Sample food days

Here are some examples of challenge friendly food days....
When it says fruits and vegetables refer to our initial food handout for ideas.  You can even take that sheet grocery shopping with you for ideas.

1.

• Egg white omelet with vegetables, side of fruit
• Protein shake 
• Tuna with olive oil mayo, celery, lettuce, tomato and pickle
• jerky
• grilled salmon with vegetables and quinoa

2.

• Oatmeal with side of deli meat
• peanut butter and celery
• lemon pepper grilled chicken breast, fruit and vegetables
• Protein shake
• grilled red meat, brown rice and vegetables

3.

• full egg omelet and side of fruit
• almonds
• Salad of sliced ham, spinach, tomatoes, slivered almonds, olive oil
• grilled peppers
• lean pork, black rice and vegetables

4.

• oatmeal with walnuts and flax seed
• banana and peanut butter
• lettuce wrap of turkey, sprouts, tomatoes
• larabar or Kit bar
• broiled tilapia, vegetables and sweet potato fries

Some other tips:

• use brown rice or quinoa pasta for spaghetti, soups and other dishes
• have large cups of water with lemon or lime for dinner 
• Sea salt is a great seasoning
• When cooking at high temps use coconut oil
• Stir fry is a great way to get protein and vegetables in that will not take a lot of time

A great recipe shared from one of our challenge participants:
 [https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib3N6dUjL6zM7U9cPx7hdeCoDOZpP3XUFTG5hDEi-EFYg5mK3VXp1dvg4KoORBwU4-HCmH8p5s-AIzObAjNvUuuhD00g49yBCkZjtdWorX4mUenC8m3Y0_c2_hjC3OyN2_zgaux69gQTg/s640/2012-10-08+23.35.24.jpg]<https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEib3N6dUjL6zM7U9cPx7hdeCoDOZpP3XUFTG5hDEi-EFYg5mK3VXp1dvg4KoORBwU4-HCmH8p5s-AIzObAjNvUuuhD00g49yBCkZjtdWorX4mUenC8m3Y0_c2_hjC3OyN2_zgaux69gQTg/s1600/2012-10-08+23.35.24.jpg>;
Cilantro Lime Chicken

1 1/2 pounds of chicken breast
juice from 2 limes
1 bunch fresh cilantro, chopped
1 (16 oz) bag frozen corn
2 minced garlic cloves
1/2 red onion, chopped
1 can black beans, drained and rinsed
1 tsp cumin
salt and pepper to taste

Place all ingredients in a resealable gallon-sized freezer bag. Mix together and zip bag closed.
When ready to eat, remove from freezer and thaw in fridge for 24 hours. Cook on LOW for 8 hours (or HIGH for 4 hours).

Serve with tortillas and your favorite toppings (sour cream, guacamole, salsa, and cheese).