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5 Day de bloat meal plan tatianaamico.com

As much as I can say I have created a lifestyle change…and as much as I say I canย make it through vacation without gaining weight (Read more HERE), there are still instances that cause some bloating/not feeling so hot moments – like when you have 2 back to back weekends away that include family, friends, lots of driving, pizza, wine, and yes, even some french fries…whaaaaaatttttt? Yes – I love me some good fries…sometimes!

In this past that would have caused me to spiral out of control, but through a lot of work on myself, getting the help I needed, and my amazing community of women, that does not happen; however, feeling sluggish and bloated does, and I really do not like feeling that way. It literally affects every aspect of my life – relationships, my biz, my overall happiness. Not cool. Not cool.

Of course, my brain goes back to the days where I would think, “DETOX”, which also meant basically starving myself, making elaborate, time consuming recipes that would make my stress & cause me to feel even worse (full disclosure – I actually used to offer a detox plan that did this. I’m sorry.), or drinking green juice ALL. DAY. LONG. Um, no that is not happening because I know what happens when I used to do that: feeing deprived and wanting to punch anyone and everyone I came into contact with (also known as – being hangry)…Oh, and the worse part – going back to old ways, or worse – binging.

So, what do I do now? I just go back to eating my normal way of eating. Yep – that easy. Why? Because this is a lifestyle change. This is not “dieting”. Been there. Done that. Not fun….and I like fun ๐Ÿ™‚

I want you to have fun, be happy, feel good, and look fab-u-lous too, so below you’ll find example meals. I do give an example of my day as well, but I’m not spelling it out for you because I want you to empower yourself to choose. Make this work for you!

First, some bonus tips:
– Every morning I start my day with green tea, fresh lemon juice (from 1/2 a large lemon, or a full small lemon), a splash of raw apple cider vinegar (my fave is Bragg’s brand. I’ve tried others and not a fan), and some cinnamon.

– Drink lots of water throughout the day. Get yourself a big water bottle and just keep filling that thing up!

– Add some spice to your life! Try out new spices, but note when getting blends – some have not so good stuff added in, so read ingredients.

– Skip the adult beverages for at least 5 days. Yes, you can! ๐Ÿ˜ƒ

– Exercise

– Get on a good probiotic*

– Get some digestive enzymes*

– Get some high quality raw (nothing synthetic added in) multi vitamin*

– Get a high quality raw (nothing syntethic, no soy, not cheap – by cheap I mean crappy) greens powder or greens/plan protein powder*

– Keep it SIMPLE & don’t overthink….LADIES!! ๐Ÿ˜‰

BREAKFAST
– Gluten free oats or quinoa with almond butter and mixed berries
– Tempeh, sweet potato, greens, avocado
– Green smoothie with a high quality raw greens powder (as mentioned above)*, some actual raw greens, fruit (my go to’s are frozen mixed berries, frozen cherries, banana, or a frozen tropical fruit mix), and avocado or almond butter
– Ezekiel toast with avocado spread (avocado, juice of a lemon and salt all mashed together), hemp seeds, sprouts, and maybe even some raw or sauteed greens. The bread does have gluten if you are trying to stay away from that.

Note – if you like to eat a lot in the morning, or don’t usually eat until later in the day like me, you could do 2 of the above. Listen to your body. Again, we are not going for deprivation here.

*See what I use below.

LUNCHES/DINNERS
– Big ass salad! Salad greens, lots of raw veggies, raw pumpkin seeds, sprouts, quinoa, chickpeas, avocado, balsamic vinegar and a bit of extra virgin olive oil or tahini dressing (tahini mixed with fresh lemon juice, salt, pepper, and water).
– Homemade veggie burger (recipe below), steamed veggies with a bit of coconut oil, salt and pepper, hummus (I like to go bun-less and top my burger with hummus)
– Lentils, quinoa, steamed veggies, tahini dressing
– Quinoa & black beans (recipe here)
– Tempeh avocado salad (recipe here) over greens or on some ezekiel bread
– Swiss chard & chickpeas (recipe here)
– Kale & sweet potato salad (recipe below)
– Tempeh, quinoa, steamed veggies, coconut oil, S&P

SNACKS
Guess what? You might feel hungry throughout the day depending on what you’re doing. Listen to your body. Eat when truly hungry!

