prehiSPAnic cocoon Flatten Your Belly Meal Plan FIRST WEEK AFTER FIRST DETOX

prehiSPAnic cocoon Flatten Your Belly Meal Plan FIRST WEEK AFTER FIRST DETOX

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Day 1

Breakfast: 
prehiSPAnic cocoon Omelette with Bell Peppers

1/2 cup bell peppers, diced

3 egg whites, beaten

a tiny pinch of salt

2 tablespoon Olive oil

a handful of spinach, chopped (optional)

Heat frying pan with olive oil and put beaten egg whites in and sprinkle bell peppers, and spinach, sprinkle a little salt and cook. You can fold or leave whole. The idea is to use as little salt or get the "no salt" seasoning that is its substitute.

Lunch: 
prehiSPAnic cocoon Mango and Spinach Smoothie

1 cup of mango, diced

8 leaves spinach

half a stick celery

1 cup cold water or

1 cup cold infused ginger water (put three slices of ginger in half liter water and leave for at least 8hrs in fridge)

4 tablespoon non fat yogurt (Vanilla is best but you can use strawberry too)

3 to 4 ice cubes

2 teaspoon grounded flaxseed (flaxseed meal)

Blend all together and enjoy

or

1 prehiSPAnic cocoon Apple and Spinach Smoothie

1/2 apple, diced

8 leaves spinach

half a stick celery

1 cup cold water or

1 cup cold infused ginger water (put three slices of ginger in half liter water and leave for at least 8 in fridge)

4 tablespoon non fat yogurt (Vanilla is best but you can use strawberry too)

3 to 4 ice cubes

2 teaspoon grounded flaxseed (flaxseed meal)

Blend all together and enjoy!!

Mid-afternoon Snack: Fruits (except bananas)

IF YOU CAN'T MAKE A SMOOTHIE BECAUSE YOU ARE AT WORK, PREPARE A FRUIT AND VEGGIE SALAD FOR LUNCH!!!

Dinner: 
prehiSPAnic cocoon Baked Chicken Breast with Red Peppers,

1 Chicken Breast

Salt

Pepper

1 teaspoon Olive Oil

2 slices Onion, diced

1/4 Red Sweet Pepper, diced

In a pot put water to boil and add a 1/4 teaspoon salt and a dash of black pepper.

Add chicken to water and let boil for about 10 minutes.

Remove from water and let cool a bit then season chicken with recado or chicken seasoning, salt and black pepper.

Spray baking dish with oil or use 1 teaspoon Olive oil to grease dish.

Put chicken in a baking dish.

Heat oven at 350º.

Add onions and sweet pepper to the chicken in the baking dish.

Take 1/2 cup of the chicken broth and mix a small bit of the “recado (Annato seasoning)/ Sazon Goya Culantro y achiote” in the broth and pour half into baking dish.

Place in the oven and cook for about 15 minutes or until fully cooked. You can use the other half of the broth seasoning if you need to add it during baking time if it cooks out.

Remove from oven

and serve with

prehiSPAnic cocoon Mixed Veggie Leaves Salad I

1 cup Lettuce

1 leaf Kale

6 to 8 leaves Spinach

1 tbsp olive oil

Mix veggies and drizzled Olive Oil over it and ENJOY!!!!

OR

prehiSPAnic cocoon Mixed Veggie Leaves Salad II

1/2 cup Cabbage

1 cup Lettuce

6 to 8 leaves Spinach

1 tbsp olive oil

Mix veggies and drizzled Olive Oil over it and ENJOY!!!!

with

prehiSPAnic cocoon Steamed Green Beans

1 cup water in pot to steam Green Beans

1 cup Green Beans

Place Green beans in a metal colander and set over pot of boiling water. Cover with pot cover and allow to steam for about 4 minutes.

Sprinkled with Sea Salt

Don't forget to drink 8 cups of water throughout the day!!

