Certified yoga teacher, nutritionist, and an overall wellness coach with 10 years of international experience and a diverse portfolio of students, from professional athletes and dancers, to pregnant women and those with corporate – sedentary jobs. Karla enhances her clients’ performance by increasing their flexibility and mobility, speeding up their recovery, as well as improving their relationship with food. Her passion lies in helping others not only eat healthier meals but implement good eating habits, find a great relationship with food & achieve a balanced lifestyle.
Eat Fitt
Eat Fitt
| WEEK 1 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | Chia seed pudding
|
2 tbsp almond butter with 1 apple, sliced |
6 oz chicken breast with 1 cup spiralized zucchini noodles and 1 cup grilled mushrooms |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz white fish (halibut, cod) with a large salad with a variety of vegetables and homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
2-3 bliss balls |
| TUESDAY | Eggwhite omellete
|
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
carrot-ginger soup and homemade falafel |
1 paleo muffin with almond flour and blueberries |
Falafel wrap – leftover falafel from lunch – 2 low-carb (grain-free) wraps – 1/2 avocado, sliced – 2 tbsp tzatziki sauce |
2 almond flour pancakes with 2 tbsp peanut butter |
| WEDNESDAY | 6 oz Greek yogurt – 1/2 cup berries – grain free granola – 1 tbsp peanut butter |
2-3 bliss balls | 6 oz grilled salmon with 2 cups oven roasted broccoli and butternut squash medley, drizzled with 2 tbsp olive oil |
chia seed pudding – handful of berries – 1 tbsp slivered almonds |
6 oz chicken/turkey breast with healthy alfredo sauce and creamy spinach |
homemade avocado chocolate mousse |
| THURSDAY | Chia seed pudding – berries – grain free granola |
2 tbsp almond butter with 1 apple, sliced |
Chilli con carne – 6 oz lean ground beef – 1 can cubed tomatoes – 1 can beans – 1 cup diced butternut squash – 1 cup carrots, diced – 1 cup mushroomsCook thoroughly for 1-1,5 hours until all soft |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
Vegetable frittata – 1 whole egg – 2 eggwhites – 1 small onion, diced – 1 cup bell pepper, diced – 1/2 cup mushrooms – drizzle of salsa |
2-3 bliss balls |
| FRIDAY | Eggwhite omellete – 2 whole eggs – 1/2 cup bell pepper – 1/2 cup spinach – 1/2 small onion |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
6 oz grilled chicken or turkey breast with chickpea pasta mac & cheese- made with Banza and any cheese of choice |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Large tuna salad – 1 can of tuna – variety of vegetables – homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
1 paleo muffin with almond flour and blueberries |
| SATURDAY | 6 oz Greek yogurt – 1/2 cup berries – grain free granola – 1 tbsp peanut butter |
2-3 bliss balls | 6 oz grilled tuna with parsnip “fries” and avocado-cilantro sauce |
1 paleo muffin with almond flour and blueberries |
6 oz ground beef with 1 cup zucchini noodles and tomato sauce (mimicking bolognese) |
homemade avocado chocolate mousse |
| SUNDAY | Eggwhite Breakfast Taco – 3 eggwhites – low-carb tortilla (or even grain free) – 1/2 avocado, sliced – handful of cilantro, chopped – drizzle of salsa |
1 paleo muffin with almond flour and blueberries |
low-carb pizza made from chickpea flour or cauliflower – toppings of choosing, just don’t go overboard with cheese, stick to 2 cups max |
2-3 bliss balls | Large chicken salad – 6 oz grilled chicken – variety of vegetables – homemade dressing: – 1 tbsp olive oil – 2 tbsp greek yogurt – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
2 almond flour pancakes with 2 tbsp peanut butter |
| WEEK 2 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | Chia seed pudding
|
2 tbsp almond butter with 1 apple, sliced |
6 oz chicken breast with 1 cup spiralized zucchini noodles and 1 cup grilled mushrooms |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz white fish (halibut, cod) with a large salad with a variety of vegetables and homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
2-3 bliss balls |
| TUESDAY | Eggwhite omellete
|
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
carrot-ginger soup and homemade falafel |
1 paleo muffin with almond flour and blueberries |
Falafel wrap – leftover falafel from lunch – 2 low-carb (grain-free) wraps – 1/2 avocado, sliced – 2 tbsp tzatziki sauce |
2 almond flour pancakes with 2 tbsp peanut butter |
