Wednesday, September 18, 2013

sample meal plan and recipes

MEALS for the day (just an example of what a day could look like):

7:30 breakfast- oatmeal. spinach omelet (made with 3 egg whites and a whole egg).  WATER. vitamins (fish oil, b vitamins, CLA to help with fat loss)

10:00 mid-morning snack- protein shake after your workout.  and maybe a few almonds.

12:00 lunch-salad with tomatoes and almonds, a squeeze of lime and some pepper, salmon, and sweet potatoes. WATER.  another CLA pill.

2:30 afternoon snack-ezekial toast (freezer section of health food store) with some coconut oil spread on top or some organic peanut butter (i've heard good things about PB2 but haven't tried it.  you could mix some of that with some natural peanut butter.)

6:00 dinner- grilled chicken, brown or wild rice (or quinoa), and a veggie from the veggies listed on the third link in the 'diet tips' post. WATER.  CLA.

8:00 evening snack- a piece of fruit, cottage cheese, and a glass of herbal tea.



Avocado Protein Shake- 1/4 frozen avocado, handful frozen spinach, about 1/2 cup almond milk?  (i really just pour some in til it looks about right), 5 ice cubes, a scoop of protein powder  (we use muscle milk).

Pour it all in a blender and blend til smooth.  Creamy, delicious and full of protein, good fat, and veggies.

Peanut Butter/Banana smoothie- 1 frozen banana, 1 T. natural peanut butter (I really want to try the PB2.  it's healthier), 5 ice cubes,  1/2 cup almond milk, a T. honey (preferably RAW honey.  health food store).   optional: protein powder (you could get a peanut butter flavored one!)

Pour all in a blender and mix til smooth.

Oatmeal- This is a great meal to eat before your workout, along with a few egg whites (protein).
1/2 cup old-fashioned oats, 1/2 cup almond milk and 1/2 cup water (really you should do 1 cup water and leave out the almond milk, but I just can't do it.  almond milk gives more flavor.  it's the healthy fat.) a dash of salt.

stir around and cook in microwave for about 2 minutes (watch nearby so it doesn't boil over).

add a truvia packet (granules made from the stevia plant), a dash of vanilla, and a few shakes of cinnamon.

only every once in awhile i'll add a peach or some blueberries or apples to it.  most days i eat it without fruit.  remember to make some egg whites too!

oatmeal pancakes-  i've posted the recipe before.  Here's the link.  these are great!   they have egg whites, cottage cheese, and oats.  awesome breakfast.  just be sure not to pour tons of syrup on top.  i've had them with a tsp of coconut oil spread on top (don't overdo that either.  it IS a fat.  fat is good for us but not too much), and a sprinkle of the truvia.

sweet potatoes- I LOVE sweet potatoes.  (note: sweet potatoes are yellow, yams are orange.  they're in the same family and both are good for you but after reading about them i think sweet potatoes are better and, in my opinion YUMMIER.)  I like to buy like 6 at a time and prepare them in big batches so that I always have some ready in the fridge, for lunches or dinners.

wash and peel potatoes.
cut into small squares.
spread evenly in a single layer on a cookie sheet.
pour a couple Tablespoons of olive oil over them. (or you could use melted coconut oil)
sprinkle with salt, pepper, and cinnamon.  (experiment with different flavors.  you could do rosemary instead of cinnamon, or do garlic salt, or cayenne pepper.  so many options)

Put in preheated 400 degree oven for about 25-30 minutes.  Let cool and enjoy.

LOVE THESE!  they're great as a side with some lean meat and veggies or a salad.  Just remember your portion sizes from the 'diet tips' post.

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