Hello there! How are you? We are on day 28 of The 30 Day Slim-Down Challenge and today I’m celebrating morning people! (of course I’m one of them ha) Besides it’s Sunday funday! Who doesn’t want a totally delicious and wholesome breakfast? Maybe with some coffee or tea? I was really craving something sweet and traditional so I opted for french toast. Like the idea? Yum!
If you want to know a bit more about this challenge and the balanced and healthy meal plan we are following loose some extra pounds and switch to a healthy lifestyle, check out 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.
It’s never too late to join us! This is not a restrictive, fad or boring diet! You can eat a bit of almost everything in the right proportion and make your way into healthier habits for good.
So, ready for today’s menu?
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 2 oz. For more information on the unit allowance per day, check out The Balanced Meal Plan.
Breakfast: French Toast with Berry Compote
- 2 whole wheat bread slices (1 oz. each)
- 1/2 cup Strawberries
- 1/4 cup Blueberries
- 1/3 cup Raspberries
- 1/4 cup Water
- 1/2 cup granulated Splenda
- 1 medium Egg
- 1 tsp Vanilla Extract
- A pinch of Salt
- A pinch of Cinnamon
- 1 Splenda packet
- 1/2 tbsp Butter
- 3/4 cup Skim Milk
- 5 chopped Pecan Halves
For the Berry Compote:
- In a skillet over medium heat add granulated Splenda, give it a quick stir and slowly add water. Mix until blended.
- Add berries and stir to completely coat them with the water and Splenda mixture. Bring to a boil.
- Reduce heat to medium low and simmer until the berries have released their liquids and the mixture is reduced and thick (about 7 minutes), moving the skillet occasionally (avoid stirring with a spatula or spoon at this time so the berries don’t disintegrate).
- Serve as a topping for the french toast.
For the French Toast:
- In a bowl whisk egg, 1/4 cup milk, vanilla extract, cinnamon, salt and Splenda packet.
- Dip bread slices into egg mixture, coating them well.
- Toast bread slices about a minute or two on each side until egg is cooked and lightly toasted.
- Serve bread slices, top with the berry compote and chopped pecans. Enjoy with a cup of coffee or tea and the remaining 1/2 cup milk. Enjoy!
Units Consumed: 1 fruit unit, 2 cereal units, 1/2 dairy units, 1 deli unit, 1 fat unit
Calories: 492 kcal
Fat 17 g (Saturated Fat 2 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 2 g), Cholesterol 169 g, Sodium 511 g, Potassium 397 g, Carbohydrates 68 g (Dietary Fiber 9 g, Sugars 30 g), Protein 20 g, Vitamin A 12 %, Vitamin C 26 %, Calcium 31 %, Iron 19 %
Snack 1: Apple
- 1 medium green or red Apple
Units Consumed: 1 fruit unit
Calories: 80 kcal
Fat 0 g (Saturated Fat 0 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 0 g, Sodium 0 g, Potassium 170 g, Carbohydrates 18 g (Dietary Fiber 5 g, Sugars 16 g), Protein 0 g, Vitamin A 2 %, Vitamin C 20 %, Calcium 2 %, Iron 2 %
Lunch: Simple Ground Beef Casserole
- 4 oz lean Ground Beef
- 1 big Tomato
- 1/2 tsp Powdered Chicken Stock
- 1/4 tsp Onion Powder
- 1/2 tbsp Olive Oil
- 1/2 cup frozen Vegetables
- Salt and Pepper to taste.
- 2 tbsp Sour Cream
- Quarter tomato and place in a blender along with the powdered chicken stock and onion powder. Liquify.
- Heat olive oil in a pot over medium heat. Drain tomato sauce over the pot, bring to a boil and simmer about 5 to 7 minutes until fragrant and slightly reduced. This will cook the sauce, concentrate the flavors and bring out its color.
- Meanwhile, season ground beef with salt an pepper to taste and mix well without overworking the meat. On a skillet over medium-high heat, place ground beef and stir constantly until fully cooked and slightly toasted (about 3 to 5 minutes).
- Stir in frozen veggies and mix. Add tomato sauce, reduce heat to medium and let simmer for about 5 to 7 minutes to combine flavors and reduce the sauce a little bit more.
- Serve and top with sour cream. Enjoy!
Units Consumed: 1 veggie unit, 1 meat unit, 1/2 dairy units, 1/2 fat unit
Calories: 365 kcal
Fat 21 g (Saturated Fat 7 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 5 g), Cholesterol 85 g, Sodium 150 g, Potassium 132 g, Carbohydrates 18 g (Dietary Fiber 4 g, Sugars 10 g), Protein 27 g, Vitamin A 174 %, Vitamin C 51 %, Calcium 4 %, Iron 22 %
Snack 2: Almonds
- 10 Almonds
Units Consumed: 1 fat unit
Calories: 70 kcal
Fat 6 g (Saturated Fat 0 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 4 g), Cholesterol 0 g, Sodium 0 g, Potassium 87 g, Carbohydrates 2 g (Dietary Fiber 1 g, Sugars 1 g), Protein 3 g, Vitamin A 0 %, Vitamin C 0 %, Calcium 3 %, Iron 3 %
Dinner: Cheesy Brussels Sprouts Pasta
- 3/4 cup whole wheat cooked Penne (or pasta of your choice)
- 1/2 tbsp Butter
- 4 Brussels Sprouts
- 1 oz shredded Monterrey Jack cheese
- 3 tbsp cooking pasta water
- 1/4 tsp minced Garlic
- A dash of Onion Powder
- Salt and Pepper to taste
- Cut the bottom part of the brussels sprouts and peel outer leaves to clean them. Thinly slice brussels sprouts.
- Heat butter in a pot over medium heat, add brussels sprouts, season with salt, onion powder and pepper to taste and sauté until tender an lightly toasted (5 to 7 minutes).
- Add minced garlic and sauté until fragrant (about 30 seconds), then add cooking pasta water and simmer for about 2 minutes until reduced a bit.
- Add cooked pasta and slowly stir in cheese. Once cheese starts melting, serve and enjoy!
Units Consumed: 1 veggie unit, 1 cereal unit, 1 deli unit, 1/2 fat units
Calories: 311 kcal
Fat 14 g (Saturated Fat 9 g, Polyunsaturated Fat 0 g, Monounsaturated Fat 0 g), Cholesterol 45 g, Sodium 228 g, Potassium 269 g, Carbohydrates 6 g (Dietary Fiber 2 g, Sugars 1 g), Protein 9 g, Vitamin A 23 %, Vitamin C 87 %, Calcium 23 %, Iron 6 %
Today is day 8 of the Zumba Total Body Transformation Accelerated Fat-Loss Program and it’s Free Day! Yei! Perfect for a Sunday. 😉 So let’s relax and enjoy ourselves ok?
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 a 10 day trial (complementing with The Balanced Meal Plan).
All right! So that’s all for today folks. Thank you for keeping up and see you tomorrow!