Health

Take the 5-Day Health Challenge

I’m super excited that you are joining thousands of others who have taken the 5 Day Health Challenge with Darlin’s Got Muddy Boots.  (PS don’t forget to subscribe for the latest and greatest challenges!). Some
challengers have found that doing this with others adds extra accountability and support!  Go grab a friend!  If you are struggling with motivation you need to check this out.

Wherever you are this very moment I want you to do something.  I want you to clear your mind and think of your “why”.  Why is taking a challenge such like this important to you?  

My hope for you is that The 5 Day Health Challenge is a stepping stone to healthy, solid habits.  I took a challenge similar to this a few years ago and it seriously changed my health.  I started making me a priority and when I started doing that I saw positive changes in my relationships, family, and work!  You deserve that too.

Looking to improve your exercise for 2019? 💪🏻This changed my health and greatly contributed to my weight loss success (lost fat and gained muscle!). Click here for info.👊🏻

***So-are you ready to get started?***

The pre-day 1 challenge is to write down your “why”.  Mine is my kids and husband.  That I want to truly LIVE life and not have it fly by.
 
I would love to hear your why!  Drop me a line and let me know!

Now that you have thought about your “why” let’s get this started.  One thing I have learned the hard way is “abs are made in the kitchen”.  It wasn’t until the last few months that I saw those little abs peek out and it wasn’t from my exercise routine!  It was from what I was (and wasn’t) eating.

I’ve put together this awesome, flavorful meal plan to help you fuel your body and also try some new things!  These meals are low calorie/low fat.  If you are livin the Keto life you can adapt the recipe or even check out some of my favs on My Top Three Favorite Keto Recipes.

My recommendation would be to print this plan out.  You can go grocery shopping right from the shopping list too!

5 Day Health Challenge Meal Plan

Beverage Rules:
Stay hydrated, no less than 64oz of water a day, I recommend around 100.

If you need some caffeine..  Stick to one cup of coffee or tea daily- skip the milk, creamer, and su
Absolutely NO alcohol, juice, soda, or sports drinks (basically don’t drink your calories).

Food Rules:
No cheat days!  It is time to get serious, only 5 days, right?!

Vegetarians are more than welcome to substitute an equal calorie item with the same amount of protein for any meat items.

If you have dietary restrictions and cannot eat a certain food, modify as needed.

Do your best to follow this, if you don’t have raspberries but you have strawberries, go ahead, no one is going to call the berry police, but if you are in doubt…you shouldn’t eat it.  Just make it work for YOU!

TIP:  
You can use any kind of protein/shake mix.  I do recommend this one because it is low in calories, low in fat, increases sustainable energy, and reduces hunger.  If you want to do a cleanse with your 5 Day Challenge I recommend this product.

There are 7 days included in this plan, you may “sub” a meal for an equivalent one if needed
If you need the extra protein/calories you can choose the regular breakfast andhave the shake as an after dinner snack.

Day 1

Breakfast: Banana Nut Shake
One serving Chocolate or Vanilla Protein Powder
8 oz unsweetened almond milk
½ frozen banana
1 TB peanut or almond butter
ice cubes
Mix in blender

OR (if you decide to have your Shake as your PM snack)
Bacon & Egg Scramble
2 slices bacon
1 TB chopped green peppers
1 TB chopped onions
2 eggs, scrambled
Directions: Cook bacon in pan on the stovetop.
Once cooked, set aside bacon and drain the grease, leaving about a tsp in the pan so you can saute chopped peppers and onions until they soften and become translucent. Pour in whisked eggs and scramble together with veggies until cooked. Serve with bacon on the side.

