Meal Planner - Week 1

CRUISE CONTROL MEAL PLANNER - Week 1

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MONDAY

Morning Magic
Coconut Coffee – Stir one tbsp of coconut oil in 6 oz of coffee ***Enjoy up to three beverages before lunch***

Lunch
Greek Chicken Salad – Two cups of romaine lettuce, three ounces of chicken, one ounce feta cheese and one sliced cucumber tossed with lemon juice

Snack
One sliced zucchini sprinkled with lime juice, pepper and cayenne pepper

Dinner
Butternut Squash with Steak – One cup of sauteed butternut squash with 2 cups of swiss chard – seasoned with thyme. Serve with three ounces of steak seasoned with pepper and cumin

After Dinner Dessert
One cup of strawberries with one tablespoon of whipped cream

 

TUESDAY

Morning Magic
OPTIONAL RECIPE – Green Tea Coconut Smoothie – Blend one cup of iced green tea, half squeezed lemon, one tbsp of coconut oil, 6 oz water and one cup of ice until smooth ***Enjoy up to three beverages before lunch***

Lunch
Ginger Quinoa Kale Salad – Two cups of kale tossed with grated beet, grated carrot, one diced celery and 1/2 cup of quinoa. Add grated ginger and lemon juice

Snack
One tablespoon of brazil nuts

Dinner
Chicken Zoodles -Zucchini noodles with ½ cup tomato sauce, and three ounces of chicken topped with one ounce of parmesan cheese. Serve with one cup of spinach tossed in balsamic vinegar

After Dinner Dessert
6 oz sparkling water with cucumber slices

 

WEDNESDAY

Morning Magic
Coconut Coffee – Stir one tbsp of coconut oil in 6 oz of coffee ***Enjoy up to three beverages before lunch***

Lunch
Spring Berry Salad – Two cups of arugula tossed with 1/2 cup of sliced strawberries, 1/2 cup of diced avocado, and one tablespoon of chopped pecans drizzled with balsamic vinegar

Snack
One sliced zucchini sprinkled with lime juice, pepper and cayenne pepper

Dinner
Turkey Lettuce Tacos – Three ounces of ground turkey seasoned with coriander and chili powder. Fill two leaves of lettuce with meat, one ounce grated cheese, diced onion, one grated carrot and bell pepper

After Dinner Dessert
6 oz sparkling water with cucumber slices

 

THURSDAY

Morning Magic
Coconut Coffee – Stir one tbsp of coconut oil in 6 oz of coffee ***Enjoy up to three beverages before lunch***

Lunch
Greek Chicken Salad – Two cups of romaine lettuce, three ounces of chicken, one ounce feta cheese and one sliced cucumber tossed with lemon juice

Snack
One tablespoon of brazil nuts

Dinner
Butternut Squash with Steak – One cup of sauteed butternut squash with 2 cups of swiss chard – seasoned with thyme. Serve with three ounces of steak seasoned with pepper and cumin

After Dinner Dessert
One 4 oz glass of red wine

 

FRIDAY

Morning Magic
Coconut Coffee – Stir one tbsp of coconut oil in 6 oz of coffee ***Enjoy up to three beverages before lunch***

Lunch
Ginger Quinoa Kale Salad – Two cups of kale tossed with grated beet, grated carrot, one diced celery and 1/2 cup of quinoa. Add grated ginger and lemon juice

Snack
One sliced zucchini sprinkled with lime juice, pepper and cayenne pepper

Dinner
Chicken Zoodles -Zucchini noodles with ½ cup tomato sauce, and three ounces of chicken topped with one ounce of parmesan cheese. Serve with one cup of spinach tossed in balsamic vinegar

After Dinner Dessert
6 oz sparkling water with cucumber slices

 

SATURDAY

Morning Magic
Coconut Coffee – Stir one tbsp of coconut oil in 6 oz of coffee ***Enjoy up to three beverages before lunch***

Lunch
Spring Berry Salad – Two cups of arugula tossed with 1/2 cup of sliced strawberries, 1/2 cup of diced avocado, and one tablespoon of chopped pecans drizzled with balsamic vinegar

Snack
One tablespoon of brazil nuts

Dinner
Turkey Lettuce Tacos – Three ounces of ground turkey seasoned with coriander and chili powder. Fill two leaves of lettuce with meat, one ounce grated cheese, diced onion, one grated carrot and bell pepper

After Dinner Dessert
6 oz sparkling water with cucumber slices

 

SUNDAY

Morning Magic
Coconut Coffee – Stir one tbsp of coconut oil in 6 oz of coffee ***Enjoy up to three beverages before lunch***

Lunch
Greek Chicken Salad – Two cups of romaine lettuce, three ounces of chicken, one ounce feta cheese and one sliced cucumber tossed with lemon juice

Snack
One sliced zucchini sprinkled with lime juice, pepper and cayenne pepper

Dinner
Chicken Zoodles -Zucchini noodles with ½ cup tomato sauce, and three ounces of chicken topped with one ounce of parmesan cheese. Serve with one cup of spinach tossed in balsamic vinegar

After Dinner Dessert
Half banana dipped in 1/2 ounce melted dark chocolate – frozen

 

SHOPPING LIST – MONDAY THROUGH SUNDAY

Produce:
Romaine lettuce
Kale
Spinach
Arugula
Avocado
Beet
Carrot
Celery
Cucumber
Zucchini
Butternut squash
Swiss chard
Thyme
Ginger
Onion
Bell pepper
Strawberries
Banana
Lemons
Limes

Meat:
Chicken – 18 oz
Steak – two 3 oz pieces
Ground turkey – 6 oz

ETC:
Feta cheese – 3 oz
Parmesan cheese – 3 oz
Cheddar cheese – 2 oz
Whipped cream
Balsamic vinegar
Dark chocolate
Coriander
Chili powder
Cayenne pepper
Tomato sauce
Pecans – 2 Tbsps
Brazil nuts – 3 Tbsps
Quinoa – 1 cup
Coffee
Coconut oil
Red wine
Optional:
Green tea

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