FUEL | Week 4

Rituals and mindset

You’ve reached your ONE MONTH ANNIVERSARY this week, congratulations! I hope you feel lighter, refreshed, and radiant! By now, my hope is that you are beginning to develop food rituals and understand the value of fueling the body frequently and with a variety of high-quality foods.

Our food rituals include three components: purchase, preparation, and presentation. When we incorporate mindfulness into our food rituals, we take control of our lives in a variety of ways. Not only do we control the quality of food, we control the quantity, and the timing of intake.

Eating doesn’t have to be an after-thought. Nourishing the body and celebrating its capabilities through movement foster a healthy relationship with nutrition and exercise. We can retrain our brain to perceive food as nutrients our body needs to be physically active and to have fun. Food. Fitness. Fun. That’s my motto.

We can also retrain our brains to perceive exercise as a celebration of what our bodies can do physically. When we adopt these 2 mindsets, we reverse negative thinking and replace it with positive, abundant thoughts. We attract what we manifest in our brain and if we are always thinking about lacking food, we will always be stuck in a state of emptiness.

We can replace lack with abundance by filling our bodies with high-volume foods, allowing us to think about how full we feel. We in turn feel full from the inside out. Not only does a ‘think healthy’ relationship with nutrition help us to maintain a healthy relationship with food, it helps us to overcome obstacles such as emotional and stress-triggered eating patterns.

Healthy food rituals are important to sustaining a fit lifestyle over time. Think about the healthy food rituals you have adopted this month and how you might incorporate them into your life going forward. My hope is that this program serves you not only as an adventure lasting 6 weeks, rather an adventure that lasts a lifetime. Here’s to nutritional experimentation for a happy, healthy body!

Weeks 4 through 6 we increase our protein intake and lower our carbohydrate intake to activate muscle synthesis. I suggest taking more interest in strength-training exercises to facilitate this process.

The protein intake calculations for each day are well above 100 grams and if your personal recommendation is much higher, only supplement with pure protein sources on days for which you strength train and do so post-workout. Example: whey protein shake post 45-minute strength-training session.

Meal Plan

Weeks 4-6 | High Protein, Low Carb

1,200 calories
25-30% carbs 75 g.
40-50% protein 120 g.
25-30% fat 40 g.

Days 1 and 3

Morning Detox Drink
drink each morning on an empty stomach

1.5 oz. (shot) apple cider vinegar
1 cup Diet Cranberry juice
1 tbsp. lemon juice

Breakfast | Egg Muffins
Yields 12, 1 serving = 2 muffins with avocado topping
252 calories, 17 g. protein

12 eggs
1 c. shredded (Velveeta) cheese
1 diced onion
1 diced red pepper
1 diced green pepper
Avocado for topping (1/4 avocado per serving)

Prep: Sauté onion and peppers. Mix onion & peppers in a bowl with eggs and cheese. Line a muffin tin with 12 muffin cups. Fill muffin cups 2/3 full. Bake at 375 for 30 minutes. Top with 1/4 diced avocado.

AM Snack | DD-GO Bars
Yields 16, 1 serving = 1 bar
102 calories, 5 g. protein

1 c. chocolate PB2 (peanut butter substitute)
1 c. water
1⁄2 c. agave nectar (honey substitute)
3 cut instant oats
1⁄2 c. stevia
1 tbsp. peanut butter

Prep: Mix ingredients. Spray baking pan, and fill with mixture. Freeze for 30 minutes and enjoy. Yields 16 bars so share with your neighbors and friends! No ingredients require refrigeration.

Lunch | Easy Prep Bowl
Yields 2 servings
342 calories, 42 g. protein

1 bag cauliflower rice
1⁄2 c. black beans
1 can diced tomatoes
3 tbsp. reduced-sodium taco seasoning
8 oz. grilled chicken or 2 c gardein chicken

Prep: Sauté chicken in water, add cooked cauliflower rice and other ingredients, simmer for five minutes. Enjoy.

Dinner | Down South
Yields 1 serving
310 calories, 41 g. protein

4 oz. grilled chicken
1 serving Green Giant cauliflower mash
1 cup steamed broccoli
2 tbsp. nutritional yeast

Prep: Grill chicken with 1 tbsp. nutritional yeast, cook cauliflower mash and broccoli (separately). Top broccoli with nutritional yeast and enjoy!

PM Snack | Double Chocolate Cookies
Yields 4 cookies, 1 serving = 4 cookies
56 calories each, 7g. protein each

1 scoop chocolate protein
1 tbsp. peanut butter
1 tbsp. stevia
4 tbsp. water

Prep: Mix all ingredients together until it reached a cookie batter consistency. Place four rounded pats of mixture onto parchment paper. Freeze for 10-15 minutes and enjoy.

