Day 4 plan

Day 3 is over tonight and Day 4 is quickly approaching!  What is making you feel successful?  What is making you feel challenged?  Write it down.  This is a learning process and you will get to know more about yourself as you proceed!  It's a good time to WRITE!!!

Day 4 Meal Suggestions:

Breakfast:

Shakeology or Protein Shake:

Snack:

Carrots and 2 tbs. of hummus

Lunch:

Ingredients

• 3 cups spinach, fresh, chopped
• 1/4 onion, red, medium, sliced
• 2 ounces chicken, cooked and chopped
• 1/4 cup clementine oranges or other oranges
• 1 tablespoon almonds, slivered
• 2 tablespoons salad dressing, low-fat, any flavor

Dinner:

Basil Chicken Prep Time: 10 minutesTotal Time: 35 minutesCook Time: 25 minutes
Ingredients

• 2 tablespoons basil, fresh, chopped
• 1 fluid ounce chicken broth, fat-free, low-sodium
• 1 1/2 teaspoons garlic, chopped
• 2 teaspoons olive oil, extra virgin
• 1/8 teaspoon thyme, ground
• 1/8 teaspoon black pepper
• 1/8 teaspoon salt
• 6 1/2 ounces chicken breast, boneless/skinless, raw

Preparation

• Preheat oven to 425°F.
• Spray a shallow baking dish with non-stick cooking spray.
• In a food processor or blender, combine the basil leaves, broth, garlic, olive oil, thyme, pepper and salt, and process until pureed.
• Place the chicken in the baking dish and rub both sides with 1/2 of the basil mixture; set aside.
• Bake for 20 to 25 minutes, or until chicken is no longer pink inside.

Three Bean Salad Prep Time: 10 minutesTotal Time: 10 minutesCook Time: 0 minutes
Ingredients

• 1/4 cup green beans, cooked
• 1/4 cup yellow beans, cooked
• 2 tablespoons kidney beans, canned, reduced sodium
• 2 tablespoons vinegar, cider
• 1/8 teaspoon black pepper

Preparation

• Toss beans with vinegar and fresh cracked pepper. Refrigerate until ready to serve.

Dessert:
 1 cup of Blueberries with a cup of Tea!
2)  Activity for the Day!!  Dance, run, walk, pilates, yoga, weight training...Look on your 10 day list and go for it!  Make a time and stick to it!  INVITE YOUR 10 Day Fit Challenge buddy along for a workout either virtually or actually!
3)  Reward yourself with a good book, book on tape or other to increase your personal growth!
If you have any questions contact me:  www.deblifestylefitness.com