AM Snack: Protein
10 almonds
Or 
1 hardboiled egg

Lunch: Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla or Joseph’s Flax Oat Pita
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. mustard

PM Snack: Hummus & Veggies
½ red bell pepper, cut into slices
8 baby carrots
2 TB hummus, store bought is just fine

Dinner: Honey Dijon Chicken w/ Steamed Garlic Parmesan Broccoli
6 oz. chicken breast (eat ½ and save the rest for tomorrow’s lunch)
2 TB Dijon mustard
½ T honey
1 tsp parsley flakes, salt to taste
2 cups broccoli
2 TB Parmesan cheese, garlic salt to taste

Directions: Mix Dijon mustard with honey, add parsley flakes and salt. Marinate chicken in the marinade for several hours. Cook on a grill for about 7 minutes on each side (or until fully cooked). Steam 2 cups of frozen or fresh broccoli and top with 1 Tbsp. olive oil, 1 tsp. garlic salt and 2 Tbsp. Parmesan cheese.
Makes 2 servings. (save one for lunch tomorrow)

Late night snack if you have cravings:  Veggie omelet
1 egg
2 egg whites
1 T peppers
1 T onions
1 tsp evoo

Day 2

Breakfast: Snickers Shake
Scoop of Chocolate protein powder
8 oz unsweetened almond milk
2 Tablespoons PB FIT
1 Teaspoon Carmel Extract
½ cup strawberries
ice cubes
Mix in blender

OR (if you decide to have your Shake as your PM snack)
Breakfast Sandwich
1 whole grain sandwich thin
Top with:
2 slices of tomato
2 whole eggs scrambled (salt & pepper to taste)
1 TB shredded part skim mozzarella cheese

AM Snack: Cottage Cheese & Fruit
3/4 cup lowfat cottage cheese
½ cup fruit (grapes, strawberries, pineapple, peaches)

Lunch: Chicken Salad
3 cups of mixed greens
4 oz. grilled chicken, sliced
5 cherry tomatoes
½ cucumber sliced
½ avocado, sliced
2 TB Citrus Vinaigrette (or balsamic vinaigrette)

Dressing:
3 TB extra virgin olive oil
3 TB orange juice
2 TB lemon juice
½ tsp raw honey
1 tsp dijon mustard
Shake Well. 5 Servings.

PM Snack: Ants on a Log
2 celery sticks
1 TB peanut or almond butter
15 raisins

Dinner: Guilt Free
Burgers & Fries (4 servings)
1 pound lean ground turkey or beef
4 iceberg lettuce leaves
Tomato, sliced
Avocado, Sliced
Mustard
Ketchup
Salt, Pepper, Montreal Steak Seasoning, Rosemary
Whole Wheat Sandwich Thins
2 Large Sweet Potatoes, cut into fries

Season ground meat with salt, pepper, & seasonings then form into 4 even patties. Grill patties until cooked through completely. Layer toppings to make your desired hamburger. For sweet potato fries, lay out chopped fries in a single layer on a baking sheet. Coat with olive oil, season with salt, pepper, and rosemary. Toss around so they are coated evenly and bake at 400degrees for 23-28 minutes, flipping fries half way through until golden brown and slightly crisp.

Day 3

Breakfast: Snickerdoodle Shake
1 Scoop of Chocolate Protein Powder
8 oz unsweetened almond milk
1 TB peanut butter
½ tsp honey
½ tsp cinnamon
1 tsp vanilla extract
1 cup ice
Mix in blender

OR (if you decide to have your Shake as your PM snack)
Oatmeal
¼ c uncooked steel cut oats (cooked per instructions)
Sprinkle with cinnamon
½ banana, cut up & mixed in
¼ apple, cut up & mixed in
¼ tsp organic stevia
splash of almond milk

AM Snack: Berry Parfait
¾ cup nonfat
plain greek yogurt
3 T granola
½ cup fresh strawberries
1 tsp raw honey

Lunch: DIY Salad
4 oz. protein (chicken, steak, tuna)
2 cups mixed greens
½ c chopped cucumber
5 cherry tomatoes
¼ avocado
1 TB fresh lemon juice or citrus vinaigrette
Salt & Pepper to taste

PM Snack: Veggies & Hummus
2 cups carrots & celery
2 TB store bought hummus

Dinner: Chicken Tacos with Beans and Quinoa
Two 6oz. chicken breasts, grilled and then diced
5 Tbsp. pico de gallo
1Tbsp. lowfat
sour cream
4 small whole wheat flour tortillas
1/2 avocado peeled and sliced
5 sprigs fresh cilantro
2 cups of black beans cooked
2 1/2 cups of quinoa cooked

Directions: Assemble chicken taco ingredients on tortillas. Top with avocado slices. Serve with 1/2 cup of black beans and 1/3 cup of cooked quinoa, seasoned with cilantro, salt and pepper. Makes 4 tacos.

