Hi there, we are on day 11 of The 30 Day Slim-Down Challenge! Thursday already? Time flies! And to me Thursday’s make me happy because that means the weekend is near! So since I’m in a good mood we are going to have a very refreshing breakfast 😉
Thank you to those that are doing this challenge with me, seriously, you make me keep going and looking for inspirations for new meal options 😉
If you want to know a little bit more about this challenge and the method we are following to slim-down the healthy way, look into the Join our 30 Day Slim-Down Challenge post and The Balanced Meal Plan to check out what the program consists of and team up with us to make your way into a healthier you! If you are already doing this challenge, subscribing to Be.Daze. Live.’s mailing list (the colored bar atop of your screen) is a great option, so that we can keep you posted on any updates.
So how are you feeling? Are you more used to the proper portion sizes? I know that for some of you (specially if you had really bad habits) this must be very challenging. So, if you have been spacing your meals and snacks correctly (a meal every 3 hours), drinking your water throughout the day and you are still feeling hungry, don’t despair! Hang on to that willpower and here are some extra tips for you:
- Remember that you can eat unlimited amount of sugar free jelly! For me jelly was a savior at the beginning of my quest… no doubt. Nowadays there are so many flavors (lime, pineapple, peach, strawberry, grape, etc.) in sugar free versions that you can’t get too bored. I used to eat about 6 cup size portions of jelly throughout the day to keep me (or should I say my mind) satisfied.
- There are also great unlimited food options that you can try with a twist: cucumber (with lemon and chili powder, or with salt and lemon), kale (we are going to try some kale chips in the near future ok?), zucchini (it makes a great pasta-like meal if spiraled), cabbage (this is a great filling food and so many ways to try it), some broths (so you can make a vegetable soup, of course consisting of the unlimited veggies), cauliflower (roasted or mashed, yum!), green beans, soaked jicama (though this one is kind of difficult to find), etc.
- When do you feel hungry?: Another approach is to think of the time of day that you usually have those cravings or feel more hungry and balance your meals accordingly. For example: If your hunger period is before lunch, try adjusting your snack to when you feel hungry and choose meal plans that consist of a wholesome breakfast.
- What are some great filling foods that can get you going and that are allowed in this plan?: Oats, yogurt, milk, green leafs, broccoli, asparagus, cauliflower, cabbage, whole wheat rice or pasta, nuts, beans, avocado… take your pick! Try to incorporate these foods in your diet to keep you feeling great.
- Hydrate: Again (but I can’t stress this enough ha), drink enough water, and what’s most important: don’t drink it all at once! Space it so you keep yourself hydrated, detoxed and full.
- And last but not least (actually I think this is the most important): Mind Power. There is a point in which your organism is already used to the portions and you have detoxified from refined sugars (this means your stomach has adjusted its size and real cravings should be gone with the balanced meal plan), but you are still feel hungry… Why? Because your mind and emotional state play a big role in your dieting habits.Try to really identify what is making you hungry, is it really food? It shouldn’t be, so it could be stress, anxiety, bad mood, good mood, depression or even social environment. And the feeling doesn’t need to be really strong (believe me). Over time, we learn to relate certain types of foods with a mood or situation, and there is a point in which we do it subconsciously. The simplest way to explain this is the word: Tailgating :O What came into your mind? Of course beer, BBQ, chips, chocolate, wings, and I could go on and on. Right? (sorry for making your mouth water to prove a point) So fighting these mood or social relationships that we create in our mind is exercising willpower, to try to break those habits that we have acquired over the years. I know it is a difficult one, but I know that you are also capable of managing this and much more, ok?
All right! So what are we having today?
Day Meal Plan
Today will consist of 3 meals and 2 snacks. The recipes below are intended for a woman following The Balanced Meal Plan.
*Remember, if you are a man, increase the fruit intake by 1 unit, the veggie intake by 1 unit, the cereal intake by 1 unit and the meat intake by 2oz. For more information on the unit allowance per day, check out The Balanced Meal Plan.
Breakfast: Refreshing Beet Smoothie
- 1 cup raw chopped Beet
- 1/2 cup Strawberries
- 1/2 cup Orange Juice
- 1/2 cup Milk
- 3 Ice Cubes
- A dash of Powdered Ginger
- 2 Splenda packets (or sugar substitute of your choice)
- Place ingredients in a blender and liquify. (This is a thick mixture so it is recommended to pulse several times or blend in batches if necessary)
- Serve and enjoy while cold!
Units Consumed: 1 1/3 fruit units, 2 veggie units, 1/3 dairy units
Calories Per Serving: 184 kcal
Fat 0 g (Monounsaturated Fat 0 g), Cholesterol 3 mg, Sodium 171 mg, Potassium 770 mg, Carbohydrates 41 g (Dietary Fiber 5 g, Sugars 32 g, Protein 8 g, Vitamin A 6 %, Vitamin C 73 %, Calcium 19 %, Iron 8 %)
Snack 1: Berries & Cream
- 1/2 cup Strawberries
- 1/4 cup Blueberries
- 2 1/2 tbsp Sour Cream (or Mexican Cream)
- 1 Splenda packet (or sugar substitute of your choice)
- Slice strawberries.
