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30 DAYS OF CHANGE V 3.

0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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.

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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.

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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)

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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]

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

oven baked chicken thigh with mushrooms with mixed vegetables on the side

dinner

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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)

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

grilled chicken breast with broccoli

dinner

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

30 DAYS OF CHANGE V 3.0 MENU

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

Neila Rey | neilarey.com

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