The 21 Day Plan Week 2

Congratulations!! Week one is complete and you are well on your way to a new healthier lifestyle. By now you have finished your first week of eating healthier foods and working out on a more consistent basis. The first week is about getting used to the idea that there will be more structure to your diet and exercise programs and that your mind has to play a significant role in your process for you to be successful.

You may have even lost a pound or two along the way, Yay! If you haven’t don’t be discouraged. You have to establish these new habits and they have to be repeated for several weeks and for some it may be a few months, primarily because we can’t predict exactly how your metabolism will react.

However, on my plan all of the markers we can hit without actually doing a blood panel we are hitting. You should feel lighter and start seeing more significant results after the third week so keep up the good work and perhaps repeat this plan for another six to 12 weeks. You have a really good idea of how this works now and each week will get a little easier each time.

Here comes week 2:

Dinner Menus:

Monday: Mexican Tilapia with Olive Salsa over Cauliflower rice

My memory

Tuesday: Chicken Breasts stuffed with Spinach and Goat cheese

South Beach Diet Quick&Easy Cookbook

Wednesday: Easy Chili

My memory

Thursday: Spaghetti squash and Meatballs

My memory

Friday: Spiced Orange Chicken and Sugar Snap peas

Grocery List:

2 Preseasoned Pork Loin

4 Filets of Tilapia (or loin)

8 Boneless, skinless chicken breasts

1 1/2 lb. Ground beef

1 small bag of beef meatballs

1 head cauliflower

1 bag of prewashed baby spinach leaves

2 green peppers

2 onions

1 spaghetti squash

2 heads of broccoli

2 bags of sugar snap peas

1 jar green olives

1 can black olives

1 small jar salsa


1 small package of Goat’s milk cheese

1 14.5 oz. can of diced tomatoes (with garlic or southwestern style if you like)

1 24oz. jar of Marinara sauce

1 head of garlic

Chili powder


1 14.5 oz. Black beans

1 4 oz. can of green chilies

1 can of mandarin orange sections in light syrup

1 jar low sugar orange marmalade


Small package fresh of Basil or Dill

Small package of Cilantro

Cold Cuts:

1/2 lb Low salt Turkey

1/2 lb Low salt Ham


For this week experiment with Southwest omelets (you already have many of the ingredients from the grocery list) or try an egg and veggie (sugar snap peas, peppers and onions) stir fry. Use your imagination for variety and mix it up. If you have leftover chicken, try it for breakfast.


Leftover chili makes a great lunch as does the spaghetti squash and meatballs. Try a Turkey/Romaine roll up with a little mayonnaise or slice some meatballs with salsa in a Romaine roll up. Of course, you can always have a salad or fresh chicken vegetable soup too.

Snacks: Follow the first week’s suggestions for snacks.


Mind: Keep repeating your mantras. Add to this a song or music that makes you feel like a winner. Your theme song should revolve around feeling great and your success. Songs like Me Too by Megan Trainor, Born This Way by Lady GaGa, Just the Way You Are by Bruno Mars, What Makes You Beautiful by One Direction etc. Finding your personal theme song adds huge positive energy boost to your daily mantra practice. Keep it on your phone, in your car or on your computer for a quick fix and reminder of your visualization.

Body: It’s time to increase intensity a little.

Cardio: Today try to jog for 10 minutes and walk for 2, alternating for 48 minutes.


Back: After your heart rate has returned to 110 beats per minute, lie face down on a mat on the floor, inhale as you raise both upper and lower body off the floor count to 6 breathes and lower down, repeat 4 times.

Glutes and Hamstrings: Keeping your forehead on your cross hands in front of your face on the floor lift your Right leg up 15 times, keep your hips down on the floor and focus on isolating the glueteus. Repeat on the Left side. Then, while Right leg is up off the floor bend the Right knee and and extend, keeping the emphasis on the contraction of the hamstring not the extension 15 times, repeat the other side.

Posterior Deltoid: Relax the lower body and with face still on floor, extend hands out perpendicular to the body lift backs of hands toward ceiling, squeezing shoulder blades together and then lower down 15 times.

Stretch: Come up to hands and knees and shift your hips back to your heels, keeping arms stretched out in front of you for a Child’s pose 30 seconds. Then stretch hamstrings on floor in a runner’s stretch, leaning over one straightened leg at a time hold for 30 seconds.


Breakfast: Western Omelet

Lunch: Spinach salad with leftover cauliflower rice and Turkey roll ups.


Mexican Tilapia: Chop cauliflower in a food processor until florets resemble a course meal or rice steam in a shallow pan for 6 to 10 minutes set aside. Spray frying pan with Pam then pour a half (to a full) jar of salsa in the pan, rinse Tilapia and place in frying pan on top of salsa, cover and cook on low/medium heat (appx. 12-15 minutes).

While Tilapia cooks slice green and black olives and chop Cilantro. Toss cauliflower rice with Cilantro and olives. Place cooked Tilapia on top of Cauliflower rice combo and drizzle a little more salsa on the top. Done.


Mind: Repeat your mantra, stare at your pictures and play your theme song 2 minutes (or however long the song lasts).

