Sweet Chicken Salad

Ingredients:1/2 cup Grapes1 oz Greek Yogurt2 oz Leftover Chicken1/2 oz Raw NutsTo taste Salt & Pepper

Directions:Mix all ingredients well and

season with salt and pepper.

Eat as is, or wrap in lettuce

leaves.

Mixed Berry Smoothie

Ingredients:

1/2 cup Greek Yogurt

1 cup Mixed Berries

(raspberries, blueberries,

etc.)

1/2 cup Ice

Directions:

Put all ingredients in blender

and blend until smooth!

What is the Budget Slim Down?The goal is to “dine in” every single meal for a month to save money, time, and most importantly, fat and calories! “Dining in” does not mean that you have to physically eat every meal in your house, but it does mean that you prepare them all there.

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Tips to Make “Dining In” Easy

If you’re thinking that it can’t be done, think again. There are lots of ways to make dining in easy! The following tips can help you do what you thought was impossible!

Plan ahead! One of the biggest reasons people resort to take-out of any kind is because they don’t have anything in their house, or they don’t feel like cooking anything. Have some back-ups for those nights that you’re lacking motivation to cook.

Plan B cooking makes it much easier to eat healthy.

KISS: You don’t need to make a gourmet meal every night. There will be days where you feel incredibly motivated to try out a new (and possibly difficult) meal, but don’t make it your goal for every night. Have a list of go-to meals that can help make your routine easier.

Be prepared. Worried about hitting up the vending machine at work? Have a stash of healthy snacks in your desk just for those emergencies!

Hydration is key. Be sure to drink 16 oz. of water when you wake up, then an 8 oz. glass before each meal. Treat your water bottle the same way you do your purse/wallet – take it EVERYWHERE.

Get enough sleep. Chronic sleep deprivation can lead to consuming more calories. Plus, if you’re overtired, you’re more likely to be found in the drive-thru lane rather than your kitchen.

Leftovers are a Beyond Dieter’s best lunch buddy. Make enough every night for a delicious, grab & go work lunch.

Know your weakness. Is it the office candy bowl? Midnight munchies? Afternoon energy dip? Plan your diet defense strategies BEFORE you face temptation.

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Meal Plan IdeasWhether you need something quick and easy, or you just need to get good use of some groceries, try these ideas for meals made in minutes!

• Make a 4-serving batch of quinoa porridge on Sunday to take to work or heat ‘n’ eat.

• Be sure to keep things in your kitchen when you’re REALLY crunched for time. You may find some of these staples of Isabel’s very helpful: Greek yogurt, banana, almonds, hard--boiled eggs.

• Who says boiling an egg needs to be a hassle? Boil a dozen eggs on Sunday; mark eggs or egg carton with an X to differentiate from raw eggs and breakfast is already done for you in the morning.

• Freeze bananas right in their peels; partially thaw on the counter while you shower; cut open one end and squeeze right into the blender, then add chocolate protein powder, coconut milk and a handful of ice cubes.

• Eat lunch for breakfast! Grilled chicken strips, raw broccoli, avocado = yummy and filling!

• Take advantage of leftovers. Make extra dinner each night to ensure you have something healthy and delicious to eat for lunch the next day. You’ll be glad you did!

• Use your crock pot...it does the cooking for you! Make something in your crockpot on Sunday, portion it out into containers, and bring one to work each day. A few meals that are super simple to make in the crockpot (and make your house smell amazing) include chili, meatballs, and soups.

• Roast a whole chicken on Sunday, and eat it throughout the week. The uses for chicken are almost endless: cut-up in your salad, shredded and mixed with Greek yogurt to make chicken salad, or as the filling for a chicken lettuce wrap.

Breakfast

Lunch

• Skip the bread – make a sandwich using lettuce leaves instead of bread. Or try cutting up crunchy vegetables (peppers, cucumbers, carrots, etc.) and wrapping them in sliced roast beef.

• No one ever said salads had to be boring! Top a bed of Romaine lettuce or spinach with mixed vegetables and protein (meat leftover from dinner works perfectly). Squeeze lemon juice over the top for added flavor.

(more) Meal Plan Ideas

These easy dinner ideas are perfect after a long day:

• Give almond butter a try. It goes great with apple, pear, celery, carrots... the list goes on!

• Trail mix isn’t just for the great outdoors, so throw some together! Try it with raw nuts and seeds, unsweetened dried fruit, and shredded coconut.

• Those hard-boiled eggs from breakfast will come in handy for a snack. Pair them with some veggies.

Dinner

Snacks

• Ordering a pizza may not be an option, but you can easily make your own. This is something the kids will love as well! This Cauliflower Pizza Crust is a great base for a healthy pizza.

• The crockpot isn’t just for lunch. You can start something before work and dinner is ready when you walk through the door!

» Marinate chicken in homemade marinade for at least 30 minutes. Stick in oven at 350ºF for 30-40 minutes. Cut up vegetables (any kind, really), sprinkle with marinade, and cook in an oven-safe dish.

