success in all facets of your life 7day€¦ · 07/07/2015 · snack shakeology hummus &...

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LIVING THE DIAMOND LIFESUCCESS IN ALL FACETS OF YOUR LIFE

DAYmealplan

FOR THOSE WITH A BUSY LIFESTYLE

7QUICK, SIMPLE & CLEAN

Michelle Fernandez for


As a mom of twins, wife and working professional...I found it challenging to keep my relationship with my husband going strong, my finances in order, and stay fit & healthy and sane because I was SO BUSY! Attending to the many facets of my life was tough. When I focused on only one facet of my life the others suffered and I had to find a way to keep things in balance. Hence...Living the Diamond Life was born! A Diamond is precious...just like our lives. If one side of the diamond gets dull, then the diamond won’t sparkle. It’s so important to keep these 4 areas of your life polished so your light will shine through and YOU will sparkle.

In the past, I used to let everything come before my own health...my husband, my children, my job, my volunteer commitments, the house chores etc. Needless to say putting ME to the side had a negative effect on my body, my health and my well being.

After long days of work, carpool, PTA and chores...it was tiring to think of what to eat for dinner and the thought of starting cooking at 7 - 8 at night was not an option, so my choice was drive-thru!

Eating unhealthy choices caused me to gain 30 pounds. I always felt sluggish and tired, had headaches and tummy aches. I finally decided to take control over our eating, stop making excuses and developed a simple way to eat healthy.

Although I wanted to eat healthy, I didn’t like veggies or had the budget to eat all organic. Did I mention that I don’t like to cook either??? My husband and I work as a team...I come up with the recipes, meal plan, shop for the groceries, and prep the food and while he does the cooking. Don’t worry if you don’t have a partner...I’ve cooked this entire meal plan myself - it’s that easy.

The solution for me to turn my health around was to STOP eating Drive-Thru and START making better choices. The solution consists of being PREPARED and having a system to get it done fast! I did some research on what “healthy” people did and found out that a lot of them prepped their meals for the week. This meal plan is going to provide you with a simple way to prepare your meals for the week within a few hours. I’ve included a meal plan, a grocery list, quick clean recipes and the cooking process.

Just because you’re busy doesn’t mean you can’t eat healthy and stay fit! Eating clean doesn’t have to be time consuming, overwhelming or expensive. Planning your meals and snacks for the week is quick & simple.I hope you find this helpful to keep you eating healthy and feeling GREAT!

Michelle Fernandez

LIVING THE DIAMOND LIFESUCCESS IN ALL FACETS OF YOUR LIFE


MEAL PLAN SUN MON TUES WED THURS FRI SAT

Breakfast egg cups shakeology egg cups shakeology egg cups shakeology egg cups

Snack apple & celery & greek yogurt banana apple & celery & greek yogurt 10 almonds nutbutter & fruit & nut butter 10 almonds nutbutter & fruit

Lunch Summer Dan’s m-egg-ican taco salad summer Dan’s m-egg-ican wraps crunchy salad wraps crunchy salad tuna salad tuna salad

Snack shakeology hummus & shakeology celery & shakeology hummus & shakeology peppers hummus peppers

Dinner chicken fish & turkey chicken chicken, fish & turkey quinoa & sweet casserole beans quinoa & sweet casserole broccoli potato quinoa broccoli potato

Snack Banana & apple & nut apple & greek banana & apple & nut apple & nut butter butter cinnamon yogurt nut butter butter cinnamon & fruit


Grocery Shop...I’m not sure if you’ve ever taken notice... grocery stores are set up with the perimeter of the store with perishable foods. These are the foods that everyone should be eating vs processed foods that we are currently eating and we shouldn’t. These are in the center of the store in the isles. This meal plan is made up of non-processed ingredients and since you are buying mostly fresh foods, you should only be shopping the perimeter of the store - which will save you time! Estimate on taking an hour at the grocery store.

The grocery list is in the order of my local grocery store, so I am able to buy things in each department of the store without having to run back and forth.

