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With summer coming to an end and fall rolling in with pumpkin-flavored everything, most people start packing on the chunky layers and sweaters and get ready to slowly gain weight throughout the winter and holiday seasons.
But that doesn’t have to be the case!
The secret to long-lasting weight loss results is a fundamental shift in eating.
So what does it take to stay on a super effective two week diet?
One reason people fall off their diet plans is because they become too restrictive. I’m not going to do that to you.
Instead, try following a plan that focuses on variety and choice.
I’ll give you a few totally customizable meal ideas which I like to call “basic staples”. A basic staple is a healthy base that you can customize according to your tastes.
For example, overnight oats are one of my favorite make-ahead breakfasts. But oats on their own are pretty darn bland. By using this healthy base and adding your favorite flavors, you’ll never get tired of eating overnight oats.
And guess what?
If you love the food, you’ll be less likely to feel like you’re actually on a diet.
You are the one responsible for your weight loss and well being, don’t ever forget that – even if you weigh more than you’d like to, you are totally capable of reaching your happy place.
So with that being said, here are my favorite basic staples that promote weight loss and healthy living. Stick around for a two week meal plan using these recipes at the end.
Nothing says easy breakfast hack quite so well as overnight oats. Whip them up the night before and grab them before you run out the door in the AM.
You can enjoy your overnight oats cold right from the fridge, or microwave them to be just as warming as instant varieties. Just make sure to pack your overnight oats in a microwavable container (I love using mason jars; hot or cold, they’re the perfect vessel).
All you have to do is mix 1/2 cup of rolled, old fashioned oats with 1/2 cup of milk.
That’s it. Talk about basic.
Customize it:
Chia pudding, just like overnight oats, can be made ahead the night before and customized to your specific preferences.
When chia seeds are soaked in liquid such as milk or juice, they expand and turn into a gel-like consistency similar to pudding. This pudding makes you feel full fast and lasts a while so you don’t overeat.
Just take 1/4 cup of chia seeds and combine with one cup of milk and 1/2 tablespoon of your favorite sweetener such as honey or pure maple syrup. Customize it the same way you enjoy overnight oats, or check out some amazing recipes here.
Chicken breast is a lean protein you can cook once and reuse for leftovers during the week. You can customize it with different seasonings and veggies (and even fruits!) when you bake it.
One 4 oz. chicken breast with skin on is 188 calories, with 49% of those coming from fat because the skin’s worth 10.5 g total fat.
However, going skinless makes that same 4 oz. serving just 118 calories, with 11% of those calories coming from fat. Your fat drops down to just 1.4 g of total fat.
Worth the switch, huh?
If you think you’ll be missing that chicken skin, don’t worry. Chicken breasts don’t have to be dry and bland if you follow this awesome method.
You’ll need:
Here’s what you do:
Wild salmon is one of the healthiest foods you can eat. You’ll be enjoying amazing omega-3s, plus 39 g of protein per half a fillet.
You can grill salmon or roast it in the oven. Both ways lend well to a myriad of flavor options for a quick dinner.
Here’s a simple basic recipe for two servings to get you started:
You’ll need:
Instructions
Instead of choosing dressings from a bottle that may contain lots of added sugar, it’s super easy to make your own at home. Plus, vinaigrette is just about the most customizable salad dressing on the planet.
Here’s what you need for a basic recipe:
All you have to do is whisk all the ingredients in a bowl or shake them up in a jar with a lid.
Here’s where the fun flavor mixing starts:
Quinoa is gaining popularity because it’s just so darn healthy; it’s a complete protein, has lots of fill-you-up fiber, and is loaded with vitamins. You can use it as a pasta base or to replace white rice.
Here’s how you make a 3 cup batch that will accompany your meals for days:
Zucchini noodles, aka “zoodles”, are a healthy alternative to the standard pasta, but they do take a bit of work. You can use a veggie peeler, mandolin, or veggie spiral cutter to make these tasty guys.
Spaghetti squash is an easier replacer, in my opinion.
Here’s all you need to do to cook up a bright yellow spaghetti squash:
So now that we have a few basic staples under our belt, let’s incorporate them into a two week weight loss menu.
