NuLean Menu
(Always check with your physician before starting this, or any other weight loss program.)

 

Phase One Food and Exercise Journal

 

Phase Two Food and Exercise Journal

(During phase 2, your goal weight loss is 1-4lbs per week)

(Print and check off every day. Write down any additional foods/drinks you have consumed.)

REMEMBER TO ENJOY ONE "CHEAT" DAY PER WEEK :) 

 **As long as you are meeting your goal of losing 1-4 lbs per week, you are "cheating" safely**

 

 

Dinner Recipe Ideas

 

Spaghetti Squash with Turkey

 

- 1 organic spaghetti squash, boiled until tender (can also be substituted for acorn squash)

- Chopped Onion

- Organic Marinara Sauce

- 1 lb Extra Lean Ground Turkey, Browned

- Parmesan Cheese

 

                              1. Boil spaghetti squash until tender.
                              2. Brown turkey, then mix with marinara sauce. 

                              3. Scoop out spaghetti squash onto plates.

                              4. Pour turkey over spaghetti squash.

                              5. Sprinkle parmesan cheese over.

 

 

     Pasta Salad                                                             

- Whole Wheat Organic Pasta

- Carrots

- Red Bell Peppers

- Green Bell Peppers

- Organic Salsa

 

 

1. Cook the pasta according to the box directions (preferably al dente).

2. Add the chopped vegetables.

3. Mix with salsa.

 

 

 

Steamed Salmon and Lemon

 

- Salmon

- Lemon

 

1. Steam salmon until well cooked.

2. Squeeze lemon over salmon.

3. Add sea salt to taste.

4. Enjoy with steamed vegetables (broccoli, cauliflower, and carrots)

 

 

Chicken & Quinoa Salad

 

- 1¼ Cups Low Sodium Chicken Broth

-6Ounce Package of Quinoa                                                            

- 1 ½ Cups Chopped Chicken

- ½ Cup green Onions, Chopped                                             

- ½ Cup Chopped Cucumbers

- ¼ Cup Chopped Parsley

- 2 Tablespoons Chopped/Sliced Almonds

 

Dressing:

- ¼ Cup Balsamic Vinegar

- 1 ½ Tablespoons Olive Oil

- 1 Crushed Garlic Clove

- ½ Teaspoon Sea Salt

- 1/8 Teaspoon Black Pepper

 

1. Boil chicken broth and cook quinoa.
2. Remove from heat and let stand 5 minutes, then fluff with fork.

3. Spoon quinoa into a large bowl and add chicken, onions, cucumbers, parsley, almonds. Toss together.

4. Combine dressing ingredients and add to quinoa mixture.

4 servings: 334 calories per serving

 

 Chicken & Rice

- 2 Minced Garlic Cloves            

- 4 (4oz) Skinned Chopped Cooked

- Chicken Breasts

- 1 Cup Chopped Onions

- 1 Cup Sliced Carrots

                                                   - 2 ½ Cups Cooked Brown Rice

                                                   - 2 Tablespoons Chopped Parsley

                                                   - 2 Tablespoons Chopped Green  

                                                     -Onions

 

                     1. Cook all vegetables in a skillet until tender.

                     2. Add chicken and rice. Mix well.

 

 

 

Easy Chicken Soup

- 6 Chicken Tenders

- 1½ Cups Celery

- 2 Cups Sliced Carrots

- 2 Cups Sliced Zucchini

- All Purpose Seasoning (no salt, organic)

- Sea Salt (to taste)

 

1. Fill pot with water.

2. Add all ingredients to water.

3. Cook on medium to high heat until chicken is well cooked.

4. Add sea salt to taste.

 

 

Breakfast Quesadillas          

              

- 4 egg whites

- 1 whole wheat flour organic tortillas

- 1/2 cup grated lowfat organic cheese

 

                                    1. Scramble egg whites until well done.

2. Place 1 tortilla on a skillet that has been lightly covered with butter to prevent  sticking. 3. Spread ½ the cheese on ½ the tortilla.

4. Spread the scrambled eggs on ½ the tortilla

5. Add the other ½ cheese.

6. Fold the tortilla over, turn down heat, and cover skillet until the cheese melts.

 

 

 

Afternoon/Evening Temptation Tips

Most people find the afternoon and evening the time they want to snack on foods that either aren't very healthy or may be healthy but are high in calories.

For example, crackers, cheese, nuts, etc. are healthier than cakes and cookies, but they are high in calories and can defeat your weight loss efforts.

 

So here are some alternative snack ideas:

 

So you want something crunchy...

Baked Tortilla Chips                                                             

(Since corn is genetically modified, we use whole wheat tortillas instead)

- 3 Whole Wheat Tortillas

- Sea Salt

- Salsa

 

1. Warm oven to 150 degrees.

2. Cut tortillas into triangles. Place on cookie sheet tray in oven.

3. Bake until crisp, not brown.

4. Enjoy with salsa.

 

Rice Cakes
(Although rice cakes are high on the glycemic index, they are better than crackers that have oils, high fructose corn syrup, and salt added to them.)

The plain, salt free kind is the best option.

For extra flavor, add a light layer of organic fruit sweetened jam and top off with a teaspoon of nonfat yogurt.

 

 

So you want something sweet...

Yogurt Dessert/Snack

Sweeten organic, non-fat, plain yogurt with stevia to taste.

For extra flavor, pour our over organic strawberries and blueberries.

 

Banana "Ice-Cream"

- 2 Bananas Peeled and Cut                                                    

- Cinnamon

 

1. Place bananas in freezer.

2. Once frozen, place bananas in food processor to blend until consistency is smooth.

3. Sprinkle cinnamon on top.

4. Enjoy!

 

 

So you want something sweet to drink or eat...

 

                             Greens First Drink                                

- 1 Scoop

- 6oz Water

 

Mix it up and enjoy! (has 15+ servings of fruits and vegetables!)

 

 

Most cravings are due to a lack of nutrients and the body being starved of them due to the standard American Diet. 

 

Despite having high calorie consumption, we have very low nutrient density in our foods due to processing, additives, preservatives, etc.

 

I recommend supporting your body with whole food nutrients throughout the day. This would include eating a variety of fruits and vegetables and supplementing with whole food vitamins and minerals.

 

An easy way of taking fruits and vegetables is by using a greens, nutrient-rich, anti-oxidant super food. I found the tastiest is made by Greens First.

 

 

Restaurants

When going to restaurants, ask for the calorie content of their meals. Most restaurants provide the calorie content on the menu now, as required.

 

You can choose a 400-600 calorie dish or a 800-1200 calorie dish and eat only half (save the rest for dinner).

 

 

Disclaimer: This information is provided for educational purposes only and not to be construed as a diagnosis or treatment for any condition.