7 Day Simple Meal Plan & Shopping List for Phase 2

Day One (434 calories)

Breakfast: Blueberry Iced Green Tea 0 calories

Lunch: ½ cup cottage cheese 75 calories (1 protein)

                2 cups of celery sticks 32 calories (1 vegetable)

                1 apple 95 calories (1 fruit)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Bunless Burger & Salad 152 calories (1 protein, 1 vegetable)

                Basic Dressing

    1 serving of carb 20-25 calories (1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Drink: Orange Soda 0 calories

Note: Todays menu is less than 500 calories; you may add up to 66 calories of extra veggies!


Day Two (468 calories)

Breakfast: Creamy Coffee Cooler 13 calories

Lunch:4 boiled eggs *1 whole + 3 egg whites only* 95 calories (1 protein)

                2 cups lettuce with Sweet N Sour Vinaigrette Dressing 15 calories (1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

                1 orange 70 calories (1 fruit)

Dinner: Spaghetti and Meatballs! 179 calories (1 protein, ½ vegetable, 1 carb)

Dessert: Orange Smoothie 70 calories (1 fruit)

Drink: Mock Sprite Soda 0 calories

Note: Todays menu is less than 500 calories; you may add up to 32 calories of extra veggies!

 


Day Three (432 calories)

Breakfast:Iced Cappuccino 0 calories

Lunch:Meal Replacement Shake 150 calories (1 protein)

               2 cups cucumber slices 32 calories (1 vegetable)

               1 serving of carb 20-25 calories (1 carb)

               10 strawberries 40 calories (1 fruit)

Dinner: Breaded Chicken 141 calories (1 protein, 1 milk, 1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Snack: Spinach Chips 7 calories. (1 vegetable)

Drink: Frappe 2 calories

Breaded Chicken copy.jpg

Note: Todays menu is less than 500 calories; you may add up to 68 calories of extra veggies!

 


Day Four (452 calories)

Breakfast: Chaiberg 0 calories

Lunch: Shredded Spicy Chicken and Cilantro Salad120 calories (1 protein, 1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

                ½ grapefruit 52 calories (1 fruit)

Dinner: Chinese Shrimp 149 calories (1 protein, 1 vegetable)
1 serving of carb 20-25 calories (1 carb)

Dessert:Orange Smoothie 70 calories (1 fruit)

Drink: Chocolate Cream Soda11 calories (1 milk)

Chinese Shrimp copy.jpg

Note: Todays menu is less than 500 calories; you may add up to 48 calories of more veggies!

 


Day Five (475 calories)

Breakfast: Iced Mocha 14 calories (1 milk)

Lunch: ½ cup cottage cheese 75 calories (1 protein)

                2 cups of lettuce with Sweet N Sour Vinaigrette Dressing 15 calories (1 vegetable)

                1 apple 95 calories (1 fruit)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Orange Ginger Chicken 186 calories (1 protein, 1 fruit, ½ lemon juice) 
            1 serving of carb 20-25 calories (1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Drink: All Natural Root Beer 0 calories

Orange Ginger Chicken copy.jpg

 


Day Six (479 calories)

Breakfast: Chocolaty Chai11 calories (1 milk)

Lunch: 4 boiled eggs *1 whole + 3 egg whites only* 95 calories (1 protein)

                Citrus Tomato Salsa 34 calories (1 vegetable, 1 lemon juice)

                1 serving of carb 20-25 calories (1 carb)

                1 orange 70 calories (1 fruit)

Dinner: Chicken Egg Roll 174 calories (1 protein, 1 vegetable, 1 carb)

Dessert: Orange Smoothie70 calories (1 fruit)

Drink: Refreshing Vanilla Mint Splash 0 calories

Citrus Tomato Salsa copy.jpg


Day Seven (500 calories)

Breakfast: ½ grapefruit 52 calories (1 fruit)
Milk Chocolate Toffee Hazelnut Latte11 calories (1 milk)
Lunch: Meal Replacement Shake 150 calories (1 protein)
                2 cups of celery sticks 32 calories (1 vegetable)
1 serving of carb 20-25 calories (1 carb)
Dinner: Taco Salad 172 calories (1 protein, 1 vegetable, 1 carb)
DessertStrawberry Slush 40 calories (1 fruit)
Drink: Basil Lemonade 18 calories (1 lemon juice)

strawberry-slush-copy.jpg

 


 


 

Shopping List

Protein:


·         1 cup cottage cheese

·         10.5 ounces lean ground beef

·         14 ounces boneless skinless chicken breast

·         8 eggs

·         1 container Meal Replacement Shake (any flavor)

