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Monday, December 2, 2013

Post Pig Out Diet Plan

November 28th, 2013 by Julie

If you’re feeling bloated and like you have a food  feel bloated and feel like you have a food  “hangover,” here’s our three-day, post pig-out diet plan.  It’s kind of a like a dietitian-approved way to “detox” and help compensate for those Thanksgiving Day calories.

This meal plan  provides 1,600 calories a day. In three days, you should feel better and be back on track.

The healthy principles we follow to help you “detox” from all the alcohol and extra calories from Thanksgiving Day.  The plan includes:

  • Plenty of calorie-poor, nutrient-rich, antioxidant-packed fruits and veggies;
  • Lean proteins to help you stay satisfied without feeling stuffed;
  • No added sugars to help keep hunger and cravings in check.
  • Drink at least half your body weight in fluid ounces of water to keep your metabolism up.
  • Spend at least 30 minutes (ideally an hour) each day getting some type of physical activity.

Day 1
Veggie Omelet
1 egg and 2 whites with ¼ cup baby or chopped spinach and ¼ cup bell pepper
prepared with 1 tsp olive oil or cooking spray
1 light whole wheat English muffin with 2 tsp light butter

1 Apple with 2 Tbsp cashews

Veggie Burrito Bowl
1 veggie burger with ⅓ cup brown rice, ½ cup black beans topped with ¼ cup salsa and 1 oz shredded low-fat cheddar cheese

1 oz low-fat mozzarella topped with fresh, chopped tomatoes and drizzle with balsamic vinegar with fresh basil

4 oz grilled chicken with roasted veggies made with 1 tsp olive oil,
½ cup barley mixed with ½ cup sweet potato chunks
1 piece fresh fruit or ½ cup chopped mixed fruit

Day 2
1 cup plain oatmeal with  6 ounces plain low-fat Greek yogurt, 1 cup blueberries and 6 almonds, chopped

2 whole wheat crackers spread with 2 Tbsp nut butter

Lentil Salad
2 cups spinach with ½ cup lentils, 1 hard-boiled egg, sliced, grape tomatoes, sliced, ½ cup cucumbers, sliced drizzled with olive oil and balsamic vinegar served with 1 small whole wheat pita 

6 oz plain, Greek yogurt with  1 small banana

3 oz broiled salmon with cooked broccoli,
½ cup quinoa with ¼ avocado, sliced

Day 3
Avocado Melt
1 light whole wheat English muffin, toasted with ¼ avocado and 1 slice Canadian bacon and 1 slice low-fat cheese

6 oz plain low-fat Greek yogurt with ½ cup raspberries and 6 almonds, chopped

Veggie-Bean Soup
1 ½ cups Bean and Vegetable Soup
½ cup cooked squash or medium potato with 1 tsp olive oil or butter

4 melba toasts
1 cup grapes

Citrus Salad
3 1/2 oz grilled chicken breast with Romaine lettuce, carrots, cucumbers, alfalfa sprouts, ½ cup orange slices drizzled with 1 Tbsp lemon herb vinaigrette

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