Time saving tip: Review the grocery list and arrange your list according to the lay out of your local store. Add any additional items you may need. This way you know exactly what you need and where to get it. Having a plan before you enter the store will get you out quicker.

Tip: Stick to your list. This will help you save time, calories and money.

HERE’S HOW I GET IT DONE QUICKLY

QUICK


VEGGIES:• Broccoli (1 head)• Romaine Lettuce (3 hearts)• Tomato (2)• Celery hearts (1)• Red Bell Peppers (2)• Spinach - baby leaves (1)• Pico de gallo (16 oz)• White Onion (1)

FRUITS:• Apple (8)• Red Grapes (1 pack)• Avocado (1)• Bananas (6)

PROTEIN:• Lean Ground Turkey (1 lb)• Chicken Breast (2 lb)• Eggs (1 dozen)• Hard boiled Eggs (6)• Tuna (chunk light in water) (2 cans)• Salmon OR White Tilapia (2 filets) • Black Beans (1 can)• Almonds - Raw (6 oz)• Hummus (2 oz) - favorite flavor prepared• Turkey sausage - precooked crumbled ground breakfast • Your Favorite Nut Butter... like Natural Peanut Butter, Almond Butter (10 oz)

GRAINS:• Quinoa (12 oz)• Sweet potato (1)

GROCERY LIST

DAIRY• 1 Plain Greek Yogurt (17.6 oz)• Cheddar finely shredded cheese (8 oz)• Vanilla unsweetened Almond milk (1 quart) - optional

SEASONINGS• Pesto (6oz)• Cinnamon• Salt• Pepper• Garlic Powder• Taco seasoning• Cooking spray• Honey (16 oz)• Agave (optional)• Chicken Stock (optional)

CONTAINER 9.5 oz (4)• 25 oz (sanchwich size) (2 - 5 count)• 9 cups (2)• ziplock sandwich bags (for snacks - if on the go)


When you get home from the grocery store…

PROTEIN PREP • Marinate the Chicken. Clean and cut off excess fat. Put Chicken in a tupperware and coat each breast with your favorite seasoning. Put in refrigerator until ready to cook. • Drain cans of tuna • Drain cans of black beans

FRUIT PREP • Wash all fruits • Apple - core and dice 1 apple (¼ inch) • Grapes - cut approx 36 grapes in half

VEGGIE PREP • Wash all veggies • Red bell peppers - remove stem and seeds. Cut 1 pepper into eight wedges. The other pepper cut and dice. • Celery - cut into 3 inch pieces • Tomato - dice (¼ inch) • Broccoli - cut florets off stalk • Onion - finely dice the onion

SIMPLE


COOK GRAINS & VEGGIES • Sweet potato - • Wash potato and while wet, sprinkle with salt. • Wrap potato in aluminum foil. • Bake at 350 for 1 hour or until potato is soft. • Slice in half

• Quinoa - prepare by package directions (substitute water with Chicken Stock)

• Broccoli - blanch broccoli - • fill water ¾ way in a 4 quart pot ¾ and add 1 Tbsp salt. • bring water to a boil and add broccoli • cook for a minute and a half • while cooking, prepare a bowl with ice water • once done cooking place broccoli in ice water to shock (this keeps the broccoli looking green) • place cooked broccoli in a container (if need pot for additional cooking

COOK MEATS • Chicken • grill chicken on BBQ or grill pan until done • chop all chicken into ½ inch cubes • place cooked chicken in a container

• Turkey • Brown the extra lean ground turkey meat • add taco seasoning & follow package directions. • place cooked turkey meat in a container

• Fish • Spray both sides of filet with your favorite cooking spray and season with your favorite seasoning (I use Chef Paul Prudhommes Magic Salmon Seasoning). • Get non-stick skillet hot. Cook for a minute and a half on each side. • place filets in a container


EGG PREP• Preheat oven to 350. • Take a 12 count cupcake pan and thoroughly coat 8 holes with cooking spray. • Whisk 8 eggs vigorously for 1 minute (the more air that gets in, the more fluffy the eggs will be).• Add a dash of salt and pepper & mix in. • Fill 8 holes half way with eggs and add 24 baby spinach leaves, 3 Tbsp chopped red pepper & 3 Tbsp onion. • Cook for 15 - 20 minutes.