·         3.5 ounces raw shrimp


Vegetables:


·         2 stalks of celery

·         3 heads of lettuce

·         2 heads of cabbage

·         16oz bag of fresh spinach greens

·         2 tomatoes

·         2 cucumbers


Herbs:

·         1 bunch of cilantro

·         Handful of basil leafs

·         2 garlic cloves

·         1 Tablespoon fresh ginger root

 

Fruits:


·         2 apples

·         50 strawberries

·         7 lemons

·         6 oranges

·         1 grapefruit


Carbs:

·         2 boxes of grissini sticks, melba toast, or Wasa crackers

 

Spices:


·         Onion flakes

·         Italian Seasoning

·         Mrs. Dash Original Blend (or your favorite sugar & starch-free seasoning mix)

·         Cinnamon

·         Onion powder

·         Garlic powder

·         Chili powder

·         Cumin

·         Onion Salt

·         Celery salt

·         Garlic salt

·         Basil

·         Chinese 5 spice

·         2 whole cloves

·         1 cardamom pod

·         1 cinnamon stick

·         4 whole black peppercorns


Others:


·         Plain green tea

·         Plain black tea

·         Chai tea

·         coffee

·         Milk

·         5 - 8oz bottle of sparkling water

·         Nescafe Classic Instant Coffee

·         Unsweetened cocoa powder

·         Unfiltered, raw apple cider vinegar

·         Franks’ Original Hot Sauce

·         Mustard

·         1 package of miracle noodles


 

Stevia & flavored drops:


·         Capella Blueberry flavor drops

·         Capella Sizzling bacon flavored drops

·         Capella French Vanilla flavored Drops

·         Capella French Vanilla flavored drops

·         Capella Spearmint flavored drops

·         Capella Milk Chocolate Toffee flavored drops

·         KAL clear stevia drops

·         KAL stevia powder

·         Sweetleaf Vanilla Crème flavored stevia drops

·         Sweetleaf Root Beer flavored stevia drops

·         Sweetleaf Valencia Orange flavored stevia drops

·         Sweetleaf Lemon Drop flavored stevia drops

·         Sweetleaf Chocolate flavored stevia drops

·         Sweetleaf Hazelnut flavored stevia drops


 

Recipes

 

Blueberry Iced Green Tea

3 drops Capella Blueberry flavor drops

8oz (1 cup) plain green tea

KAL clear stevia drops to taste

 

Pour over ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Bunless Burger & salad

3.5 ounces lean ground beef

2 cups lettuce

Mustard, to taste

 

Form a patty with the ground beef, season as desired and cook. Layer patty between 2 large lettuce leafs, adding as much mustard as desired. Chop remaining lettuce leafs and top with the dressing of your choice.

 

Makes 1 serving. Each serving is 152 calories

(1 protein, 1 vegetable)

 

Basic Dressing (also a great marinade for meat & vegetables)

2/3 cup unfiltered apple cider vinegar

1/3 cup lemon juice

Add to taste: salt & pepper, dried shallots, garlic powder, onion salt, chives, dried cilantro, parsley, basil

KAL clear stevia drops, to taste (start with 1 dropper full and add as desired)

 

Combine and refrigerate.

 

Strawberry Slush

10 strawberries

5 drops Sweetleaf Vanilla Crème flavored stevia drops

Ice

Water

 

Add all ingredients to a blender. Use more ice and less water for a thicker slush, or more water and less ice for a thinner slush.

 

Makes 1 serving. Each serving has 40 calories.

(1 fruit)

 

Orange Soda

12-15 drops Sweetleaf Valencia Orange flavored stevia drops

8oz (1 cup) sparkling water

Ice

 

Stir, add ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

 

Creamy Coffee Cooler:

2 teaspoons Nescafe Classic Instant Coffee

3/4cup water

1 ½ cup ice

10-14 drops KAL clear stevia drops

1/2 teaspoon unsweetened cocoa powder (optional)

 

Add coffee, water, stevia and cocoa to blender, combine, then add ice and blend. Frothy, creamy, yummy. The Nescafe blends up frothy because it's freeze-dried.

 

Makes 1 serving. Each serving has 13 calories.

 

Sweet N Sour Vinaigrette Dressing

3 Tablespoons apple cider vinegar

½ scoop KAL stevia powder

Salt and pepper, to taste

 

Mix ingredients then drizzle over salad, spinach, vegetables, or stir fry.

 

Makes 1 serving. Each serving is 0 calories!

 

Spaghetti and Meatballs!

1 package of miracle noodles (aka Shiratke noodles), drained and thoroughly rinsed.