| WEDNESDAY | 6 oz Greek yogurt – 1/2 cup berries – grain free granola – 1 tbsp peanut butter |
2-3 bliss balls | 6 oz grilled salmon with 2 cups oven roasted broccoli and butternut squash medley, drizzled with 2 tbsp olive oil |
chia seed pudding – handful of berries – 1 tbsp slivered almonds |
6 oz chicken/turkey breast with healthy alfredo sauce and creamy spinach |
homemade avocado chocolate mousse |
| THURSDAY | Chia seed pudding – berries – grain free granola |
2 tbsp almond butter with 1 apple, sliced |
Chilli con carne – 6 oz lean ground beef – 1 can cubed tomatoes – 1 can beans – 1 cup diced butternut squash – 1 cup carrots, diced – 1 cup mushroomsCook thoroughly for 1-1,5 hours until all soft |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
Vegetable frittata – 1 whole egg – 2 eggwhites – 1 small onion, diced – 1 cup bell pepper, diced – 1/2 cup mushrooms – drizzle of salsa |
2-3 bliss balls |
| FRIDAY | Eggwhite omellete – 2 whole eggs – 1/2 cup bell pepper – 1/2 cup spinach – 1/2 small onion |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
6 oz grilled chicken or turkey breast with chickpea pasta mac & cheese- made with Banza and any cheese of choice |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Large tuna salad – 1 can of tuna – variety of vegetables – homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
1 paleo muffin with almond flour and blueberries |
| SATURDAY | 6 oz Greek yogurt – 1/2 cup berries – grain free granola – 1 tbsp peanut butter |
2-3 bliss balls | 6 oz grilled tuna with parsnip “fries” and avocado-cilantro sauce |
1 paleo muffin with almond flour and blueberries |
6 oz ground beef with 1 cup zucchini noodles and tomato sauce (mimicking bolognese) |
homemade avocado chocolate mousse |
| SUNDAY | Eggwhite Breakfast Taco – 3 eggwhites – low-carb tortilla (or even grain free) – 1/2 avocado, sliced – handful of cilantro, chopped – drizzle of salsa |
1 paleo muffin with almond flour and blueberries |
low-carb pizza made from chickpea flour or cauliflower – toppings of choosing, just don’t go overboard with cheese, stick to 2 cups max |
2-3 bliss balls | Large chicken salad – 6 oz grilled chicken – variety of vegetables – homemade dressing: – 1 tbsp olive oil – 2 tbsp greek yogurt – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
2 almond flour pancakes with 2 tbsp peanut butter |
| WEEK 3 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz white fish with parsnip “fries” and roasted asparagus |
1 serving grain-free chips and homemade guacamole – 1 avocado – handful cilantro – juice of one lime – salt and pepper |
carrot-ginger soup with oven roasted chickpeas |
1 no bake brownie |
| TUESDAY | 3 Paleo pancakes – 2 tbsp peanut butter – rapsberry-chia jam |
1 cup greek yogurt with drizzle of rasspberry-chia jam |
6 oz grilled chicken/turkey breast with chickpea noodles and healthy alfredo sauce |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
1 paleo muffin with almond flour and blueberries |
| WEDNESDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz grilled lean steak with a hearty salad with a variety of vegetables and homemade dressing ( 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tbsp lemon juice, pinch of salt and black pepper, handful of chopped herbs) and 1 cup oven roasted broccoli |
2-3 bliss balls | low-carb pizza made from chickpea flour or cauliflower – toppings of choosing, just don’t go overboard with cheese, stick to 2 cups max |
1 no bake brownie |
| THURSDAY | 3 Paleo pancakes – 2 tbsp peanut butter – rapsberry-chia jam |
1 cup greek yogurt with drizzle of rasspberry-chia jam |
Healthy Lasagna with vegetables – 3 sliced zucchini – 1 sliced aubergine – 6 oz lean ground beef – 1 can cubed tomatoes – 1 cup parmesan – 2 tbsp chickpea flour (or cassava) |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
carrot-ginger soup with oven roasted chickpeas |
1 paleo muffin with almond flour and blueberries |
| FRIDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz white fish with parsnip “fries” and roasted asparagus |
1 serving grain-free chips and homemade guacamole – 1 avocado – handful cilantro – juice of one lime – salt and pepper |
Leftover lasagna from yesterday, simply reheated and drizzled over with some salsa and topped with 1/2 sliced avocado | 1 no bake brownie |
| SATURDAY | 3 Paleo pancakes – 2 tbsp peanut butter – rapsberry-chia jam |
1 cup greek yogurt with drizzle of rasspberry-chia jam |
6 oz grilled chicken/turkey breast with chickpea noodles and healthy alfredo sauce |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