Total Daily Calories: 1,230, 133 g. protein

Days 2 and 4

Breakfast | Oats ‘Ma Goats
285 calories, 9 g. protein

1⁄2 cupped oats & water
1 tbsp. peanut butter
1⁄2 sliced apple
1 tbsp. stevia, cinnamon, splash vanilla extract

Prep: Dice apple and mix with uncooked oats, sweeteners, and hot water, melt peanut butter in the microwave and drizzle on top. Enjoy!

AM Snack | Egg Salad Boats/Bites
200 calories, 12 g. protein

2 boiled eggs (substitute 1 serving tofu or 4 oz. chicken)
1-2 tbsp. lite mayo
1⁄2-1 stalk chopped celery stalk
1⁄4 c. diced onion
salt, pepper, garlic to taste
1 cucumber

Prep: Core cucumber and spread egg salad OR slice cucumber and use to dip egg salad.

Lunch | Quick Power Salad
205 calories, 13 g. protein

4-5 c. romaine spring mix
1 c. cooked Gardein chicken strips
1/3 mashed avocado

Tip: splash a little sugar-free balsamic or Lite Italian dressing OR plain vinaigrette if you don’t like the idea of a “dry” salad.

Dinner | China Town Stir Fry
385 calories, 44 g. protein

1⁄2 package cooked Seitan
1 bag frozen mixed peppers and onions
1/2 packet of Fried Rice seasoning
1⁄4 c. water
1 c. cauliflower rice
1 egg

Prep: Sauté peppers, rice until cooked, toss in Seitan (doesn’t take long) with an egg, and then add the water and seasoning. Let simmer for a few minutes and enjoy. Reduced sodium soy sauce is a nice accompaniment.

PM Snack | Cloud 9
Yields 3 servings
87 calories, 5 g. protein

1⁄2 c. Ricotta cheese
1⁄2 packet sugar-free Jell-O Cheesecake pudding mix
1⁄4 c. almond milk
1⁄2 c. raspberries

Prep: Blend the ricotta, Jell-o mix, and milk until whipped and top with raspberries. Enjoy!

Total Daily Calories: 1,287 calories, 120 g. protein

Days 5 and 6

Breakfast | Dessert for Breakfast
250 calories, 36 g. protein

Chocolate Whey Protein
1 scoop with water
blended with an ice cube and stevia, cinnamon (revs the metabolism-I put it on everything sweet)
1 c. carbmaster vanilla yogurt
1 c. raspberries

AM Snack | Cocoa Almonds and Hummus Plate
255 calories, 10 g. protein

1 oz. cocoa almonds
2 tbsp. hummus
6 stalks celery

Lunch | Indian Salad over Romaine or with Celery Dippers
Yields 2 servings
300 calories, 21 g. protein per serving

1 container extra-firm tofu
4 tbsp. lite mayo
3 tbsp. mustard
Black Indian salt to taste
Garlic, salt, and pepper to taste
2 stalk chopped celery and 1⁄2 diced onion

Prep: Drain water from the tofu and wring out the remaining water using a towel (plop tofu in dish towel and wring). From here, you can let your creativity flow. The only hard and fast rule is no more mayo than suggested. Indian salt adds a sulfur flavor and is taste-bud dependent. Each person will like it various amounts, which also rings true for mustard. Toss onto a bed of greens, eat with a spoon, or dip with celery. J

Dinner | Barney’s Big Cheese (BBQ Chicken Pizza)
Yields 2 servings, 1 serving = 1/2 pizza
288 calories, 26.5 g. protein per serving

1 bag cooked riced cauliflower
2 eggs
1⁄2 c. mozzarella cheese
1.5 c. gardein chicken strips or 4 oz. grilled chicken
1⁄2 diced onion, diced green pepper optional
1⁄4 c. sugar-free barbeque sauce
2 tbsp. nutritional yeast
garlic, salt, and pepper to taste

Prep: Mix the mozzarella cheese, eggs, and cauliflower rice with garlic, salt, and pepper. Grease a baking sheet and spread mixture like dough. Top with barbeque sauce, onion, peppers, chicken, garlic, and nutritional yeast. Bake at 375 for 15 minutes or until edges are golden brown. Let cook for 5 minutes before slicing to allow the crust to solidify. Use a spatula to portion from pan.

