If you’ve been trying to make changes in your diet or are following a diet that isn’t working and you’re looking for a change, try my 5 day challenge. I dare you.
I’ve prepared 5 days of menus for a busy/healthier lifestyle. If you can do it for 5 days, you will see a difference. You’ll experience more energy and even maybe lose a couple pounds. (I said it’s healthy, not a magic bullet). I’m challenging you to eat according to plan and see the differences in how you feel, inside and out.
What do you have to lose? Interested? Follow me for 5 days. I’m starting mine tomorrow, but first, the guidelines, inserted with tips and my 2 cents (of course).
1. Eat your first meal within an hour of awakening. This is why I wake up and have my whey protein shake. I’m not usually hungry when I wake up so this awakens my metabolism. If, on the off chance, I am hungry it satiates me until I have a break to eat, usually around 10:30-11:00am. Adjust your times accordingly, but follow a set schedule, just to start with.
2. Eat every 3 and 1/2 hours. This is a guideline, but I find, especially for those of you who are busy and forget to eat, setting a schedule to fuel up works better than relying on your stomach to tell you, at least until you get use to listening to what your tummy is telling you.
3. Never have 2 protein shakes in a row. A protein shake is to fuel you up in those times that you don’t have a lot of time. Not to be a meal replacement for every meal. When you double up on your shakes, you risk spiking your blood sugar. Split them up throughout the day. They are a very helpful meal alternative, but only when not abused.
4. If you’re too busy to cook yourself a breakfast, make it the night before. All my egg dishes have been refrigerated before hand and they heat up nicely. I usually make 3 of my breakfasts at once. Eggs are simple to cook. Don’t be lazy. It actually takes me 10 minutes to cook and clean up an egg breakfast. Prepare your meals ahead of time so you aren’t scrambling to cook, while your blood sugar is crashing.
5. Keep it Simple. If you find one of the recipes is easy to prepare (such as the salads) then don’t be afraid to repeat. My recommendations are high quality foods so eat as many salads as you like. Also, get a blender bottle (or 2) makes the protein shakes easy to prepare, store and take on the go.
6. Cook your chicken all at once. Chicken stays good in the fridge for 3-4 days so cook it and cut it up for salads. This removes the step of having to actually cook. When I get home late, after 8:00pm usually, I’m ready to eat. I don’t want to cook. I get out my chop bowl and 5 minutes later, I’m sitting down to eat. No fuss. No muss.
7. Drink the shakes all at once. Don’t savor them over 30 minutes. To be most efficient, you need to drink it down.
8. Actual food is a little different. I eat a moderate portion, slowly, then wait to see if I want more. I have it down to exact on my portions, just looking at them. This comes with practice so only serve yourself 1 serving. Then wait 20 minutes. My servings are between 250-300 calories which is plenty for most of you. Trust me on this. We’re retraining your body and your mind to differentiate between a craving and actual hunger.
9. Most everything can be purchased at Trader Joe’s with the exception of the Protein Shake. Everyone asks me what I recommend. I choose Pro-Complex because it’s the right balance for this program, it’s high quality, it tastes delicious, it mixes well, and it doesn’t cause bloating. You can also choose a hydrolyzed whey protein if you have digestive issues. Although I found that the Pro-Complex has not affected digestive issues in the clients I’ve worked with.
10.If you don’t eat pork, fish, etc, you can use any of the other options in place of. Don’t replace with Tofu. These meals are not balanced to vegetarian ratios. Not discriminating, vegetarians are very specialized in their diets. It requires private consulting, as every vegetarian is different in their tastes.
11. Lastly, you’ll notice some common themes. Spinach, eggs, chicken, for example. I’ve chosen foods based on their nutrient ratios, easiness to prepare, nutrients and I love flat belly foods. So yeah, eat your spinach. It’s good for you.
Here’s the Plan:
Day 1
7:00a.m. - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
10:30a.m. - Colleen’s Egg Roll Up.
