"Weekly Diet Plan"
A weekly diet plan is a fantastic tool for maintaining a healthy lifestyle. It demonstrates discipline and commitment to your health goals by providing a structured approach to eating. Following a diet plan ensures you consume balanced, nutritious meals and helps prevent impulsive, unhealthy food choices. Moreover, dieting doesn’t have to be boring; with a variety of recipes and meal ideas, you can enjoy delicious, diverse meals that keep you satisfied and motivated. This planning not only supports weight management but also enhances overall well-being.
Week 1: Start simple
Cut bread, soda and all unnecessary sugars from your diet. Absolutely no fast-food or fried foods.
Breakfast:
"Spinach or Kale omelet with Ricotta".
INGREDIENTS
2 Tbsp Smooth Ricotta 3 eggs, salt and pepper.1 cup spinach, 1 tsp. butter, 1small tomato.
PREPARATION
Whisk eggs in a small bowl until combined. Season with salt and freshly ground black pepper. Place spinach in a medium saucepan with small amount of butter over medium heat. Cook for 2 minutes or until almost wilted. Take off the heat and cool slightly. Add the Smooth Ricotta to the spinach and stir to combine. Be sure not to cook the Ricotta over high heat or it will go runny. Season as desired. Lightly spray a small (18cm base) non-stick frying pan with oil and heat over medium-high heat. Add the tomato and fry until softened. Pour the egg into pan and cook for 30 seconds or until the base of the omelet is set. Using a spatula, draw the edge of the omelet into the center and allow the uncooked mixture to run underneath. Continue doing this until the egg mixture is nearly set. Spread the spinach and ricotta over half of the omelet. Fold omelet over to enclose filling. Transfer to a serving plate.
Lunch:
Dinner:
"Chicken salad"
"Garlic Spinach Salom"
INGREDIENTS
▢2 pounds boneless skinless chicken breasts
▢½ cup sliced raw almonds
▢1 cup mayonnaise
▢1 tablespoon Dijon mustard
▢1 cup red grapes, quartered
▢2 celery ribs, diced
▢3 green onions (green and white parts), sliced
▢2 tablespoon finely chopped parsley
▢1 tablespoon finely chopped tarragon
▢1 lemon , juiced (about 3 tablespoons)
▢kosher salt and freshly ground black pepper, to taste
PREPARATION
Toast: Lightly toast the almonds in a pan on the stove. Let them cool completely to room temperature.
Slice and Dice: Dice up your chicken breasts into small pieces. Then, quarter the grapes, dice the celery, parsley and tarragon, and slice the green onion.
Mix: Add all the ingredients to a large bowl and mix everything together until it’s well combined. Season with a bit of salt and pepper – and you’re done!
Ingredients:
Salmon: Any type of salmon will work—wild-caught or farm-raised. Make sure it’s fully defrosted and a bright pink color. A center-cut, even piece tends to sear the best.
Fresh Spinach Leaves: Just a few handfuls are enough.
Vegetable Broth: For a deeper flavor in the cream sauce.
Heavy Cream: Look for a brand with minimal ingredients and without carrageenan. Quality cream makes the best creamy spinach sauce.
Salt and Pepper: To season the salmon and sauce.
Olive Oil: For searing the salmon.
Minced Garlic: Adds flavor to the sauce.
Red Pepper Flakes: Optional, for a little heat.
Grated Parmesan Cheese: For extra richness.
Lemon Juice: A teaspoon adds brightness.
Instructions:
Prepare the Salmon:
Pat the salmon fillets dry on both sides and season with salt and pepper.
Sear the Salmon:
Heat olive oil in a large non-stick or cast iron pan over medium-high heat.
Add the salmon, skin side up, and sear until golden brown (about 3-4 minutes per side). Remove from the pan and set aside.
Make the Sauce:
In the same pan, add minced garlic and sauté until fragrant.
Pour in vegetable broth, red pepper flakes, and heavy cream. Bring to a low simmer over medium heat.
Stir consistently until the sauce thickens and reduces by almost half.
Add Spinach:
Add the fresh spinach leaves and stir until lightly wilted (around 2-3 minutes).
Season the spinach cream sauce with salt and pepper to taste.
Combine and Serve:
Return the seared salmon to the pan, spooning some of the sauce over it.
Serve immediately, perhaps with a side of quick quinoa or brown rice to soak up that delicious sauce!
Enjoy this rich and flavorful creamy garlic spinach salmon as a nutritious and delicious meal perfect for any occasion!
"For those on the go"
I suggest you try three of my favorite premade meals.
Wholes Food has become one of the best places to grab premade meals at a low price.
