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7 DAY SLIM DOWN

MONDAY

Breakfast

  • -  ½ cup blueberries
  • -  ½ cup raspberries
  • -  ½ cup strawberries
  • -  ½ banana
  • -  ½ cup high-fiber cereal
  • -  ½ cup low-fat plain Greek yogurt
  • -  1 cup 1% or skim milk
  • -  1 scoop whey protein powder
  • -  ½ cup ice cubes

Lunch

  • -  1 large cooked chicken breast, shredded
  • -  ¼ cup low fat cottage cheese
  • -  1/3 cup pineapple, 1/3rd cup mango
  • -  2 tbsp. chopped water chestnuts
  • -  2 cups spinach
  • -  1-ounce almonds
  • -  A few slices of avocado

Dinner

  • -  ½ pound cooked shrimp
  • -  ½ bag mixed frozen stir-fry vegetables
  • -  2 tbsp. low sodium soy sauce and salt and pepper to taste
  • -  ½ cup cooked brown rice

TUESDAY

Breakfast

  • -  2 eggs + 2 eggs whites
  • -  2 tbsp. low fat feta cheese
  • -  ¼ cup chopped onion
  • -  ¼ cup spinach

Lunch

  • -  1 cup Minestrone soup
  • -  1 can of tuna [canned in water]
  • -  2 tbsp. low fat mayo
  • -  1 tsp. whole-grain mayonnaise
  • -  Lettuce
  • -  whole-wheat high-fiber wrap

Dinner

  • -  1 large chicken breast
  • -  ¼ cup whole wheat bread crumbs
  • -  1/8-cup skim milk
  • -  ¼ garlic clove
  • -  1 tsp. Tabasco and lemon juice
  • -  ½ cup whole-wheat couscous
  • -  1-cup zucchini or summer squash

WEDNESDAY

Breakfast

  • -  2 slices whole-wheat bread
  • -  2 tbsp. peanut butter
  • -  1 sliced banana
  • -  1 tsp. drizzle honey
  • -  Toast whole-wheat bread

Lunch

  • -  1 large chicken breast
  • -  ½ cup tomato sauce
  • -  ¼ cup shredded part-skim mozzarella cheese
  • -  1 cup chopped vegetables [broccoli, mushrooms, eggplant, zucchini]
  • -  1 tsp. red pepper flakes

Dinner

  • -  6 ounces tilapia topped with 3 tsp. high-fiber bran cereal, baked
  • -  1-cup sautéed high-fiber vegetables [asparagus, broccoli, carrots]
  • -  1 small baked sweet potato

THURSDAY

Breakfast

  • -  3/4 cup cooked oats
  • -  1 scoop strawberry protein powder [other flavours powder permitted]
  • -  1 cup of sliced strawberries
  • -  1/2 cup of banana

Lunch

  • -  ¼ cup red onion, thinly sliced
  • -  1/3-cup balsamic vinegar
  • -  1/4-cup low-fat cheddar cheese
  • -  1 large boneless chicken breast, cooked and shredded
  • -  2 high-fiber whole-wheat tortillas

Dinner

  • -  1 low-fat chicken sausage
  • -  1-cup chopped mushrooms and red pepper
  • -   ½ cup whole-wheat penne
  • -  ¼ cup tomato sauce
  • -   1 tsp. red pepper chili flakes

FRIDAY

Breakfast

  • -   ½ cup low fat Plain Greek Yogurt
  • -  ¼ cup low fat Vanilla Greek Yogurt
  • -  ½ cup blueberries
  • -  ½ cup cherries
  • -  ½ cup blackberries
  • -  ¾ cup high-fiber cereal

Lunch

  • -  4-6 ounces cooked lamb, cut into cubes
  • -  1 tsp. olive oil
  • -  ½ tsp. chopped fresh garlic
  • -  ½ tsp. oregano
  • -  ½ red pepper, diced
  • -  ¼ cup cherry tomatoes, halved
  • -  2 tbsp. low fat feta cheese
  • -  1 whole-wheat high-fiber pita
  • -  Tzatziki sauce

Dinner

  • -   6 ounces baked salmon
  • -   ½ cup cooked quinoa
  • -  1-cup sautéed mixed vegetables

SATURDAY

Breakfast

  • -  2 ½ cups old-fashioned oats
  • -  6 egg whites, beaten
  • -  1-cup skim milk
  • -  2 tsp. oil
  • -  1 tsp. baking powder
  • -  1 tsp. vanilla extract
  • -  1 tsp. cinnamon
  • -  ½ cup unsweetened applesauce
  • -  1-cup blueberries

Lunch

  • -  ½ cup lean ground turkey breast
  • -  ¼ cup chopped onion
  • -  ½ cup canned red kidney beans, drained
  • -  ¼ cup chopped red tomato
  • -  ½ cup water
  • -  ¼ cup chopped green pepper
  • -  1 tsp. chili powder
  • -  ¼ cup brown rice
  • -  Low fat grated cheddar cheese [optional] MMM

Dinner

  • -  5 ounces seasoned cooked skirt steak
  • -  1 small baked potato with 2 tbsp. non-fat sour cream and chives
  • -  1 cup steamed broccoli

SUNDAY

Breakfast

  • -  2 eggs + 2 egg whites
  • -  1/4 cup black beans, rinsed
  • -  2 tbsp. chopped red onion
  • -  1 small jalapeño, seeded, minced
  • -  2 tbsp. low fat shredded Mexican blend cheese
  • -  1 tsp. hot sauce
  • -  1 high-fiber whole-wheat tortilla

Lunch

  • -  Mushrooms, tomato, broccoli, artichoke, beets, hearts of palm,asparagus, cabbage
  • -  ¼ cup butternut squash
  • -  1-ounce almonds
  • -  1 serving grilled chicken
  • -  2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat highfiber crackers.

Dinner

  • -  ½ pound chicken tenders
  • -  ½ tsp. paprika
  • -  2 tsp. salt
  • -  1 tsp. pepper
  • -  1/3 cup sliced almonds
  • -  ¼ cup high-fiber Kellogg’s bran buds
  • Sauce
  • -  ½ cup orange juice
  • -  3 tbsp. Dijon mustard
  • -  1 ½ tablespoons honey
  • -  ¼ cup water

Recommended Nutritional Supplements

RUSSIAN BEAR WHEY

Take 1 scoop of Russian Bear Whey protein supplement before and after training

RUSSIAN BEAR CLA

As a dietary supplement, consume 1-2 CLA soft gels with morning, noon, and evening meals or use as directed by a physician or licensed nutritionist.