Day 11: Total Calories 1500 - Anvanca Diet
Whole-wheat waffles start the day. Lunch follows with classic chicken salad. Dinner tonight is pot roast with angel food cake as dessert.
Breakfast: The goal of a volumetrics diet is to swap high calorie dense foods for lower ones. Fat is the highest density nutrient so these options focus on whole grains and protein.
Whole-wheat Waffles (Serves 6)
Have a serving of Waffles from Day 2. Serve with cut strawberries, blueberries, and bananas.
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.
Classic Chicken Salad: Have a serving of Chicken Salad from Day 1 Prepare one package of broccoli with cheese to accompany the roast beef. Finish the meal with a ½ cup of 1% fat cottage cheese.
Snack: Apple
Dinner
Pot Roast (serves 8)
Ingredients
1 boneless beef chuck shoulder roast (3 to 3-1/2 pounds)
2 teaspoons olive oil
1-3/4 teaspoons salt, divided
3/4 teaspoon pepper, divided
1 cup chopped onion
2 teaspoons chopped fresh thyme
1 cup ready-to-serve beef broth
3/4 cup apple cider
3 pounds sweet potatoes, peeled, cut crosswise into 1 to 1-1/2 inch pieces
4 cloves garlic, peeled
2 tablespoons maple syrup
1 teaspoon minced fresh ginger
2 tablespoons cornstarch dissolved in 2 tablespoons brandy or water
Instructions
Heat oil in stockpot over medium heat until hot. Place beef pot roast in stockpot; brown evenly. Remove pot roast; pour off drippings and season with 1 teaspoon salt and 1/2 teaspoon pepper. Add onion and thyme to stockpot; cook and stir 3 to 5 minutes or until onion is tender. Add broth and cider; increase heat to medium-high. Cook and stir 1 to 2 minutes or until browned bits attached to stockpot are dissolved. Return pot roast to stockpot; bring to a boil. Reduce heat; cover tightly and simmer 2-1/2 hours. Add sweet potatoes and garlic to stockpot; continue simmering, covered, 30 minutes or until sweet potatoes and pot roast are fork-tender. Remove pot roast; keep warm. Remove sweet potatoes and garlic with slotted spoon to large bowl, leaving cooking liquid in stockpot. Add maple syrup, ginger, remaining 3/4 teaspoon salt, and 1/4 teaspoon pepper to sweet potatoes. Beat until sweet potatoes and garlic are mashed and smooth; keep warm. Skim fat from cooking liquid; stir in cornstarch mixture. Bring to a boil, stirring constantly; cook and stir 1 minute or until thickened. Carve pot roast into slices; serve with mashed sweet potatoes and gravy.
Dessert: Enjoy a slice of Angel Food Cake topped with Strawberry Sauce
Anvancais 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 day 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
