Detox Ultimate Weight Loss Protocol - Health Shepherds
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
Ultimate Weight Loss Protocol We e k 2 Detox Welcome to Week 2! Instructions - Another week's worth of meals are in this packet. Please follow them as closely as possible and recalculate information for any changes you make. Each week we would like to introduce healthy foods that you may not have tried along with examples of healthy recipes. This week, try kale! ✦ Kale is a hearty green that can be cooked in many different ways. Always wash thoroughly and cut out the thick stems before cooking. These greens can be sauteed (it will take a bit longer than softer greens like spinach). They also make a great addition to soups (doesnʼt fall apart like spinach, especially with leftovers). Our recipe this week is for kale "chips." They are crunchy and you can add any flavors or spices you want (garlic, chili powder, etc). They donʼt keep fresh for too long, so make in smaller batches. Each week we will also have a good health topic. Everything from creating life long habits of healthy eating to exercise. This week we would like to focus on portion control. Are you measuring each of the ingredients in your meal? Do you really know how much 4 oz of chicken is by sight? Studies show that on average we underestimate our servings by about 30%! Invest in measuring cups and a small kitchen scale to help make sure you are getting accurate portions. Eventually we will transition to the plate method of portion control (it is hard to measure forever), but it is best to measure everything in the beginning.
Ultimate Weight Loss Protocol We e k 2
Detox Day 1
Bre a kf a s t 3 oz link chicken sausage Feel free to stick with an egg
2 c. kale, chard or spinach meal, but this provides a
Calories 232 change of pace. See recipe
1 tsp coconut oil or grass-
at end of packet.
Fat 12g fed butter
Carbs 16g
Protein 18g
Lunch 3 oz steamed shrimp Toss as a salad with shrimp
2 c. spinach whole or chopped.
Calories 144
1/2 c. cucumber, sliced
Fat 6g 1 Tbsp vinaigrette
Carbs 4g
Protein 20g
Dinner 3 oz pork tenderloin See recipe at end for easy
1 c. asparagus, steamed or pork tenderloin. Serve with
Calories 262 grilled asparagus and roasted bell
pepper (you can find in jars
Fat 12g 1/4 c. roasted red bell pepper
packed in water or make your
1 tsp. olive oil own).
Carbs 11g
Protein 29g
Sn a ck s Snack 1 Other
11 almonds, raw or dry- Tea or coffee, no creamer,
Calories 165
roasted with up to 2 servings sugar-
Fat 10g free sweetener like Stevia.
Snack 2
Carbs 14g 2 Tbsp hummus with 1 cup
kale chips (see recipe)
Protein 8g
Water (8 oz.)! ! ! ! ! ! ! MultivitaminUltimate Weight Loss Protocol We e k 2
Detox Day 2
Bre a k f a s t 1/2 cup blueberries Put all ingredients in blender
1/2 cup skim milk for smoothie. May sub non-
Calories 182 fat plain yogurt for greek
1/2 Greek yogurt, whole fat,
yogurt, but increases carbs
Fat 5g plain and decreases protein for
2 Tbsp ground flaxseed meal.
Carbs 22g
Protein 15g
Lunch 3 oz boneless, skinless, Chicken may be broiled,
chicken breast, cubed grilled, or baked. Combine
Calories 189
for salad, toss with dressing.
2 cups lettuce, romaine, torn
Fat 9g 1/2 oz Feta cheese,
Carbs 4g crumbled
1 cup cherry tomatoes
Protein 24g
1 Tbsp vinaigrette
Dinner Follow stir fry instructions
3 oz pork tenderloin, cut into from Week 1. If it's more
Calories 223 bite sized pieces convenient, you can use
Fat 8g 1 c. snow peas leftover pork from last night
(or chicken from lunch) and
2 c. shredded Napa cabbage
Carbs 10g add at the end until heated
or bok choy through.
Protein 29g Stir fry sauce from week 1
Sn a ck s Snack 1
Other
Tea or coffee, no creamer,
Calories 165 11 almonds, dry or with up to 2 servings sugar-
Fat 10g oven-roasted free sweetener like Stevia
Snack 2 or Splenda.
Carbs 14g 2 Tbsp hummus with 1 cup
kale chips (see recipe)
Protein 8g
Water (8 oz.)! ! ! ! ! ! ! MultivitaminUltimate Weight Loss Protocol We e k 2
Detox Day 3
Bre a k f a s t 2 eggs Prepare eggs any way you
1 cup sliced mushrooms like (i.e., scrambled, hard
Calories 210 boiled, or omelet).