2 Large Eggs, scrambled
1/2 Piece of Trader Joes Whole Wheat Lavash Bread
1 Tbsp Trader Joes Light Shredded Three Cheese Blend
Serve with Salsa, Pico de Gallo, or Hot Sauce
299 Calories 18g Protein 25g Carbs 12g Fat
Make it lighter - Use only 1 Large Egg + 3 Egg Whites, Scrambled
270 Calories, 23g Protein, 25g Carbs, 7g Fat
2:00pm - Turkey w/Flat Bread and Hummus
4 oz Turkey Breast, Boar's Head, Low Sodium (or Columbus)
1 serving Trader Joes Corn Tortilla Flat Breads
1 oz Hummus ~ 2 Tablespoons
5:30pm - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
9:00pm - Glazed Pork Chops w/Baby Greens & a Glass of Red Wine
3oz Lean Pork Chops
3 Cups Baby Spinach & Baby Greens chopped
3 tablespoons Balsamic vinaigrette Salad Dressing
288 Calories, 19g Protein, 9g Carbs, 8g Fat
Day 1 Notes: I’m teaching classes between 5:00-8:00 most nights so I have the protein shake before I go into my classes and eat my dinner in the evening. You can swap these two and eat dinner around 5:30 and have the shake in the evening (or something different). Be Creative.
Day 2
7:00a.m. - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein or try something different and use 1/2 scoop of each. Yummy.
260 Calories, 25g Protein, 18g Carbs, 5g Fat
10:30a.m. - Colleen’s Quick Protein Scramble
1 Large Egg + 4 Egg Whites, scrambled
(Can add Diced red and yellow peppers and onions)
Fresh Spinach
1 Piece of Whole Wheat Toast
Serve with Salsa, Pico de Gallo, or Hot Sauce
270 Calories 20g Protein 24g Carbs 7g Fat
2:00pm - Spinach Salad w/Chicken
4 oz Chicken Breast, diced
3 Cups of Fresh Spinach
2 tblsp of crushed walnuts
3 tblsp of Trader Joe’s Cranberry Walnut Gorgonzola Dressing
275 Calories 26g Protein 14g Carbs 10g Fat
Make it lighter – Ditch the nuts, OR use only 2 tbsp of dressing
5:30pm - Pina Colada Smoothie
1 Scoop Pro Complex – Vanilla Whey Protein
8-10 Ounces of water
2 Ounces Frozen Mango Chunks
2 Ounces Canned Pineapple Chunks
2 tsp Coconut Oil
227 Calories, 23g Protein, 19g Carbs, 8g Fat
9:00pm - Colleen’s Spicy Thai Salmon - See Recipe
3.75 oz Salmon
2 cup Garden Salad, Lettuce & Vegetables
2 tablespoon Spicy Peanut Vinaigrette Vinaigrette
245 Calories, 21g Protein, 19g Carbs, 9.5g Fat
Day 2 Notes: Get a salad Chop Bowl. They make salads super easy and when the lettuce is chopped, it’s not only more tasty because the dressing coats the leaves better, but it makes it easier to eat.