- Place strawberries, blueberries, cream and Splenda into a bowl, mix and enjoy!
Units Consumed: 2/3 fruit units, 2/3 dairy units
Calories per serving: 121 kcal
Fat 6 g (Saturated Fat 4 g), Cholesterol 25 mg, Sodium 25 mg, Potassium 128 mg, Carbohydrates 15 g (Dietary Fiber 2 g, Sugars 8 g), Protein 1 g, Vitamin A 5 %, Vitamin C 6 %, Calcium 1 %, Iron 3 %
Lunch: All Homemade Caesar Salad
- 2 cups chopped Romaine Lettuce
- 4 oz. grilled and cubed Chicken Breast
For the dressing:
- 1/2 tbsp Dijon Mustard
- 1/4 tsp Worcestershire Sauce
- 1/4 tsp White Wine Vinegar (or balsamic vinegar)
- 1/4 tsp minced Garlic
- 1/4 tsp anchovy paste (or 1 anchovy fillet)
- Juice of 1/4 Lemon
- 2 tbsp Olive Oil
- 2 tbsp grated Parmesan Cheese
- Salt and Pepper to taste.
For the croutons:
- 1 Whole Wheat Bread slice (1 oz.)
- Cooking Spray
- Salt and Garlic Powder to taste
- Preheat oven to 350 F / 180 C
For the dressing:
- In a food processor or in a bowl (with a whisk) mix first 6 ingredients. Once well blended and while mixing (or with food processor on) pour olive oil in a small stream to create an emulsion. Finally add parmesan cheese, season with salt and pepper to taste and mix until well combined. Store in the fridge for at least an hour before serving (to bring out the flavor).
For the croutons:
- Cut Bread Slice into 1 inch cubes.
- In a bowl, slightly spray bread cubes with cooking spray (mix and repeat this step to coat them on both sides), add salt and garlic powder to taste and mix once more.
- Transfer bread cubes to a baking sheet and spread them out into a single layer.
- Bake for 10 to 15 minutes or until golden brown (you can toss them with a spatula halfway through to ensure even baking).
To assemble the salad:
- In a bowl add lettuce, cubed chicken and 2 tbsp of the dressing. Mix well, top with croutons and enjoy!
Units Consumed: 1 cereal unit, 1 meat unit, 2 fat units
Calories per serving: 476 kcal
Fat 33 g (Saturated Fat 6 g, Polyunsaturated Fat 3 g, Monounsaturated Fat 21 g), Cholesterol 21 mg, Sodium 699 mg, Potassium 575 mg, Carbohydrates 12 g (Dietary Fiber 3 g, Sugars 3 g), Protein 33 g, Vitamin A 143 %, Vitamin C 18 %, Calcium 20 %, Iron 14 %
Snack 2: Almonds
- 10 Almonds
Units Consumed: 1 fat units
Calories Per Serving: 70 kcal
Fat 6 g (Saturated Fat 0 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 4 g), Cholesterol 0 mg, Sodium 0 mg, Potassium 87 mg, Carbohydrates 2 g (Dietary Fiber 1 g, Sugars 1 g), Protein 3 g, Vitamin A 0 %, Vitamin C 0 %, Calcium 3 %, Iron 3 %)
- 2 medium yellow or white Corn Tortillas
- 1 oz. shredded Monterrey Jack cheese
- 1 oz. slice Ham
- Place tortillas on a skillet or grill over medium-high heat. Heat until softened (about 2 min per side)
- Lower heat to medium or medium-low (depending on the crispiness you are looking for and add cheese and ham.
- Once the cheese starts melting, fold the tortillas in half to form the quesadillas.
- Turn once or twice every minute until desired doneness.
- Serve and enjoy!
Units Consumed: 2 cereal units, 2 deli units
Calories per serving: 255 kcal
Fat 14 g (Saturated Fat 5 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 30 mg, Sodium 468 mg, Potassium 0 mg, Carbohydrates 21 g (Dietary Fiber 3 g, Sugars 2 g), Protein 13 g, Vitamin A 6 %, Vitamin C 2 %, Calcium 20 %, Iron 4 %
Since I’ve already finished the 10-day Accelerated Fat Loss Program suggested when starting the Zumba Total Body Transformation kit (you can see all about it here on my final review), and I’m still not bored with this workout routine, I’m going to repeat the Zumba Live video.
Most of the videos I’ve done twice or thrice during the 10 day period but the Zumba Live I just did once and I think it was fun, so that is why I’m going to stick with it. Besides it is a great cardio exercise! 😉
Wow! So the weekend is almost here right? What are your cravings so far? Let’s see if we can work on some of those. Remember that we can indulge ourselves a little bit (within the allowances of this meal plan) and make some really delicious menus. So carry on the great attitude and see you tomorrow!