[NTC] Day 15 Week 3 Master Plan Recipes & Workouts

I'm SO proud of you!!! If you're reading this, know you're in the top 1% who LOVE themselves enough to take action on your goals!! So many people want to change, but very few actually do the work!! Even if you haven't done everything perfectly, know that the work you are doing is helping you live the life you want to live, every day, each tiny step you take makes a difference. Eventually you will be living in an entirely new life!

Action Steps this week:
Focus on the positive, be grateful and put energy towards what IS working, write your gratitude list and practice relaxation techniques. We'll be focusing on relaxation this week!

 
Menu Week 3 (the 21D Sugar detox website is being redone and she has removed the recipes, so adjustments had to be made)

Monday
Breakfast Carrot Pumpkin Spice muffins, 2 eggs any style or protein of choice, 3 oz.
Lunch Leftover Cinnamon grilled pork chops, leftover crumb-topped Brussels sprouts
Snack 21DSD friendly fruit + nut butter or full fat yogurt
 
Tuesday
Breakfast Leftover Carrot Pumpkin Spice muffins, 2 eggs any style or protein of choice, 3 oz
Lunch Smoky Chicken Tortilla-less soup, leftover Basic 4 Guacamole
Snack  21DSD friendly fruit + nut butter or full fat yogurt

Wednesday
Breakfast Spicy Salmon with Cabbage
Lunch Leftover Stovetop Lamb & Chorizo Chili, Cocoa Roasted Cauliflower
Snack Grain free Banola + milk, coconut milk or full fat yogurt
 
Thursday
Breakfast Smoothie of choice with 3 ounces protein of choice
Lunch Leftover Chicken with artichokes & olives, lemon & garlic noodles with olives
Snacks Leftover Grain free Banola + milk, coconut milk or full fat yogurt
 
Friday
Breakfast Smoothie of choice with 3 ounces protein of choice
Lunch [make ahead] Enchilada Stuffed Peppers
Dinner Chicken with tri-color peppers basic cilantro cauli rice
Snacks Simple Beef jerky + cinnalla nut mix
 
Saturday
Breakfast Savory herb drop biscuts, 3 oz protein of choice, green vegetables
Dinner Spicy lime salmon, cucumber noodle salad
Snacks Simple Beef jerky + cinnalla nut mix
 
Sunday
Lunch Perfectly grilled chicken breast, lemon & garlic noodles with olives
Dinner Jalapeno bacon burgers with veggie pancakes
snacks  21DSD friendly fruit + nut butter or full fat yogurt
 
 
Workouts
Monday: Increase daily movement, stand more, walk more, take one short walk around the neighborhood tonight after dinner.
 
Tuesday: Moderate duration aerobic workout plan 20-60 minutes of 55-75% Max heart rate, for most people this is attainable by moderate pace walking
 
Wednesday: Full Length PEM workout, I will post circuit on Wednesday
 
Thursday: Try a new activity if possible, or repeat Tuesday. Also see if you can do some of your work today standing up.
 
Friday: Abbreviated PEM workout, will post on Friday
 
Saturday: Extended duration aerobic workout: plan 1-2 hours of extended workout
 
Sunday: Play outside today
 
 
Jennifer
XOXO
 
PS: I'm running an elite beta weight-loss test group from Nov 30-Dec 20, if you are SERIOUS about committing, email me at info@newportskinnytea.com