Day 3
7:00a.m. - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
10:30a.m. - Colleen’s Sunrise Egg Sandwich
2 Large Egg + 3 Egg Whites
1 Whole Wheat English Muffin
1 slice American LF Cheese or Chedder
Serve with Salsa, Pico de Gallo, or Hot Sauce
279 Calories 19g Protein 26g Carbs 9g Fat
2:00pm - Turkey Club Wrap - See Recipe
3 oz Turkey
1 low carb whole wheat wrap
1 slice of bacon
Lettuce / tomato / cucumber
Spicy sauce
270 Calories 24g Protein 20g Carbs 9g Fat
5:30pm - Colleen’s Protein Power Smoothie w/Milk or Greek Yogurt
1 Scoop Pro Complex – Vanilla Whey Protein
4 oz of LF Milk or 6 oz water + 1 oz LF Greek Yogurt (2 spoons)
1 tbsp Peanut Butter
1 Banana
270 Calories, 25g Protein, 20g Carbs, 9g Fat
9:00pm - Colleen’s Zesty Fiesta Salad
4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
7 White Corn Tortilla Chips
Dressing: 1/4 cup Pico De Gallo with .5 Tbsp Olive Oil & 2 Tblsp Red Wine Vinegar
277 Calories 28g Protein 15g Carbs 11g Fat
Day 4
7:00a.m. - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
10:30a.m. - Weekend Omelet
2 Large Eggs + 2 Egg Whites
1.5 cups spinach
1 oz Peppers + 1 oz onions (add mushrooms, tomatoes, whatever you want)
Serve with 1/2 whole wheat English muffin.
274 Calories 20g Protein 19g Carbs 11g Fat
2:00pm - Easy Easy Turkey, String Cheese, Apple
2 oz Turkey
2 Trader Joe’s LF String Cheese
1 Large Apple
238 Calories 24g Protein 19g Carbs 6g Fat
5:30pm - Edamame
7 oz cooked soy beans
280 Calories, 22g Protein, 22g Carbs, 10g Fat
9:00pm - Colleen’s Peanut Thai Salad
4 oz Chicken Breast, diced
3 Cups of Fresh Spinach & Baby Greens Mixed
2 Tbsp Raw peanuts
2 Tbsp Trader Joe’s Asian Style Spicy Peanut Vinaigrette
259 Calories 28g Protein 13g Carbs 9g Fat
Day 5
8:00a.m. - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
11:30a.m. - Colleen’s Weekend Eggs
2 Large Egg
2 Pieces of Bacon
1 Piece of Sourdough Toast
Serve with Salsa, Pico de Gallo, or Hot Sauce
314 Calories 19g Protein 14g Carbs 19g Fat
Yes, there’s a lot of fat in this. Eggs have fat and so does bacon. If you want to lighten up the fat, go for egg whites and turkey bacon. I like my eggs with the yolks, I like real bacon. It’s personal preference and I don’t do it everyday so lighten up. You do what you’re comfortable with. Canadian Bacon is also a lighter choice.
3:00pm - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
6:00pm - Off Plan Meal with Dessert, because I like it and I deserve it! I was good for 5 days.
10:00pm - Whey Protein Shake
16 Ounces of Almond Milk
1 Scoop Pro Complex – Vanilla or Chocolate Whey Protein
260 Calories, 25g Protein, 18g Carbs, 5g Fat
And the Shopping List: (I hope I didn’t miss anything, I hate running to the store for one thing)
Large Eggs
Egg Whites (can use prepackaged or better to make your own)
Trader Joes Whole Wheat Lavash Bread
Trader Joes Light Shredded Three Cheese Blend
Trader Joes Corn Tortilla Flat Breads
Trader Joes Baby Greens & Baby Spinach
Trader Joe’s Spicy Peanut Vinaigrette
Trader Joe’s Balsamic Vinaigrette Dressing
Trader Joe’s Cranberry Walnut & Gorgonzola Salad Dressing
Trader Joe’s Light String Cheese
Chicken breast- boneless/skinless. Can use Trader Joe’s Just Chicken
Thin cut Trimmed Pork Chops
Salmon Fillets
Bacon – trimmed
Edamame – cooked or cooked and shelled
Sourdough bread
Almond Milk – Regular
LF Milk (optional)
Apple(s)
Banana(s)
Fresh Turkey – High Quality such as Columbus or Boar’s Head
Hummus – Regular, Spicy, or flavored
Whole Wheat English Muffins
Fage Greek Yogurt 2%
Peanut Butter
Pro Complex Vanilla Whey Protein
Pro Complex Chocolate Whey Protein
Trader Joes Pico de Gallo
Let’s do it!
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