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7 DayChallengeWeight Loss Workout E-Book&Healthy Recipes

7 DayChallengeAre you tired of struggling toshed those stubborn pounds andsearching for an effective solutionto achieve your dream body? Lookno further! We are excited tointroduce the revolutionary Fat-Burning Formula that will kickstartyour weight loss journey and helpyou achieve your goals faster thanever before. Words of Encouragement

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7 DayChallengeIt's important to celebrate everylittle victory along the way –whether it's choosing a nutritiousmeal over junk food or completinga challenging workout. Each smallstep is a significant stride towardsyour ultimate goal.When times get tough andmotivation wavers, remindyourself of the reasons why youstarted this journey.Words of Encouragement

7 DayChallenge Visualize the version of yourselfyou aspire to become, full ofconfidence, vitality, and self-love.Stay kind to yourself during thisprocess. Nobody is perfect, andsetbacks are a natural part of anytransformation. Embrace them asopportunities to learn and growstronger. Remember, this is notjust about losing weight; it's aboutembracing a healthier lifestyle thatwill bring positive changes to everyaspect of your life.Words of Encouragement

7 DayChallengeSurround yourself with asupport system that uplifts andencourages you. Share yourjourney with friends, family, or joina community of like-mindedindividuals who understand thechallenges and triumphs of this life style transformation.Above all, be patient withyourself. Rome wasn't built in aday, and sustainable change takes patience & time. Words of Encouragement

7 DayChallengeEvery day you commit to thispath, you are making a profounddifference in your life.You've got this! Keep pushingforward, stay dedicated, andbelieve in yourself. Stay positivecheer yourself on, and witness the incredible transformation that lies ahead. Words of Encouragement"Health is the greatest possession.Contentment is the greatest treasure.Confidence is the greatest friend." - Lao Tzu

7 DayChallengePractice Safety!Remember to stay hydratedthroughout the day and listen toyour body's hunger and fullnesscues. The following meal plan andworkout routine aim to provide abalanced and nourishing approachto promoting the first step toachieving a healthy lifestyle. It's always a good idea to consultwith a healthcare professional or acertified fitness trainer beforestarting any new meal plan orworkout routine, especially if youhave any existing health conditionsor concerns.

Day 1:Breakfast: Greek yogurt with mixedberries and a sprinkle of nuts Snack: Carrot sticks with hummus Lunch: Grilled chicken salad withmixed greens, cherry tomatoes,cucumber, and balsamic vinaigrette Snack: Apple slices with almond butter Dinner: Baked salmon with steamedbroccoli and quinoa7 DayChallengeEating Healthy

Day 2: Breakfast: Oatmeal with sliced banana and a drizzle of honey orbrown sugar Snack: Mixed nuts and dried fruits Lunch: Cucumber, Tomato & AvocadoSalad, with slice Pita Bread Snack: Fruit, Veggie & Cheese Plate Dinner: Stir-fried tofu or chicken withmixed vegetables and brown rice7 DayChallengeEating Healthy

Day 3: Breakfast: Whole grain toast withmashed avocado and poached eggs Snack: Cottage cheese withStrawberries or pineapple chunks Lunch: Turkey and vegetable wrap with whole wheat tortilla Snack: Sliced cucumber or carrots with tzatziki sauce Dinner: Grilled shrimp skewers withasparagus and sweet potato wedge7 DayChallengeEating Healthy

Day 4: Breakfast: Smoothie with spinach,banana, frozen berries, Greek yogurt,and a splash of almond milk Snack: Mozzarella Low fat Cheese Stick Lunch: Blackened Shrimp Bowl Snack: Mixed Nuts and/or Edamame Dinner: Baked chicken breast withroasted Brussels sprouts and quinoa7 DayChallengeEating Healthy

Day 5: Breakfast: Scrambled eggs withsautéed spinach and cherry tomatoeson wheat toast Snack: Mixed berries & granola withvanilla Greek yogurt Lunch: Asian Chicken Wraps Snack: Sliced Mozzarela and Tomatoes Caprese Dinner: Baked cod or tilapia withsteamed green beans and brown rice7 DayChallengeEating Healthy

Day 6: Breakfast: Whole grain pancakes with fresh blueberries and a drizzle of sugar free maple syrup Snack: Rice cakes or Veggie Chips Lunch: Chopped Cobb Salad withhoney-mustard vinaigrette Snack: Fruit, Veggie & Cheese Plate Dinner: Baked lemon chicken thighswith roasted carrots and quinoa7 DayChallengeEating Healthy

Day 7: Breakfast: Breakfast burrito withscrambled eggs, black beans, avocado, and salsa wrapped in a whole wheat tortilla Snack: Veggies with hummus Lunch: Cucumber chicken GreenGoddess wrap Snack: Organic tortilla chips andguacamole Dinner: Grilled Garlic & Lemon Salmon,roasted brocolli and brown rice7 DayChallengeEating Healthy

Day 1: 10 minutes stretching - 30 minutes ofcardio (e.g., brisk walking, jogging, orcycling)Day 2: 10 minutes stretching - 30 minutes ofFull-body strength training (e.g., squats,lunges, push-ups/pull-ups)Day 3: 45 minute brisk walkDay 4: 10 minutes stretching - 40 minutes ofcardio (same as day 1) and 1 minute Plank 7 DayChallengeTime to WORK OUT7- Day Workout RoutineIt's always a good idea to consult with a healthcareprofessional or a certified fitness trainer beforeattempting any workout routine, especially if youhave any existing health conditions or concerns.