Day 2

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Breakfast: 
prehiSPAnic cocoon Banana and Spinach Smoothie

1 banana, sliced

8 leaves spinach

1 cup cold water or

1 1/4 cup cold low fat milk

3 to 4 ice cubes

2 teaspoon grounded flaxseed (flaxseed meal)

Blend all together and enjoy.

Lunch: 
prehiSPAnic cocoon Steamed Vegetables

1/2 cup broccoli

1/2 cup cauliflower

1/4 cup carrots

1/2 cup string beans

1/4 cup kernel corn

1/4 cup celery

6 to 8 leaves spinach

You can choose any 4 or 5 vegetables to make your salad or all if you wish.

or

prehiSPAnic Cocoon Lettuce Delight Salad

2-3 leaves lettuce

1 carrot (shredded)

1 tomato

1/4 cucumber

½ tsp Olive Oil

Mix all vegetables together and pour Olive oil or dressing it. Enjoy!!!

Mid-afternoon Snack: 2 to 3 Bananas and a glass of Milk

Dinner: 
prehiSPAnic cocoon Steamed Fish with 3 Veggies (Oven Baked)

Choose 3 veggies from Tomatoes, carrots, zucchini, celery and cauliflower

Other ingredients

Salt

Black pepper

1/2 slice onion, diced

Basil pieces (optional)

1/2 teaspoon Olive oil

Season fish with salt and black pepper and set on a piece of aluminum foil that can be folded.

Dice if tomatoes, carrots, zucchini or celery.

Fold foil and set on baking sheet in oven at 350º for 20 to 25 minutes or until cooked.

Be careful when opening foil as steam is hot.

Enjoy!!!!

Day 3

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Breakfast: 
prehiSPAnic cocoon Pineapple and Spinach Smoothie

(Save some of the remaining slices of pineapple by putting in a zip lock bag and freezing for later in the week when we do this smoothie again)

prehiSPAnic cocoon Pineapple and Spinach Smoothie

1 ring slice pineapple

8 leaves spinach

1/2 stick celery

1 cup cold water or

1 cup cold infused ginger water (put three slices of ginger in half liter water and leave for at least 8 in fridge)

4 tablespoon non fat yogurt (Vanilla best but you can use strawberry, plain or peach too)

3 to 4 ice cubes

Blend all together and enjoy

Lunch: 
prehiSPAnic cocoon Pineapple Granola N Honey Delight

2 to 4 slices pineapple

Granola

Honey

1 teaspoon grounded Flaxseed

Dice pineapple and sprinkle Flaxseed and Granola over it and drizzle with honey.

Enjoy!!

Mid-afternoon Snack: 1 apple

Dinner: 
prehiSPAnic cocoon Sautéed Chicken Salad

Ingredients:

1 lb chicken breast, shredded

1/2 stalk chopped celery

1 slice onion, diced

1/4 bell peppers, diced

1 cup halved red grapes

1/4 cup mayonnaise

salt and pepper to taste

Cut chicken into strips and season with salt and black pepper.

When it is cooled, shred and place it in a large mixing bowl.

Place 2 tbsp olive oil to heat the sauté onions, bell pepper and celery.

Add shredded chicken and mix and cook for a minute more.

Cut your grapes in halves or quarters and add to your sautéed chicken.

Add mayo and mix well.

Serve chilled on a bed of fresh romaine, or iceberg lettuce or with crackers.

OR

prehiSPAnic cocoon Grilled Chicken Breast

1 Chicken Breast

A pinch of Salt

Garlic and Black Pepper

Onion Powder

Heat grill at 350º to 400º

Season chicken breast with Salt, Garlic and Black Pepper mix and Onion Powder.

Place chicken on grill and cook for about 45 minutes turning so both sides get cooked.

