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FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
Meal 2 2 stalks of celery 2 TB Natural Peanut Butter
Meal 3 Turkey, Bean, and Avocado Bowl ½ cup black beans 3 oz. lean ground turkey 1 TB cilantro (optional) 1/2 cup brown rice ¼ avocado
Meal 4 1 serving vanilla whey protein powder Meal 5 3 oz. baked chicken breast 1 tbsp olive oil 1 cup sautéed fresh green beans 1 cup steamed red peppers
TOTAL
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
16 190 206
2.7 8 10.7
0 16 16
105 128 0 109 80 422
23 0 0 23 4.5 50.5
0.5 7.1 0 0.8 7.5 15.9
7 15.9 0 2.2 1 26.1
150
7
2.5
26
187 119 44 38 388
0 0 9.9 9 18.9
4 13.5 0.4 0.3 18.2
35.2 0 2.4 1.2 38.8
1546
145.6 38%
61.9 36%
117 30%
NOTES
6 0.5 0 1 11 18.5
0.6 Can also sub almond butter instead of peanut butter 7 7.6
FOOD Meal 1 1 cup quinoa 1 tsp cinnamon + more for sprinkling 1 tsp vanilla extract 1/4 cup unsweetened applesauce 2 TB raisins 1/4 cup warmed almond milk for drizzling 1/2 gala apple, peeled and diced 1 TB pecans, chopped
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
CALORIES
CARB
FAT
PROTEIN
222
39.4
3.6
8.1 Cook quinoa, and then add toppings.
12 26 54 15 42 47 418
0.5 6.9 14.4 2 11.2 0.9 75.3
0 0 0 0.6 0 4.9 9.1
0 0 0.6 0.3 0.2 0.6 9.8
125 62 187
15 15.4 30.4
5.5 0.2 5.7
5.5 can sub sunflower seeds 1.2 6.7
140 30 15 25 10 170 390
0
3
27
5.5 3 5.5 2.5 36 52.5
0 0 0 0 1.5 4.5
2 0.5 1 0.5 4 35
150
7
2.5
26
170 10 35 15 80 65 375
0 1 7.5 2.5 1 10 22
9.5 0 0.5 0 5 2 17
1520
187.2 49%
38.8 23%
Meal 3 Chicken and Veggie Stir-‐Fry
3 oz. skinless baked chicken breast, sliced ½ cup Broccoli, chopped ½ cup carrots, sliced ¼ cup sliced onion ¼ cup sliced green/red peppers 1 cup brown rice
Meal 4 1 serving vanilla whey protein powder Meal 5 ITALIAN GROUND TURKEY 4 oz. lean ground turkey 1 cup spinach 1 bell pepper 1 cup mushrooms 1/4 cup of lite mozzarella cheese ½ cup marina sauce
TOTAL
NOTES
(use Pam cooking spray instead of oil)
Cook turkey, spinach, bell pepper, and mushrooms. Add marinara 21 sauce and cheese. 1 1.5 2 6 2 33.5
111 29%
FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TB almond butter 1/2 medium Banana 1 serving EAS vanilla 100% whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
6 0.5 0 1 11 18.5
125 62 187
15 15.4 30.4
5.5 0.2 5.7
5.5 1.2 6.7
100 53 150 30 333
3.4 13.5 7 4 27.9
9.4 0.2 2.5 1.3 13.4
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
NOTES
2.4 Can also sub peanut butter for almond butter. 0.6 26 0.5 29.5
Meal 5 Chicken & Avocado Salad 2 oz. sliced baked chicken breast 2 cups fresh spinach leaves ½ cup tomato slices ¼ avocado 2 boiled egg whites Dressing: 1 TB 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
95 15 15 80 50
0 2 3.5 4.5 1
2 0 0 7.5 0
17.5 1.5 1 1 11
120 0 3 4 4 3 9
0
14
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
HEALTHIEST COOKIE-‐ eat 3 cookies*
128
27.4
1.5
3
526
43.7
25.1
35.8
*HEALTHIEST COOKIE RECIPE (makes 12): 1 banana 1 cup dry oats 1/4 cup dried cranberries Total recipe: Per cookie:
128 105 307 100 512 42.7
27.4 26.9 54.8 28 109.7 9.1
1.5 0.4 5.3 0.5 6.2 0.5
3 1.3 10.7 0 12 1.0
TOTAL
1611
184.5 46%
62 35%
98 24%
Mush everything in a bowl with your hands then scoop onto a cookie sheet. Bake at 350F for 15-‐20 min or until slightly golden. Read more at http://www.blogilates.com/recipe-‐index/healthy-‐ desserts/easiest-‐healthiest-‐cookie-‐recipe-‐in-‐the-‐world
Meal 2 2 stalks of celery 2 TB Natural Peanut Butter
Meal 3 Turkey, Bean, and Avocado Bowl ½ cup black beans 3 oz. lean ground turkey 1 TB cilantro (optional) 1/2 cup brown rice ¼ avocado
Meal 4 1 serving vanilla whey protein powder Meal 5 3 oz. baked chicken breast 1 tbsp olive oil 1 cup sautéed fresh green beans 1 cup steamed red peppers
TOTAL
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
16 190 206
2.7 8 10.7
0 16 16
105 128 0 109 80 422
23 0 0 23 4.5 50.5
0.5 7.1 0 0.8 7.5 15.9
7 15.9 0 2.2 1 26.1
150
7
2.5
26
187 119 44 38 388
0 0 9.9 9 18.9
4 13.5 0.4 0.3 18.2
35.2 0 2.4 1.2 38.8
1546
145.6 38%
61.9 36%
117 30%
NOTES
6 0.5 0 1 11 18.5
0.6 Can also sub almond butter instead of peanut butter 7 7.6
FOOD Meal 1 1 cup quinoa 1 tsp cinnamon + more for sprinkling 1 tsp vanilla extract 1/4 cup unsweetened applesauce 2 TB raisins 1/4 cup warmed almond milk for drizzling 1/2 gala apple, peeled and diced 1 TB pecans, chopped