HARD BOILED EGG PREP• Chop 2 hard boiled eggs (¼ inch)

NOW that all your prep work is done...line up all of your prepared foods along the counter and put the meals together...

The best way to stay on track is to portion out in individual containers. This makes it easy to grab and go - everything is already portioned out and ready to eat. If you don’t have room in your refrigerator, keep all food in separate large containers and portion it out at meal time or for the next day.

The idea of this meal plan is to SAVE YOU TIME. So all the recipes provided are weekly portions for one person. If you have others that will be participating with you on our healthy eating plan, then you would make the recipe times the number of people.

CLEAN


8 eggs

24 leaves chopped baby spinach

3 Tbsp of chopped red peppers

3 Tbsp of chopped onions

salt & pepper

Preheat oven to 350. Take a 12 count cupcake pan and thoroughly coat 8 holes with cooking spray. Whisk eggs vigorously for 1 minute (the more air that gets in, the more fluffy the eggs will be). Add a dash of salt and pepper & mix in. Fill 8 holes half way with eggs

and add veggies. Cook for 15 - 20 minutes.

For variety, you can change the veggies OR use your favorite veggies.

175 calories per serving

BREAKFAST

Egg Cupsmakes 4 servings

makes 1 serving


makes 4 servings


1 scoop of Vanilla Shakeology

1 Tbsp of peanut butter

½ banana

10 oz of Water Put ingredients with ice in a blender. Pour and serve. Do not make shakes in advance because they will settle.

287 calories - for a creamier consistency substitute the water with unsweetened vanilla almond milk (37.5 additional calories)

The Elvis

1 scoop of Strawberry Shakeology

1 cup of frozen strawberries and bananas

10 oz of water

Put ingredients with ice in a blender. Pour and serve. Do not make shakes in advance because they will settle.

183 calories - for a creamier consistency substitute the water with unsweetend vanilla almond milk (37.5 additional calories)

MICHELLE’S Fav Shake makes 1 serving

1 scoop of Chocolate Shakeology

1 tbsp peanut buttter

10 oz of Water

Put ingredients with ice in a blender. Pour and serve. Do not make shakes in advance because they will settle.

235 calories - for a creamier consistency substitute the water with unsweetend vanilla almond milk (37.5 additional calories)

Peanutbutter Cup makes 1 serving


1/2 cup chopped chicken

3 Tbsp Fuji apples chopped

2 Tbsp red grapes chopped

2 tsp honey

2 Tbsp almond butter.

Mix and wrap in a Romaine lettuce leaf.

LUNCH

Summer Wraps makes 2 servings


2 cans of white tuna in water

28 almonds

24 red grapes

¼ cup plain greek yogurt

(0% fat)

Drain the cans of tuna. Flake the tuna and put in a large bowl. Slice the grapes in half - long ways.

Mix grapes, almonds and yogurt in the bowl with the tuna. Add Salt & Pepper to taste. Eat either alone OR as a wrap in a romaine lettuce leaf

288 calories per serving (318 calories with 2 romaine lettuce leaves)

LUNCH

Crunchy Tuna Salad makes 2 servings

DAN’S


¾ cup extra lean ground turkey

½ tomato chopped

2 cups lettuce chopped

½ avocado small (sliced)

2 Tbsp shredded cheese

Brown the extra lean ground turkey meat and season with taco seasoning & half cup of water. Chop lettuce, tomato and top with turkey, avocado and cheese. You can add a dab of greek yogurt.

250 Calories per serving

LUNCH

Taco Salad makes 1 serving


makes 1 serving

4 Hard boiled eggs - chopped

½ Avocado chopped

½ can Black Beans (unseasoned)

½ Pico de gallo

¼ cup shredded cheddar cheese

1 cup ground cooked turkey sausage

salt pepper & garlic powder to taste

Chop the eggs & avocado. Drain the can of beans. Mix all ingredients together. Add salt, pepper & garlic powder to taste. Serve cold.

