Phase 2 Meal Plan- Week 7- Day 4 (Fat Loss, Gluten-Free, Dairy-Free and Diabetic Friendly)

Day 4

First thing upon waking up drink a 16.9 oz. bottle of water (or approximately 2 cups worth).

*I always recommend eating breakfast (meal 1) within 30 minutes of waking up.

Meal 1 – 1 Pumpkin Pie Protein Shake (approx. 275 calories)

Pumpkin Pie Protein Shake, Servings: 1

  • 1/2 cup unsweetened almond milk
  • 1 banana
  • 1 scoop vanilla protein powder
  • 1/4 cup canned pumpkin puree
  • 1/8 teaspoon nutmeg
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon vanilla
  • 1 packet sugar substitute (such as Truvia or Stevia)
  • 3 handfuls ice (varies based on the consistency you want)

Directions: Put all ingredients in a blender. Blend and enjoy!

Meal 2 - (Approx. 3 hours later, Approx. Calories 80) –6 mini bell peppers (approx. 50 calories), 1 handful (1/2 cup) of blackberries (approx. 30 calories)

Meal 3 - (Approx. 3 hours later, Approx. 450-500 calories) – 1 serving of Chili loaded with all of the toppings!  

Meal 4 - (Approx. 3 hours later, Approx. 100 calories) – 1 handful of sugar snap peas (approx. 30 calories), 1 handful of sunflower seeds (approx. 70 calories)

Meal 5- (Approx. 3 hours later, Approx. 450-500 calories) – 1 serving of Chili loaded with all of the toppings!  

Meal 6 (Your Pre and Post Workout Meal, Approx. 100-125 calories) – You only consume this on the days that you workout. If you skip a workout you skip this meal. Use 1 scoop of your protein powder and mix with recommended water (should say on the protein bottle how much water to shake it up with), drink 1/3 of the shake 30 min-1 hour pre workout (regardless of if you workout in the morning or at night) and then the remaining 2/3rds of the shake immediately following the workout.

***If you are a MAN or woman that is pregnant or breastfeeding you’ll want to add in approximately 300 calories to your meal plan daily. See suggestions listed previously.

****MEAL PREP NIGHT**** Tonight I will start prepping my food for the rest of the week after I’ve eaten dinner.  We’ll be making Thai Chicken Curry with Broccoli. Also, I’ll get the rest of my snacks together and in bags or Tupperware.

Thai Chicken Curry with Broccoli, Servings: 6

  • 3 lbs. of chicken tenders (just regular chicken, non-breaded), sliced into thin strips
  • 1½-2 lbs. of broccoli (Almost 2 bunches worth about 6-8 cups chopped is on average what comes out after you discard the stalks.

I use more broccoli then the norm to get our veggie servings in!)

  • 1 Tablespoon Olive Oil
  • 1-3 Tablespoons red Thai Curry Paste (1 Tablespoon if you don’t like things really spicy, 2 is average and 3 if you like a “kick” like I do!)
  • 1 teaspoon Chili Paste (also called sambal oelek). Optional- I’ve made it without it and it’s still very good; you could also add a couple dashes of red pepper flakes instead.
  • 1 clove garlic, minced
  • 1 Tablespoon fresh ginger, grated
  • 2-3 Tablespoons butter
  • 3 Tablespoons natural peanut butter
  • 13.5 oz. can of coconut milk
  • 1 ½ teaspoons lime juice
  • 4 green onions
  • 2 Tablespoons zero calorie sweetener (Truvia, Xylitol, etc.)
  • 1 Tablespoon soy sauce (if you’re Gluten-Free make sure it’s certified gluten free soy sauce)

Chop the broccoli and use all but the stalks (discard stalks). You can steam, microwave or grill the broccoli on the skillet. If you’re microwaving you put it in a microwaveable casserole dish with about 1 ½ tablespoons of water and cook on high 2-3 minutes (drain and set aside). I like to instead cook them on a skillet. I use about ½ tablespoon of olive oil or coconut oil and then just cook the broccoli until it’s cooked through. Set it aside once it’s cooked.

Put the olive oil, curry paste and chili paste (sambal) in a wok don’t turn it on yet.

In a medium bowl whisk together the coconut milk and peanut butter until well blended. Then whisk in the soy sauce and zero calorie sweetener (truvia); set aside. Have all the other ingredients prepped near the stove.
Turn the stove on medium heat and cook and stir the curry paste about a minute. Add the garlic, ginger and chicken (make sure the chicken is sliced into thin strips so it’ll cook all the way through). Cook and stir until the chicken is no longer translucent (starting to turn white on the outside because it’s practically cooked), but not completely cooked. Add the peanut butter/coconut milk mixture and bring it to a simmer. Simmer uncovered 10 minutes, stirring it occasionally. Then stir in the lime-juice and the cooked broccoli. Cook for another few minutes until the broccoli is hot and chicken is fully cooked (I like to take out one piece and put it on a plate and then cut it to make sure the chicken is fully cooked).

Approximate calories per serving: 425-450

Original Recipe:

*I find it convenient to separate the meal into 6 equal servings. Serving sizes will vary based on how much chicken and broccoli you actually have.  

Make sure your snacks are ready for the next several days. We seal/store our meat and vegetables in Tupperware containers so it stays fresh the rest of the week.

  • By admin
  • 3/13/2014



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