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Week 2

February 2, 2014

 

 

 ©2010 Andrea Metcalf Inc.

Welcome to Week 2 of the NF Challenge!

Here is the shopping list and menu plan I would like you to follow for the next week. Also note that you may substitute your favorite meals from last week. Change around the days but just stick to the calorie, fiber and protein counts for the day: 80–10 grams protein, 35 grams fiber, 1200–1800 calories (As given, this meal plan is based on 1200 calories per day average.)

Please e-mail me each day you complete 120 minutes of moving: subject line: I DID IT! Keep up the great work and see you all next Thursday.

Grocery List

FRESH VEGETABLES

3 cups (1 bunch) Asparagus

 

 

4 bags Spinach (13 cups)

1 bunch Broccoli (3 stalks)

1 cup Carrots (diced) (small bag of baby carrots)

1 tub Cherry Tomatoes (24 tomatoes)

2 cups Green Beans

1 medium Onion (1 cup diced )

Pepper, Red, 1 medium (approx 2.75” long, 2.5” dia)

FRESH FRUITS

3 crisp apples medium (2.75” dia) (approx 3 per lb)

6 firm bananas, medium (7” to 7-7/8” long)

2 pints blueberries (or raspberries)

MEATS

5 - 6 oz. Chicken breasts, no skin (30 oz total)

2 - 6 oz. Filet mignon (or other lean meat)

12 oz Sliced ham, extra lean (5% fat)

CANNED FOOD/CENTER AISLES

1 - 12 oz can black beans

1 - 12 or 16 oz jar of salsa (no more than 125 calories for the entire jar- read the labels)

Walnuts, 2 oz (28 halves)

Lite salad dressing - your choice no more than 40 calories for 2 Tbsp (need 8 Tbsp)

1 package corn tortillas ( no more than 90 calories for 2 at least 2 grams fiber) (you need 8 tortillas)

8 cups chicken stock

SPICES / HERBS / CONDIMENTS / SAUCES

Cumin, Chili Powder, Cilantro or a Fajita spice packet

Chives, fresh or dried

DAIRY/REFRIGERATION SECTION

8 eggs (6 fresh plus 2 hardboiled)

1 16 oz cottage cheese

5 cups Greek Yogurt, plain non-fat

2 cups Greek Yogurt, non-fat, with fruit

OTHER (SUPPLIED)

 

1 - 6 pack Elations drink (has joint supplements and calcium for weight loss)

Prepare Naked Fitness Tortilla Soup and grill chicken breasts: 30 minutes

Grill chicken breasts, 7–10 minutes per side. Season with salt and pepper, lemon juice or any other spices. Put soup pot on stove and lightly oil with either cooking spray or small drops of olive oil and wipe with paper towel to coat. Add 1 cup diced carrots and 1 cup diced onions and cook for 3–4 minutes. Next add 8 cups chicken stock and 8 chopped corn tortillas. Bring to a boil and let cook for 20 minutes or until tortillas dissolve in the soup. Add the salsa, rinsed beans, and fajita seasoning packet OR 2 Tbsp cumin, chili powder and cilantro (fresh or dried). Salt and pepper to taste. Add 2 cups chopped grilled chicken breast. Separate into 5 generous servings. (4 meals for you and the fifth for a friend!) The other prep comes at each meal.

©2010 Andrea Metcalf Inc.

DAY 1, WEEK 2

BREAKFAST

Egg, fresh, 3 large

Ham, 4 oz

Spinach, fresh, 1 cup

Tomatoes, 4 cherry

Elations beverage, 1 serving

LUNCH

Chicken Breast, no skin, 4 ounces

Salad Dressing, 2 Tbsp

Spinach, fresh, 2 cup

DINNER

Filet Mignon, 6 oz

Broccoli, fresh, 1 cup, chopped

Green Beans, 1 cup

SNACKS

Banana

Berries, .5 cup

Greek Yogurt, plain non-fat, 1 cup

DAY 2, WEEK 2

BREAKFAST

Berries, 1 cup

Greek Yogurt, plain non-fat, 1 cup

Walnuts, 0.5 oz (7 halves)

Elations beverage, 1 serving

LUNCH

Apple

NF Tortilla Soup, 1 serving

DINNER

Asparagus, fresh, 1 cup

Broccoli, fresh, 0.5 cup, chopped

Chicken Breast, no skin, 6 ounces

SNACKS

Banana

Egg, hard boiled, 1 large

Ham, 4 oz

DAY 3, WEEK 2

BREAKFAST

Asparagus, fresh, 1 cup

Egg, fresh, 3 large

Tomatoes, 4 cherry

Elations beverage, 1 serving

LUNCH

Egg, hard boiled, 1 large

Ham, 4 oz

Salad Dressing, 2 Tbsp

Spinach, fresh, 2 cup

Tomatoes, 4 cherry

DINNER

Green Beans, 1 cup

Chicken Breast, no skin, 6 ounces

Asparagus, fresh, 1 cup

SNACKS

Apple

Banana

Greek Yogurt, plain non-fat, 1 cup

DAY 4, WEEK 2

BREAKFAST

Cottage Cheese, 1 cup

Tomatoes, 4 cherry

Fresh Chives, 1 Tbsp chopped

Elations beverage, 1 serving

LUNCH

NF Tortilla Soup, 1 serving

Apple

DINNER

Chicken Breast, no skin, 6 ounces

Spinach, fresh, 2 cup

SNACKS

Banana

Berries, 1 cup

Greek Yogurt, plain non-fat, 1 cup

Walnuts, 0.5 oz (7 halves)©2010 Andrea Metcalf Inc.

DAY 5, WEEK 2

BREAKFAST

Berries, 1 cup

Greek Yogurt, plain non-fat, 1 cup

Walnuts, 0.5 oz (7 halves)

Elations beverage, 1 serving

LUNCH

Red Pepper, 0.25

Salad Dressing, 2 Tbsp

Spinach, fresh, 2 cup

Chicken Breast, no skin, 4 ounces

DINNER

Red Pepper, 0.75

NF Tortilla Soup, 1 serving

SNACKS

Banana

Greek Yogurt w/fruit, 1 serving

Walnuts, 0.5 oz (7 halves)

DAY 6, WEEK 2

BREAKFAST

Cottage Cheese, 1 cup

Tomatoes, 4 cherry

Fresh Chives, 1 Tbsp chopped

Elations beverage, 1 serving

LUNCH

NF Tortilla Soup, 1 serving

Tomatoes, 4 cherry

Salad Dressing, 2 Tbsp

Spinach, fresh, 2 cup

DINNER

Filet Mignon, 6 oz

Broccoli, fresh, 1 cup, chopped

Spinach, fresh, 2 cup

SNACKS

Banana

Greek Yogurt w/fruit, 1 serving

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