Breakfast: Overnight oats with banana and walnut
Snack: Apple with 1 tablespoon of almond butter
Lunch: Avocado egg salad on cloud bread
Snack: 1/2 cup of sliced cucumber with a slice of Swiss cheese
Dinner: Roasted chicken breast with tabbouleh (make a big batch for leftovers)
Breakfast: Pumpkin spice chia pudding
Snack: One hard boiled egg
Lunch: Whole grain pita with hummus, tomatoes, cucumbers, and a sprinkle of feta cheese
Snack: 1/4 cup of almonds
Dinner: Zucchini pasta with roasted salmon
Breakfast: Overnight oats with blueberries, cinnamon, and honey
Snack: Celery and carrots with hummus
Lunch: Roasted chicken on 1 slice whole grain bread topped with tomato and avocado with rest of tabbouleh
Snack: Handful of mixed berries and nuts
Dinner: Mediterranean frittata
Breakfast: Whole grain toast with almond butter and hemp hearts
Snack: 1 pear with 1 oz. goat cheese
Lunch: Caprese salad with white beans in vinaigrette
Snack: 1/2 cup plain Greek yogurt with 1/4 cup blueberries
Dinner: Grilled salmon with avocado salsa and quinoa
Breakfast: Omelet with veggies and 1/2 whole wheat English muffin
Snack: 10 baby carrots with vinaigrette for dipping
Lunch: Garlic shrimp and quinoa
Snack: Kale chips and guacamole
Dinner: Hummus-crusted chicken with veggies
Breakfast: Overnight oats with strawberries and almonds
Snack: 2 slices lean ham with 1 slice of Swiss cheese
Lunch: Spinach quinoa patties
Snack: 1 cup sliced apples with 1 oz. cheddar
Dinner: Big vegan bowl
Breakfast: Two sunny side up eggs with sliced avocado and roasted tomato
Snack: Nut butter energy bites
Lunch: Chicken pesto on whole wheat pita bread, grapes on the side
Snack: 1 oz. fresh mozzarella, 1 sliced tomato, balsamic vinaigrette
Dinner: Salmon and asparagus in foil
Breakfast: My amazing Fat Burning Breakfast
Snack: Hummus with red and yellow raw peppers
Lunch: Chicken pesto over salad with vinaigrette
Snack: 1/2 cup slices peaches with 1 oz. prosciutto
Dinner: Quinoa bowl
Breakfast: Carrot cake overnight oats (shredded carrot, raisin, pure maple syrup)
Snack: Edamame with sea salt
Lunch: Tuna packed in olive oil, whole wheat crackers, 2 clementines
Snack: Popcorn with squeeze of fresh lime (no butter!)
Dinner: Balsamic chicken and veggies (make your own balsamic vinaigrette) with quinoa
Breakfast: Plain Greek yogurt with walnuts, chia seeds, and a drizzle of honey
Snack: Celery with almond butter and raisins
Lunch: Quinoa burritos
Snack: Roasted chickpeas
Dinner: Clean eating power meatballs and salad with vinaigrette
Breakfast: Overnight oats with almond butter and banana
Snack: Figs and 1 oz. goat cheese
Lunch: Balsamic chicken and veggie whole wheat wrap
Snack: Watermelon, 1 oz. feta cheese, fresh mint
Dinner: Homemade veggie burgers
Breakfast: Chia pudding with figs and homemade pistachio milk
Snack: 1 cup of grapes with a slice of Swiss cheese
Lunch: Clean eating power meatballs, quinoa, and veggies
Snack: 10 baby carrots with vinaigrette for dipping
Dinner: Spaghetti squash with mushrooms and Gruyere
Breakfast: Whey protein pancakes
Snack: 2 slices lean ham with 1 slice of Swiss cheese
Lunch: Rainbow power kale salad
Snack: 1 pear with 1 oz. goat cheese
Dinner: Baked Thai salmon
Breakfast: Veggie omelet (whole eggs plus egg whites, spinach, mushrooms, sprinkle of cheese)
Snack: Celery and carrots with hummus
Lunch: Thai peanut spaghetti squash
Snack: Pumpkin pie smoothie
Dinner: Rosemary lemon chicken with quinoa and broccoli
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99.
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We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
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