 

For the meatballs:

3.5oz of lean ground beef (or any phase 2 friendly protein)

1 serving of melba toast or grissini

1/2-1 teaspoon of mustard

Dash of onion flakes

Capella Sizzling bacon flavored drops (optional)

 

For the sauce:

1 tomato

Italian seasoning to taste

salt to taste

 

1. Preheat oven to 300 degrees. In a small bowl, mix all ingredients.

2. Once ingredients are mixed, mold into 12 meatballs. Place on a cookie sheet and bake for 8-10 minutes or well done.

3. Slice tomato into fourths and steam for about 8 minutes. Put it in a blender with the Italian seasoning and blend to your desired consistency, adding water if necessary.

4. Add your sauce and meatballs to your rinsed miracle noodles and enjoy!

 

Makes 1 serving. Each serving has 179 calories

(1 protein, ½ vegetable, 1 carb)

 

Orange Smoothie

1 orange

7 drops Sweetleaf Vanilla Crème flavored stevia drops

Ice

Water

 

Add all ingredients to a blender. Use more ice and less water for a thicker slush, or more water and less ice for a thinner slush.

 

Makes 1 serving. Each serving has 70 calories.

(1 fruit)

 

Mock Sprite Soda

12-15 drops Sweetleaf Lemon Drop flavored stevia drops

8oz (1 cup) sparkling water

Ice

 

Stir, add ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Iced Cappuccino

16 ounces of Iced Black Tea

Ice

15 drops of KAL clear stevia to taste

10 drops of Capella French Vanilla flavored Drops

 

Mix well and enjoy!

 

Makes 1 serving. Each serving has 0 calories!

 

Breaded Chicken

3.5 ounces boneless skinless chicken breast

1 Tablespoon milk

2 melba toasts or grissini sticks

1 Tablespoon Mrs. Dash Original Blend (or your favorite sugar & starch-free seasoning mix)

 

Crush melba toast or grissini sticks and mix in a bowl with Mrs. Dash seasoning. Dip chicken in milk (can substitute lemon juice if desired). Dip milk-covered chicken in seasoning and coat well. Immediately transfer to a hot pan or grill and cook until chicken is thoroughly cooked.

 

Makes 1 serving. Each serving is 141 calories

(1 protein, 1 milk, 1 carb)

 

Spinach Chips

16oz bag of fresh spinach greens

1 lemon, juiced

 

Place spinach leaves on mesh dehydrator sheets and sprinkle with lemon juice.

Dehydrate at 105’F until crunchy.

 

Yields: about 50 grams of spinach chips.

If you don't have a dehydrator, simply put in your oven at lowest setting for a few hours

 

Makes approximately 10 servings. Each serving has 7 calories.

(1 vegetable)

 

Frappe

1 cup crushed ice

15 drops Sweetleaf Vanilla Crème flavored stevia drops

1 cup coffee

Dash of cinnamon

Place all ingredients into a blender, blend until smooth and most ice chunks are gone, pour into cup and sprinkle cinnamon on top. Enjoy!

 

Makes 1 serving. Each serving has 2 calories!

 

Chaiberg

6oz strongly brewed chai tea

10 drops Sweetleaf Vanilla Crème flavored stevia drops

1cup ice

Cinnamon (optional)

 

Combine cooled tea and drops, blend with ice, serve immediately.

*sprinkle a dash of cinnamon on top for extra flavor.

 

Makes 1 serving. Each serving has 0 calories!

 

Shredded Spicy Chicken and Cilantro Salad

3.5oz boneless, skinless chicken breast

Frank’s Original Hot Sauce to taste

Dash of onion powder

Dash of garlic powder

Several dashes of cumin

2 cups of lettuce (or as much as you’d like!)

Cilantro to taste

 

1. Cook and shred chicken breast. Add all of the seasonings and hot sauce.

2. Put on a bed of lettuce with cilantro mixed into the lettuce.

 

Makes 1 serving. Each serving has 120 calories

(1 protein, 1 vegetable)

 

Chinese Shrimp

3.5 ounces raw shrimp, peeled with tails removed prior to weighing

5 Tablespoons Basic Chicken Broth (see recipe)

2 cups shredded cabbage

Dash of onion salt

Dash of Chinese 5 Spice

1 garlic clove, minced

½ scoop KAL stevia powder

 

Sauté minced garlic in 1 Tablespoon of chicken broth. Add 2 Tablespoons of base and cabbage over medium heat. Remove while still crunchy. Combine 2 Tablespoons of bouillon base, onion salt, Chinese 5 spice and stevia. Pour into pan with shrimp and cabbage, sautéing until shrimp is pink.