Fruit and/or raw veggies
Raw nuts (don’t go cray cray on these…I know they are soooooo good!)
Hummus and veggies and/or some Mary’s Gone Crackers (it’s a brand)
Apple with nut butter
Big salad
Guac with veggies and/or Mary’s Gone Crackers
Quinoa and lentils
Steamed edamame with sea salt
Sweet potato with coconut oil, tahini or almond butter

(Additional recipes found at the end)

Here’s an example of my day.
5 day de bloat meal plan tatianaamico.com
So that’s it! See! Lots of yummy food!

You might be saying, “But, where’s the meat? The yogurt? The cheese?” Well I don’t do animal products, and I do suggest that for 5 days you try this without any as well. You can add back in, but please make sure it’s not factory farmed (google that sh*t). Also, I do personally recommend very little or no dairy because it can be very bloating. When I dropped dairy, so much changed for me, including dropping weight I did everything to get off and just wasn’t seeing come off before. Try it! ๐Ÿ™‚

You got this!

However, if you’re having some “I need some help” or “I’m scared” or “I don’t think I can do this” feelings, well that’s what I’m here for because the truth is we all know what we need to do, so why so so many fall off (or don’t even start)? Thinking we need to do it all on our own, the lack of a solid plan, fear, limiting mindset (like if you see this food and think you could never do that…I get that. Again, been there, done that, but knew I needed a change, so did it anyway), support, accountability, and community.

Also, please note that everyone is different. We all require different nutritional and caloric needs for our bodies. We also require more things to help us create a lasting lifestyle change, so you aren’t needing to google “How to lose 10 pounds in 2 weeks” or “How to detox” anymore. Seriously though. We deserve better than that!

So if you’re wanting to make a change, get out of the overwhelm, stop the googling frenzy, stop the back and forth, stop dreading the fitting room, stop feeling like poop in your own skin, and instead, feel in control, have a ton of energy, rock whatever outfit you want, including a 2 piece, have confidence, and just be freaking HAPPY….ahhhhhhhh the thought of that feels so freaking good, right??!! Well…..I got you!

Click HERE for the info and all you get when you join my group program to get your health on track FOR GOOD!

*I use Shakeology because it is extremely high quality, has plant based protein, greens, probiotics, digestive enzymes, adaptogens, and a ton of super foods. It is the only raw powder I use, and is less of an investment than getting all the other things like the multi-vitamin, probiotic, digestive enzymes, etc. I also offer this to my clients along with my help.

ADDITIONAL RECIPES
Sweet Potato Black Bean Burgers
2 cups mashed sweet potato (~2 large sweet potatoes – organic when possible)
1 cup cooked black beans, rinsed and well drained
1 cup cooked brown rice (can try using quinoa)
2 1/2 tsp ground cumin
1 tsp smoked paprika
1/4 tsp each salt and pepper or to taste

How to:
Bake sweet potatoes and mash

Cook rice or quinoa

Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato and mix, then rice, and spices. Mix to combine. Taste and adjust seasonings as needed. Add more rice if the mixture feels too wet. It should be very moist but moldable.

Take about 1/4 cup of mix and form into burgers, and put on baking sheet.

Bake burgers at 375 for a 30-45 minutes, carefully flipping around 20 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get – up to preference. I went for around the 35 minutes. You can eat alone and top with easy guac or hummus. You can use Ezekial bread as buns. You can wrap in a lettuce or collard green wrap.

Kale and Sweet Potato Salad
2 Med Sweet Potatoes 1
cup Uncooked Quinoa
2 cups filtered water
1 bay leaf
1 tbsp olive oil
3 cups Chopped Kale 2 Garlic Cloves-minced 1 tsp Paprika Salt and Pepper to taste

How to:
Preheat oven to 400 degrees. Pierce each potato several times with a fork and place on a baking sheet. Bake for about 45 minutes until tender. While sweet potato is in the oven, boil 2 cups of water and a bay leaf. Add dry quinoa and stir. Cover and simmer on low for about 15 minutes until water is absorbed. In a separate large pan, heat the chopped kale, oil, and garlic on low heat for about 10 minutes until tender. Add spices to taste. Once potatoes are cooked, set aside to cool, then chop into small cubes. Toss the sweet potatoes and quinoa into the kale mixture and serve warm.

And remember – if you’re sick of the back and forth and trying to do this all on your own, I’m here to help. Click HEREย or contact me HERE.

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