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Week 3

February 2, 2014

 

 

 ©2010 Andrea Metcalf Inc.

Welcome to Week 3 of the NF Challenge!

Here’s the shopping list and plan for the next week. As we mentioned in our meeting, here’s the guidelines to follow, if you’ve started journaling your own food/nutrients (sparkpeople.com is one way to get started):

• 80–10 grams protein

• 35 grams fiber

• 1200–1800 calories

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

4 cups Asparagus (1 1/2 to 2 bunches)

2 cups Broccoli

1 cup/1 ear Corn

1 bunch Green Onions (about 6 stalks)

4 Peppers, Red (approx. 4 cups’ worth)

3 bags (3 hearts each) Romaine Lettuce

1 cup Spinach

1 pint Tomatoes, Cherry

6 Tomatoes, Roma

2 cups, Zucchini

FRESH FRUITS

5 Bananas, medium (7" to 7-7/8" long)

2 Oranges, small (2-3/8" dia)

1 pint Raspberries

2# Strawberries (yields about 7 cups)

BREADS / CARBOHYDRATES

2 Baked Potatos, small (1-3/4" to 2-1/2" dia.)

1 cup Pearled Barley

DAIRY/REFRIGERATION SECTION

Egg, fresh 15 large

10 cups Greek Yogurt, plain non-fat

1 cup Parmesan Cheese

MEATS

32 oz (2#) Chicken Breast, no skin

22 oz (1#, 6 oz) Beef, top sirloin

6 oz Salmon

24 oz (1#, 8 oz) Shrimp

CANNED FOOD/CENTER AISLES

1 can Beans, Pinto

1 can Beans, Red Kidney

Trader Joe’s Cilantro Salad Dressing

Kraft, Light Done Right Salad Dressing, Zesty Italian

Mission Carb Balance Whole Wheat Fajita Size Tortilla (2 servings)

Walnuts, 2 oz (28 halves)

OTHER (SUPPLIED)

7 Elations beverages

14 oz Muscle Milk Light (Chocolate or Vanilla)

Naked Fitness Eggs Asparagus

Makes 4 servings (3 for you, one for a friend...or for beginning your next week!)

12 eggs 1 bunch chopped asparagus

1/4 c skim milk 2 roma tomatoes (each sliced into 6 pieces)

4 tsp Mrs. Dash or Mrs. Dash Italian 1 cup parmesan cheese

4 green onions, chopped

 

 

Lightly beat eggs, milk, Mrs. Dash and 3/4 cup parmesan cheese. Pour into nonstick sprayed/lightly oiled 12". 6".2" glass or ceramic baking dish coated with nonstick cooking spray. Sprinkle in onions, then asparagus. Layer the sliced tomatoes on top, then sprinkle the remaining parmesan on the top. Bake, uncovered, at 350°F for 40 to 45 minutes until puffy in center and lightly browned, or knife inserted near the center comes out clean. Let stand 5 minutes before serving.

©2010 Andrea Metcalf Inc.

 

 

DAY 1, WEEK 3

BREAKFAST

Raspberries, 1 cup

Walnuts, 0.5 oz (7 halves)

