1-Month Slim Down Ultimate Plan

After your 4-day cleanse, you’re going to be a following a plan where you ideally eat 5 times per day. You can adjust this, but the 5 meal per day approach is the template that I’d like you to follow. To further your success, I created some guidelines that will make the process even easier. Rather than stressing about every meal, think about accomplishing these goals each day, almost like a little checklist. Within a week, these will all feel like realistic goals–as will your belief that you can have the body you want.

Eat breakfast: this jumpstarts your metabolism for the day and prevents overeating later.

Snack twice a day: this keeps your blood sugar stable and prevents overeating.

Eat balanced meals: you need carbs, fat, and protein, so eating a combination of foods that contain all is essential. Fill up on veggies, small portions of lean protein, and small servings of healthy fats.

Know your HQ: listen to your body. Eat when you feel slightly hungry and stop eating when you feel slightly satisfied.

Enjoy real, nutrient dense foods: limit the amount of packaged, processed foods as much as possible.

Use herbs and spices at every meal: this will help up the taste and satisfaction of your meals without added calories, fat and sodium. Plus, they add fiber and antioxidant value.

Have a salad of at least 1 cup greens with dinner every night: greens are loaded with nutrients but also help fill you up. In addition to this salad, have a side veggie too!

Keep a food journal to track progress: yes, some people find it tedious. But, it works. Be accountable and learn from you!

The You Diet Plan: Create Your Own Slim Down Menu

I want to put you in control of what you’re eating each and every day. Instead of creating “fixed” rules once you finish the 4-day cleanse, I want you to create daily menus by selecting three meals from breakfast, lunch, and dinner, and two snacks. This way, you’ll know that you’re eating the right foods, and you’ll have the flexibility to choose what you feel like each day, making the process easier and even enjoyable.

Choose one of the following meals each day.

Cinnamon Powered Oatmeal
½ cup cooked plain oatmeal
1 cup low fat milk or almond milk
8 pecan halves
½ teaspoon cinnamon

Peach Yogurt Crunch
1 peach
¾ cup plain Greek yogurt
8 walnut halves
¼ teaspoon nutmeg

Quinoa Parfait
½ cup cooked quinoa
1 cup mixed berries
¾ cup plain Greek yogurt
1 tablespoon chia seeds

Mediterranean Scramble
1 slice Ezekiel bread, toasted
1 cup baby spinach
1 teaspoon sundried tomatoes, chopped
1 ounce feta cheese
1 teaspoon black olives, chopped
1 egg plus 2 egg whites

Nutritious Life Super Smoothie
1 small banana
1 cup almond milk
2 teaspoons almond butter or peanut butter
¼ avocado Dash of cinnamon
1 cup ice

Cheesy Eggwich
1 slice Ezekiel bread, toasted
½ cup low fat cottage cheese
1 egg, hard boiled
Dash of cayenne

Choose one of the following meals each day.

Antipasto Platter
½ cup red bell peppers, roasted
1 cup cucumber and tomato salad, chopped and dressed with lemon, salt and pepper to taste
4 tablespoons hummus
1 ounce feta cheese or 12 large olives
4 high fiber or gluten free crackers

Endive Turkey Salad
2 cups endive, chopped
½ cup string beans, chopped
½ cup cherry tomatoes, sliced into halves
4 ounces fresh, roasted turkey, sliced into
½ inch cubes
2 teaspoons olive oil Balsamic vinegar to taste

Roasted Chicken Lettuce Wrap
2 large romaine lettuce leaves
4 ounces chicken breast, roasted and skin removed
1 ounce fresh mozzarella cheese, shredded
1 cup chopped red and yellow bell pepper
2 teaspoons Dijon mustard

Upgraded Tuna Salad
1 cup chopped celery and carrots
2 cups romaine lettuce, chopped
1 (6-ounce) can chunk light tuna packed in water
1 ounce feta cheese, crumbled
1 teaspoon capers
2 lemon wedges (squeezed on top of salad) Balsamic vinegar to taste

Soup & Salad
2 cups romaine lettuce, chopped
1 cup chopped red and yellow bell peppers
¼ cup chopped carrots
¼ cup chopped broccoli 1 cup black bean soup
2 teaspoons olive oil Balsamic vinegar to taste
1 teaspoon cilantro (on soup)

Turkey Burger
2 cups broccoli, roasted
4 ounce cooked white meat turkey burger
2 teaspoons olive oil
1 teaspoon garlic powder

Chicken Caprese
1 beefsteak tomato, sliced
4 ounce roasted chicken breast, sliced into strips
2 ounces fresh mozzarella
1 teaspoon fresh basil Balsamic vinegar to taste

Salmon Salad
2 cups baby spinach
¼ red onion, sliced
¼ cup chopped tomato
4 ounces canned salmon
2 teaspoons olive oil Lemon juice to taste
Salt and pepper to taste

Choose one of the following meals each day.