Remove when meat is cook through. Enjoy!!!!

with

a prehiSPAnic cocoon Garden Salad

1 cup shredded lettuce

1 tomato, sliced or diced

1 slice onion, cut in half

1/2 avocado, sliced

1 carrot, sliced

1/4 apple, diced

8 grapes

1/2 lime or lemon, squeezed or 1 tablespoon Olive Oil

Mix all vegetables and squeeze lime or lemon or drizzle Olive Oil over it and enjoy.

Don't forget to drink 8 cups of water throughout the day!!

Day 4

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Breakfast: 
prehiSPAnic cocoon Scrambled Eggs N Tomatoes

3 egg whites or you can have 1 whole and two whites

1 tomato

2 tablespoon Olive Oil

Scramble eggs and mix diced tomatoes in it and cook in heated

Olive oil

ENJOY!!!

Lunch: 
prehiSPAnic cocoon Strawberry and Spinach Smoothie

8 strawberries, sliced

8 leaves spinach

1/2 stick celery

1 1/4 cup non fat or low fat milk or water

3 to 4 ice cubes

2 teaspoon flaxseed meal

Blend all together and enjoy!

OR

A BOWL OF STRAWBERRIES

OR 
prehiSPAnic cocoon Strawberry Spinach Salad

1 - 16 oz bag baby spinach leaves

1/2 cup sliced green onions

1/3 cup almonds, chopped or slices

1 cup sliced strawberries

2-3 Tbsp chopped fresh dill (optional)

Dressing:

1/4 cup red wine vinegar

1/4 cup Splenda

1 tsp. finely minced fresh garlic

1/4 tsp. sea salt

1/4 tsp. black pepper

1/4 tsp. dry mustard powder

1/4 tsp. onion powder

1/2 cup extra virgin olive oil

In a small bowl, whisk together the red wine vinegar, Splenda, garlic, salt, black pepper, dry mustard, and onion powder.

When those ingredients are well combined, whisk in olive oil and let dressing flavors blend while you prepare other ingredients.

Wash spinach if needed and spin dry or dry with paper towels.

Place spinach in large mixing bowl.

Thinly slice green onions and add to spinach in bowl.

Add chopped or sliced almonds and mix together.

Whisk dressing a few time to be sure it's well-mixed, then add desired amount of dressing to salad and toss. (You will not need all the dressing.)

Arrange salad on individual serving plates.

Toss sliced strawberries with 1-2 tbsp of dressing, then arrange strawberries over salad on each plate and serve.

Mid-afternoon Snack: 2 to 4 tomatoes, salt and black pepper (optional)

Dinner:
prehiSPAnic cocoon Steamed Fish with 3 Veggies (Oven Baked)

Choose 3 veggies from Tomatoes, carrots, zucchini, celery and cauliflower

Other ingredients

Salt

Black pepper

1/2 slice onion, diced

Basil pieces (optional)

1/2 teaspoon Olive oil

Season fish with salt and black pepper and set on a piece of aluminium foil that can be folded.

Dice if tomatoes, carrots, zucchini or celery.

Fold foil and set on baking sheet in oven at 350º for 20 to 25 minutes or until cooked.

Be careful when opening foil as steam is hot.

OR

prehiSPAnic cocoon Steamed Fish (Oven Baked)

1 fish or 2 fish fillets

A pinch of Salt

A dash of Black pepper

1 slice onion, diced

Basil leaves (optional)

kernel corn (optional)

Season fish with salt and black pepper and set on a piece of aluminium foil that can be folded.

Add diced onion and basil leaves that is cut in small pieces.

Fold foil and set on baking sheet in oven at 350º for 20 to 25 minutes or until cooked.

Be careful when opening foil as steam is hot.

Enjoy!!!!

with

prehiSPAnic cocoon Simple Tomato, Cucumber and Spinach Salad

1 Tomato,

1/2 Cucumber

3 leaves Spinach

a dash Salt and Black pepper is optional

½ tbsp Olive Oil

Mix cucumber and spinach together and add tomatoes.