» Season a pork tenderloin with spices of your choice and bake at 375ºF for 30 minutes. Place green beans in skillet over medium high and saute for 10 minutes, stirring constantly.

» Brown a pound of ground beef in a large pot. Add vegetables of choice and 4 cups broth. Bring to a boil, reduce to a simmer and let it cook for 30 minutes and you’ve got beef and vegetable soup!

• Get your daily fat via a festive snack. Make your own guacamole and eat it with some cut up vegetables.

• If you “need” something sweet before bed, try: a 1-oz. square of fair trade dark chocolate and 1/2 cup organic whole milk. Or heat 6 oz. organic whole milk and add a little stevia or raw honey and cinnamon. Or trick your taste buds: Drink a cup of unsweetened herbal tea. Often your craving is just thirst.

RecipesGive one of these super simple recipes a try if you’ve run out of ideas!

Mixed Berry Smoothie

Simple Salad

Sweet Chicken Salad

Ingredients:1/2 cup Greek Yogurt1 cup Mixed Berries (raspberries, blueberries, etc.)1/2 cup Ice

Ingredients:1 cup Mixed Greens1 Tbsp Sesame Seeds1/4 cup Chopped Apple3 oz Chicken or ShrimpLemon Juice

Ingredients:

1/2 cup Grapes

1 oz Greek Yogurt

2 oz Leftover Chicken

1/2 oz Raw Nuts

To taste Salt & Pepper

Directions:Put all ingredients in blender and blend until smooth!

Directions:Mix together first 4 ingredients, drizzle with lemon juice.

Directions:

Mix all ingredients well and

season with salt and pepper.

Eat as is, or wrap in lettuce

leaves.

(more) Recipes

Southwest Chili

Quick Italian Chicken

Ingredients:2 (14.5 oz) cans Black Beans1 can Stewed Tomatoes1 can Diced Tomatoes2 cans Green Chiles2 cups Chopped Chicken1 Tbsp Chili Powder1 Tbsp Garlic Powder1 Tbsp Cumin

Ingredients:

1 Chicken Breast

1/2 cup Grape Tomatoes

2 cloves Garlic

Olive Oil

To taste Salt & Pepper

To taste Basil & Oregano

Directions:Mix all ingredients in crockpot and cook over low heat for 5-6 hours. This is even better the next day, and as a salsa!

Directions:

Preheat oven to 350ºF. Place chicken

and tomatoes in a baking dish. A pie

pan works best. Drizzle with olive oil.

Chop garlic and herbs and sprinkle

over top. Sprinkle generously with salt

and pepper. Bake for 25 minutes. You

can also serve over a bed of spinach,

or add mushrooms to the baking

mixture!

Dinner Next-Day Lunch, Breakfast and Snacks

Sun

day

Chili Move chicken to fridge to thaw

Mo

nd

ay

L Chili

B 2 Scrambled Eggs and 1/2 Banana

S 1 ounce Almonds 1 Peach

Mo

nd

ay

Roasted Chicken Kale Chips Move hamburger to fridge to thaw

Tues

day

L Roasted Chicken Kale Chips

B Steel Cut Oats and Blueberries

S 1/4 cup Greek Yogurt Blueberries

Tues

day

Grass Fed Beef Burger Steamed Broccoli

Wed

nes

day L Grass Fed Beef Burger

Steamed Broccoli B Smoothie with Greek Yogurt and Mixed Berries

S Cottage Cheese Tomato Slices

Wed

nes

day

Sauteed Shrimp over Mixed Greens Salsa and Avocado Slices

Th

urs

day

L Sauteed Shrimp over Mixed Greens Salsa and Avocado Slices

B 1 hard boiled egg, 2 slices bacon, 1 slice SWG toast

S 2 hard boiled eggs Banana

Th

urs

day

Broiled Salmon Fillet Roasted Asparagus

Frid

ay

L Broiled Salmon Fillet Roasted Asparagus

B 1/2 cup Greek Yogurt with Strawberry Slices

S 2 Tbsp Nut Butter Pear

Frid

ay

SWG Sandwich with Turkey and Raw Swiss Cheese

Satu

rday

L SWG Sandwich with Turkey and Raw Swiss Cheese

B 2 Scrambled Eggs with Salsa and Avocado Slices

S Banana 1 ounce Walnuts

Satu

rday

Quinoa Soup

Sun

day

L Quinoa Soup

B Greek Yogurt with Maple Syrup and Pomegranate

S Hummus Celery Sticks

Weekly Meal Planning Worksheet (example)

Dinner Next-Day Lunch, Breakfast and Snacks

Sun

day

Mo

nd

ay

L

B

S

Mo

nd

ay

Tues

day

L

B

S

Tues

day

Wed

nes

day L

B

S

Wed

nes

day

Th

urs

day

L

B

S

Th

urs

day

Frid

ay

L

B

S

Frid

ay

Satu

rday

L

B

S

Satu

rday

Sun

day

L

B

S

Weekly Meal Planning Worksheet