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
CALORIES
CARB
FAT
PROTEIN
222
39.4
3.6
8.1 Cook quinoa, and then add toppings.
12 26 54 15 42 47 418
0.5 6.9 14.4 2 11.2 0.9 75.3
0 0 0 0.6 0 4.9 9.1
0 0 0.6 0.3 0.2 0.6 9.8
125 62 187
15 15.4 30.4
5.5 0.2 5.7
5.5 can sub sunflower seeds 1.2 6.7
140 30 15 25 10 170 390
0
3
27
5.5 3 5.5 2.5 36 52.5
0 0 0 0 1.5 4.5
2 0.5 1 0.5 4 35
150
7
2.5
26
170 10 35 15 80 65 375
0 1 7.5 2.5 1 10 22
9.5 0 0.5 0 5 2 17
1520
187.2 49%
38.8 23%
Meal 3 Chicken and Veggie Stir-‐Fry
3 oz. skinless baked chicken breast, sliced ½ cup Broccoli, chopped ½ cup carrots, sliced ¼ cup sliced onion ¼ cup sliced green/red peppers 1 cup brown rice
Meal 4 1 serving vanilla whey protein powder Meal 5 ITALIAN GROUND TURKEY 4 oz. lean ground turkey 1 cup spinach 1 bell pepper 1 cup mushrooms 1/4 cup of lite mozzarella cheese ½ cup marina sauce
TOTAL
NOTES
(use Pam cooking spray instead of oil)
Cook turkey, spinach, bell pepper, and mushrooms. Add marinara 21 sauce and cheese. 1 1.5 2 6 2 33.5
111 29%
FOOD Meal 1 Oatmeal topped w/ Walnuts and Cranberries 1 cup Oatmeal, cooked 1/2 cup almond milk ¼ cup handful dried cranberries 1 TB Chopped Walnuts 3 boiled egg whites
Meal 2 1 oz. Pumpkin Seeds 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TB almond butter 1/2 medium Banana 1 serving EAS vanilla 100% whey protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
CALORIES
CARB
FAT
PROTEIN
150 30 100 50 50 380
25 4 28 1 0.5 58.5
2 1.3 0.5 5 0.5 9.3
6 0.5 0 1 11 18.5
125 62 187
15 15.4 30.4
5.5 0.2 5.7
5.5 1.2 6.7
100 53 150 30 333
3.4 13.5 7 4 27.9
9.4 0.2 2.5 1.3 13.4
50 135 185
12 12 24
0.5 8 8.5
1 6.5 7.5
NOTES
2.4 Can also sub peanut butter for almond butter. 0.6 26 0.5 29.5
Meal 5 Chicken & Avocado Salad 2 oz. sliced baked chicken breast 2 cups fresh spinach leaves ½ cup tomato slices ¼ avocado 2 boiled egg whites Dressing: 1 TB 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
95 15 15 80 50
0 2 3.5 4.5 1
2 0 0 7.5 0
17.5 1.5 1 1 11
120 0 3 4 4 3 9
0
14
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
HEALTHIEST COOKIE-‐ eat 3 cookies*
128
27.4
1.5
3
526
43.7
25.1
35.8
*HEALTHIEST COOKIE RECIPE (makes 12): 1 banana 1 cup dry oats 1/4 cup dried cranberries Total recipe: Per cookie:
128 105 307 100 512 42.7
27.4 26.9 54.8 28 109.7 9.1
1.5 0.4 5.3 0.5 6.2 0.5
3 1.3 10.7 0 12 1.0
TOTAL
1611
184.5 46%
62 35%
98 24%
Mush everything in a bowl with your hands then scoop onto a cookie sheet. Bake at 350F for 15-‐20 min or until slightly golden. Read more at http://www.blogilates.com/recipe-‐index/healthy-‐ desserts/easiest-‐healthiest-‐cookie-‐recipe-‐in-‐the-‐world
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