30DOCmenu - 30 DAYS OF CHANGE V 3.0 MENU © Neila Rey |...

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30 DAYS OF CHANGE V 3.0 MENU © Neila Rey | neilarey.com 30 days of change SHOPPING LIST General (get in stock): Bag of frozen forest berries (for oatmeal) Bag of frozen green beans Large bag of frozen mixed vegetables (your pick) Bag of frozen spinach 2 packs of traditional oatmeal 2lb of rice (brown or white, your pick) Pack of pasta 2 packs of green tea Small jar of honey Jar of peanut butter Dijon mustard 3 small cans of sweet corn (no added sugar) Olive oil for cooking and salads Pack of rice cakes 6 cans of beans Mushrooms (canned or fresh) Sugar-free tomato sauce Pack of fish fingers One tin of sardines 3 (8oz) cans of tuna 56oz frozen salmon 24oz frozen prawns 3 Sweet Potatoes
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30 DAYS OF CHANGE V 3.0 MENU © Neila Rey | neilarey.com Garlic Onions Couple of lemons Cinnamon Pack of flax seeds Raw cocoa powder (for making chocolate milk) Pack of raw almonds Pack of raw walnuts Add to your shopping list every time you run out: Greek yoghurt Tomatoes, cucumbers, lettuce Apples, bananas, oranges, pears Wholegrain bread Eggs Milk You can also pre-buy all the cheese in advance (light cream cheese, light mozzarella, cheese sticks) - mind the expiration date, though.
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30 DAYS OF CHANGE V 3.0 MENU © Neila Rey | neilarey.com Drink a cup of green tea every evening couple of hours after dinner. Stock up on 8oz small Greek yogurts - it’s up to you how many you want to buy. You can sprinkle it with cinnamon and use as a late night snack if you feel really hungry. It will curb hunger and stop you from craving sweets. Use it as a default late-night cheat meal any time you feel like it but not more than once a day. If you feel like a post-workout pick me up use raw cocoa powder to make sugar-free chocolate milk. The 3 egg omelette can be made with spinach, mushrooms or turkey ham if you have it on hand.
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30 DAYS OF CHANGE V 3.0 MENU © Neila Rey | neilarey.com days 1-7 8oz light cottage cheese light mozzarella pack 4 chicken breasts 2 chicken thighs 1 pork steak 4oz smoked salmon Tomato juice Light tomato soup (one portion) if you don’t know how to make your own days 8-14 1 avocado 16oz pack turkey ham 2 chicken thighs 4 chicken breasts 8 fish fingers Handful of grapes
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30 DAYS OF CHANGE V 3.0 MENU © Neila Rey | neilarey.com days 15-21 3 chicken breasts 8oz cod 16oz turkey ham 10oz mince (turkey, pork or lean beef) fresh basil days 22-30 pack of ricotta cheese light mozzarella pack 8oz light cottage cheese 1 eggplant 1 zucchini 1 avocado fresh basil 5 chicken breasts 7oz turkey ham 2 pork steaks pack of bacon pack of smoked salmon 8oz salmon mince (make your own, if you want)
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30 DAYS OF CHANGE V 3.0 MENU © Neila Rey | neilarey.com Day 1 breakfast bowl of oatmeal with berries or/and flaxseeds snack : banana, 1oz walnuts lunch jacket sweet potato 2tbsp light cottage cheese with sliced tomato on the side snack : rice cake with 1tsp of light cream cheese dinner oven baked chicken thigh with large lettuce salad
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30 DAYS OF CHANGE V 3.0
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