The 30-Day Healthy Weight Loss Plan and Cookbook: 100 Easy Recipes and Workouts for a Balanced Life 9781647397524, 9781647394530

Table of contents :
Title Page
Copyright
Dedication
Contents
Introduction
Part One: WELCOME TO A HEALTHIER YOU
CHAPTER 1: A Healthy Approach to Losing Weight
CHAPTER 2: Exercise
CHAPTER 3 Five Steps to Success
Part Two: YOUR 30-DAY WEIGHT LOSS PLAN
CHAPTER 4: Meal Plan for Days 1 to 7
Your Workouts
Your Habit Tracker
Meal Plan
Shopping List
Cheesy Cauliflower Rice Quiche
Not Your Average BLT
Blackened Cod and Parmesan Zucchini Slices
Black Bean Brownies
Blueberry Collagen Oatmeal Bake
Sheet Pan Montreal Chicken and Everything Green Beans
Easy Beef Tostadas and Cilantro Lime Cauliflower Rice
Fresh Homemade Salsa
Chocolate Chip Cookie Dough Overnight Oats
Creamy Chickpea and Avocado Lettuce Wraps
Tofu Peanut Ramen Stir-Fry
Easy Peanut Sauce
Veggie Sourdough Pizzas
Easy Blender Pizza Sauce
Simple Side Salad
Power Chocolate Peanut Butter Protein Smoothie
Bento Boxes
CHAPTER 5: Meal Plan for Days 8 to 14
Your Workouts
Your Habit Tracker
Meal Plan
Shopping List
Blender Blueberry Greek Yogurt Pancakes
Almond Butter Syrup
Cheesy Tuna Quinoa Cakes
Honey-Baked Pears
Sweet Potato and Apple Breakfast Hash
Roasted Veggie Buddha Bowls with Turmeric Garlic Sauce
Turmeric Garlic Sauce
Salmon Hummus Wraps
Roasted Garlic Hummus
Shepherd’s Pie Skillet
Farmers’ Market Omelets
Fried Cauliflower Rice
Vanilla Latte Overnight Oats
Sweet and Spicy Shrimp, Quinoa, and Asparagus
Enchilada-Stuffed Zucchini Boats
CHAPTER 6: Meal Plan for Days 15 to 21
Your Workouts
Your Habit Tracker
Meal Plan
Shopping List
Protein-Packed Cinnamon French Toast
Chocolate Chip Edible Cookie Dough
Protein-Packed Coconut Chocolate Steel-Cut Oats
Veggie Black Bean Quesadillas
Black Pepper Parmesan Chicken Meatballs and Pasta
Lemon Rosemary Shrimp and Orzo Salad
Slow Cooker Barbecue Chicken–Stuffed Sweet Potatoes
Caramelized Banana Power Toast
Breakfast Power Bowls
Open-Face Caprese Tuna Melts
Chimichurri Salmon with Roasted Turmeric Cauliflower
Chocolate Power Waffles
Chopped Greek Rainbow Salad
CHAPTER 7: Meal Plan for Days 22 to 30
Your Workouts
Your Habit Tracker
Meal Plan
Shopping List
Pesto and Brussels Sprouts Pasta Bake
Skillet Apples and Sunflower Seed Butter
Chicken Fingers and Cheesy Potatoes
Spinach, Red Pepper, and Gruyère Egg Bites
Soy-Ginger Pork Lettuce Wraps
Sunshine Lentil Breakfast Bowls
Strawberry Basil Chicken Salad with Baked Goat Cheese
Broiled Sweet and Peppery Steak with Asparagus
Spanakopita Veggie Burgers with Mixed Greens
Orange Dreamsicle Protein Smoothie
Green Chile Beef Tacos with Cherry Tomato Salad
Black Bean Breakfast Burritos
Vegan Thai-Style Curry
CHAPTER 8: Bonus Healthy Recipes for Life
Breakfasts
Easy Spinach Scrambled Eggs on Avocado Toast
Soft Scrambled Eggs and Roasted Veggies
Super Seed Loaded Oats
Southwest Egg Bites
Hemp Seed Muffins
Cinnamon Spice Almond Flour Pancakes
Bacon and Eggs Healthy Breakfast Sandwiches
Peanut Butter Banana Green Smoothie
Vegetarian and Seafood Entrées
Lentil Tahini Burgers
Sweet and Sour Chickpea Bowls
Bean and Cheese Taquitos
Green Goddess Tofu Bowls
Roasted Edamame, Veggies, and Walnuts
Chile Lime Baked Cod
Baked Salmon Meatballs
Teriyaki Shrimp
Poultry and Meat Entrées
Spinach Artichoke–Stuffed Chicken Breast
Creamy Chicken Broccoli Casserole
Cajun Chicken and Creamy Zucchini Noodles
Lightened-Up Skillet Chicken Pot Pie
Creamy Spaghetti Squash Casserole
Slow Cooker Stuffed Peppers
Barbecue Turkey Meatloaf
Easy Weeknight Picadillo with Plantains
Coconut Ginger Pan-Fried Pork Chops
Desserts
Froyo Bark
Strawberries and Coconut Whip Cream
Chocolate Chia Protein Pudding
Salted Dark Chocolate Almonds
Double Chocolate Almond Flour Muffins
Chocolate Chip “Nice” Cream
Caramelized Plantains
Baked Cinnamon Sugar Donuts
Measurement Conversions
Resources
References
Acknowledgments
About the Author