Thursday, September 4, 2014

2 week Fuel Cycle plan with grocery lists

This is my menu plan for Sept 8-21. After being off plan for 5 days in Chicago (yes, I ate cold deep dish pizza for breakfast almost every morning!), it is time to jump back on. I am not posting my drinks. They will include coffee with stevia (and cream on S days or almond milk on E/FP days); GGMS (lemon or caramel apple); trimmacchinos; shrinker; oolong or rooibos (hot or cold); and, of course, water. I'll also have skinny chocolate whenever I feel like it on deep S days.

DEEP S MONDAY
BREAKFAST: 2 eggs fried in butter with sea salt, cayenne and nutritional yeast.
LUNCH: shredded chicken breast fried in coconut oil on top of a big romaine salad with EVOO
SNACK: fat stripping frappe (FSF) (page 240) with a TBS of coconut oil
DINNER: hamburger with lettuce "bun"; roasted vegetable medley (page 354)

DEEP S TUESDAY
BREAKFAST: hard boiled eggs with cayenne, sea salt and coconut oil
LUNCH: crispy salmon (page 283) and a romaine salad with EVOO
SNACK: FSF with coconut oil
DINNER: taco salad (taco meat on romaine)

DEEP S WEDNESDAY
BREAKFAST: 2 eggs fried in butter with sea salt, cayenne and nutritional yeast
LUNCH: a can of albacore tuna on romaine with EVOO
SNACK: FSF with coconut oil
DINNER: crispy salmon (page 283) and a romaine salad with EVOO

FUEL PULL THURSDAY
BREAKFAST: muffin in a bowl (page 258) and luscious lemon yogurt
LUNCH: Cajun cottage cheese salad (page 303)
SNACK: Big Boy Smoothie (page 242)
DINNER: succulent citrus fish bake (page 286) and steamed green beans

FUEL PULL FRIDAY
BREAKFAST: egg white scramble (page 217)
LUNCH: low carb wrap with tuna and peppers
SNACK: 2 wasa crackers with 1 aldi's brand of the laughing cow cheese wedges
DINNER: sweet and spicy Asian stir fry (page 341)

E SATURDAY
BREAKFAST: thm pancakes (page 223)
LUNCH: warm chicken sprouted sandwich (page 298)
SNACK: some sort of fruit
DINNER: southwest quinoa and black bean salad
(I don't use the green onion)
E SUNDAY
BREAKFAST: savory skillet quinoa (page 231)
LUNCH: low carb wrap with tuna; fruit
SNACK: popcorn
DINNER: all day lentil stew (page 311) with wasa crackers

DEEP S MONDAY
BREAKFAST: 2 fried eggs with sea salt, cayenne and nutritional yeast
LUNCH: zucchini noodles (page 356) with coconut oil and sea salt as dressing; basic whey smoothie with coconut oil (page 243)
SNACK: FSF with coconut oil
DINNER: crispy salmon (page 283) and a romaine salad with EVOO

DEEP S TUESDAY
BREAKFAST: golden soft boiled eggs (page 219)- I make mine hard boiled
LUNCH: chicken sautéed in coconut oil on romaine with EVOO
SNACK: FSF with coconut oil
DINNER: crockpot roast(page 310); broccoli with butter

DEEP S WEDNESDAY
BREAKFAST: 2 fried eggs with sea salt, cayenne and nutritional yeast
LUNCH: leftovers
SNACK: FSF with coconut oil
DINNER: tuna on romaine lettuce with EVOO; tummy tucking ice cream (page 368)

FUEL PULL THURSDAY
BREAKFAST: muffin in a bowl (page 258) and luscious lemon yogurt
LUNCH: Mexican cottage cheese salad (page 302)
SNACK: BBS (page 242)
DINNER: loaded fotato soup and wasa crackers (page 294)

FUEL PULL FRIDAY
BREAKFAST: egg white scramble (page 217)
LUNCH: leftover soup and deli meat rollups (page 299)
SNACK: tummy tucking ice cream (page 368)
DINNER: succulent citrus fish bake (page 286) and steamed green beans

E SATURDAY
BREAKFAST: trim healthy pancakes (page 223)
LUNCH: nicey ricey salad (page 304)
SNACK: baked apples (page 379)
DINNER: balsamic chicken (page 324); steamed broccoli; brown rice

E SUNDAY
BREAKFAST: sprouted French toast (page 239)
LUNCH: leftovers
SNACK: fruit
DINNER: bean burgers (page 339) and salad