Garlic
  4. Add Garlic, Carrot and Scallions into the Pot and Sauté for 3-4 min
  5. Dice the Tomato and Add to the Pot and Sauté for 2-3 min
  6. Add chicken broth, oregano, cumin, and Chili powered and bring to a boil
  7. Simmer, Covered for 15-20 min
  8. Serve with ½ avocado, garnish with a lime wedge and cilantro

Mellie’s Bacon Avocado Bake

  • 4 Organic eggs
  • 2 Tbsp. pre-cooked crumbled bacon
  • 2 Tbsp. chives
  • ½ cup chopped tomatoes
  • ½ avocado
  • Pepper to taste
  • coconut oil
  1. Grease a large microwave-safe bowl with coconut oil
  2. Add eggs and microwave for 1 min
  3. Gently stir and add bacon, chives and tomatoes and microwave for 1 min
  4. Top with avocado
  5. Pepper to taste

1 comment:

  1. It's making me hungry already. Won't be hungry long with that huge AM snack!