 

Makes 1 serving. Each serving is 149 calories

(1 protein, 1 vegetable)

 

Chocolate Cream Soda

10 drops Sweetleaf Chocolate flavored stevia drops

3-4 drops Sweetleaf Vanilla Crème flavored stevia drops

8oz (1 cup) sparkling water

1 Tablespoon milk

Ice

 

Add Chocolate drops and Vanilla Crème drops to sparkling water, such as Perrier. Stir in 1 tablespoon milk, add ice, and enjoy.

 

Makes 1 serving. Each serving has 11 calories.

(1 milk)

 

Iced Mocha

8oz (1 cup) brewed coffee

1 Tablespoon milk

1 teaspoon cocoa powder

KAL clear stevia drops to taste

Ice

cinnamon (optional)

 

Mix all ingredients in a blender. Enjoy!

 

Makes 1 serving. Each serving has 14 calories.

(1 milk)

 

Orange Ginger Chicken

3.5 ounces boneless skinless chicken breast, cut into cubes

1 orange, cut into fourths

1 clove garlic, minced

1 Tablespoon fresh ginger root, minced

Juice of ½ lemon

½ teaspoon basil

 

Season chicken with salt and pepper and cook over medium heat until all sides are browned. Add garlic and cook for 1 more minute. Squeeze the juice of the orange quarters over the chicken, and add the orange quarters to the pan, along with the ginger, lemon juice, and basil. Stir well, cover, and simmer for about 20-30 minutes.

 

Makes 1 serving. Each serving is 186 calories

(1 protein, 1 fruit, ½ lemon juice)

 

All Natural Root Beer

12-15 drops Sweetleaf Root Beer flavored stevia drops

8oz (1 cup) sparkling water

Ice

 

Stir, add ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Chocolaty Chai

1 cup water
1 empty teabag
2 whole cloves
1 cardamom pod
1 cinnamon stick
4 whole black peppercorns
1 Tablespoon milk
10 to 12 drops Sweetleaf Chocolate flavored stevia drops

1. Bring water to boil in a small saucepan. Remove from heat and stir in teabag, cloves, cardamom, cinnamon, peppercorns, milk, and Chocolate drops.
2. Allow to steep for 5 minutes, then strain and serve.

 

Makes 1 serving. Each serving has 11 calories

(1 Milk)

 

Citrus Tomato Salsa

1 large tomato, chopped

Juice of 1 lemon

1/8 teaspoon celery salt

1/8 teaspoon chili powder

3 drops KAL clear stevia drops

1 teaspoon fresh cilantro

1/8 cup of Basic Dressing (see recipe)

 

Combine and refrigerate.

 

Makes 1 serving. Each serving is 34 calories

(1 vegetable,1 lemon juice)

 

Chicken Egg Roll

3.5 ounces boneless, skinless chicken breast, cooked and shredded

2-3 large cabbage leafs

1 cup cabbage, shredded

Dash of onion salt

Dash of garlic salt

Dash of Chinese Five Spice

½ scoop KAL stevia powder

2 melba toasts or grissini sticks

 

Refreshing Vanilla Mint Splash

3 drops Capella French Vanilla flavored drops

3-5 drops Capella Spearmint flavored drops

8oz (1 cup) sparkling water

KAL clear stevia drops, to taste

                                                 

Add French Vanilla Spearmint flavor drops to plain sparkling water. Sweeten to taste with KAL stevia, add a small twist of lemon, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Milk Chocolate Toffee Hazelnut Latte

3 drops Capella Milk Chocolate Toffee flavored drops

8-10 drops Sweetleaf Hazelnut flavored stevia drops

8oz (1 cup) hot coffee

1 Tablespoon milk

KAL clear stevia drops, to taste

 

Add drops to coffee, sweeten to taste with KAL clear stevia drops, enjoy!

 

Makes 1 serving. Each serving has 11 calories.

(1 milk)

 

Taco Salad

3.5 ounces lean ground beef

2 cups lettuce, chopped

2 melba toasts or grissini sticks, crushed

Taco Seasoning Mix (see recipe), as desired

 

Sauté ground beef and spices in a small pan over medium heat, until beef is cooked through. Sprinkle meat mixture on top of lettuce, adding crushed melba toast or grissini on top.

 

Makes 1 serving. Each serving is 172 calories

(1 protein, 1 vegetable, 1 carb)

 

Basil Lemonade

Handful of basil leaves, bruised with a mortar to release the flavor

1 lemon, juiced

KAL clear stevia drops to taste

8oz (1 cup) Water

 

Mix well and enjoy!

 

Makes 1 serving. Each serving has 18 calories.

(1 lemon juice)

 

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