Body: Repeat the cardio exercise from Monday.


Breakfast: Stir fried vegetables (your choice) with fried eggs.

Lunch: Romain and ham roll ups with Goat’s milk cheese (optional)


Heat oven to 400 degrees F.

Heat 2 teaspoons of oil in a large ovenproof skillet over medium heat. Add garlic and cook, stirring contantly, until fragrant, about 30 seconds. Stir in spinach and cook, until spinach is wilted and liquid evaporates ( 2 minutes) Season with salt and pepper.

Beginning at the thickest end of the chicken breast, carefully inserta sharp knife into center and cut a pocket as evenly as possible. Repeat with remaining breasts. Open pocket and sprinkle with salt and pepper, then fill evently with goat chees and spinach. Seal each with two thoothpicks and seson outside with salt and pepper.

Heat remaining oil in same skilletover medium to high heat. Add chicken and cook , turning once, until well brownedon both sides, about 3 minutes per side. Transfer the skillet to the oven and bake until juices run clear, about 8 minutes. Serve

Thank you goes to: South Beach Diet Quick and Easy Cookbook

by Arthur Agatston MD, Rodale 2005


Mind: Repeat Tuesdays directions and add a dance. Whatever way feels good to you.

Body: Repeat cardio from Monday and if you have time do the following exercises.

Chest: 20 pushup (15 is good too)

Biceps: 20 curls (with 14.5 oz. cans of beans)

Abs: 50 crunches

Quadriceps: 15 walking lunges each side (total of 30 steps)


Breakfast: Scrambled eggs with leftover cauliflower rice mixed in.

Lunch: Ham and Turkey roll up with carrots and celery

Dinner: Easy Chili

Brown ground beef in a skillet until done. Pour off extra fat and transfer beef into a crock-pot. One can each of black beans, diced tomatoes and green chilies. Chop green pepper, onion and garlic sautee in skillet about 5 minutes and add to crock pot. Add a half jar of marinara sauce and 1 Tbsp each of Chili powder and Cumin. Add salt and pepper to taste and cook on low for 4 hours.


Mind: Repeat Wednesday and dance like a Banshee!

Body: Repeat cardio only today.


Breakfast: Yogurt with fresh berries

Lunch: Leftover chili

Dinner: Spaghetti squash and Meatballs

Cut spaghetti squash in half lengthwise, scrape out seeds and loose flesh, coat with olive oil on the inside, place face down on cookie sheets lined with tin foil bake at 350 degrees F for 35-45 minutes. Place frozen meatballs on a cookie sheet in a single layer, bake according to package directions.

When spaghetti squash is done scrape walls of squash and place it loosely in a large bowl, toss with a little garlic and olive oil serve and with meatballs.


Mind: Repeat Thursday’s Mind and add 10 minutes of your mantra on your way to work

Body: Repeat cardio and exercises from Monday’s workout.


Breakfast: Scrambled eggs with sauteed vegetables (your choice)

Lunch: Spinach salad with leftover Chicken, goats milk cheese, orange slices or cranberries or pomegranate seeds.


Spiced Orange Chicken with Sugar Snap peas

Place chicken between two sheets of heavy-duty plastic wrap and flatten to 1/4 inch thick with a meat mallet or rolling pin. Sprinkle with salt and pepper.

Coat a large nonstick skillet with cooking spray, place over a medium /high heat until hot. Add chicken, cook 3 to 4 minutes or until lightly browned. Turn chicken, reduce heat to medium-low and cook 2 to 3 additional minutes or until done.

Add orange sections and remaining ingredients to skillet. Cook 2 to 3 minutes or until orange mixture is thoroughly heated. To serve, spoon orange mixture over chicken.

Sugar Snap Peas: Cook 2 9oz. packages Sugar snap peas in 6oz. of broth until they turn a bright green and are softened, cut up herbs (basil or dill) and sprinkle over peas, serve with Spiced Orange Chicken.

Thanks go to: Cooking Light 5 Ingredient 15 Minute Cookbook Oxmoor House 1999

Saturday: Cheat Day

Mind: Repeat Mantras and dance

Body: Rest or take a yoga class

Meals: Whatever you want


Mind: Repeat Saturday

Body: Repeat Tuesday’s Workout


Breakfast: Scrambled eggs and Sugar snap peas

Lunch: Sliced leftover meatballs with salsa in a Romaine wrap

Dinner: Roast Pork loin with steamed broccoli

I really hope you are starting to crave movement and love your workouts and the variety of foods you are able to eat. Be kind to yourself, if you’ve cheated during the week don’t stress about it, just reaffirm that you will get back on track as soon as you can.

Weigh yourself today and make a note of it. Keep up the good work and make sure you continue to get plenty of rest and water throughout your day.

Hang in there!

And finally, this plan is intended for those who are otherwise healthy and have no pre-existing conditions. Always consult with your doctor before starting any diet and exercise plan. Be mindful of potential allergies and adjust recipes accordingly.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Nicole Fevrier Davis from any and all claims or causes of action, known or unknown, arising out of Nicole Fevrier Davis negligence.

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