Healthy Meal Plan
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Slender Tea Plus' Healthy Meal Plan
You can switch to unsweetened soy milk, unsweetened almond milk or any other unsweetened vegan milk instead of cow's milk throughout the detox. To optimize your Slender Tea Plus program limit or avoid processed food, coffee, as well alcoholic beverages.
Select 1 Breakfast, 1 Lunch, 1 Dinner & no more than 2 Snacks per day.
Breakfast - Approximately 300 Calories Each
SPINACH & MUSHROOM OMELETTE, 1 SLICE WHEAT TOAST, 1/2 A CUP OF FRUIT
Skillet, Nonstick Spray
1 Cup of Chopped Spinach
1/2 cup of sliced mushrooms
Dash of Sea Salt & Pepper (optional)
1 Slice of Wheat Bread
1/2 Cup of Grapes OR 1 Small Apple OR 1/2 a Banana
In a skillet, coat it with nonstick cooking spray, sauté chopped spinach & mushrooms. Beat the 2 eggs with a dash salt & pepper; add to skillet. Cook until egg is cooked through, approximately 2 minutes. Serve with 1 slice toasted oat bread, and fruit of your choice.
EGG & CREAMY AVOCADO MUFFIN WITH A SIDE OF FRUIT
Skillet, Nonstick Spray
1/2 cup of sliced fresh tomatoes OR 1/2 cup of sliced green bell bepper
1/4 of avocado, mashed with a fork
2 slices of Turkey OR Black Forest ham
Dash of Sea Salt & Pepper (optional)
1 Whole Grain English Muffin
1/2 cup of Grapes OR 1/2 a Banana OR 1 Small Apple
In a skillet, coat it with nonstick cooking spray, sauté 2 slices of turkey OR Black Forest ham, ½ cup green bell peppers. Set Aside. Crack 1 egg over the skillet, add a dash salt & pepper. Cook until egg is cooked through, approximately 3-4 minutes. Serve egg inside a whole wheat English muffin, stack the 2 slices of turkey ham OR black forest ham, sautéed green bell peppers (OR sliced fresh tomatoes), and avocado. Serve with ½ Cup of Grapes OR 1/2 a Banana OR 1 Small Apple.
CRISP PEACH SMOOTHIE
1 tablespoon of raw walnuts
1 teaspoon of vanilla
1 tablespoon of oats
dash of ground cinnamon
2 tbsp. soymilk or other non-dairy milk
handful of ice
Place all ingredients in a blender and blend on high until smooth. Add more ice or milk as needed. Pour into a glass and serve immediately. Makes one large smoothie.
PROTEIN ARTISAN SNACK PLATE (Starbucks)Hard-boiled egg, cheddar and apple slices, multigrain muesli bread, grapes, and honey peanut butter spread. Eat half of either the honey peanut butter spread OR the cheese.
BERRY TOPPER IDEAL MEAL - 12 OZ (Jamba Juice)Yogurt, soy milk, strawberries, blueberries, bananas, & organic pumpkin flaxseed granola.
FRUIT & MAPLE OATMEAL (McDonald’s)Oatmeal, diced green and red apples, dried cranberries, raisins, and touch of cream. Ask to skip the brown sugar, and may substitute it with 1 packet of Splenda or similar.
Lunch OR Dinner - Approximately 300 Calories Each
SALMON & TOMATO BASIL
1 (5-6 ounce) boneless salmon
1 1/2 teaspoons dried basil
1/2 tomato, thinly sliced
1 1/2 teaspoons olive oil
1/2 teaspoon of Parmesan cheese
Preheat oven to 375 degrees F. Line a baking sheet with a piece of aluminum foil, and spray with nonstick cooking spray. Place the salmon fillets onto the foil, sprinkle with basil, top with tomato slices, drizzle with olive oil, and sprinkle with the Parmesan cheese. Bake in the preheated oven until the salmon is opaque in the center, and the Parmesan cheese is lightly browned on top, about 20 minutes.
CHICKEN AVOCADO SALAD
2 tablespoons fresh lime juice
Sea Salt & black pepper to taste
1/2 cup of cooked corn kernels
1/4 chopped onion
1 chopped roma tomato
1/2 of a ripe avocado, peeled and sliced
1 cups shredded skinless, boneless rotisserie chicken breast
1/4 cup chopped fresh cilantro
3 cups of mixed greens, salad of your choice
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Add chicken, sliced avocado, and cilantro, toss to combine. Serve over a bed of mixed greens.