Day 4

Breakfast: Butterfinger Shake
8 oz unsweetened almond milk
1 ½ Tablespoons of butterscotch pudding mix
2 Tablespoons of PB2
1 scoop Chocolate Protein Powder
ice cubes
Mix in blender

OR (if you decide to have your Shake as your PM snack)
Bacon & Egg Scramble
2 slices nitrate free bacon
½ TB chopped green peppers
½ TB chopped onions
2 eggs, scrambled

Directions: Cook bacon in pan on the stovetop.
Once cooked, set aside bacon and drain the grease, leaving about a tsp in the pan so you can saute chopped peppers and onions until they soften and become translucent. Pour in whisked eggs and scramble together with veggies until cooked. Serve with bacon on the side.

AM Snack: Fruit & Nuts
1 small apple
1 TB almond or peanut butter

Lunch: Egg salad Wrap
2 hardboiled eggs, yolk removed from one
1/4 C mayonnaise (made with olive oil)
Whole wheat tortilla or Joseph’s Flax Oat Pita
1 Tbsp. Dijon mustard
1/2 tsp. of either dried dill or tarragon, salt and pepper to taste

Directions: Chop up hardboiled eggs and mix with cottage cheese, mustard, salt, pepper, and herbs. Place onto tortilla and wrap up. Serve with 2 cups mixed greens, 1 sliced Roma tomato, and 1 tsp. balsamic vinegar. Toss all ingredients.

PM Snack: Turkey Cottage Cheese Rolls
3 slices turkey breast
¼ c lowfat cottage cheese
½ red bell pepper sliced
Place cottage cheese and bell pepper on top of turkey slice and roll.

Dinner: Steak, Broccoli and Sweet Potato Fries (2 servings)
Two 4 oz. beef steaks – Lean cuts like loin, flank, or skirt
1 Tbsp. soy sauce
1 Tbsp. black pepper
1 garlic clove, crushed for the marinade, red pepper flakes (optional)
1 head of broccoli
1 large or 2 medium sweet potatoes cut into fries

Directions: Marinate steak an hour before grilling or overnight, in soy sauce, black pepper, crushed garlic, and red pepper flakes (optional). Grill steak to desired doneness. For the broccoli, cut up into bite size and steam (in a steamer bag in the microwave or on the stovetop). Season w/ salt, pepper, and garlic salt. For sweet potato fries, lay out chopped fries in a single layer on a baking sheet. Coat with olive oil, season with salt, pepper, and rosemary. Toss around so they are coated evenly and bake at 400 degrees for 23-28 minutes, flipping fries half way through until golden brown and slightly crisp.

Day 5

Breakfast: Thin Mint Cookie Shake
8 oz unsweetened almond milk
¼ teaspoon mint extract
1 scoop Chocolate Protein Powder 
ice
Mix in blender

OR (if you decide to have your Shake as your PM snack)
Breakfast Sandwich
1 whole grain sandwich thin, toasted
Top with:
2 slices of tomato
2 whole eggs scrambled (salt & pepper to taste)
1 TB shredded part skim mozzarella cheese

AM Snack: Ants on a Log
2 celery sticks
1 TB peanut or almond butter
15 raisins

Lunch: Chicken and Hummus Pita
3 oz. grilled chicken, sliced thinly
1 Tbsp. hummus
2 slices of tomato
3 slices of cucumber
1 Joseph’s Flax Oat Pita
Salad: mixed greens, 1 carrot, 1 celery, tsp. balsamic vinegar

Directions: Assemble all ingredients inside the pita. Serve with a small green salad of two cups lettuce topped with 1 shredded carrot and 1 diced celery stalk.

For dressing, use 1 tsp. balsamic vinegar or bottled low calorie dressing.