2 Tbsp Parmesan
Fat 13g Mushrooms may be
cheese 1 Tsp olive oil or
sauteed in olive oil or grass-
Carbs 4g grass-fed butter fed butter.
Protein 19g
Lunch
1 veggie burger Chop cooked veggie burger
Calories 212 2 large lettuce leaves and roll into lettuce leaf like
1/2 c. salsa taco with salsa and
Fat 2g 1/2 c. chopped cucumber.
Carbs 33g cucumber
Protein 24g
3 oz salmon fillet
Dinner 2 Tbsp soy sauce See recipe page for
Calories 235 1 cup red cabbage, instructions on Asian slaw
shredded 1/4 cup carrot, from week 1.
Fat 11g grated
1 tsp sesame oil
Carbs 9g 2 Tbsp red wine or rice
vinegar
Protein 25g
Sn a ck s Snack 1 Other
11 almonds, dry or oven- Tea or coffee, no creamer,
Calories 156 roasted with up to 2 servings sugar-
Fat 10g free sweetener like Stevia.
Snack 2
Carbs 13g 2 Tbsp hummus with 1
cup kale chips
Protein 6g
Water (8 oz.)! ! ! ! ! ! ! MultivitaminUltimate Weight Loss Protocol We e k 2
Detox Day 4
Bre a k f a s t 1/2 cup blueberries Put all ingredients in blender
1/2 cup skim milk for smoothie. May sub non-
Calories 196 fat plain yogurt for Greek
1/2 Greek yogurt, whole yogurt, but it increases carbs
Fat 5g fat, plain and decreases protein for
2 Tbsp ground flaxseed meal.
Carbs 23g
Protein 18g
Lunch 4 oz salmon (from Day 3)
Combine and toss with
dressing.
Calories 267 3 cups fresh spinach
Fat 14g 1 Tbsp vinaigrette
1/2 sliced cucumber
Carb 3g
Protein 31g
Dinner 4 oz boneless, skinless Cook chicken as desired,
Calories 197 chicken breast serve with slaw.
Fat 6g 1 serving Asian slaw (from
day 3)
Carbs 8g
Protein 27g
Sna ck s Snack 1 Other
11 almonds, raw or dry Tea or coffee, no creamer,
Calories 150 roasted with up to 2 servings sugar-
Fat 8g Snack 2 free sweetener like Stevia.
3 oz Primal Kitchen Ranch
Carbs 11g Dressing
Protein 13g 1 cup cauliflower
Water (8 oz.)! ! ! ! ! ! ! MultivitaminUltimate Weight Loss Protocol Week 2
Detox Day 5
Bre a k f a s t 2 eggs See baked eggs recipe or
2 Tbsp grated parmesan prepare as a scramble.
Calories 213 cheese or low-
Fat 13g fat monterey jack
1/4 cup salsa 1 tsp coconut
Carbs 6g oil, olive oil or grass-fed
Protein 17g butter
Lunch 3 oz chunk light tuna in water Combine and toss with
1/2 cup green beans (cooked) dressing.
Calories 179
4 large black olives, sliced
Fat 8g 2 cups lettuce, Romaine, torn
Carbs 9g 1 Tbsp vinaigrette
Protein 21g
Dinner 4 oz boneless, skinless Cook chicken as desired,
chicken breast heat oven to 400 degrees,
Calories 208
1 cup asparagus, cut into bite toss asparagus and onions
Fat 6g sized pieces with olive oil, place on foil
1 cup sliced onions lined pan and roast under
Carb 16g tender and slightly browned.
1 tsp olive oil
Protein 24g
Snac k s Snack 1 Other
11 almonds, raw or dry Tea or coffee, no creamer,
Calories 150 with up to 2 servings sugar-
roasted
free sweetener like Stevia.
Fat 8g Snack 2
Carbs 11g 3 oz Primal Kitchen Ranch
Dressing
Protein 13g
1 cup cauliflower
Water (8 oz.) ! ! ! ! MultivitaminUltimate Weight Loss Protocol We e k 2
Detox Day 6
Bre a k f a s t 2 eggs Prepare eggs any way you
1 cup sliced mushrooms like (i.e., scrambled, hard
Calories 171 boiled, or omelet) or make
1 cup spinach into frittata (see recipe).
