Hi there! How are you? We are on day 21 of The 30 Day Slim-Down Challenge and today it’s Sunday funday! We are having a barbecue to get to know our new neighbors 😉 So let’s see how it goes. Apparently we are in a very friendly neighborhood so we’ll be having this a lot! I guess I’ll need to come up with more healthy grilling and potluck options, right?
If you want to know what this challenge is about and the meal plan we are following loose a few pounds in a healthy and balanced way, give it a try to The 30 Day Slim-Down Challenge and The Balanced Meal plan, or subscribe to Be.Daze.Live’s mailing list (colored bar atop of your screen) to be updated on our daily menus and workout plans.
One thing that I’ve been meaning to encourage you is to really measure your food portions. Why? Because at first you are not used to them ( I remember my first days when everything seemed so small! ha), believe me, some ingredients are very tricky and if they are not measured, they can sabotage your results! (for example: cheese, milk, beef, fats and cereals). So I really recommend you to get 1 or 2 measure cups, a set of measure spoons and a small scale (they don’t need to be the fancy ones).
Over the past few days you’ve been seeing that I calculate the portions I should eat as well as the most common ingredients the recipes have when I order in a restaurant or when I order takeout, but it took a lot of practice! I’ve been following this meal plan (either in slim-down or maintenance version) for almost two years. This doesn’t mean that you can’t do it, of course you can order takeout, but at first you need to be very conscious of what you are eating and try not to do it every day, ok?
All right! So what’s for today?
Day Meal Plan
Today will consist of 3 meals and 1 snack. 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: Berry Slushy
- 1/2 cup Strawberries
- 1/3 cup Raspberries
- 1/4 cup Blueberries
- 1/2 cup Orange Juice
- 1/4 cup Water
- 6 Ice Cubes
- 2 Splenda packets (or sugar substitute of your choice)
- Place all ingredients in a blender and liquify (you may need to pulse for ice crush).
- Enjoy while cold!
Units Consumed: 2 fruit units
Calories: 122 kcal
Fat 1 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 0 g, Sodium 2 g, Potassium 426 g, Carbohydrates 30 g (Dietary Fiber 5 g, Sugars 10 g), Protein 2 g, Vitamin A 3 %, Vitamin C 93 %, Calcium 3 %, Iron 5 %
Snack 1: Black Tea Latte
- 1 1/2 cup Skim Milk
- 2 Black Tea bags
- 1 Splenda packet or sugar substitute of your choice (optional)
- Bring milk to a boil (about 200 F / 90 C if you want to be exact). Transfer to a mug.
- Steep tea bags in boiling milk for about 3 minutes. Sweeten with Splenda and enjoy while hot.
Units Consumed: 1 dairy unit
Calories: 135 kcal
Fat 0 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 8 g, Sodium 195 g, Potassium 0 g, Carbohydrates 20 g (Dietary Fiber 0 g, Sugars 18 g), Protein 14 g, Vitamin A 15 %, Vitamin C 3 %, Calcium 45 %, Iron 0 %
Lunch: Bacon Burger
They made burgers and small potluck dishes during the barbecue. Pre-made burger patties are usually 1/4 lb and these seemed the regular kind, so the portion was perfect. I had 2 bacon slices with it, added a bit of ketchup, mustard and skipped the cheese. 😉
- 4 oz pre-made Burger Patty
- 1 regular Hamburger Bun
- 2 bacon slices
- 2 tsp ketchup
- 1 tsp mustard
- 1/4 cup sliced onion
- Lettuce and tomato to taste
Units Consumed: 1/2 veggie units, 2 cereal units, 1 meat unit, 2 fat units, 2/3 limited condiments
Calories: 453 kcal
Fat 21 g (Saturated Fat 19 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 88 g, Sodium 432 g, Potassium 0 g, Carbohydrates 31 g (Dietary Fiber 1 g, Sugars 5 g), Protein 27 g, Vitamin A 0 %, Vitamin C 0 %, Calcium 10 %, Iron 25 %
Dinner: Veggie Omelette
- 2 medium Eggs
- 2 tbsp water
- Salt and Pepper to taste
- 1 tbsp Butter, divided
- 1/2 cup Broccoli (cooked and chopped)
- 1/2 small Roma Tomato (deseeded and cubed)
- 2 chopped Cremini or Porcini Mushrooms
- 1/4 cup chopped baby Spinach
- 1/4 cup chopped Onion
- 1/4 tsp minced Garlic
- 1 whole wheat bread slice (1 0z.), toasted
- Heat 1/2 tbsp of butter in a medium pan, add onion and mushrooms and sauté until onion is translucent (about 2 minutes). Add the rest of the veggies and sauté for about a minute. Finally add minced garlic and sauté until fragrant (about 30 seconds). Remove from heat, and transfer to a bowl.
- Heat the rest of the butter in a medium pan over medium-low or medium heat, spreading it evenly across the pan.
- In a bowl, whisk eggs with water, salt and pepper to taste and pour them into the hot pan. Eggs will bubble a little.
- Once the bottom of your eggs start setting, with a rubber spatula lift the cooked edges of the omelette and pull them to the center while tilting the pan, so that the uncooked egg runs underneath the lifted edges. Do this for about a minute or until omelette starts setting (this will ensure even cooking and avoid a runny omelette).
- Add about half of the veggie mixture forming a line along the center of the omelette. Fold your omelette twice (right edge to center and left edge to center) and slide onto a plate.
- Top your omelette with the rest of the veggie mixture and enjoy with a whole wheat toast!
Units Consumed: 1 1/2 veggie units, 1 cereal unit, 2 deli units, 1 fat unit
Calories: 344 kcal
Fat 20 g (Saturated Fat 10 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 3 g), Cholesterol 360 g, Sodium 321 g, Potassium 447 g, Carbohydrates 27 g (Dietary Fiber 4 g, Sugars 9 g), Protein 17 g, Vitamin A 38 %, Vitamin C 98 %, Calcium 10 %, Iron 16 %
Today I’ll start again the 10 Day Accelerated Fat-Loss Program suggested by the Zumba Total Body Transformation kit and it is Cardio Party time!
To me this workout was a total success, so while doing this challenge, I’ll give it a second try. Even though it is a bit more time consuming than what I’m used to (but not more than an hour), it is super fun, rather complete and effective.
If you want to know a bit more about this program, check out the Zumba Total Body Transformation: Trial and Review. In this post you’ll see the workouts included and their descriptions, the approximate calorie burn per routine and the results obtained after the 10 day trial (complementing with The Balanced Meal Plan).
All right! So that’s all for the day folks! See you tomorrow with more of the Slim-Down Challenge!