The 30 Day Slim-Down Challenge: Day 5

It’s Friday! And we are on the fifth day of The 30 Day Slim-Down Challenge. Wow, time flies! How did it go yesterday for you? I hope you satisfied those cravings with the all-American dinner 😉

If you don’t know what this challenge consists of and you want to get rid of those extra pounds or simply switch to a more healthy lifestyle, what are you waiting for! Partner with us! Check out the Join our 30 Day Slim-Down Challenge post and The Balanced Meal Plan to start your engines, or subscribe to Be.Daze.Live’s mailing list (colored bar atop of your screen) to never miss an update about this challenge.

For me it went pretty well,

and since I went to a bar for some drinks with my girlfriends, I tried to space out my snacks as much as possible to avoid cravings and get back home where my dinner was waiting, I wasn’t going to miss the burger right?. Of course I behaved and just drank whiskey with sparkling water and the juice of a lime 😉 If you don’t like strong drinks you might want to dilute it a bit more, but I’ve already got used to the taste ha.

Yesterday I got back home in time for dinner, but that doesn’t mean that you can’t grab a bite at a restaurant once in a while (once you get used to what the portions of the common ingredients look like), that is the great benefit of this program, it makes you aware of what you should and shouldn’t eat to satisfy your needs and make your own healthy and balanced combinations. So try it out! Nowadays pretty much every restaurant offers healthier options, and most of the times you can ask for customizations if needed. For example, I could have ordered a classic hamburger and substitute fries with coleslaw or salad 😉  However, you always have to be portion conscious because I’ve never seen a restaurant that serves the right amount of food so far 🙁

All right! So what are we having today? We are going to start with a light breakfast followed by two meal options that you can try at a barbecue.

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: Antioxidant Smoothie

 

Antioxidant Smoothie | Be.Daze.Live._1

Servings: 1

Ingredients

  • 3/4 cup Blueberries
  • 3/4 cup Strawberries (preferably frozen)
  • 1/2 cup Skim Milk
  • 1/2 cup Green Tea
  • 3 Ice Cubes
  • 2 Splenda packets (or sugar substitute of your choice)

Instructions

  • Place ingredients in a blender and liquify.
  • Serve and enjoy while cold!

Nutritional Breakdown:

Units Consumed: 1.5 fruit units, 1/3 dairy units
Calories Per Serving: 97 kcal
Fat 0 g (Monounsaturated Fat 1 g), Cholesterol 3 mg, Sodium 66 mg, Potassium 234 mg, Carbohydrates 34 g (Dietary Fiber 5 g, Sugars 24 g, Protein 6 g, Vitamin A 6 %, Vitamin C 19 %, Calcium 17 %, Iron 5 %)

Snack 1: Grapes & Nuts

 

Grapes and Nuts | Be.Daze.Live._1

Servings: 1

Ingredients

  • 4 medium grapes
  • 6 pecan halves
  • 7 almonds

Nutritional Breakdown:

Units Consumed: .5 fruit units, 1.3 fat units
Calories per serving: 116 kcal
Fat 12 g (Saturated Fat 1 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 3 g), Cholesterol 0 mg, Sodium 0 mg, Potassium 101 mg, Carbohydrates 3 g (Dietary Fiber 2 g, Sugars 4 g), Protein 3 g, Vitamin A 0 %, Vitamin C 4 %, Calcium 2 %, Iron 2 %

Lunch: Grilled Short Ribs

 

Grilled Short Ribs | Be.Daze.Live._2

Servings: 1

Ingredients

  • 4 oz. thin cut Short Ribs, bone in (*Equivalent to 1 meat unit)
  • 2 tsp Olive Oil, divided
  • Juice of 1/4 Lemon
  • 1/4 tsp Salt
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/2 cup of sliced Green Bell Pepper
  • 1/2 cup of sliced Onion
  • A pinch of Splenda or sugar substitute of your choice (optional)
  • 1 medium Corn Tortilla