Sprinkle some salt, pepper and Olive Oil over it and ENJOY!!!!

OR

prehiSPAnic cocoon Baked Chicken Breast N Tomatoes, Cucumbers and Spinach

Ingredients

1 Chicken Breast

Salt

Pepper

1 slice Onion, diced

1/2 Cucumber, thinly sliced

1/4 Sweet Pepper, diced

1 - 2 tomato, sliced

6 - 8 leaves spinach

Recado - Coriander & Annatto Season

In a pot put water to boil and add a 1/4 teaspoon salt and a dash of black pepper.

Add chicken to water and let boil for about 10 minutes.

Remove from water and let cool a bit then season chicken with Coriander & Annatto Season (recado), salt and black pepper. Save some of the broth to add to chicken before you put it in the oven.

Heat oven at 350º.

Place chicken in a piece of aluminum foil that you will be able to fold.

Cover chicken with tomatoes, onion, sweet peppers, cucumber and spinach and add 2 tablespoon chicken broth and fold.

Put packet of chicken and veggies in a baking dish or on a cookie sheet.

Place in the oven and cook for about 15 minutes or until fully cooked.

Remove from oven and serve.

Day 5

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Breakfast:
prehiSPAnic cocoon Boiled Eggs N Red Pepper

Boil two eggs and slice

Sauté ½ red pepper, sliced FOR SIDE OR leave raw

Lunch:

prehiSPAnic cocoon Strawberry, Banana and Spinach Smoothie

4 large or 6 small strawberries, sliced

1 banana, sliced

6 leaves spinach

1/2 stick celery

1 1/4 cup non fat or low fat milk

3 to 4 ice cubes

Blend all together and enjoy

OR

prehiSPAnic cocoon H2O Fruit Salad

1- 2 slices pineapple, diced

1 orange, segmented

1- 2 rings watermelon, diced

Mix together and Enjoy!!!

Mid-afternoon Snack: 2 to 3 bananas

Dinner:

prehiSPAnic cocoon Grilled Chicken Breast

1 Chicken Breast

pinch of Salt

Garlic and Black Pepper

Onion Powder

Heat grill at 350º to 400º

Season chicken breast with Salt, Garlic and Black Pepper Mix and Onion Powder.

Place chicken on grill and cook for about 45 minutes turning so both sides get cooked.

Remove when meat is cook through. Enjoy!!!!

WITH

prehiSPAnic cocoon Garden Salad

1 cup shredded lettuce

1 tomato, sliced or diced

1 slice onions, cut in half

1/2 avocado, sliced

1 carrot, sliced

1/4 apple, diced

8 grapes

1/2 lime or lemon, squeezed or 1 tablespoon Olive Oil

Mix all vegetables and squeeze lime or lemon or drizzle Olive Oil over it and ENJOY!!

OR

prehiSPAnic cocoon Sautéed Shrimps

10 shrimps, cleaned

1/2 onion, diced

1/4 bell pepper, diced

salt

garlic and pepper seasoning

4 tablespoon olive oil

After cleaning shrimps use paper towel to remove unnecessary dampness.

Season shrimps with salt and garlic and pepper seasoning.

Heat Olive oil and place onions and bell peppers in oil and stir constantly until onions are translucent.

Remove onions and bell peppers from frying pan and put shrimps in remaining oil that was previously used.

After a minute add onions and bell peppers and mix them together as you continue to stir in pan.

Cook for a little while more and remove from pan.

