Week 2 Blogilates New Body Makeover 3j5x3o
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FOOD Meal 1 2 CLEAN EGG MUFFINS* 1/4 cup uncooked Quinoa 3 TB Flaxseed – Ground 1/2 cup berries
CALORIES
CARB
FAT
PROTEIN
85 160 100 42 387
2.4 30 6.5 10.7 49.6
2.6 3 7.5 0.2 13.3
12.3 6 Quinoa can be sweetened with stevia or a touch of honey or agave 5 if necessary. 0.5 23.8
21 11 1 9.5 215 252.5 510 42.5
5.1 2.4 0.1 2.2 1.1 3.5 14.4 1.2
0.2 0.1 0 0 14.3 0.8 15.4 1.3
0.8 0.5 0 0.5 18.8 53 73.6 6.1
*CLEAN EGG MUFFINS RECIPE: (Makes 12) 1/2 red bell pepper 1 roma tomatoes 5 basil leaves 2 scallions (green onion) 3 whole eggs 2 cups of egg whites Makes 12 servings Per muffin
NOTES
1. Chop up all of your veggies! Then mix them together in a large bowl. Next, whisk your whole eggs and egg whites together in another bowl. 2. Line your muffin tins with cupcake holders and spray with PAM. If you don’t have liners, you can directly spray PAM onto the tin. Then fill your cups with about a tablespoon of egg mixture. 3. Next fill the rest of the cup up with veggies! Then fill to the top with the rest of your eggs. You can pretty much fill to the brim. 4. Pop them into the oven at 375F for about 20-‐30 min or until you see that they are firm on top. Read more at http://www.blogilates.com/recipe-‐index/quick-‐high-‐ protein-‐breakfast-‐idea-‐clean-‐egg-‐muffins
Meal 2 1 cup Carrots ½ cup hummus
Meal 3 1 medium orange TUNA SALAD*
*TUNA SALAD RECIPE: (Makes 6 servings) I5 oz canned tuna in water 2 cups brown rice, cooked 4 boiled egg whites, chopped 2 Apples, chopped 2 celery stalks, chopped Dressing: 6 tablespoons extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced salt and pepper to taste
Meal 4 1 serving vanilla whey protein powder Meal 5 3 ounce baked salmon medium baked sweet potato 1 cup steamed broccoli
TOTAL
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
62 323 385
15.4 30 45.4
0.2 18.4 18.6
1.2 26.8 28
493 436 68 186 12
0 91.6 0.8 49.4 2.8
3.5 3.2 0.4 0.6 0
720 0 3 4 4 3 9
0
84
0
0.5 1.3 0.9 0.6 2
0 0 0 0.1 0
0.2 0 0.1 0.1 0.4
150
7
2.5
26
175 100 55 330
0 24 11.2 35.2
11 0 0.6 11.6
19 2 3.7 24.7
1437
161.2 45%
54.5 34%
110 31%
108.5 Mix ingredients. 9 14.4 0.9 0.6
FOOD Meal 1 2 CLEAN EGG MUFFINS 1/4 cup uncooked Quinoa 3 TB Flaxseed – Ground 1/2 cup berries
Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted ½ cup pineapple
Meal 3 TUNA SALAD 1 medium orange
Meal 4 1 serving vanilla whey protein powder Meal 5 HEALTHIEST QUESADILLA EVER* 2 tbs Salsa 1/4 Avocado
*HEALTHIEST QUESADILLA EVER RECIPE: Tortillas: 6 TBS of egg whites 2 TBS coconut flour 1/8 tsp baking powder Meat Filling: 1/4 lb (4 oz) of 99% fat free ground turkey, 1/4 cup of lite mozzarella cheese 3 celery stalks
TOTAL
CALORIES
CARB
FAT
PROTEIN
88.4 160 100 42 390.4
2.6 30 6.5 10.7 49.8
2.8 3 7.5 0.2 13.5
130 40 170
10 11 22
4 0 4
323 62 385
30 15.4 45.4
18.4 0.2 18.6
26.8 1.2 28
150
7
2.5
26
324 9 80 413
15.8 2 4.5 22.3
7.9 0 7.5 15.4
314
15.3
6.9
47 60 0
0.7 10
0.2 1.5
120 80 17
0 1 4.1
1 5 0.2
1508.4
146.5 39%
54 32%
NOTES
12 Quinoa can be sweetened with stevia, honey, or agave. See egg 6 muffin recipe from Monday. Cook quinoa with water then add in 5 flax seed and berries for garnish. 0.5 23.5
14 Can sub with steamed edamame. 0.5 14.5