Day 5: 10 minute stretching. 40 minutesFull-body strength training (e.g., squats,lunges, push-ups/pull-ups, same as day2)Day 6: 10 minutes stretching. 45 minutesof cardio (same as day 1). 1 minute Plank Day 7: Rest day 7 DayChallengeTime to WORK OUT7- Day Workout RoutineIt's always a good idea to consult with a healthcareprofessional or a certified fitness trainer beforeattempting any workout routine, especially if you haveany existing health conditions or concerns.

7 Day ChallengeHealthy RecipesBlackened Shrimp Bowls

7 Day ChallengeHealthy RecipesBlackened Shrimp BowlsIngredients 2 cups cooked brown rice1 lb. shrimp, tails removed, peeled and deveined1 1/2 tsp. cumin1 tsp. paprika1 tsp. garlic powder1/2 tsp. onion powder, Kosher salt, Freshly ground blackpepper2 tbsp. olive oil, divided1 cup. fire roasted corn1 red pepper, diced2 tbsp. freshly chopped cilantro, plus more for garnish Juice of 1 lime, divided1 avocado, thinly slice DirectionsStep 1 Make shrimp: in a large bowl, toss shrimp with cumin,paprika, garlic powder, onion powder, and season with saltand pepper. In a large skillet over medium-high heat, heat 1tbsp olive oil. Add shrimp and cook until opaque and charred.Step 2 Make corn salad: in a medium bowl combine corn,pepper, and cilantro. Add 1 tbsp olive oil, juice of half a lime,and season with salt and pepper. Step 3 Build bowls: divide rice between 4 bowls. Top withshrimp, corn salad, and 1/4 avocado each. Garnish withcilantro, squeeze with lime and serve and ENJOY!

7 Day ChallengeHealthy RecipesCucumber, Tomato & AvocadoSalad

7 Day ChallengeHealthy RecipesCucumber, Tomato & AvocadoSaladIngredients2 tablespoons extra-virgin olive oil1 tablespoon sherry vinegar1 teaspoon orange zest½ teaspoon salt½ teaspoon honey½ teaspoon ancho chile powder1 large English cucumber, chopped1 cup cherry tomatoes, halved1 ripe avocado, halved, pitted and chopped DirectionsWhisk oil, vinegar, orange zest, salt, honey and chile powder ina large bowl. Add cucumber; toss gently. Cover and letmarinate for 15 minutes. Fold in tomatoes. Gently fold inavocado. Serve immediately. ENJOY!

7 Day ChallengeHealthy RecipesCaprese Salad

7 Day ChallengeHealthy RecipesCaprese Salad Ingredients1 1/2 lbs Ripe tomatoes, (3-4 medium) sliced 1/4” thick12-16 oz Fresh mozzarella, sliced 1/4” thick1 bunch Fresh basil, (1/3 cup basil leaves)3 Tbsp Extra virgin olive oil, for drizzling1/2 tsp Sea salt, or to taste1/4 tsp Black pepper, or to taste2 Tbsp Balsamic glaze, or added to taste (optional)InstructionsStart by layering slices of tomatoes on a serving platter. Tuck slices of cheese between each tomato so both are visible then tuck whole basil leaves between the cheese andtomatoes. Arrange the slices so you can see every layer.Season generously with salt and pepper, drizzle all over with extra virgin olive oil and drizzle with 2 Tbsp balsamic glaze or add it to taste. ENJOY.

7 Day ChallengeHealthy RecipesAsian Chicken Lettuce Wraps

Ingredients 2 tbsp chopped garlic1 large shallot, chopped1.5 tbsp chopped ginger, about 3 thin slices⅔ cup chopped carrots, about 1 medium size carrot⅔ cup chopped celery5-6 whole water chestnuts, chopped, optional½ lb. raw shrimp, peeled, devined, and diced. See notes.2 tbsp Avocado oil½ lb. ground chicken breast, (see notes)¼ tsp coarse salt, or to taste⅛ tsp white pepper Sauce:3 tbsp almond butter2 tbsp coconut aminos2 tsp hot pepper sauce, optional3-4 tbsp apple juice , or water Serve and garnish:1-2 heads Butter lettuce3 tbsp Toasted almond or cashew nuts, chopped1 bulb scallion, chopped 7 Day ChallengeHealthy RecipesAsian Lettuce Wraps

