WEEK 4 MEAL PLAN
28 DAYS TO OVERCOMING FOOD ADDICTION WEEK 4 MEAL PLAN
A few notes and tips for Week 4:
Just like previous weeks, you may substitute any meal or snack from WEEK 1, 2 or 3 for any meal or snack here.
The 9pm snack is either an apple with a protein shake or the chia seed puddings. Feel free to make your favorite of the puddings from WEEK 3.
*Remember to make your nightly chia pudding at least 3-4 hours ahead of time, or as early as first thing in the morning before you leave for work*
I hope you’re as excited as I am about this: I’ve added some honey to the meal plan a couple of days this week! (We have to enjoy these small victories.) If you can get it, raw, local honey is best. It’s thought that local honey contains a blend of local pollen, which can strengthen our immune system, and reduce pollen allergy symptoms. Enjoy!
To make the Roasted Chickpeas (garbanzo beans): drain and rinse two cans of chickpeas, let dry on dishtowel until quite dry. Combine in a small bowl: chickpeas + 2 T EVOO + 1 tsp ground cumin + 1 tsp chili powder + ½ tsp cayenne pepper + ½ tsp sea salt. Roast at 400o for approximately 30 minutes. They’ll store in an airtight container in the refrigerator for about one week. These are a delicious alternative to nuts, but if time is short stick with a small handful of almonds, walnuts or pistachios.
Monday
7am: 5 oz plain, nonfat Greek yogurt + ½ cup blueberries + ½ cup slivered almonds
10am: 1 slice whole grain bread + ¼ cup ricotta + ½ sliced banana + 1 T chopped unsalted peanuts + drizzle of honey
12:30pm: 3 oz chopped grilled chicken + ½ chopped avocado + ½ cup black beans + ¼ cup corn + ¼ cup diced red pepper + ¼ cup halved grape tomatoes + chopped cucumber + 1 tsp lime juice + cilantro
3:30pm: Small handful of roasted chickpeas + apple
6pm: 3 oz grilled flank steak + ½ cup cooked quinoa + asparagus
*9pm: ¼ cup chia seeds + 1 cup light coconut milk + 1 T cocoa powder + 1 T sliced raw almonds
**Make “Banana Nut Bread” overnight oats before bed
Tuesday
7am: “Banana Nut Bread” overnight oats: ½ cup oats + 1 cup unsweetened nut milk + 1 T ground flaxseeds +1 tsp vanilla + ½ sliced small banana + 1 T chopped walnuts + ¼ tsp cinnamon + pinch nutmeg
10am: ½ cup oats (dry measurement, cooked as directed) + 2 T almond butter
12:30pm: 3 oz grilled flank steak + 1 steamed, diced new potato + 1 cup steamed broccoli + 1 T hot sesame oil + sesame seeds
3:30pm: 1 slice whole grain bread + 2 T hummus + ½ sliced avocado + cucumber slices + tomato slices + alfalfa or broccoli sprouts or microgreens
6pm: 3 oz grilled chicken breast + ½ cup quinoa + green beans
9pm: 1 apple + protein shake made with one scoop protein powder
**Make “Almond Joy” overnight oats before bed
Wednesday
7am: “Almond Joy” overnight oats: ½ cup uncooked oats + ½ cup unsweetened coconut milk + ½ cup water + 1 T chia seeds + 1 tsp vanilla + ½ small sliced banana + 1 T slivered almonds + ½ tsp 100% unsweetened cocoa powder
10am: 1 scoop whey protein powder + ½ cup frozen strawberries + 1 cup very cold water
12:30pm: 1 slice whole grain bread + 2 T hummus + ½ sliced avocado + cucumber slices + tomato slices + alfalfa or broccoli sprouts or microgreens
3:30pm: Small handful of roasted chickpeas + apple
6pm: 3 oz grilled flank steak + ½ cup cooked barley + asparagus
*9pm: ¼ cup chia seeds + 1 cup unsweetened nut milk + ¼ cup canned pure pumpkin puree + ¼ tsp pumpkin pie spice
Thursday
7am: 5 oz plain, nonfat Greek yogurt + ½ cup berries + ½ cup slivered almonds
10am: 1 slice whole grain bread + ¼ cup ricotta + ½ sliced banana + 1 T chopped unsalted peanuts + drizzle of honey
12:30pm: 3 oz chopped grilled chicken + ½ chopped avocado + ½ cup black beans + ¼ cup corn + ¼ cup diced red pepper + ¼ cup halved grape tomatoes + chopped cucumber + 1 tsp lime juice + cilantro
3:30pm: Chopped or sliced veggies + 4 T hummus
6pm: 3 oz salmon + ½ cup cannellini or white beans + sautéed spinach
9pm: 1 apple + protein shake made with one scoop protein powder
**Make “Carrot Cake” overnight oats before bed
Friday
7am: “Carrot Cake” overnight oats: ½ cup oats, ½ cup unsweetened, plain nut milk + 1 T chia seeds + 1 tsp vanilla + ½ small banana + 2 T finely shredded carrot + 1 T chopped pecans + ¼ tsp cinnamon
10am: 1 scoop whey protein powder + ½ cup frozen berries + 1 cup very cold water
12:30pm: 3 oz grilled flank steak + ½ cup brown rice + 1 cup steamed broccoli + 1 T hot sesame oil + sesame seeds
3:30pm: Small handful of roasted chickpeas + apple
6pm: Cheat meal!
*9pm: ¼ cup chia seeds + 1 cup unsweetened nut milk + ¼ cup mixed berries + 1 T chopped raw pecans
Saturday
8am: 5 oz plain, nonfat Greek yogurt + ½ cup berries
11am: 3 egg whites + 1 whole egg + ½ cup diced bell pepper + ¼ cup diced onion + 1 cup spinach + ¼ cup chopped parsley
1:30pm: 3 oz grilled chicken breast + ½ cup cooked barley + green beans
4pm: 3 oz shredded chicken breast + 3 cups mixed greens + 2 T EVOO + 1 T flavored vinegar
6:30pm: Cheat meal!
9pm: 1 apple + protein shake made with one scoop protein powder
Sunday
8am: Banana Zucchini Quickbread
11am: 1 slice whole grain bread + hummus + ½ sliced avocado + cucumber slices + tomato slices + alfalfa or broccoli sprouts or microgreens
2pm: 4 oz grilled chicken breast + 1 cup steamed peas
5pm: 3 oz salmon + ½ cup cannellini or white beans + sautéed spinach
8pm: 5 oz plain, nonfat Greek yogurt + ¼ cup berries