Day 22: Total Calories 1510 Anvanca Diet
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.
Turkey Breast Sandwich: 8 slices of turkey breast on 2 slices of whole wheat bread. Add any vegetables you like. The only condiment allowed is mustard. No cheese. Add in a cup of cooked sweet corn.
Snack: Pear
Dinner:
Pesche Italiano (serves 4) with Salad:
Ingredients
1 cup thinly sliced leeks, white parts only
2 garlic cloves, minced
2 teaspoons olive oil
12 large fresh basil leaves
1 1/2 pounds orange ruffy fillets
1 teaspoon salt
2 plum tomatoes, sliced
1 (2.25 ounce) can sliced ripe olives, drained
1 medium lemon
1/8 teaspoon pepper
4 sprigs fresh rosemary
2 cup of tossed salad
2 tablespoons of lite italian dressing
Directions
In a nonstick skillet, saute leeks and garlic in oil until tender; set aside. Coat a 13-in. x 9-in. x 2-in. baking dish with nonstick cooking spray. Arrange basil in a single layer in dish; top with fish fillets. Sprinkle with salt. Top with leek mixture. Arrange tomatoes and olives over fish. Thinly slice half of the lemon; place over the top. Squeeze juice from remaining lemon over all. Sprinkle with pepper.
Cover and bake at 425 degrees for 15-20 minutes or until fish flakes easily with a fork. Garnish with rosemary. Serve with salad.
Dessert: ½ cup of slow churn vanilla ice cream, topped with a cut banana or similar type of fruit.
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 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