PM Snack: Protein
1 Hard Boiled Egg
Or
1 slice of cheese

Dinner: Pizza Night!! (Guilt Free Cauliflower Crust so yummy!)
Cauliflower Crust:
1 head of cauliflower 1 cup cooked, riced cauliflower per pizza (one head yields enough for 3 pizzas)
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional) 
pizza sauce
shredded cheese and your choice of toppings 
Some favorites are:
Turkey, pepperoni, black olives, any color bell peppers, cooked onions

Directions: Take your head of cauliflower and remove the stem and leaves. Chop florets into chunks. Place chunks into a food processor or high end blender and pulse until the cauliflower looks like grain. Do not over mix, or it will puree. Cauliflower can be grated on a cheese grater if you do not have a food processor. You will only actually be using one cup per pizza (this yields about 3), so you don’t have to chop it all if you aren’t prepared to make some extra crusts. Place riced cauliflower in a microwave safe bowl and microwave for 8 minutes. Do not add anything here!

Making the Pizza Crust:
Preheat the oven to 450°, and spray cookie sheet with cooking spray.
In a medium bowl, mix together cauliflower, mozzarella cheese and egg. Add oregano, crushed garlic and garlic salt, stir.
Transfer mixture to the cookie sheet and press out to about a 9″ round. Now you can brush the surface with olive oil if you would like – for help with browning.
Bake for 15 minutes. Remove from oven and top with pizza sauce and toppings, then with the cheese. Depending on the toppings you use, you may want to precook them, since this is just a broil. I precooked the onions and peppers a bit by sautéing them in a pan with 1 tsp. olive oil for about 5 min.
Place pizza under the broiler and cook just until the cheese is melted. Serve with a yummy salad!

Day 6

Breakfast: Guilt Free Pancakes
1 banana
2 eggs
“pinch” of cinnamon
1 teaspoon vanilla extract

Directions: Mash the banana well with a fork, then wisk together with your eggs, cinnamon, and vanilla.  Heat stove to a low to medium setting.  Spray pan with cooking spray.  Make the pancakes small (easier to flip).  
Makes about 2 small servings 

AM Snack: Fruit & Nuts
2 cupped handfuls of strawberries or ¾ cup grapes
¼ cup raw cashews

Lunch: Chicken Waldorf Salad
5 oz. cooked chicken breast, cut into 1 in. cubes
¼ medium granny smith apple, sliced
1 TB raw almonds, chopped
¼ cup halved red grapes
1 TB Citrus Vinaigrette

Dressing:
3 TB extra virgin olive oil
3 TB orange juice
2 TB lemon juice
½ tsp raw honey
1 tsp dijon mustard
Shake Well. 5 Servings.

PM Snack: Turkey Cottage Cheese Rolls
3 slices turkey breast
¼ c lowfat cottage cheese
½ red bell pepper sliced
Place cottage cheese and bell pepper on top of turkey slice and roll.

Dinner: Chicken Stir Fry (one serving)
4 oz. grilled chicken breast, sliced
Heat ½ tsp coconut oil & ½ tsp sesame oil over medium heat

Add:
½ medium carrot, cut into diagonal slices, cook 2 minutes

Add:
¼ c. broccoli florets cook 5 minutes
¼ red bell pepper, sliced
¼ zucchini, sliced

Toss with 1 ½ tsp soy sauce (nonGMO)
⅔ cup cooked brown rice (optional)
Top with chicken & veggies

Day 7

Breakfast: Egg Muffins
Chop up some veggies (red pepper, green pepper, onion, mushroom, spinach) and chop it small.
Mince garlic (optional)
4 whole eggs
4 egg whites
Directions:  Preheat oven (350 degrees).  Whisk eggs together in a large bowl.  Add in veggies and any spices.  Grease a 12 muffin tin with cooking spray.  Pour mixture evenly into each tin.  Bake for about 15 minutes or until the tops are firm to the touch or if a toothpick comes out clean.  These can be eaten when they cool, or even stored for later!  Each muffin cup is 50 calories.