1 paleo muffin with almond flour and blueberries |
| SUNDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz grilled lean steak with a hearty salad with a variety of vegetables and homemade dressing ( 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tbsp lemon juice, pinch of salt and black pepper, handful of chopped herbs) and 1 cup oven roasted broccoli |
2-3 bliss balls | low-carb pizza made from chickpea flour or cauliflower – toppings of choosing, just don’t go overboard with cheese, stick to 2 cups max |
1 no bake brownie |
| WEEK 4 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz white fish with parsnip “fries” and roasted asparagus |
1 serving grain-free chips and homemade guacamole – 1 avocado – handful cilantro – juice of one lime – salt and pepper |
carrot-ginger soup with oven roasted chickpeas |
1 no bake brownie |
| TUESDAY | 3 Paleo pancakes – 2 tbsp peanut butter – rapsberry-chia jam |
1 cup greek yogurt with drizzle of rasspberry-chia jam |
6 oz grilled chicken/turkey breast with chickpea noodles and healthy alfredo sauce |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
1 paleo muffin with almond flour and blueberries |
| WEDNESDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz grilled lean steak with a hearty salad with a variety of vegetables and homemade dressing ( 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tbsp lemon juice, pinch of salt and black pepper, handful of chopped herbs) and 1 cup oven roasted broccoli |
2-3 bliss balls | low-carb pizza made from chickpea flour or cauliflower – toppings of choosing, just don’t go overboard with cheese, stick to 2 cups max |
1 no bake brownie |
| THURSDAY | 3 Paleo pancakes – 2 tbsp peanut butter – rapsberry-chia jam |
1 cup greek yogurt with drizzle of rasspberry-chia jam |
Healthy Lasagna with vegetables – 3 sliced zucchini – 1 sliced aubergine – 6 oz lean ground beef – 1 can cubed tomatoes – 1 cup parmesan – 2 tbsp chickpea flour (or cassava) |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
carrot-ginger soup with oven roasted chickpeas |
1 paleo muffin with almond flour and blueberries |
| FRIDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz white fish with parsnip “fries” and roasted asparagus |
1 serving grain-free chips and homemade guacamole – 1 avocado – handful cilantro – juice of one lime – salt and pepper |
Leftover lasagna from yesterday, simply reheated and drizzled over with some salsa and topped with 1/2 sliced avocado | 1 no bake brownie |
| SATURDAY | 3 Paleo pancakes – 2 tbsp peanut butter – rapsberry-chia jam |
1 cup greek yogurt with drizzle of rasspberry-chia jam |
6 oz grilled chicken/turkey breast with chickpea noodles and healthy alfredo sauce |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
1 paleo muffin with almond flour and blueberries |
| SUNDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz grilled lean steak with a hearty salad with a variety of vegetables and homemade dressing ( 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tbsp lemon juice, pinch of salt and black pepper, handful of chopped herbs) and 1 cup oven roasted broccoli |
2-3 bliss balls | low-carb pizza made from chickpea flour or cauliflower – toppings of choosing, just don’t go overboard with cheese, stick to 2 cups max |
1 no bake brownie |
Introducing Carbs
| WEEK 5 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | Chia seed pudding – berries – grain free granola |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Mushroom creamy soup with roasted chickpeas | homemade avocado mousse |
| TUESDAY | 2 Paleo waffles – 2 tbsp peanut butter – rapsberry-chia jam |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
protein bar or homemade bliss balls | 6 oz grilled salmon with 2 cups oven roasted broccoli and butternut squash, drizzled with mango salsa | Chia seed pudding – berries – grain free granola |
| WEDNESDAY | Avocado toast – 1 whole wheat bread slice – 1/2 avocado, mashed – 1 poached (or over easy) egg |
SKIP | 6 oz lean steak with 1 oven roasted sweet potato, cut in cubes or strips and homemade ketchup | SKIP | Mushroom risotto – 1 cup wild rice – 2 cups mushrooms – 1 tbsp unsalted butter – 1 cup parmesan, shredded |
2 blocks of dark chocolate and a handful of berries |
| THURSDAY | Chia seed pudding – berries – grain free granola |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
protein bar or homemade bliss balls | Creamy pea soup with grilled haloumi cheese | Greek yogurt with a handful of berries |