527 Calories per serving.

LUNCH

M-egg-ican Salad makes 2 servings


2 ¼ cups chicken breast

1 ½ cups of Quinoa

3 cups of broccoli

Marinate chicken with your favorite seasonings (I use Complete Seasoning). Grill on BBQ or in grill pan.Prepare Quinoa as per the package directions.

Prepare broccoli - cut florets off the stems. steam..Put florets in large pan with 1 ½ cups of water, cover with lid, bring to boil and cook for 3 minutes. Drain water from pan. Spray top of broccoli with a bit of cooking spray. Add salt and pepper to taste. Sautee for 1 minute in pan.


DINNER

Chicken,Quinoa & Broccoli makes 1 serving


2 Filet Fish

(your favorite of Salmon, White Talopia or Orange Roughy)

1 Sweet potato

Preheat oven to 350.

Spray both sides of filet with your favorite cooking spray and season with your favorite seasoning (I use Chef Paul Prudhommes Magic Salmon Seasoning). Get non-stick skillet hot. Cook for a minute and a half on each side.

Wash potato and while wet, sprinkle with salt. Wrap potato in aluminum foil. Bake at 350 for 1 hour or potato is soft.

326 Calories per serving

DINNER

Fish makes 2 servings


1 cup Extra Lean Ground Turkey

1 cup Quinoa

½ Onion

1 Tomato

2 Tbsp Pesto

2 Tbsp Cheddar Cheese

Preheat oven to 350. Saute onion until translucent. Add tomato and pesto.

Brown the turkey and season with taco seasoning.

In a 8 inch casserole dish, put a layer of quinoa, a layer of the turkey, a layer of the tomato and onion and repeat the layers. Bake in the oven for 15 minutes. Sprinkle top with cheese and bake for another 5 minutes.

DINNER

Turkey Casserole makes 1 serving


Healthy Havana Chop makes 1 serving

½ cup Chicken

½ cup Quinoa

½ cup Black Beans

Mix Quinoa and black beans and put the chicken on top


DINNER

Healthy Havana Chop makes 2 servings


1 gala apple

10 raw almonds


SNACKS

Apple & Raw Almonds makes 1 serving


¼ cup hummus (your favorite flavor)

1 Red Bell Pepper


SNACKS

Hummus & Red Pepper makes 1 serving


6 stalks of celery

1 Tbsp of your favorite nut butter OR ¼ of hummus

129 calories per serving (with nut butter)

94 calories per serving (with hummus)

SNACKS

Celery & favorite nut butteror hummus makes 1 serving


1 gala apple

1 Tbsp of your favorite nut butter


SNACKS

Apple &Nut Butter makes 1 servings


1 banana

1 Tbsp nut butter

2 Tbsp granola

12 Raisins


SNACKS

Banana & Nut makes 1 serving


1 Gala Apple (diced)

¼ Tsp Cinnamon

1 Tbsp plain greek yogurt (optional)

1 Tbsp agave (optional)

Dice the apple into ½ in by ½ in pieces. Spray a non-stick pan with cooking spray. Sautee the apples until caramelized. 2 Tbsp of water to deglaze the pan. Add ¼ teaspoon of cinnamon & mix. Add Agave to sweeten (optional).

70 calories (100 calories with greek yogurt; 160 with greek yogurt & Agave)

SNACKS

Apple & Cinnamon makes 1 serving


1 cup greek yogurt

1/4 cup of your favorite fruit


SNACKS

Greek yogurt & berries makes 1 serving


I would love to connect with you to answer any questions you have, as well as to know what you liked best about this meal plan.

Eat Well!

Michelle Fernandez

Visit me at

Facebook: MichellesJAMFitness

Thank you for allowing me to share my 7 Day Quick Simple & Clean Meal Plan with you!

[email protected]

Instagram: MichelleFernandez_1

success in all facets of your life 7day€¦ · 07/07/2015 · snack shakeology hummus &...

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