AM Snack: Fruit & Cottage Cheese
½ cup lowfat
cottage cheese
½ cup grapes or berries

Lunch: Turkey Avocado Wrap
3 slices turkey breast (4oz)
1 whole wheat tortilla or Joseph’s Flax Oat Pita
1/2 tomato diced
1/4 avocado sliced
3 lettuce leaves or a handful of mixed greens
1 Tbsp. mustard

PM Snack: Veggies & Hummus
½ red or yellow bell pepper, sliced
2 TB store bought hummus
Dinner: Grilled Fish Tacos w/ Cabbage Salsa Slaw (1 serving)
6 oz. raw cod (or flounder or tilapia), washed, patted dry
¼ tsp sea salt
3 (4inch)
corn tortillas
¾ cup shredded raw cabbage
6 fresh cilantro sprigs
2 TB fresh lime juice
1 dash cayenne pepper to taste
¼ medium avocado, cut into 6 slices

Directions: Preheat grill or broiler to high. Cook fish for 35 minutes on each side, or until it flakes easily when tested with a fork. Set aside. Wrap tortillas in a damp paper towel and microwave for 30 seconds. Fill each tortilla with ⅓ fish, cabbage, and cilantro. Season with lime juice and cayenne. Top each tortilla with two avocado slices, fold and serve.

Shopping List:

Vegetables & Fruits:
Bananas: 4 bananas
Green Pepper: 1
Red Pepper: 2
Broccoli: 3 heads
Onions: 1
Tomato: 2
Avocado: 23
Lettuce: 1 large head
Sweet Potatoes: 4 Large
Mixed Greens: 8 cups
Cherry Tomatoes: 15
Cucumber: 2
Celery: 1 bunch
Cilantro: 11 sprigs
Strawberries: 3 cups
Lime Juice: 2 TB
Frozen Blueberries: ½ c.
Grapes: large bunch
Raw Cabbage: small head
Granny Smith Apple: 2 apples
Carrot: 1
Zucchini: 1
Cauliflower: 1
Raspberries: ½ c.

Protein:
Bacon: 1 package
Eggs: 1 dozen
Sliced Turkey: 9 slices
Ground turkey or beef: 1 lb.
6 oz chicken breasts: 5
Raw Cod (or flounder or tilapia): 6 oz.
Beef Steaks: 2, 4 oz. lean cuts
Black Beans: 2 c.
Quinoa: 2 ½ c.

Dairy:
Unsweetened Almond Milk: 56 oz (if drinking shakeology)
Parmesan Cheese: 1 bag
Mozzarella Cheeze (part skim): 1 bag
Low fat cottage cheese: 2 c.
Nonfat vanilla yogurt: 1 1/4 c.
Lowfat
sour cream: 1 TBS.
String cheese/or slice cheese

Carbs:
Whole Wheat Pita/Sandwich thin: 4
Rolled Oats: 1 c
Corn Tortillas: 1 package
Brown Rice: 2/3 c.
Whole Wheat Flour: ½ c
Plain Rice Cakes: 2
Whole Wheat Tortillas: 4 small

Healthy Fats / Extras:
Hummus: one container
Almond butter
Pumpkin Puree: 1 c.
Dark Chocolate Chips: 1/3 c.
Raw Almonds: ½ c.
Raisins: bag
Garlic: 2 cloves
All natural pizza sauce (and pizza toppings)
Seasonings/Condiments:
Mustard
Dijon Mustard
Parsley: 1 bunch (1TB dried)
Cinnamon
Vanilla Extract
Garlic Salt
Honey
Cayenne Pepper
Nutmeg
Sea Salt
All natural, sugar free syrup:
Soy Sauce
Baking Powder
Organic Coconut Sugar (or brown sugar)
Ginger
Cloves
Oregano
Organic stevia (optional)
Lemon juice
Citrus Vinaigrette Dressing:
3 TB extra virgin olive oil
3 TB orange juice
2 TB lemon juice
½ tsp. raw honey
1 tsp. Dijon mustard

Now the decision is WHEN!  Your task is to decide when you are starting this challenge!  Drop me a line with your start date so I can cheer you on!

Advertisements

Leave a Reply- Tell me what you think!

This site uses Akismet to reduce spam. Learn how your comment data is processed.