Instructions

  • In a tupper or ziploc bag, add  short ribs, salt, garlic powder, onion powder, lemon and 1 tsp olive oil. Close and shake well. Let marinade for 10 to 30 min.
  • Heat remaining 1tsp of olive oil in a medium pot over medium heat. Add onion and pepper and stir to coat them, spreading them out evenly over the pot.
  • Lower heat to medium-low, cover and shake occasionally.
  • After 5 minutes season with salt to taste and a pinch of Splenda (if at this point your veggies look dry, add a bit of water to help with the caramelization process and keep them from burning), cover an let cook until onion has a translucent color and veggies are tenderized (about 20 min shaking or stirring occasionally).
  • Heat a grill pan over medium-high heat, add short ribs and cook about 3 minutes per side. Transfer to a Plate with the caramelized onions and pepper.
  • Lower heat to medium and  heat the tortilla about 1 min. per side.
  • Serve and enjoy!

Nutritional Breakdown:

Units Consumed: 2 veggie units, 1 cereal units, 1 meat unit, .6 fat units.
Calories per serving: 456 kcal
Fat 32 g (Saturated Fat 11 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 7 g), Cholesterol 75 mg, Sodium 65 mg, Potassium 241 mg, Carbohydrates 21 g (Dietary Fiber 4 g, Sugars 6 g), Protein 23 g, Vitamin A 6 %, Vitamin C 118 %, Calcium 3 %, Iron 20 %

Snack 2: Quick Hot Chocolate

Quick Hot Chocolate | Be.Daze.Live._1

Servings: 1

Ingredients

  • 1 cup Skim Milk
  • 2 tsp 100% unsweetened Cocoa Powder
  • 2 Splenda packets (or sugar substitute of your choice)
  • A pinch of salt
  • A pinch of cinnamon
  • Instructions
  • Boil Milk in Microwave (about 1:30 min)
  • In a Blender, pour 1/4 cup of milk, cocoa, Splenda, salt and cinnamon. Mix on high power for about 30 seconds.
  • Add the rest of the milk and mix on high power (vent the lid so the steam of the hot liquid can escape).
  • Serve and enjoy while hot!

Nutritional Breakdown:

Units Consumed: 1 dairy unit,  2/3 limited condiments.

Calories Per Serving: 97 kcal
Fat 0 g (Monounsaturated Fat 0 g), Cholesterol 5 mg, Sodium 130 mg, Potassium 53 mg, Carbohydrates 15 g (Dietary Fiber 1 g, Sugars 13 g, Protein 10 g, Vitamin A 10 %, Vitamin C 4 %, Calcium 30 %, Iron 1 %)

Dinner: Hot Dog with Cheese

 

Hot Dog with Cheese | Be.Daze.Live._1

Servings: 1

Ingredients

  • 1 regular Hot Dog Bun
  • 1 tbsp Mayonnaise
  • 1 Turkey Frank
  • 1 oz reduced fat shredded Monterrey Jack Cheese
  • Mustard to taste
  • 1 tsp Ketchup (optional)

Instructions

  • Spread 1 tbsp mayonnaise over hot dog bun.
  • In a grill pan over medium-high heat cook turkey frank (about a minute per side). Transfer to bun.
  • Top with cheese, mustard, ketchup and enjoy!

Nutritional Breakdown:

Units Consumed: 2 cereal units, 2 deli units, 1 fat units, 1/3 of limited condiments.
Calories Per Serving: 390 kcal
Fat 25 g (Saturated Fat 9 g, Polyunsaturated Fat 2 g, Monounsaturated Fat 1 g), Cholesterol 0 mg, Sodium 1108 mg, Potassium 0 mg, Carbohydrates 24 g (Dietary Fiber 1 g, Sugars 4 g), Protein 18 g, Vitamin A 8 %, Vitamin C 0 %, Calcium 32 %, Iron 12 %)

Exercise Plan

I’m on the fifth day of the Zumba Total Body Transformation Trial, if you want to know more about this workout plan check out this post.

Today is going to be a repetition of the cardio routine, and I’m looking forward to it!  No muscle soreness anymore (I think the Free Day was very helpful) and I feel totally energized and ready to start again 😀 Let’s do it!

So hope you enjoy today’s menu and see you tomorrow all right?

 

30 Day Slim-Down Challenge_Day 5_pt

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