Serve with

prehiSPAnic cocoon Green Salad

1 cup Lettuce, shredded

1 cucumber, diced

6 leaves spinach (optional)

1 green Apple (optional)

4 to 6 pieces broccoli, raw or steamed

½ tsp Olive Oil or reduced fat Balsamic Vinaigrette, Lime or Light Dressing of your choice

Mix together all vegetables and apple, if you added this fruit, then drizzle olive oil over it or a squeeze of lime. some reduced fat Balsamic Vinaigrette or Light Dressing of your choice and ENJOY!!!!

and 1 sliced tomatoes with ½ tbsp olive oil(optional)

OR

prehiSPAnic cocoon Baked Chicken

1 Chicken Breast of 1 Chicken Leg and Thigh

Salt

Pepper

2 slices Onion, diced

1 Carrot, thinly sliced

1 stalk Celery, diced

1/4 Sweet Pepper, diced

In a pot put water to boil and add a 1/4 teaspoon salt and a dash of black pepper.

Add chicken and carrot to water and let boil for about 10 minutes.

Remove from water and let cool a bit then season chicken with recado, salt and black pepper.

Put chicken in a baking dish.

Heat oven at 350º.

Add onions, carrot, celery and sweet pepper to the chicken in the baking disk.

Take 1/2 cup of the chicken broth and mix a small bit of the recado- Coriander and annatto Seasoning in the broth and pour into baking dish.

Place in the oven and cook for about 15 minutes or until fully cooked.

Remove from oven and serve.

with

prehiSPAnic cocoon Steamed Broccoli

1 cup Broccoli

Sea salt

1 cup water

Olive Oil

Run water over the broccoli pieces to clean them thoroughly.

Pour of water approx. 2 to 3 inches into a saucepan and bring this to the boil.

Lower the heat just slightly so that the water should still be boiling, then place a metal colander on the pan so that it rests on top without water coming through the bottom of the colander.

Place vegetables in colander and set pot's lid over the colander to cover.

Steam the broccoli for 4 minutes.

Place the steamed broccoli in a bowl and drizzle with olive oil and some salt.

Be sure to mix the veggies so that the olive oil is spread throughout as this adds to the flavour.

Serve immediately.

Day 6

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Breakfast:
prehiSPAnic cocoon Pineapple and Spinach Smoothie

1 ring slice pineapple

8 leaves spinach

1 cup cold water or

1 cup cold infused ginger water (put three slices of ginger in half liter water and leave for at least 8 in fridge)

4 tablespoon non fat yogurt (Vanilla best but you can use strawberry, plain or peach too)

3 to 4 ice cubes

Blend all together and enjoy

Mid-morning Snack: 1 tomato, sliced with a little salt and black pepper (optional)

Lunch:

A slice turkey ham

with

prehiSPAnic cocoon Green Salad

1 cup Lettuce, shredded

1 cucumber, diced

6 leaves spinach (optional)

1 green Apple (optional)

4 to 6 pieces steamed broccoli

½ tsp Olive Oil or Light Dressing of your choice

Mix together all vegetables and apple, if you added this fruit, then pour olive oil over it and ENJOY!!!!

Mid-afternoon Snack: 1 tomato, sliced with a little salt and black pepper (optional)

Dinner: 
prehiSPAnic cocoon Steak with Onions N Bell Peppers

1 lean steak

Salt

Garlic and Pepper Seasoning

2 tablespoon Olive Oil

1 slice onion, diced

1/4 Green, Red or Yellow Bell Pepper

Heat Olive Oil and season steak with salt and garlic and pepper seasoning.

Saute onion and bell pepper then remove from oil and set aside.

Add seasoned steak to oil and cook to doneness you like. Return onion and bell pepper in the last few minutes of cooking.

Remove from pan, serve and ENJOY!!!

with

prehiSPAnic cocoon Steamed Green Beans, Corn, Carrots and Broccoli

1/4 cup green beans

1/4 cup corn

1 carrot, diced

1/2 cup broccoli florets

Run water over the broccoli pieces to clean them thoroughly.

Pour a small amount of water into a saucepan (approx. 2 to 3 inches) and bring this to the boil.

Lower the heat just slightly so that the water should still be boiling, then place a metal colander on the pan so that it rests on top without water coming through the bottom of the colander.

Place vegetables in colander and set pot's lid over the colander to cover.

Steam the vegetables for 4 minutes.

