Anvanca Diet – Day 3: Total Calories 1525
Breakfast: The goal of a good low carb breakfast is the balance between saturated fat and protein. Protein and fat can help you feel satisfied, and protein can help you be more alert in morning. The challenge is to keep the saturated fat content as low as possible while still providing some variety.
Simple Quiche (serves 8)
Ingredients
1 (10 ounce) package frozen chopped spinach, thawed
1 bunch green onions, finely chopped (white parts only)
4 eggs, beaten
1 (16 ounce) package cottage cheese
2 cups shredded cheddar cheese
1/4 cup crushed croutons
Directions
Preheat oven to 325 degrees F (165 degrees C). Lightly grease a 9 inch pie or quiche pan. Place spinach in a small saucepan. Cook over medium heat, stirring occasionally until soft. Drain off any remaining liquid. Stir in green onions, eggs, cottage cheese, and cheddar cheese. Pour mixture into prepared pan. Bake uncovered in preheated oven for 45 minutes. Remove from oven and sprinkle with crushed croutons. Return to oven and bake for an additional 15 minutes, until eggs are set.
Protein Boost:
Add a 1 scoop of whey protein to 8oz of Almond milk, and mix well.
Lunch The goal of a good lunch is the balance between protein, fiber, and fat. Given the low number of carbs, we can see an insulin spike. We provide for a mid-day snack so that you can keep your blood sugar stable.
Basic Tuna Salad (serves 4)
Ingredients
1 (6 ounce) can of tuna, drained
1 tablespoon chopped fresh parsley
1/4 cup chopped celery
1/2 cup mayonnaise
1/2 teaspoon lemon juice
1/4 cup chopped onion
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon ground black pepper
paprika to taste
Directions
In a large bowl, combine the tuna, celery, onion, mayonnaise, lemon juice, parsley, garlic powder, salt, and pepper. Mix well and refrigerate until chilled. Sprinkle with paprika if desired. Prepare to bring to work.
Prepare a package of broccoli, cauliflower, and carrots. Once cooked, add one tablespoon of parmesan cheese before serving.
Snack: Almonds (1oz), which is roughly 20 pieces
Dinner:
Chicken Teriyaki & Asian Vegetables: (Serves 4)
4 skinless, boneless chicken breast halves
1 cup teriyaki sauce
1/4 cup lemon juice
2 teaspoons minced fresh garlic
2 teaspoons sesame oil
1 package of Birds Eye Asian Vegetable Medley
Place chicken, teriyaki sauce, lemon juice, garlic, and sesame oil in a large resealable plastic bag. Seal bag, and shake to coat. Place in refrigerator for 24 hours, turning every so often.
Preheat grill for high heat. Lightly oil the grill grate. Remove chicken from bag, discarding any remaining marinade. Grill for 6 to 8 minutes each side, or until juices run clear when chicken is pierced with a fork
Dessert: One slice of ricotta cheesecake – recipe on Day 3
Anvanca is the only program that combines an effective weight loss supplement with free personalized coaching to help you lose weight and keep it off. We believe coaching is critical in the first month as you learn new behaviors. This is why we developed 28 days meal plans based upon Gender and Food Likes & Dislikes. This diet is based upon a 2,000 calorie a day average consumption, with a goal weight reduction of a pound per week. Daily calories will range between 1,400 and 1,600 per day. This plan is a more balanced approach combining aspects of all the plans.
TMB