1 (3 ounce) fish fillet
Sea salt, garlic, and pepper to taste
1 roma tomato, thinly sliced
1/8 red bell pepper, thinly sliced
1/8 yellow bell pepper, thinly sliced
1/8 small onion, thinly sliced
2 teaspoons capers
1 tablespoon of chopped fresh parsley
1 tablespoon fresh lemon
1/2 teaspoon extra virgin olive oil
2 Cups of mixed greens OR spinach
Preheat oven to 400 degrees F. Center the fish on an individual piece of aluminum foil (large enough to enclose the fish when folded). Sprinkle the fish with sea salt, garlic, and pepper. Add the sliced tomato, onion, and red and yellow peppers and place on top of the fillet. Sprinkle evenly with the capers and parsley. Drizzle the fillet with 1/2 a teaspoon of olive oil and 1 tablespoon of lemon juice. Fold and seal the foil into a packet and place on a baking sheet. Leave 2 inches Bake in preheated oven for 20 minutes.
Let rest for 5 minutes and unwrap. Serve with a side of mixed greens OR spinach.
FISH TACO2 tablespoons of corn
1 tablespoon of diced red onion
1 tablespoon of diced red bell pepper
2 tablespoons of freshly diced tomato
1/8 lime, zested and juiced
Sea salt, garlic and pepper to taste
1 (4 ounce) fillet tilapia
1/2 teaspoon olive oil
1 whole wheat tortilla
1/4 cup cooked black beans
Preheat grill or pan for high heat.In a medium bowl, mix together corn, red onion, red bell pepper, and cilantro. Stir in lime juice and zest.In a small bowl, combine garlic, ground black pepper, and sea salt. Brush the fillet with olive oil, and sprinkle with spices.Arrange fillet on grill grate or pan, and cook for 3 minutes per side. For the fish taco, top the wheat tortilla with fish, corn, tomato, red onion, bell pepper. Serve with a side of black beans.
TURKISH FISH1/4 pound tilapia fillets, cut in chunks
3/4 cup of water & another 1/4 cup of water
2 1/2 tablespoons of dry couscous
1/2 teaspoon of olive oil
1/4 small white onion, chopped
1/4 green bell pepper, chopped
1/2 clove garlic, minced
1/4 cup, cooked artichoke hearts
1/2 teaspoons capers, liquid reserved
3 small olives
1/4 cup stewed tomatoes
3/4 teaspoon lemon juice
1/2 teaspoon sumac powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried basil
1/4 teaspoon cumin
1/4 teaspoon minced fresh ginger root
In a medium saucepan, bring 3/4 cups water to a boil, and stir in the couscous. Remove from heat, cover, and let sit 5 minutes. Heat the olive oil in a skillet over medium heat, and saute the onion and green pepper about 5 minutes, until tender. Mix in the garlic, and continue to cook and stir about 2 minutes. Mix in the artichoke hearts, capers with reserved liquid, and olives. Stir in the tomatoes, lemon juice, and 1/4 cup water (or enough to attain desired thickness). Season with sumac powder, red pepper, basil, cumin, ginger, and pepper. Bring the mixture to a boil, and mix in the fish chunks. Reduce heat, and simmer 10 minutes, or until the fish is easily flaked with a fork. Serve.
TANGY SHRIMP AND AVOCADO WRAP1 whole wheat tortilla OR whole wheat wrap
6 peeled, cooked shrimp, chopped
1/4 avocado, sliced
1/4 cucumber, thinly sliced freshly squeezed lemon juice drops
Garlic, sea salt, and pepper to taste
Combine shrimp, lemon juice drops, garlic, sea salt and pepper to taste, and toss to combine. Add to the whole wheat tortilla OR whole wheat wrap previous ingredients. Top with avocado, thinly sliced avocado.
SOUTHWEST CHICKEN SALAD WITH BLACK BEANS
1/2 ripe avocado
3 cups mixed greens
1/2 cup cooked black beans cooked
1/2 cup corn kernels
1/2 cup grape tomatoes
1/2 cup of grilled, sliced chicken breast
1 Tablespoon of a fat-free dressing of your choice
Place greens in an individual salad bowl; add 1/2 a cup of chopped chicken breast, toss with 1 tablespoons of the dressing. Top the greens with black beans, corn and tomatoes.
BBQ CHICKEN SANDWICH
1/2 cup shredded cooked chicken
1/4 cup shredded carrots
1/4 cup of shredded cabbage
1 teaspoon barbecue sauce
1 small whole-wheat sandwich bun
Combine chicken, carrots and barbecue sauce in a bowl. Top bun with the chicken mixture.
BLACK BEAN TACO
1 – whole wheat wrap OR whole wheat tortilla
1/4 cup cooked black beans
1/4 avocado, sliced
1/4 small red onion
Garlic, black pepper & sea salt to taste
5 tortilla chips (preferably unsalted)
Combine beans, onion, garlic, sea salt and pepper to taste, and toss to combine. Add ingredients to the whole wheat tortilla OR whole wheat wrap. Top with thinly sliced avocado. Close wheat tortilla OR wheat wrap. Enjoy with a side of 5 corn tortilla chips (preferably unsalted).