Place the steamed veggies in a bowl and drizzle with olive oil and some salt.

Be sure to mix the veggies so that the olive oil is spread throughout as this adds to the flavour.

Serve immediately.

OR

prehiSPAnic cocoon Baked Steak

1 steak

1 clove minced garlic

5 strips of red pepper

1 tablespoons olive oil

1 tablespoon butter or margarine

1 cup water

1 slice onion

parsley

salt

Black pepper

Preheat oven to 350º. Add butter or margarine in baking pan and stir until melted. Add all ingredients in the pan and cover with a lid. Place steak in oven and bake for about 2 hours, until steak is tender.

Remove from oven and enjoy!!!

with

prehiSPAnic cocoon Steamed Green Beans, Corn, Carrots and Broccoli

1/4 cup green beans

1/4 cup corn

1 carrot, diced

1/2 cup broccoli florets

Run water over the broccoli pieces to clean them thoroughly.

Pour a small amount of water into a saucepan (approx. 2 to 3 inches) and bring this to the boil.

Lower the heat just slightly so that the water should still be boiling, then place a metal colander on the pan so that it rests on top without water coming through the bottom of the colander.

Place vegetables in colander and set pot's lid over the colander to cover.

Steam the vegetables for 4 minutes.

Place the steamed veggies in a bowl and drizzle with olive oil and some salt.

Be sure to mix the veggies so that the olive oil is spread throughout as this adds to the flavour.

Serve immediately.

OR

prehiSPAnic cocoon Green Salad

1 cup Lettuce, shredded

1 cucumber, diced

6 leaves spinach (optional)

1 green Apple (optional)

4 to 6 pieces steamed broccoli

½ tsp Olive Oil or Light Dressing of your choice

Mix together all vegetables and apple, if you added this fruit, top with Dressing of your choice from two suggested.

Day 7

DON’T FORGET TO DRINK 8 GLASSES OF WATER THROUGHOUT THE DAY!!!

Breakfast: 
prehiSPAnic cocoon Omelette with Bell Peppers

3 egg whites, beaten

a half cup bell peppers

a tiny pinch of salt

2 tablespoon Olive oil

Heat frying pan with olive oil and put beaten egg whites in and sprinkle bell peppers, sprinkle a little salt and cook. You can fold or leave whole.

The idea is to use as little salt or get the "no salt" seasoning that is its substitute.

with

2 to 3 slices Tomatoes with a little salt and black pepper if you would like to add a little taste.

Lunch: 
prehiSPAnic cocoon Pineapple and Spinach Smoothie

1 ring slice pineapple

8 leaves spinach

1 cup cold water or

1 cup cold infused ginger water (put three slices of ginger in half liter water and leave for at least 8 in fridge)

4 tablespoon non fat yogurt (Vanilla best but you can use strawberry, plain or peach too)

3 to 4 ice cubes

Blend all together and enjoy

OR

prehiSPAnic cocoon Pineapple N Cucumber Salad

2 slices pineapple, diced (fresh or from the can if you can't get fresh pineapple)

1/2 cucumber, diced

A dash of Salt

a squeeze of lemon (optional)

Mix together and Enjoy!!!

Mid-afternoon Snack: 1/2 CUP SERVING OF SUNFLOWER SEEDS OR ALMONDS

Dinner: 
prehiSPAnic cocoon Steamed Fish with Tomatoes (Oven Baked)

1 fish or 2 fish fillets

1 tomato, sliced

A pinch of Salt

A dash of Black pepper

1 slice onion, diced

Basil leaves (optional)

kernel corn (optional)

Season fish with salt and black pepper and set on a piece of aluminum foil that can be folded.

Add diced onion and slices of tomato and basil leaves that is cut in small pieces.

Fold foil and set on baking sheet in oven at 350º for 20 to 25 minutes or until cooked.

Be careful when opening foil as steam is hot.

Enjoy!!!!