Lose weight with a strawberry smoothie (Day 6)

Workout: Day 6

It’s Sunday and this is going to be your regular day off. You can still do something physical if you like, as a “day off” doesn’t translate into “sit on couch and commence Haagen Dazs inhalation.” I just don’t want you to plan anything outright. This regimen is easy enough so far that you shouldn’t have to worry too much about overtraining.

You may have noted that I haven’t written anything about stretching. That’s because I see it as optional. Traditional stretching largely accomplishes one thing: It makes you more flexible. It’s not a critical component of fitness, although if you do spend a lot of time sitting every day then I do think hamstring stretches are a good idea, as sitting will tighten these up, and tight hamstrings can be limiting in certain exercises such as squats.


So take your day off, and start psyching yourself up for tomorrow. You’ve completed week one! Congratulations.



Click to the next page for your Day 6 meal plan.

What to eat: Day 6

Breakfast: Strawberry Shortcake Smoothie (Serves 1)
Ingredients:
¾ serving whey protein isolate (vanilla)
½ cup strawberries, fresh or frozen
½ cup unsweetened soy or almond milk
½ cup Liberte goat 10% yogurt, plain
1 tablespoon chia seed
3-4 ice cubes
½ teaspoon vanilla extract



Directions:
Place all ingredients in a blender and blend at high speed until smooth and creamy. Add extra water if desired.


Calories 293 | Protein 28 g | Fat 9 g | Carbohydrates 34 g | Fibre 10 g



Snack: 8 almonds and 1½ ounces (45 g) Nu Tofu non-fat cheddar cheese alternative



Lunch: Sautéed Shrimp and Green Beans (Serves 2)

Ingredients:
1 pound fresh green beans
1½ tablespoons olive oil or macadamia nut oil
1 large Vidalia onion, thinly sliced
8 ounces baby shrimp, pre-cooked
Salt and ground pepper, to taste



Directions:
1. In a large skillet or wok, saute the green beans in oil over medium heat until they start to brown (4 to 6 minutes).
2. Add the onion and saute until soft and brown.
3. Add the shrimp and cook until warmed through. Season with salt and pepper.


Calories 341 | Protein 32 g | Fat 12 g | Carbohydrates 32 g | Fibre 11 g



Snack: Blend ½ cup (250 g) Liberté organic plain yogurt, ½ scoop whey protein isolate, 3 walnuts or 5 almonds, and ¼ cup (125 g) raspberries or blackberries until smooth and creamy.



Dinner: Mexican Summer Salad (Serves 3)

Ingredients:
2 tablespoons olive oil
4 small zucchini, sliced
1 purple eggplant, thinly sliced
3 ripe plum tomatoes, seeded and diced
¼ cup roasted mild green chili, chopped
4 ounces chopped jalapeno pepper
4–5 cloves garlic, chopped
Salt, to taste
Lemon pepper, to taste
2 pinches ground cumin
2-3 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro
3 sources of protein (eggs, ricotta cheese, lamb, bison, cottage cheese, turkey)
Lime wedges for serving



Directions:
1. Slightly salt and then press the eggplant prior to cooking and cut out the excess seeds. Heat the olive oil in a large skillet or wok.
2. Saute the zucchini and eggplant and continue cooking for 3 to 4 minutes until slightly tender.
3. Add the tomatoes, green chili, jalapeno, garlic, salt, lemon pepper, cumin and lime juice; stir to combine. 4. Cover and cook for about 15 minutes, until the vegetables are tender.
5. Add a few tablespoons of additional liquid if needed to avoid scorching the pan.
6. To serve, stir in the fresh cilantro and top with your choice of protein.
7. Serve with lime wedges.


Calories 311 | Protein 27 g | Fat 13 g | Carbohydrates 25 g | Fibre 7 g



All recipes copyright Dr. Natasha Turner ND. The Carb Sensitivity Program, carbsensitivity.com



Click here for Day 7.