Welcome to week 2

 

You are well on your journey!

Happy Monday!!

Welcome to week 2 of the 5 week program, this week we introduce FITNESS into your routines. The key is introduce, meaning you do not need to be 100 % perfect with this fitness plan, you just need to do your best. I have attached a video on how to read the plan and how to adjust if necessary. If the fitness plans are for you, then let’s continue to move your body with a light walk or maybe even a short hike/online yoga program.

I have attached a new goal sheet for you to fill out for the week, if you haven’t sent back your goal sheet, measurement or photos from last week you can go ahead and do that now as well.

I hope you were able to have a successful weekend, by enjoying yourself but still staying on track. If you haven’t sent back your weekend accountability sheet then you can send it back now for review and feedback.

Two new recipes have also been provided for you to enjoy this week or at a later date.

Happy Monday and if you have any questions don’t hesitate to reach out!

Xoxo

Liz

 
 

CRUSTLESS QUICHE 

MAKES 6 

160 

580 CALORIES + 288  

INGREDIENTS

1 FULL CONTAINER OF SPINACH 

1L OF EGG WHITES 

1 CUP DICED MUSHROOMS

½ CUP DICED ONIONS 

½ CUP SHARPE WHITE CHEESE OR ½ CUP GOAT FETA CHEESE OR ½ CUP NON-DAIRY CHEESE 

SALT AND PEPPER TO TASTE 

DIRECTIONS

  1. IN A 8 X 12 DISH USE PARCHMENT PAPER OR A NON-STICK DISH

  2. MIX ALL THE INGREDIENTS TOGETHER AND BAKE 350 FOR 30-40 MINUTES 

ALMOND FLOUR SHEETCAKE

120 CALORIES PER SLICE

INGREDIENTS

2 cups almond flour 

½ tsp. baking soda 

3 large eggs 

1 cup almond milk 

DIRECTIONS

  1. Pre heat oven to 325 degrees. 

  2. Blend the almond flour + baking soda together

  3. Whisk eggs + almond milk together and add to the flour mixture

  4. Lay on a flat sheet lined with parchment paper and bake for 18-20 minutes

  5. Remove from oven and top with coconut whip and fresh fruit.