46.7 0.5 1 48.2 1. Pour flour into egg whites. Add 1/8 tsp baking powder for fluffiness (optional). 2. Chop celery and saute' over medium heat. 48.7 3. In a separate skillet, over medium heat, pour half of batter. After it has dried on top, flip onto plate. 5. Pour second half of 9.9 batter into skillet. 5. In the meantime, once celery has crisped, add 2 meat and seasonings. 5. Brown the meat, then add mixture to tortilla on plate. 6. Sprinkle with cheese, then top with second tortilla. Read more at: 28 http://www.blogilates.com/videos/healthiest-‐quesadilla-‐ever-‐ 6 obesity-‐as-‐a-‐disease 0.8
140.2 37%
FOOD Meal 1 Garden Scramble: 3 scrambled egg whites 1/4 cup of lite mozzarella cheese ½ cup Spinach, chopped ¼ cup chopped Tomatoes ¼ cup chopped Green Peppers ¼ cup chopped Onions 2 tbs Salsa 1/4 Avocado 1 cup roasted red potatoes
Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted Apple
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TB almond butter 1 medium Banana 1 serving EAS vanilla 100% whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
Meal 5 3 ounce baked salmon 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted red potatoes
TOTAL
CALORIES
CARB
FAT
PROTEIN
NOTES
10.8 6 0.5 0.5 0.5 0.5 0.5 1 3 23.3
51 80 5 10 10 20 9 80 110 375
0.7 1 0.5 2 2 4 2 4.5 24 40.7
0.2 5 0 0 0 0 0 7.5 0 12.7
130 93 223
10 24.7 34.7
4 0.3 4.3
100 105 150 30 385
3.4 27 7 4 41.4
9.4 0.4 2.5 1.3 13.6
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
175 119 10 110 414
0 0 1 24 25
11 13.5 0 0 24.5
19 0 1 3 23
1582
165.8 42%
63.6 36%
98.4 25%
14 can sub with steamed edamame. 0.5 14.5
2.4 Can also sub peanut butter for almond butter. 1.2 26 0.5 30.1
CALORIES
CARB
FAT
PROTEIN
85 160 100 42 387
2.4 30 6.5 10.7 49.6
2.6 3 7.5 0.2 13.3
12.3 6 Quinoa can be sweetened with stevia or a touch of honey or agave 5 if necessary. 0.5 23.8
21 11 1 9.5 215 252.5 510 42.5
5.1 2.4 0.1 2.2 1.1 3.5 14.4 1.2
0.2 0.1 0 0 14.3 0.8 15.4 1.3
0.8 0.5 0 0.5 18.8 53 73.6 6.1
*CLEAN EGG MUFFINS RECIPE: (Makes 12) 1/2 red bell pepper 1 roma tomatoes 5 basil leaves 2 scallions (green onion) 3 whole eggs 2 cups of egg whites Makes 12 servings Per muffin
NOTES
1. Chop up all of your veggies! Then mix them together in a large bowl. Next, whisk your whole eggs and egg whites together in another bowl. 2. Line your muffin tins with cupcake holders and spray with PAM. If you don’t have liners, you can directly spray PAM onto the tin. Then fill your cups with about a tablespoon of egg mixture. 3. Next fill the rest of the cup up with veggies! Then fill to the top with the rest of your eggs. You can pretty much fill to the brim. 4. Pop them into the oven at 375F for about 20-‐30 min or until you see that they are firm on top. Read more at http://www.blogilates.com/recipe-‐index/quick-‐high-‐ protein-‐breakfast-‐idea-‐clean-‐egg-‐muffins
Meal 2 1 cup Carrots ½ cup hummus
Meal 3 1 medium orange TUNA SALAD*
*TUNA SALAD RECIPE: (Makes 6 servings) I5 oz canned tuna in water 2 cups brown rice, cooked 4 boiled egg whites, chopped 2 Apples, chopped 2 celery stalks, chopped Dressing: 6 tablespoons extra virgin olive oil 2 tablespoons apple cidar vinegar 2 tablespoons fresh parsley, chopped 1 tablespoon fresh lemon juice 1 teaspoon dried basil pinch of dried oregano 2 garlic cloves minced salt and pepper to taste