| FRIDAY | Eggwhite omellete – 2 whole eggs – 1/2 cup bell pepper – 1/2 cup spinach – 1/2 small onion |
Greek yogurt with a handful of berries | Large tuna salad – 1 can of tuna – variety of vegetables – homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz grilled chicken/turkey breast with creamy spinach and mushrooms | homemade avocado mousse |
| SATURDAY | 2 Paleo waffles – 2 tbsp peanut butter – rapsberry-chia jam |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | protein bar or homemade bliss balls | 6 oz grilled salmon with 2 cups oven roasted broccoli and butternut squash, drizzled with mango salsa | Chia seed pudding – berries – grain free granola |
| SUNDAY | Avocado toast – 1 whole wheat bread slice – 1/2 avocado, mashed – 1 poached (or over easy) egg |
SKIP | 6 oz lean steak with 1 oven roasted sweet potato, cut in cubes or strips and homemade ketchup | SKIP | Mushroom risotto – 1 cup wild rice – 2 cups mushrooms – 1 tbsp unsalted butter – 1 cup parmesan, shredded |
2 blocks of dark chocolate and a handful of berries |
| WEEK 6 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | Chia seed pudding – berries – grain free granola |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Mushroom creamy soup with roasted chickpeas | homemade avocado mousse |
| TUESDAY | 2 Paleo waffles – 2 tbsp peanut butter – rapsberry-chia jam |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
protein bar or homemade bliss balls | 6 oz grilled salmon with 2 cups oven roasted broccoli and butternut squash, drizzled with mango salsa | Chia seed pudding – berries – grain free granola |
| WEDNESDAY | Avocado toast – 1 whole wheat bread slice – 1/2 avocado, mashed – 1 poached (or over easy) egg |
SKIP | 6 oz lean steak with 1 oven roasted sweet potato, cut in cubes or strips and homemade ketchup | SKIP | Mushroom risotto – 1 cup wild rice – 2 cups mushrooms – 1 tbsp unsalted butter – 1 cup parmesan, shredded |
2 blocks of dark chocolate and a handful of berries |
| THURSDAY | Chia seed pudding – berries – grain free granola |
2 servings of hummus with sliced carrots, cucumbers and celery sticks |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
protein bar or homemade bliss balls | Creamy pea soup with grilled haloumi cheese | Greek yogurt with a handful of berries |
| FRIDAY | Eggwhite omellete – 2 whole eggs – 1/2 cup bell pepper – 1/2 cup spinach – 1/2 small onion |
Greek yogurt with a handful of berries | Large tuna salad – 1 can of tuna – variety of vegetables – homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
6 oz grilled chicken/turkey breast with creamy spinach and mushrooms | homemade avocado mousse |
| SATURDAY | 2 Paleo waffles – 2 tbsp peanut butter – rapsberry-chia jam |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | protein bar or homemade bliss balls | 6 oz grilled salmon with 2 cups oven roasted broccoli and butternut squash, drizzled with mango salsa | Chia seed pudding – berries – grain free granola |
| SUNDAY | Avocado toast – 1 whole wheat bread slice – 1/2 avocado, mashed – 1 poached (or over easy) egg |
SKIP | 6 oz lean steak with 1 oven roasted sweet potato, cut in cubes or strips and homemade ketchup | SKIP | Mushroom risotto – 1 cup wild rice – 2 cups mushrooms – 1 tbsp unsalted butter – 1 cup parmesan, shredded |
2 blocks of dark chocolate and a handful of berries |
| WEEK 7 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Large tuna salad – 1 can of tuna – variety of vegetables – homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
protein bar or protein shake | 6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | 2 almond flour pancakes with 2 tbsp peanut butter |
| TUESDAY | Eggwhite Breakfast Taco – 3 eggwhites – low-carb tortilla (or even grain free) – 1 tbsp hummus – 1/3 cup mozzarella shreds – handful of cilantro, chopped |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
Falafel wrap – 1/2 homemade falafels – 2 low-carb (grain-free) wraps – 1/2 avocado, sliced – 2 tbsp tzatziki sauce |
1 paleo muffin with almond flour and raspberries | carrot-ginger soup and leftover falafel from lunch |
Greek yogurt with a handful of berries |
| WEDNESDAY | Whole wheat Toast with 2 tbsp peanut butter and 2 tbsp jam | SKIP | 6 oz grilled chicken breast with 1 cup cooked wild rice and vegetable medley, avocado-cilantro sauce |
SKIP | Sweet potato gnocchi with tomato sauce and ground beef | 2 blocks of dark chocolate and a handful of berries |
| THURSDAY | Eggwhite Breakfast Taco – 3 eggwhites – low-carb tortilla (or even grain free) – 1 tbsp hummus – 1/3 cup mozzarella shreds – handful of cilantro, chopped |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