Prepare ingredients from garlic to chestnuts. If useshrimp, dice it to bite size. Prepare the sauce in onebowl. Set them aside ready to use.In a well-heated large skillet or wok, add 2 tbsp oil.Saute garlic, shallot, and ginger over medium highheat with a pinch of salt until fragrant, about 10seconds.Add ground chicken. Season with salt and pepper.Saute until the meat is cooked through, about 2-3minutes. Then lower the heat to medium, saute for 2additional minutes. Your skillet should not be wetand watery or the dish will be less tasty.Turn the heat up to medium-high, add carrots andcelery. Season with a pinch of salt. Saute for 1minute. Add chestnuts and shrimp, if using. Sautefor another 1 minute.Directions 7 Day ChallengeHealthy RecipesAsian Lettuce Wraps

Turn the heat up to medium-high, add carrots andcelery. Season with a pinch of salt. Saute for 1minute. Add chestnuts and shrimp, if using. Sautefor another 1 minute.Add 2 tbsp sauce and stir-fry for coat it all over,about 10 seconds. Keep the sauce minimal so thetexture remains crunchy and not soggy. Taste andmake seasoning adjustments to your liking. Off heat.To serve, place the lettuce wraps over a large servingtray/plate. Load each lettuce cup with severaltablespoons of the mixture into the center. Garnishwith scallions and nuts. Serve the extra sauce on theside. Serve in room temperature. ENJOY!Directions 7 Day ChallengeHealthy RecipesAsian Lettuce Wraps

7 Day ChallengeHealthy RecipesChopped Cobb Salad

7 Day ChallengeHealthy RecipesChopped Cobb Salad Ingredients 3 cups chopped iceberg lettuce1 roasted chicken thigh, diced (see associated recipe)1 stalk celery, diced1 carrot, diced1 hard-boiled egg, diced1 tablespoon crumbled blue cheese2 tablespoons honey-mustard vinaigrette (see associatedrecipe) DirectionsArrange lettuce, chicken, celery, carrot, egg and blue cheese in a salad bowl or sealable container. Before serving, drizzle with dressing. ENJOY!

7 Day ChallengeHealthy RecipesCucumber-Chicken Green Goddess Wrap

7 Day ChallengeHealthy RecipesCucumber-Chicken Green Goddess Wrap Ingredients 1 ounce cream cheese, at room temperature¼ medium avocado, mashed1 teaspoon lemon juice or rice vinegar⅛ teaspoon salt⅛ teaspoon ground pepper2 tablespoons chopped fresh herbs such as parsley, dill and/or basil1 (8 inch) whole-wheat tortilla¼ cup shredded cooked chicken2 tablespoons shredded carrot6 thin slices cucumber½ cup mixed salad greens DirectionsStir cream cheese, avocado, lemon juice (or vinegar), salt and pepper together in a small bowl. Add herbs and stir until well blended. Spread the mixture evenly on tortilla. Top with chicken, carrot, cucumber and greens, then roll up like a burrito. ENJOY!

7 Day ChallengeHealthy RecipesCauliflower Hummus

7 Day ChallengeHealthy RecipesCauliflower HummusIngredients 6 cups cauliflower florets (about 1 pound)1 tablespoon extra-virgin olive oil, plus more for garnish1 large garlic clove, roughly chopped¼ cup tahiniZest of 1 lemon2 tablespoons lemon juice½ teaspoon kosher salt½ teaspoon ground cumin½ teaspoon crushed red pepper2 tablespoons waterChopped red bell pepper for garnish DirectionsPreheat oven to 400°F and line a baking sheet with parchment paper or a silicone mat. Toss cauliflower with oil in a large bowl. Spread in a single layer on the prepared baking sheet. Roast until tender and just starting to brown, 20 to 25 minutes. Let cool to roomtemperature.Add the cauliflower, garlic, tahini, lemon zest, lemon juice,salt, cumin, crushed red pepperandwater to a food processor. Process until combined, scrapingdown the sides of the bowl as needed. Add more water, if desired, to make a looser dip. Transfer to a bowl. Drizzle with additional olive oil and sprinkle with chopped pepper, if desired. ENJOY!

Congratulations, on starting your weight loss program! You've taken a brave and empoweringstep towards a healthier and happier you. Remember,this journey is not just about shedding pounds; it'sabout embracing a lifestyle that promotes overallwell-being. Embrace every small victory along the way, as each one counts towards yourultimate goal. Stay focused on your progress and don'tbe discouraged by any setbacks. You have the strengthand determination within you to overcome any challenges that come your way.You're capable of achieving greatness, so keep striving and enjoy the journey to a healthier and happier you! Believe in yourself, stay committed, and be kind to yourself throughout this process. You've got this, and the results will be worthevery effort.GoodLuck!7 Day ChallengeIn Closing