Meal 4 1 serving vanilla whey protein powder Meal 5 3 ounce baked salmon medium baked sweet potato 1 cup steamed broccoli
TOTAL
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
62 323 385
15.4 30 45.4
0.2 18.4 18.6
1.2 26.8 28
493 436 68 186 12
0 91.6 0.8 49.4 2.8
3.5 3.2 0.4 0.6 0
720 0 3 4 4 3 9
0
84
0
0.5 1.3 0.9 0.6 2
0 0 0 0.1 0
0.2 0 0.1 0.1 0.4
150
7
2.5
26
175 100 55 330
0 24 11.2 35.2
11 0 0.6 11.6
19 2 3.7 24.7
1437
161.2 45%
54.5 34%
110 31%
108.5 Mix ingredients. 9 14.4 0.9 0.6
FOOD Meal 1 2 CLEAN EGG MUFFINS 1/4 cup uncooked Quinoa 3 TB Flaxseed – Ground 1/2 cup berries
Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted ½ cup pineapple
Meal 3 TUNA SALAD 1 medium orange
Meal 4 1 serving vanilla whey protein powder Meal 5 HEALTHIEST QUESADILLA EVER* 2 tbs Salsa 1/4 Avocado
*HEALTHIEST QUESADILLA EVER RECIPE: Tortillas: 6 TBS of egg whites 2 TBS coconut flour 1/8 tsp baking powder Meat Filling: 1/4 lb (4 oz) of 99% fat free ground turkey, 1/4 cup of lite mozzarella cheese 3 celery stalks
TOTAL
CALORIES
CARB
FAT
PROTEIN
88.4 160 100 42 390.4
2.6 30 6.5 10.7 49.8
2.8 3 7.5 0.2 13.5
130 40 170
10 11 22
4 0 4
323 62 385
30 15.4 45.4
18.4 0.2 18.6
26.8 1.2 28
150
7
2.5
26
324 9 80 413
15.8 2 4.5 22.3
7.9 0 7.5 15.4
314
15.3
6.9
47 60 0
0.7 10
0.2 1.5
120 80 17
0 1 4.1
1 5 0.2
1508.4
146.5 39%
54 32%
NOTES
12 Quinoa can be sweetened with stevia, honey, or agave. See egg 6 muffin recipe from Monday. Cook quinoa with water then add in 5 flax seed and berries for garnish. 0.5 23.5
14 Can sub with steamed edamame. 0.5 14.5
46.7 0.5 1 48.2 1. Pour flour into egg whites. Add 1/8 tsp baking powder for fluffiness (optional). 2. Chop celery and saute' over medium heat. 48.7 3. In a separate skillet, over medium heat, pour half of batter. After it has dried on top, flip onto plate. 5. Pour second half of 9.9 batter into skillet. 5. In the meantime, once celery has crisped, add 2 meat and seasonings. 5. Brown the meat, then add mixture to tortilla on plate. 6. Sprinkle with cheese, then top with second tortilla. Read more at: 28 http://www.blogilates.com/videos/healthiest-‐quesadilla-‐ever-‐ 6 obesity-‐as-‐a-‐disease 0.8
140.2 37%
FOOD Meal 1 Garden Scramble: 3 scrambled egg whites 1/4 cup of lite mozzarella cheese ½ cup Spinach, chopped ¼ cup chopped Tomatoes ¼ cup chopped Green Peppers ¼ cup chopped Onions 2 tbs Salsa 1/4 Avocado 1 cup roasted red potatoes
Meal 2 ¼ cup Seapoint Farms Edamame, dry roasted, lightly salted Apple
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TB almond butter 1 medium Banana 1 serving EAS vanilla 100% whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
Meal 5 3 ounce baked salmon 1 tbsp olive oil 1 cup sautéed spinach 1 cup roasted red potatoes
TOTAL
CALORIES
CARB
FAT
PROTEIN
NOTES
10.8 6 0.5 0.5 0.5 0.5 0.5 1 3 23.3
51 80 5 10 10 20 9 80 110 375
0.7 1 0.5 2 2 4 2 4.5 24 40.7
0.2 5 0 0 0 0 0 7.5 0 12.7
130 93 223
10 24.7 34.7
4 0.3 4.3
100 105 150 30 385
3.4 27 7 4 41.4
9.4 0.4 2.5 1.3 13.6
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
175 119 10 110 414
0 0 1 24 25
11 13.5 0 0 24.5
19 0 1 3 23
1582
165.8 42%
63.6 36%
98.4 25%
14 can sub with steamed edamame. 0.5 14.5
2.4 Can also sub peanut butter for almond butter. 1.2 26 0.5 30.1
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