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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
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.
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 - its 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.
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 dont 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
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)
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
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 2
breakfast
3 egg omelette
snack: sliced apple with 1tsb of peanut butter
lunch
grilled chicken breast wholegrain sandwich
with sliced tomato
snack: cheese stick
dinner
8oz salmon baked in foil in the oven
1 cup of steamed or boiled rice
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 3
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: cheese stick, rice cake
lunch
light Caesar salad
made with grilled chicken breast and lettuce
[use yoghurt mixed with Dijon mustard instead of mayonnaise]
snack: sliced apple with 1tsb peanut butter
dinner
3 egg frittata with spinach
[use light mozzarella cheese]
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 4
breakfast
3 egg omelette
snack: sliced apple with cinnamon, 1oz almonds
lunch
8oz canned tuna salad with lemon zest,
lettuce, diced onion and can of sweet corn
snack: glass of tomato juice
dinner
oven baked chicken thigh
with mushrooms
with mixed vegetables on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 5
breakfast
4oz smoked salmon
1 scrabbled egg
slice of wholegrain bread
snack: sliced apple with 1tsb peanut butter
lunch
1 cup of steamed or boiled rice
8oz prawns in sugar-free tomato sauce
snack: hardboiled egg with sliced cucumber
dinner
grilled pork steak with green beans on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 6
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: cheese stick, rice cake
lunch
grilled chicken breast wholegrain sandwich
with sliced tomato
snack: glass of tomato juice
dinner
8oz salmon baked in foil in the oven
1 cup of steamed or boiled rice
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 7
breakfast
3 egg omelette
snack: banana
lunch
10oz beans in red sauce
2 slices of wholegrain bread
snack: apple
dinner
grilled chicken breast
1 cup of steamed or boiled rice
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 8
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: 4oz turkey ham and cucumber slices
lunch
bowl of tomato soup
slice of wholegrain bread
snack: 1oz of almonds
dinner
oven baked chicken tight
with mushrooms
with mixed vegetables on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 9
breakfast
3 egg omelette
snack: banana
lunch
8oz turkey ham wholegrain bread sandwich
with sliced cucumber
snack: 1oz walnuts
dinner
8oz salmon baked in foil in the oven
1 cup of steamed or boiled rice
with mixed vegetables
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 10
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: orange
lunch
10oz beans
2 slices of wholegrain bread
snack: a handful of grapes, cheese stick
dinner
grilled chicken breast
with 2 sliced tomatoes
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 11
breakfast
3 egg omelette
snack: banana
lunch
chicken breast wholegrain sandwich
with lettuce and sliced tomato
snack: apple
dinner
8oz salmon baked in foil in the oven
with mixed vegetables on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 12
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: rice cake with 1tbsp low fat cream cheese
lunch
chicken breast wholegrain sandwich
with lettuce and sliced tomato
snack: 1oz almonds
dinner
8 fish fingers
tomato & cucumber salad
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 13
breakfast
ripe avocado cut in two halves
baked with 2 eggs
snack: 1oz walnuts
lunch
8oz tuna sandwich
w/ Dijon mustard
on a slice of wholegrain bread
snack: sliced apple with honey and cinnamon
dinner
oven baked chicken tight
with mushrooms
with mixed vegetables on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 14
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: pear
lunch
10oz of pasta
w/ mixed vegetables
snack: 4oz turkey ham with cucumber slices
dinner
grilled chicken breast with mushrooms
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 15
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: baked apple with 1tsp of honey
lunch
8oz turkey ham wholegrain sandwich
with lettuce and cucumber
