4 week health challenge

Today is day one of my personal 4 week health and weight loss challenge! I encourage you to join if you have a goal to drop some pounds and overall feel better. The challenge only has 4 ‘rules’ :

  1. intermittent fasting
  2.  daily activity/fitness
  3. limit processed foods/ no alcohol
  4. portion control (my daily calorie consumption is 1500kcal-1600kcal. Yours may be more or less)

For more information, I made an entire video for it.

I plan to share my progress and that will help keep me accountable! Please join and we can keep each other accountable and in it! Since today is day one, I wanted to share my grocery haul, meal prep, and starting weight. If you are interested, here is a video that documents all of that!

As promised, I want to quickly share the recipes I’m using with nutritional information that way if you wanted to replicate anything, you would have all the information needed!

First lets start with the hummus:

Screenshot_20180311-192251

  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon organic tahini (no salt added)
  • Juice of one lemon
  • 1 can garbanzo beans
  • 1/4 cup water (optional)

Blend all ingredients until smooth (may need to add water)

This made 390 grams/ servings. If split into 10 servings, that is 65 kcal, 7.3 g carbs, 3 g fat, 2.5 g protein. 

Thai coconut veggie stirfry:

Screenshot_20180311-192855

  • 5.4 tablespoon coconut milk powder
  • 2/3 cups water
  • 2 teaspoon yellow curry paste
  • 170 g broccoli slaw
  • 185 g halved Brussels sprouts
  • 2.5 cups organic kale

Saute veggies on medium high heat. Blend coconut milk powder, water, and curry paste. Add mixture to veggies and mix well.

This made 516 grams/ servings. If split into 5 servings that is 95 kcal, 8.9 g carbs, 5.6 g fat, 4.2 g protein. 

Cranberry Gouda Jalapeno turkey burger:

Screenshot_20180311-191748

  • 1 lb ground turkey, 93% lean
  • 7 pieces Gouda snack bites
  • .3 cups dried cranberries
  • 1 jalapeno, chopped
  • salt and pepper

Mix ingredients, form into patties and grill until cooked through.

This recipe makes 4 patties/ servings coming in at around 224 calories per serving, 10 g carbs, 10.4 g fat, and 23.8 g protein. 

Powerhouse Smoothie Bag:

Screenshot_20180311-191502

  • 93 g banana
  • 1 scoop green superfood berry infusion Amazing Grass
  • 41 g baby organic spinach
  • 54 g frozen blue berries
  • 15 g frozen avocados
  • 40 g sweet garden peas

Place in freezer safe bag, and use when ready. Add 6 ounces of coconut water or water, contents of bag, and blend until smooth.

Makes one serving. 38.8 g carb, 2.5 g fat, 7.1 g protein. (does not include coconut water!) 

Vegan stuffed peppers:

Screenshot_20180311-191748

  • 3 teaspoon liquid aminos
  • 5 tablespoon nutritional yeast
  • .3 cups dried cranberries
  • 4.2 cups organic green kale
  • 140 g baby bella mushrooms
  • 85 g halved Brussels sprouts
  • salt and pepper to taste
  • 3 peppers

Mix all ingredients (except peppers) and stir fry on high heat for 5 minutes. Remove from heat and stuff mixture evenly in peppers. Place in air fryer for 10 minutes at 400 degrees, checking half way. If using an oven, bake at 400 degrees for 35-45 minutes.

Makes 3 servings. 160 kcal, 33.9 g carbs, 1.1 g fat, 12 g protein.

Vegan carob banana overnight oats:

Screenshot_20180311-190650

  • 30 g carob nibs
  • 4 tablespoon hulled hemp seeds
  • 2 tablespoon pure date syrup
  • 2.5 cup cashew milk
  • 297 g banana
  • 160 g oats

Mix all ingredients in bowl, separate into 4-6 servings and place in fridge.

Makes 4-6 servings. For 4 servings the nutritional information is: 424kcal, 59.7 g carbs, 18 g fat, 12.4 g protein 




And there you have it! Delicious and SIMPLE WHOLE food with all the information to make it at home.

20180311_185041

Let me know if you want to join the challenge! I plan to stick it out the entire time and to be super dedicated and invested in it. I want to see results!

happy health,

sonni kolasinac

P.S. Subscribe to my yoga channel for weekly yoga videos and health challenge updates. 

 

Published by

sonnikola

I believe in big hair and and live by the 5 (sometimes 10) second rule when food falls on the ground. I want to create a greener, simpler life for my little family while at the same time sharing everything I eat, yoga poses I try, and ideas about life with my smartphone attached to my hip. I'm sort of a hot mess living by the motto "fake it until you make it."

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