PM Snack | Muscle Food (ideally, post-workout)

7 shrimp, 4 oz. chicken, or 1 cup cooked Gardein chicken

Total Daily Calories: 1,280, 129 g. protein

Day 7

Breakfast | Hot Cakes
Yields 4-8 pancakes = 1 serving
410 calories, 52 g. protein

2 scoops simple truth organic vanilla whey protein
1 mashed banana
2 eggs
1⁄4 c. stevia
splash of vanilla
2 tbsp. vanilla almond milk
1 tsp. cinnamon

Prep: Mix all ingredients together with a hand blender and pour into greased pan or onto griddle. Best to portion smaller. Once bubbling, flip to the other side. Serve with sugar-free syrup.

AM Snack | Raspberry Parfait
125 calories, 12 g. protein

1 c. carbmaster vanilla yogurt
1 c. raspberries

Lunch | Lebanese Please (salad or wrap)
300 calories, 8 g. protein

4 Boca Falafel bites
1⁄4 diced onion, 1⁄4 diced cucumber, 1⁄4 diced tomato
2 tbsp. hummus
4 cups romaine spring mix OR romaine lettuce wraps to make wraps

Prep: Bake or air fry falafel and stuff all the ingredients into a lettuce wrap or pile on a salad.

Dinner | Pick Your Path - Lasagna Bake & Optional Side Salad
Yields 3 servings
343 calories, 22 g. protein per serving

2 c. Quorn veggie crumbles (beef has higher caloric content)
Pick one of the following - 1 bag cooked riced cauliflower, 2 sliced zucchinis, or 1 sliced eggplant
1 c. mozzarella cheese
1⁄2 c. marinara sauce
garlic, salt, pepper, and Italian seasoning to flavor

Prep: In a baking pan, layer the veggie of choice, meat crumbles, marinara, cheese, until ingredients are gone. Toss up a side salad with sugar-free balsamic vinaigrette for the full Italian experience.

PM Snack | Pick Your Path - Chocolate Shake OR Heavenly Strawberry Cheesecake
100-130 calories

1 scoop chocolate whey protein and water blended
1 c. carbmaster vanilla yogurt & 1 tbsp. sugar-free Smucker’s strawberry preserve

Total Daily Calories: 1,178, 106 g. protein

Grocery List

(Items with a ^ you may already have in your refrigerator or pantry, left-over from previous weeks. Take a look and determine which items you need to purchase according to the grocery list. The underlined items I do suggest ordering from Amazon to simplify your life. They are fantastic products that I highly recommend as they help to make eating lean and clean fun, interesting, and tasty!

Simple Truth Organic Apple Cider Vinegar^
Chocolate & Vanilla Protein Powders^
1 bottle Diet cranberry juice^
lemon juice^
Caffeine-free green tea^
Matcha green tea^
Agave nectar^
vanilla extract^
natural peanut butter^
sugar-free syrup^
light mayo^
2 Sugar-free Jell-O cheesecake mix (depending on where you shop-may need to get plain vanilla)
1 packet fried rice seasoning (unless cooking for more than one person, double/triple-they are by the other seasoning packets or check Ethnic aisle)
1 packets reduced-sodium taco seasoning^
nutritional yeast^
marinara sauce^
chocolate (cocoa flavored) PB2
2 bag frozen peppers
4 bag frozen cauliflower rice (multiply by amount you are cooking for)
1 bag frozen broccoli
2 green giant frozen cauliflower mash
1 bag frozen garden chicken strips (2-3 bags if eating vegetarian)
1 bag Quorn veggie crumbles (any brand, Quorn- not of soy)
1 banana (multiply amount by number of people you are serving)
3 containers raspberries
1 apple
1 large container vanilla carbmaster yogurt
Vanilla unsweetened almond milk^
Eggs (21 used this week)^
3 onions
1 red bell pepper
1 green bell pepper
1 eggplant OR 2 zucchini
1 tomato
2 avocados
3 cucumbers
1 container romaine spring mix
1 package seitan (traditional) pics posted to FB
1 extra firm tofu
1 container ricotta cheese^
skim mozzarella shredded cheese
16 oz. chicken breast
Optional - 14 fresh shrimp DAY 5/6
1 cans black beans
2 can diced tomatoes
cocoa flavored almonds (Blue Diamond is tasty)
Sugar-free barbeque sauce (GHughes @ Walmart or Target & Amazon)
Powdered black Indian salt (India Kala Namak Black Salt-I usually purchase mine from Findley Market once each Year-Also sold in Walmart)

Zero/low-calorie Snacks^

Dill Pickle Spears (0)
Sugar-free jello (5 cals./serving)
Celery (15 cals.-3 stalks)
Air pop popcorn (20 cals. per cup)