Greek Yogurt, plain non-fat, 1 cup

Elations beverage, 1 serving

LUNCH

Romaine, 3 cups, shredded

Roma Tomatoes, 2 small

Beef, top sirloin, 4 oz

Salad Dressing, 2 Tbsp

DINNER

Shrimp, cooked, 6 oz

Romaine, 2 cups, shredded

Red Pepper, 0.25

Salad Dressing, 2 Tbsp

Baked Potato, with skin, 1 small

Sweet Corn, 1 cup

SNACKS

Strawberries, 1 cup sliced

Banana, 1 medium

Greek Yogurt, plain non-fat, 1 cup

DAY 2, WEEK 3

BREAKFAST

Egg, fresh, 3 large

Spinach, fresh, 1 cup

Green Onions, 2 stalks, chopped

Tomatoes, 8 cherry

Banana

Elations beverage, 1 serving

LUNCH

Romaine, 1 cup, shredded

Red Pepper, 0.25

Beef, top sirloin, 4 oz

Beans, Red Kidney 0.25 cup

Mission Carb Balance Whole Wheat Fajita Size Tortilla, 1

DINNER

Chicken Breast, no skin, 8 oz

Broccoli, 1 cup chopped

Romaine, 2 cups shredded

Red Pepper, 0.25

Salad Dressing, 2 Tbsp

SNACKS

Banana

Strawberries, 1 cup sliced

Greek Yogurt, plain non-fat, 1 cup

DAY 3, WEEK 3

BREAKFAST

Andrea Metcalf ’s Eggs Asparagus, 1 serving

Elations beverage, 1 serving

LUNCH

Romaine, 1 cup, shredded

Red Pepper, 0.25

Beef, top sirloin, 4 oz

Beans, Red Kidney 0.25 cup

Mission Carb Balance Whole Wheat Fajita Size Tortilla, 1

DINNER

Chicken Breast, no skin, 8 oz

Broccoli, 1 cup chopped

Romaine, 2 cups shredded

Red Pepper, 0.25

Salad Dressing, 2 Tbsp

SNACKS

Strawberries, 1 cup sliced

Greek Yogurt, plain non-fat, 1 cup

Orange, 1 small

DAY 4, WEEK 3

BREAKFAST

Strawberries, 1 cup

Walnuts, 0.5 oz (7 halves)

Greek Yogurt, plain non-fat, 1 cup

Elations beverage, 1 serving

LUNCH

Romaine, 2 cups shredded

Red Pepper, 0.5©2010 Andrea Metcalf Inc.

 

Shrimp, 6 oz

Beans, Red Kidney, 0.5 cup

Beans, Pinto, 0.5 cup

Trader Joe’s Cilantro Salad Dressing, 2 tbsp

DINNER

Salmon, 6 oz

Asparagus, fresh, 1.5 cup

Zucchini, 0.5 cup, sliced

Barley, pearled, cooked, 1 cup

SNACKS

Banana

Greek Yogurt, plain non-fat, 1 cup

DAY 5, WEEK 3

BREAKFAST

Raspberries, 1 cup

Walnuts, 0.5 oz (7 halves)

Greek Yogurt, plain non-fat, 1 cup

Elations beverage, 1 serving

LUNCH

Romaine, 3 cups, shredded

Roma Tomatoes, 2 small

Beef, top sirloin, 6 oz

Salad Dressing, 2 Tbsp

DINNER

Chicken Breast, no skin, 8 oz

Zucchini, 0.5 cup sliced

Romaine, 2 cups shredded

Red Pepper, 0.25

Salad Dressing, 2 Tbsp

SNACKS

Strawberries, 1 cup sliced

Muscle Milk Light Chocolate 14oz bottle

Greek Yogurt, plain non-fat, 1 cup

DAY 6, WEEK 3

BREAKFAST

Elations beverage, 1 serving

Andrea Metcalf’s Eggs Asparagus, 1 serving

LUNCH

Romaine, 2 cups shredded

Red Pepper, 0.5 cup chopped

Shrimp, 6 oz

Beans, Red Kidney, 0.5 cup

Beans, Pinto, 0.5 cup

Trader Joe’s Cilantro Salad Dressing, 2 tbsp

DINNER

Chicken Breast, no skin, 8 oz

Romaine, 2 cups shredded

Zucchini, 0.5 cup, sliced

Red Pepper, 0.25 cup

Salad Dressing, 2 Tbsp

SNACKS

Oranges, 1 small

Strawberries, 1 cup sliced

Greek Yogurt, plain non-fat, 1 cup

DAY 7, WEEK 3

BREAKFAST

Elations beverage, 1 serving

Andrea Metcalf’s Eggs Asparagus, 1 serving

LUNCH

Romaine, 2 cups shredded

Red Pepper, 0.5 chopped

Shrimp, 6 oz

Beans, Red Kidney 0.5 cup

Beans, Pinto, 0.5 cup

Trader Joe’s Cilantro Salad Dressing, 2 tbsp

DINNER

Beef, top sirloin, 4 oz

Baked Potato, with skin, 1 small

Romaine, 2 cups shredded

Red Pepper, 0.25

Salad Dressing, 2 Tbsp

SNACKS

Banana

Strawberries, 1 cup sliced

Greek Yogurt, plain non-fat, 1 cup

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