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STEEL WEEK 7 DAY EATING PLAN

SURVIVE A STEEL WEEK WITH THIS 7 DAY HEALTHY EATING PLAN 

 

 

The best healthy eating plan for a 7 day challange needs to fuel your body with real, whole foods—loads of veggies, lean protein, whole carbs, and healthy fats—and enough flavor and variation to prevent boredom.

Try this quick guide along with your TRIB3 STEEL WEEK & see how amazing you feel at the end of it ........

could you carry on into a second week & challange yourseld to a double STEEL WEEK 

 

 

DAY 1

Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds

1/2 grapefruit

Snack 
5 celery sticks
 with 2 tsps almond butter

Lunch
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil

Snack
1 six-oz almond milk latte
10 cashews

Dinner
Green tea-marinated cod over lentil-currant salad

https://nutritiouslife.com/recipes/green-tea-marinated-cod-over-lentil-currant-salad/

 

DAY 2

Breakfast

Wholemeal wrap with 2 turkey bacon rashers 2 eggs scrambled half an avocado and spinach

Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes

Lunch 
Shrimp salad: 2 cups mixed baby greens, 5 shrimp, 1/4 steamed avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil

Snack
1 green apple
 with 2 tsp peanut butter
 and 1/2 tsp cinnamon

Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken

 

DAY 3

Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder

Snack
5 carrot sticks
 with 1 Tbsp hummus

Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas 

https://nutritiouslife.com/recipes/carrot-kale-salad/

Snack
12 small olives
1 oz Parmesan cheese

Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage 

 

DAY 4

Breakfast
2 slices og wholegrain toast with 3 tbsp Peanut butter 

Snack
low fat cottage cheese with 2-3 nairns oatcakes & handful of blueberries 

Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts,
 4 oz canned tuna,
 1 tsp olive oil

Snack
1 cup blueberries
10 almonds

Dinner
4 oz grilled pork tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil 

 

DAY 5

Breakfast
1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon

Snack
1 cup cucumber slices

2 Tbsp guacamole

Lunch
1 salmon fillet baked with cherry tomatoes , cucumber, spinach , lettuce & rocket 

Snack
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds


Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach

 

DAY 6

Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese 

Snack
5 celery sticks with 2 tsp peanut butter

Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar

https://nutritiouslife.com/recipes/green-salad-with-shiitake-bacon/

Snack 
1/2 grapefruit
10 walnuts

Dinner
6oz beef steak , 150g sweet potatoe , roasted asparagus, broccoli & maggetout

 

DAY 7

Breakfast
Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa

Snack
1 sliced red bell pepper
2 Tbsps guacamole

Lunch
Kale chicken salad:
1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds

Snack
5 cups air-popped popcorn


Dinner
3-bean chili 

https://nutritiouslife.com/recipes/3-bean-chili-3/

 

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