Steak with Sautéed Spinach
2 cups spinach, sautéed
4 ounces grilled lean steak
2 teaspoons olive oil

Cod Cleanse
2 cups broccoli, roasted
4 ounces broiled cod
2 teaspoons olive oil

Lemon Chicken & Artichoke
1 artichoke, steamed (topped with 2 tablespoons Greek yogurt mixed with 1 teaspoon Dijon mustard)
4 ounces chicken marinated in 1 teaspoon minced garlic, 2 teaspoons olive oil, ½ cup lemon juice, grilled

Shrimp and Broccoli Stir Fry
2 cups broccoli, steamed
4 ounces grilled shrimp
2 teaspoons olive oil
1 teaspoon garlic, chopped
1 teaspoon red pepper flakes

Scallops & Spinach
2 cups spinach, steamed
4 ounces grilled scallops
2 teaspoons olive oil
1 teaspoon chili powder

Roasted Chicken Parmesan
2 cups asparagus, steamed
4 ounces roasted chicken, skinless
½ cup marinara sauce
2 tablespoons Parmesan cheese

Tempeh and Sesame Kale
2 cups kale, roasted
4 ounces grilled tempeh
2 teaspoons olive oil
1 teaspoon sesame seeds
1 teaspoon chopped garlic

Choose two options from below each day.

● Celery with 2 tablespoons hummus and ¼ teaspoon paprika
● Celery with 2 teaspoons almond butter and ¼ teaspoon cinnamon
● Celery with 10-15 cashews
● Celery with 1 ounce goat cheese
● Carrots with 10-15 almonds
● Carrots with 2 teaspoons peanut butter and ¼ teaspoon cinnamon
● Green beans with 18 pistachios
● Green beans with 1 ounce Parmesan cheese
● Sliced red bell peppers with 10-15 pecans
● Endive with 2 tablespoons guacamole
● 1 cup blueberries with 10-15 almonds
● ¾ cup cherries with 10-15 pecans
● Sliced pear with 1 tablespoon chopped walnuts and ¼ teaspoon cinnamon
● Sliced apple with 1 ounce ricotta and ½ teaspoon cinnamon
● 6 ounces Greek yogurt with 1 tablespoon pumpkin seeds
● 6 ounces Greek yogurt with 2 teaspoons peanut butter and ½ teaspoon cinnamon
● 6 ounces Greek yogurt with 18 pistachios and 1 teaspoon honey
● 1 cup cubed watermelon with 15 peanuts
● ½ grapefruit with 1 tablespoon chopped pecans and ½ teaspoon cinnamon
● 2 high fiber crackers or gluten free crackers with ¼ avocado and squeeze lemon
● 2 high fiber crackers or gluten free crackers with 2 teaspoons almond butter and ¼ teaspoon cinnamon

Your Slim Down Hydration Plan

An underrated aspect of health is hydration. Fluids play a role in everything from your energy levels to your weight loss. As I already mentioned, thirst and hunger are oftentimes confused, so that alone should be reason enough to drink up! You never want to end up eating when all you really need is a little water. Not to mention, when you drink adequately your skin looks better, you become more “regular”, and you may even improve your mental focus and cognition.

You don’t have to follow these guidelines to perfection, but here’s what a great day of hydration looks like:
● Start each day with a glass of lemon water and aim to have at least 7 more
● Consume 2 cups of green tea at some point during the day
● For variation, enjoy:
o Flavored water (add any sliced fruit such as lemon or lime, or herbs like mint)
o Tea
o Black coffee
o Herbal tea
o Seltzer

Drinks to enjoy:
● Iced green tea with lemon
● Water with cucumber and ginger
● Blueberry iced tea with lime
● Raspberry iced tea with club seltzer
● Iced coffee with ground cinnamon and vanilla

Drinks to avoid:
● Diet soda (avoid for the long haul!)
● Alcohol
● Sugar sweetened beverages
● Fruit juice

Your Slim Down Exercise Plan

A big question most people have is, “Do I need to exercise on this plan?” The answer is yes and no. At Nutritious Life, my goal is to create a style of living that allows you to eat and be in control. That means fueling your body with foods that will help you be in the body you want and love. So just following this plan alone will help you drop pounds, be energized, and look better.

That said, exercise is an important part of life and living. In fact, people who sit for more than 23 hours a week are 64 percent more likely to die from heart disease than those who sit for 11 hours or less. And if you’re like me, you definitely sit more than 23 hours in a week. That’s where exercise comes in. Staying fit protects muscles from aging, burns calories, and aids in digestion.

So what should you do? My approach to exercise starts and ends with one word: Fun! You should be enjoying your workouts and not dreading those trips to the gym. Here are a few simple tricks to make exercise more enjoyable than ever.

Exercise Tip #1: Use variety and alternate your workouts.

Exercise Tip #2: Try new types of exercise, such as classes at the gym, kayaking, hiking, or playing a sport.

Exercise Tip #3: Do something that isn’t your favorite once a week to become more balanced. A strong body is built by identifying weaknesses.

Exercise Tip #4: Add interval training to your cardio routine 1 to 3 times per week. A simple way to do this: Pick the machine of your choice and after a 5-10 minute warmup, set a timer for 20 minutes. For 30 seconds go as fast as you can, and follow that with 60 seconds at a relaxed pace. This style of mixed intensity will fire up your metabolism and boost your fat burning power.

Exercise Tip #5: Pick a time that works for exercise and schedule it in your calendar. No more excuses!

Exercise Tip #6: If you’re struggling with #5, be sure to work out in the morning to “get it done” early, especially if exercise is not enjoyable to you.

Exercise Tip #7: Hire a personal trainer. If you can’t stay accountable, the person you hire will do it for you.

Exercise Tip #8: Get a workout buddy.

Exercise Tip #9 (and most important): Do activities you love! This can be anything from dancing to playing with your dog.

Exercise Tip #10: Be consistent.

In 30 days, I expect you to say hello to your new body. And even better, you’ll be welcoming a new, more comfortable way of life.