Fat 10g 1 tsp olive oil or grass-
Carbs 5g fed butter
Protein 16g
Lunch 4 oz boneless, skinless Soak tomatoes in hot water
chicken breasts until soft. Chop finely and
Calories 229 2 c. romaine lettuce mix with vinaigrette. Toss
Fat 12g 1/2 oz feta cheese with salad.
1 Tbsp vinaigrette
Carbs 5g
2 sun dried tomatoes (NOT oil
Protein 26g packed)
Dinner 4 oz boneless, skinless
Roast green beans in 500-
chicken breast
Calories 208 degree oven for 20 minutes
1 cup green beans until tender and slightly
Fat 6g 1 cup radicchio, shredded brown. Toss with radicchio,
1 tsp olive oil oil, and vinegar.
Carbs 10g
1 Tbsp red wine vinegar
Protein 29g
Sn a ck s Snack 1 Other
Calories 204 11 dry roasted almonds Tea or coffee, no creamer,
with up to 2 servings sugar-
Fat 8g Snack 2
free sweetener like Stevia.
Carbs 18g 6 oz Greek yogurt, plain
1/2 cup blueberries
Protein 18g
Water (8 oz.)! ! ! ! ! ! ! MultivitaminUltimate Weight Loss Protocol We e k 2
Detox Day 7
Bre a k f a s t 1/2 c. blueberries Put ingredients in a blender
1/2 c. grass-fed cow's milk or for a smoothie.
Calories 182
coconut/almond milk
Fat 5g 1/2 c. plain Greek whole-fat
yogurt
Carbs 22g
2 Tbsp. ground flaxseed
Protein 15g
Lunch 1 black bean or veggie burger Cook patty per package
direction, cut into strips or
patty
Calories 208 chunks, mix salsa and ranch
2 c. romaine lettuce, torn and toss with rest of
Fat 8g 1/2 c. cucumber ingredients as salad.
2 Tbsp Primal Kitchen Ranch
Carbs 17g
Dressing
Protein 22g 2 Tbsp salsa
Dinner 4 oz boneless skinless Heat oil in pan on medium-
high, cook chicken 3-4
chicken breast, cubed
Calories 208 minutes on each side or until
2 cup broccoli, fresh or frozen cooked through. Remove
Fat 6g 2 Tbsp slivered almonds chicken, add broccoli and
1 tsp. olive oil saute until tender, top with
Carbs 10g
almonds.
Protein 29g
Sn a ck s Snack 1 Other
Calories 168 22 almonds, dry roasted Tea or coffee, no creamer,
Snack 2 with up to 2 servings sugar-
Fat 11g free sweetener like Stevia.
2 Tbsp hummus with 1 cup
Carbs 14g kale chips
Protein 8g
Water (8 oz.)! ! ! ! ! ! ! MultivitaminUltimate Weight Loss Protocol We e k 2
Detox Recipes
Sausage and Greens (Day1)
Heat pan on medium high with a couple tablespoons of
olive oil. Cook sausage until cooked through (may
need to cut in rounds or slice in half depending on
thickness). Add greens and 1/4 cup chicken broth
and cook until greens are tender. Each green has
a different flavor and cooking time. Spinach will cook
in less than a minute. Chard will take 1-2 minutes.
Kale may take 5-10 minutes (always cut off the
fibrous stems of kale). Try different greens until you
find one that appeals to you.
Kale Chips (Day 1)
Great way to get something crunchy and healthy.
Remove thick stems from kale, rinse and then dry
the leaves. Toss with salt and pepper (any
seasoning if desired) as well as a couple
teaspoons of olive oil and place on foil lined pan.
Bake at 350 for 10-15 minutes until crisp but not
burned.
Pork Tenderloin (Day 1)
Heat oven to 400 degrees. Heat oil in oven safe
saute pan on medium high. Brown tenderloin on all
four sides (1-3 minutes each side). Place pan in
oven (or transfer to baking pan if not oven safe) and
bake for 10-16 minutes or until cooked through or
145 degrees on meat thermometer in thickest part.
Baked Eggs (Day 2)
Heat oven to 325 degrees. Coat 8 oz ramekin or
muffin tin with a drizzle of olive oil. Crack 2 eggs
into ramekin, place in baking pan and fill pan with
hot water 1 inch deep. Bake for 20 minutes, top
with cheese, bake for another 5-10 minutes until
white and yolk are set.You can also read