1 cup black beans
1/4 diced tomatoes
1/2 zucchini (diced)
1/4 cup okra (diced)
sea salt & pepper to taste
In a large skillet, combine black beans, diced tomatoes zucchini, and okra. Cook 5 to 10 minutes, or until cooked through, and stir in hot sauce of choice, salt salt to taste.
RED PEPPER AND LEMON BAKED CHICKEN1 chicken breast, skinless
1/2 of a red pepper chopped fine
1 tablespoon of dried oregano
1 tablespoon black pepper (more or less, whatever you like)
Preheat oven to 425. Squeeze lemon juice into a small baking pan. Add red pepper to the pan, mix with a fork. Add chicken breast to the pan. Turn chicken over a few times and add the chopped red peppers on top of the chicken along with the black pepper and oregano. Put in the oven for about 30 minutes. Make sure to turn the chicken at least once
QUINOA & BLACK BEANS
1/8 teaspoon Olive Oil
1/8 onion, chopped
1/4 close garlic, chopped
1 1/2 tablespoon of quinoa
3 tablespoons of vegetable broth
1/8 teaspoon ground cumin
1/8 teaspoon cayenne Peper sea salt, garlic & pepper to taste
1/4 cup of corn kernels
1/2 a cup of black beans
2 1/2 teaspoons chopped fresh cilantro
Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes. Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 15 minutes. Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.
CHICKEN MILANO1 (4-5 oounces) skinless, boneless chicken breast, skinless, chicken breast
3/4 spoons olive oil
1/2 clove crushed garlic
1/4 teaspoon Italian-style seasoning
1/4 Italian-style seasoning
1/4 teaspoon crushed red pepper flakes sea salt, garlic & pepper to taste
1 cup of chopped tomatoes
1/2 cup of green beans
In a large skillet heat oil over medium high heat. Add chicken and season with garlic, seasoning, hot pepper flakes and salt and pepper to taste. Saute for 5 minutes, then add tomatoes and cook for another 5 minutes. Add green beans and stir all together. Cover skillet, reduce heat to medium low and simmer for approximately 15 to 20 minutes.
SPINACH & STRAWBERRY SALAD
1 cup spinach
1/2 cup strawberries, sliced
2 tablespoons of pine nuts
1 cup broccoli
1 thin slice of mozzarella cheese (optional)
1 teaspoon balsamic vinegar
1 squeeze lemon juice
1 - 2-inch slice whole-grain baguette
Place spinach in an individual salad bowl; add sliced strawberries, pine nuts, broccoli, mozzarella cheese (optional). Drizzle with balsamic vinegar and lemon juice. Enjoy with 1 – 2 inch whole grain baguette.
FRESCO CHICKEN SOFT TACOS (Taco Bell) W/ SIDE OF BLACK BEANSFresh lettuce and Pico de Gallo, ask to replace the cheese and avocado ranch sauce, shredded lettuce, and Pico de Gallo. Adding a side of black beans.
VEGGIE DELITE SUB ON WHOLE WHEAT BREAD & A SIDE OF FRUIT (Subway)6-inch Veggie Delite Sub on whole wheat Bread, & Subway Apple Slices. Skip the Chips.
OVEN ROASTED CHICKEN SALAD (Subway)Chicken, tomatoes, green peppers, onions, olives, greens, and cucumbers with fat free OR balsamic vinaigrette
CHAR-GRILLED CHICKEN GARDEN SALAD (Chick-fil-A)Char-Grilled Chicken Garden Salad with Honey-Roasted Sunflower Kernels. Skip the dressing. Add a cup of fruit.
PREMIUM BACON RANCH SALAD W/ GRILLED CHICKEN (McDonalds)Grilled chicken, 3 cups of mixed greens, grape tomatoes, shaved carrots, bacon. Skip the dressing all- together, or opt for fat-free dressing or balsamic vinaigrette.
CHIPOTLE BBQ SNACK WRAP GRILLED (McDonalds)Grilled strip chicken breast, in chipotle sauce, lettuce in a wrap. Add a cup of fruit as a side (optional).
Snack – Approximately 130-150 Calories Each
VEGGIES & HUMMUS
1 cup of sliced red OR yellow bell pepper OR sliced carrots OR celery dipped in 1/4 cup hummus for a snack. Switch up the vegetables you use.
ABOUT 45 PISTACHIOSThe shells will slow you down, so take your time and enjoy.
SMALL APPLE & PEANUT BUTTER
1 small apple into slices and 1 tablespoon of peanut butter
BANANA & NUT BUTTER1 Banana and 1 tablespoon of your favorite nut butter (Peanut, Almond etc.)
15 TAMARI or MARCONA ALMONDS (150 Calories)15 or so (just under 3 tablespoons) of Tamari OR Marcona Almonds