snack: rice cake with 1tsp of low fat cheese
dinner
8oz salmon baked in foil in the oven
with mixed vegetables
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 16
breakfast
3 egg omelette
snack: sliced apple with 1tsb peanut butter
lunch
10oz beans in red sauce
2 slices of wholegrain bread
snack: banana
dinner
1 cup of steamed or boiled rice
with mixed vegetables
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 17
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: cheese stick, rice cake
lunch
8oz turkey ham wholegrain sandwich with lettuce
snack: banana
dinner
8oz canned tuna salad
with 1 can of sweet corn
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 18
breakfast
3 egg frittata with spinach
slice of wholegrain bread
snack: pear
lunch
10oz beans in red sauce
slice of wholegrain bread
snack: 3oz turkey slices
w/ cucumber
dinner
light Caesar salad
made with chicken breast
(no mayonnaise or croutons)
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 19
breakfast
peanut butter sandwich
snack: handful of grapes
lunch
grilled chicken breast wholegrain sandwich
with sliced tomato
snack: 1oz almonds
dinner
8oz cod baked in foil with tomatoes
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 20
breakfast
3 egg omelette
snack: sliced apple with 1tsb peanut butter
lunch
8oz pasta
8oz salmon baked in foil in the oven with mushrooms
snack: banana
dinner
grilled chicken breast
1 cup of steamed or boiled rice
with mixed vegetables
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 21
breakfast
banana, orange fruit salad
French toast
snack: 1oz almonds
lunch
bowl of tomato basil soup
slice of wholegrain bread
snack: rice cake w/ light cream cheese and sliced cucumber
dinner
10oz meat balls (turkey, lean beef or pork) in red sauce
with mixed vegetables on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 22
breakfast
3 egg + 1 sweet potato frittata
snack: banana
lunch
grilled chicken breast wholegrain sandwich
with sliced tomato
snack: 1oz walnuts
dinner
8oz steamed or boiled prawns
1 cup of steamed or boiled rice
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 23
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: apple
lunch
sardine, tomato & light cheese bruschetta
on a slice of wholegrain bread
snack: cheese stick, rice cake
dinner
grilled chicken breast with broccoli
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 24
breakfast
2 bacon strips
2 eggs
sliced tomato
snack: banana
lunch
10oz beans
Slice of wholegrain bread
snack: baked apple with honey
dinner
grilled pork steak
with green beans on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 25
breakfast
caprese toast: wholegrain bread,
low-fat ricotta cheese,
sliced tomato, sliced small avocado.
basil leaves
snack: orange
lunch
10oz beans in red sauce
2 slices of wholegrain bread
snack: 1oz walnuts
dinner
oven roasted 2 tomatoes & eggplant
topped w/ melted cheese and crashed garlic clove
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 26
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: sliced apple with 1tsb peanut butter
lunch
grilled chicken breast wholegrain sandwich
with sliced tomato
snack: tomato with mozzarella & basil
dinner
8oz wasabi salmon burger
with mixed vegetables
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 27
breakfast
smoked salmon
sliced wholegrain bread
with a herbed scrambled egg
snack: sliced apple w/ 1tpb peanut butter
lunch
8oz pasta with 8oz salmon baked in foil in the oven
snack: banana
dinner
grilled chicken breast
1 cup of steamed or boiled rice
with mixed vegetables on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 28
breakfast
baked zucchini, bacon
and 3 egg tomato frittata
snack: sliced apple with 1tsb peanut butter
lunch
1 cup of steamed or boiled rice
8oz boiled prawns in sugar-free tomato sauce
snack: hardboiled egg
with sliced cucumber
dinner
grilled pork steak
with green beans on the side
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 29
breakfast
8oz corn and ricotta cakes
with a grilled tomato
snack: banana
lunch
grilled chicken breast wholegrain sandwich
with sliced tomato
snack: chocolate milk
[ use raw cocoa & no sugar ]
dinner
8oz salmon baked in foil in the oven with tomatoes
30 DAYS OF CHANGE V 3.0 MENU
Neila Rey | neilarey.com
Day 30
breakfast
bowl of oatmeal
with berries
or/and flaxseeds
snack: apple with honey and cinnamon
lunch
8oz turkey ham w/ sliced cucumber
snack: 1oz walnuts
dinner
sauted pork steak with sliced apple