BROOKE’S FOOD DIARY 2 4 D A Y C H A L L E N G E M E A L S & S N A C K S
Jenni-O turkey burger (white meat, 99% lean) – season as desired
Fresh made guacamole
Whole wheat tortilla, cut into triangles, lightly seasoned with Lawry’s – quickly pan fried in olive oil and baked in the oven
“Sour cream” made of plain Greek yogurt, onion salt and garlic powder
Salsa & garnish (lettuce, cabbage, etc)
MEAL IDEAS
Mediterranian Pizza
Whole wheat pizza crust
Olive oil, fresh garlic and kosher salt – spread onto the crust
Add fresh spinach, chicken, basil, sundried tomatoes and ¼ cup of mozzerella cheese (cheese should be limited or avoided during cleanse phase)
Grilled, baked or rotisserie chicken breast can be used (I seasoned and baked)
MEAL IDEAS
Taco Salad
Garden veggie patty (Morning Star brand)
Fresh pico, romaine lettuce, avocado, green onions, tomoatoes
Sour cream made from plain Greek yogurt, garlic powder & onion salt
**I always add hot sauce to any of my taco dishes!!
MEAL IDEAS
Tuna Wrap
Ole brand “smart” tortillas (high
fiber, whole wheat, low carb – all
good choices)
Tuna seasoned with garlic powder,
onion salt, pepper, hot sauce, a
SMALL dash of olive oil mayo
(and whatever else you want to
add – pickles, onions, etc)
Spinach, tomatoes, banana peppers
(in wrap)
Leftover tuna served on cucumber
slices
Fresh veggies with jalepeno hummus
MEAL IDEAS
Naked Bean Burger
Morning Star bean burger
over fresh spinach with
“sour cream” (Greek
yogurt, onion salt, garlic
powder), fresh pico, sliced
avocado
Whole wheat tortilla sliced in
triangles
Fresh veggies and hummus
MEAL IDEAS
Pasta & Meatballs
Whole Wheat angel hair (only the
suggested serving size)
Meatballs: 99% lean all white turkey
patty, dry oatmeal (instead of
breadcrumbs), egg white, dry
oregano, dry basil, onion salt, garlic
powder. Roll into desired meatball
size. Slightly pan fry (sear) and cook
in the sauce
Red sauce: canned crushed tomatoes,
fresh garlic, fresh basil, bay leaves,
minced onion, salt, pepper – let
simmer 4 hours. (quick sauce – go
with any sauce of choice and make
sure meatballs are cooked
completely!
**Any sauce okay – watch the sodium
and sugar content!!
MEAL IDEAS
Rotisserie Chicken Salad
Romaine lettuce, rotisserie
chicken, salsa, avocado,
broccoli slaw, cabbage,
green onion, “sour cream”
(Greek yogurt, onion salt,
garlic powder), fresh pico
Whole wheat tortilla wedges
MEAL IDEAS
Bison Burgers & Pasta Salad
Whole wheat thin buns (find in the deli)
Bison meat (good protien!!)
Fixins: pickles, onions, ketchup, mustard
**try to avoid cheese during cleanse
phase – good alternatives are thinly
sliced mozzarella cheese or veggie
cheese
Pasta salad: whole wheat bowtie pasta
(one serving between two people),
cucumbers, broccoli, cauliflower, red,
orange & yellow peppers, and
whatever you have lying around your
house!! Some feta cheese okay (try
avoiding during cleanse phase)
**Olive oil, red wine vinegar, oregano,
garlic, salt & pepper for the dressing
to mix with pasta salad
MEAL IDEAS
Eggplant Parmesean
Fresh Eggplant, Fresh Spinach, Red Sauce
(I used my leftover red sauce from
pasta & meatballs), one serving (1/4
cup shredded mozzarella cheese)
Bake at 350 degrees for about 20
minutes or until eggplant is at desired
consistency
One serving of whole wheat pasta
**Try to add more protein into this by
including a serving of chicken, fish,
etc
Fast sauce recipie: petite diced tomoates,
crushed tomatoes, fresh basil, fresh
garlic, salt & pepper
MEAL IDEAS
Buffalo Chicken Salad
Rottiserie Chicken tossed with
Franks Buffalo Sauce
Romaine lettuce, green onions,
sliced cucumber, sliced carrots,
tomatoes
Dressing: Greek yogurt mixed with
skim milk and DRY blue cheese
or ranch dip mix…YUMMY!!
**You can store the extra in the
refridgerator for future salads or
dipping sauces…tastes just as
good as mayo/sour cream
MEAL IDEAS
Bean Burger Wrap
Morning Star bean burger
Whole Wheat or “Smart” tortilla
Pico, Avocado, and anything else
you want to throw in there!!
Serve with a side of veggies or
fruits
MEAL IDEAS
Healthy Quesadillas
Whole wheat tortilla, chicken (I
usually use rotisserie – it’s
easiest), green onion and
one serving of mozzarella
cheese. Spray with olive oil,
grill on stove until cheese is
melted
Cut into wedges – serve with
salsa, “sour cream” (greek
yogurt, onion salt, garlic
powder), lettuce and anything
else you want to garnish!
MEAL IDEAS
Italian Chicken Salad
Rotisserie Chicken, Lettuce, Red
Cabbage, White Onion,
Cucumber, Tomato, garnish
of mozzarella cheese
Dressing: Olive Oil, Red Wine
Vinegar, Fresh Garlic,
Oregano, Salt & Pepper
MEAL IDEAS
Great for Breakfast!!
Egg white pita.
3 egg whites or one
whole egg. 2 slices of
avocado, veggie
cheese, and a little
salsa
MEAL IDEAS
Tuna over cucumbers,
flaxseed crackers,
hummus and fresh
berries
Hard boiled egg,
Fresh berries
SNACK IDEAS
Bartlett Pears, low fat ricotta
cheese, honey,
cinnamon
Healthy muffins
Old fashion oats, 1 egg,
baking powder, vanilla
almond milk, ripe
bananas, dark chocolate
chips – bake in muffin
tin for 20 min at 350*
SNACK IDEAS
Other great snacks:
Almonds
Pistachios
Healthy, raw granola
Soy nuts
Walnuts
AdvoCare bars (any)
Rice cake w/ peanut butter
Greek yogurt w berries
Veggies and hummus
Apples or Celery w/ peanut
butter
Hard boiled egg w fruit or
veggies
SNACK IDEAS