1 paleo muffin with almond flour and raspberries | 6 oz grilled white fish with 2 cups of oven roasted asparagus, red onion, and broccoli | Greek yogurt with a handful of berries |
| FRIDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Healthy Lasagna with vegetables – 3 sliced zucchini – 1 sliced aubergine – 6 oz lean ground beef – 1 can cubed tomatoes – 1 cup parmesan – 2 tbsp chickpea flour (or cassava) |
protein bar or protein shake | 6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | 2 almond flour pancakes with 2 tbsp peanut butter |
| SATURDAY | Chia seed pudding – berries – grain free granola |
1 paleo muffin with almond flour and raspberries | Large chicken salad – 6 oz grilled chicken – variety of vegetables – homemade dressing: – 1 tbsp olive oil – 2 tbsp greek yogurt – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Leftover lasagna from yesterday, simply reheated and drizzled over with some salsa and topped with 1/2 sliced avocado | Greek yogurt with a handful of berries |
| SUNDAY | Whole wheat Toast with 2 tbsp peanut butter and 2 tbsp jam | SKIP | 6 oz grilled chicken breast with 1 cup cooked wild rice and vegetable medley, avocado-cilantro sauce |
SKIP | Sweet potato gnocchi with tomato sauce and ground beef | 2 blocks of dark chocolate and a handful of berries |
| WEEK 7 | BREAKFAST | SNACK | LUNCH | SNACK | DINNER | SNACK/DESSERT |
| MONDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Large tuna salad – 1 can of tuna – variety of vegetables – homemade dressing: – 2 tbsp olive oil – 1 tbsp balsamic vinegar – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
protein bar or protein shake | 6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | 2 almond flour pancakes with 2 tbsp peanut butter |
| TUESDAY | Eggwhite Breakfast Taco – 3 eggwhites – low-carb tortilla (or even grain free) – 1 tbsp hummus – 1/3 cup mozzarella shreds – handful of cilantro, chopped |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
Falafel wrap – 1/2 homemade falafels – 2 low-carb (grain-free) wraps – 1/2 avocado, sliced – 2 tbsp tzatziki sauce |
1 paleo muffin with almond flour and raspberries | carrot-ginger soup and leftover falafel from lunch |
Greek yogurt with a handful of berries |
| WEDNESDAY | Whole wheat Toast with 2 tbsp peanut butter and 2 tbsp jam | SKIP | 6 oz grilled chicken breast with 1 cup cooked wild rice and vegetable medley, avocado-cilantro sauce |
SKIP | Sweet potato gnocchi with tomato sauce and ground beef | 2 blocks of dark chocolate and a handful of berries |
| THURSDAY | Eggwhite Breakfast Taco – 3 eggwhites – low-carb tortilla (or even grain free) – 1 tbsp hummus – 1/3 cup mozzarella shreds – handful of cilantro, chopped |
green smoothie – 1 cup celery sticks – grated ginger – 1 cup lemon juice – 1 banana, frozen – handful spinach |
Fish Tacos – 6 oz white fish, cut in strips – 1/2 avocado, sliced – 2-3 grain free tortilla – mango salsa to top |
1 paleo muffin with almond flour and raspberries | 6 oz grilled white fish with 2 cups of oven roasted asparagus, red onion, and broccoli | Greek yogurt with a handful of berries |
| FRIDAY | 2 Egg muffins with 1/2 sliced avocado and 1/2 cup greek yogurt |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Healthy Lasagna with vegetables – 3 sliced zucchini – 1 sliced aubergine – 6 oz lean ground beef – 1 can cubed tomatoes – 1 cup parmesan – 2 tbsp chickpea flour (or cassava) |
protein bar or protein shake | 6 oz grilled chicken/turkey breast with chickpea pasta and alfredo sauce | 2 almond flour pancakes with 2 tbsp peanut butter |
| SATURDAY | Chia seed pudding – berries – grain free granola |
1 paleo muffin with almond flour and raspberries | Large chicken salad – 6 oz grilled chicken – variety of vegetables – homemade dressing: – 1 tbsp olive oil – 2 tbsp greek yogurt – 1 tbsp lemon juice – pinch of salt and black pepper – handful of chopped basil,cilantro,parsley |
homemade trail mix -1/3 cup hazelnuts/almonds – 1/2 cup berries – tbsp cocoa nibs – tbsp coconut flakes |
Leftover lasagna from yesterday, simply reheated and drizzled over with some salsa and topped with 1/2 sliced avocado | Greek yogurt with a handful of berries |
| SUNDAY | Whole wheat Toast with 2 tbsp peanut butter and 2 tbsp jam | SKIP | 6 oz grilled chicken breast with 1 cup cooked wild rice and vegetable medley, avocado-cilantro sauce |
SKIP | Sweet potato gnocchi with tomato sauce and ground beef | 2 blocks of dark chocolate and a handful of berries |