Anvanca Diet – Day 21: Total Calories 1200
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 provide 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.
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.
The Simple Salad: Prepare 2 cups of tossed salad. This can include lettuce and any other veggies that you like. Only veggies – no croutons, bacon bits, etc.. To the salad, add a single serve can, which is ⅓- ½ cup of tuna packed in water. Drizzle 2 tbsp. of Lite Italian Dressing (or another Lite variety). Add about a ½ cup of cooked kidney beans. Sprinkle ⅛ cup of sliced almonds to add some texture.
Snack: Pistachios (0.5 oz), which is approximately 25 nuts.
Dinner:
Fish & Shrimp with side Salad and Broccoli
3 tablespoons butter
2 tablespoons all-purpose flour
1/2 teaspoon salt
1 cup milk
2 pounds red snapper fillets
1/2 pound cooked medium shrimp, peeled and deveined
1/4 cup grated Parmesan cheese
2 cups of Tossed Salad
2 tbsp of Lite Italian Dressing (or another lite dressing of your choice)
1/2 cup cooked broccoli
Directions
Preheat oven to 325 degrees F. In a small saucepan, melt butter over medium low heat. Whisk in flour and salt to make a paste. Gradually whisk in milk. Stirring constantly, cook until sauce is thick enough to coat the back of a spoon. Select a pan large enough to accommodate all the fillets in one layer. Coat the pan with cooking spray. Arrange fish in pan, and cover with shrimp. Pour white sauce over shrimp. Sprinkle with grated cheese. Bake uncovered for 20 to 25 minutes.
While the fish is cooking, bring a pot of salted water to boil. Add in the broccoli, and cook for 5 to 7 minutes until the florets are tender.
Dessert:
Almonds (1oz about 20)
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 a structured meal plan is important in the first month as you learn new behaviors. Each 28 day meal plans is a different, and each has a version for men and women. The theory behind the low-carb diet is that carbohydrates raise insulin levels, and insulin causes the body to store fat rather than burn it. The average women requires 1,800 calories a day to maintain their weight. Given a goal weight reduction of a pound per week, daily calories consumption in the plan will range between 1,100 and 1,300 per day.
TMB
