BROOKE’S FOOD DIARY 2 4 D A Y C H A L L E N G E M E A L S & S N A C K S

Jenni-O turkey burger (white meat, 99% lean) – season as desired

Fresh made guacamole

Whole wheat tortilla, cut into triangles, lightly seasoned with Lawry’s – quickly pan fried in olive oil and baked in the oven

“Sour cream” made of plain Greek yogurt, onion salt and garlic powder

Salsa & garnish (lettuce, cabbage, etc)

MEAL IDEAS

Mediterranian Pizza

Whole wheat pizza crust

Olive oil, fresh garlic and kosher salt – spread onto the crust

Add fresh spinach, chicken, basil, sundried tomatoes and ¼ cup of mozzerella cheese (cheese should be limited or avoided during cleanse phase)

Grilled, baked or rotisserie chicken breast can be used (I seasoned and baked)

MEAL IDEAS

Taco Salad

Garden veggie patty (Morning Star brand)

Fresh pico, romaine lettuce, avocado, green onions, tomoatoes

Sour cream made from plain Greek yogurt, garlic powder & onion salt

**I always add hot sauce to any of my taco dishes!!

MEAL IDEAS

Tuna Wrap

Ole brand “smart” tortillas (high

fiber, whole wheat, low carb – all

good choices)

Tuna seasoned with garlic powder,

onion salt, pepper, hot sauce, a

SMALL dash of olive oil mayo

(and whatever else you want to

add – pickles, onions, etc)

Spinach, tomatoes, banana peppers

(in wrap)

Leftover tuna served on cucumber

slices

Fresh veggies with jalepeno hummus

MEAL IDEAS

Naked Bean Burger

Morning Star bean burger

over fresh spinach with

“sour cream” (Greek

yogurt, onion salt, garlic

powder), fresh pico, sliced

avocado

Whole wheat tortilla sliced in

triangles

Fresh veggies and hummus

MEAL IDEAS

Pasta & Meatballs

Whole Wheat angel hair (only the

suggested serving size)

Meatballs: 99% lean all white turkey

patty, dry oatmeal (instead of

breadcrumbs), egg white, dry

oregano, dry basil, onion salt, garlic

powder. Roll into desired meatball

size. Slightly pan fry (sear) and cook

in the sauce

Red sauce: canned crushed tomatoes,

fresh garlic, fresh basil, bay leaves,

minced onion, salt, pepper – let

simmer 4 hours. (quick sauce – go

with any sauce of choice and make

sure meatballs are cooked

completely!

**Any sauce okay – watch the sodium

and sugar content!!

MEAL IDEAS

Rotisserie Chicken Salad

Romaine lettuce, rotisserie

chicken, salsa, avocado,

broccoli slaw, cabbage,

green onion, “sour cream”

(Greek yogurt, onion salt,

garlic powder), fresh pico

Whole wheat tortilla wedges

MEAL IDEAS

Bison Burgers & Pasta Salad

Whole wheat thin buns (find in the deli)

Bison meat (good protien!!)

Fixins: pickles, onions, ketchup, mustard

**try to avoid cheese during cleanse

phase – good alternatives are thinly

sliced mozzarella cheese or veggie

cheese

Pasta salad: whole wheat bowtie pasta

(one serving between two people),

cucumbers, broccoli, cauliflower, red,

orange & yellow peppers, and

whatever you have lying around your

house!! Some feta cheese okay (try

avoiding during cleanse phase)

**Olive oil, red wine vinegar, oregano,

garlic, salt & pepper for the dressing

to mix with pasta salad

MEAL IDEAS

Eggplant Parmesean

Fresh Eggplant, Fresh Spinach, Red Sauce

(I used my leftover red sauce from

pasta & meatballs), one serving (1/4

cup shredded mozzarella cheese)

Bake at 350 degrees for about 20

minutes or until eggplant is at desired

consistency

One serving of whole wheat pasta

**Try to add more protein into this by

including a serving of chicken, fish,

etc

Fast sauce recipie: petite diced tomoates,

crushed tomatoes, fresh basil, fresh

garlic, salt & pepper

MEAL IDEAS

Buffalo Chicken Salad

Rottiserie Chicken tossed with

Franks Buffalo Sauce

Romaine lettuce, green onions,

sliced cucumber, sliced carrots,

tomatoes

Dressing: Greek yogurt mixed with

skim milk and DRY blue cheese

or ranch dip mix…YUMMY!!

**You can store the extra in the

refridgerator for future salads or

dipping sauces…tastes just as

good as mayo/sour cream

MEAL IDEAS

Bean Burger Wrap

Morning Star bean burger

Whole Wheat or “Smart” tortilla

Pico, Avocado, and anything else

you want to throw in there!!

Serve with a side of veggies or

fruits

MEAL IDEAS

Healthy Quesadillas

Whole wheat tortilla, chicken (I

usually use rotisserie – it’s

easiest), green onion and

one serving of mozzarella

cheese. Spray with olive oil,

grill on stove until cheese is

melted

Cut into wedges – serve with

salsa, “sour cream” (greek

yogurt, onion salt, garlic

powder), lettuce and anything

else you want to garnish!

MEAL IDEAS

Italian Chicken Salad

Rotisserie Chicken, Lettuce, Red

Cabbage, White Onion,

Cucumber, Tomato, garnish

of mozzarella cheese

Dressing: Olive Oil, Red Wine

Vinegar, Fresh Garlic,

Oregano, Salt & Pepper

MEAL IDEAS

Great for Breakfast!!

Egg white pita.

3 egg whites or one

whole egg. 2 slices of

avocado, veggie

cheese, and a little

salsa

MEAL IDEAS

Tuna over cucumbers,

flaxseed crackers,

hummus and fresh

berries

Hard boiled egg,

Fresh berries

SNACK IDEAS

Bartlett Pears, low fat ricotta

cheese, honey,

cinnamon

Healthy muffins

Old fashion oats, 1 egg,

baking powder, vanilla

almond milk, ripe

bananas, dark chocolate

chips – bake in muffin

tin for 20 min at 350*

SNACK IDEAS

Other great snacks:

Almonds

Pistachios

Healthy, raw granola

Soy nuts

Walnuts

AdvoCare bars (any)

Rice cake w/ peanut butter

Greek yogurt w berries

Veggies and hummus

Apples or Celery w/ peanut

butter

Hard boiled egg w fruit or

veggies

SNACK IDEAS