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FOOD Meal 1 2 CLEAN EGG MUFFINS* 1/4 cup uncooked Quinoa 3 TB Flaxseed – Ground 1/2 cup raspberries
CALORIES
CARB
FAT
PROTEIN
88.4 160 100 32 380.4
2.6 30 6.5 7 46.1
2.8 3 7.5 0.4 13.7
12 6 Quinoa can be sweetened with stevia, honey, or agave. 5 0.8 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
Directions: 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 8 oz. Non-‐fat plain Greek Yogurt 1 1/2 tablespoon dried cranberries 1 1/2 tablespoon pistachios
Meal 3 Southwest Chicken Salad 2 oz. sliced baked chicken breast 2 cups Chopped Romaine Lettuce 1/2 cup sliced tomato ¼ cup black beans ¼ cup corn 1/4 cup of lite mozzarella cheese 1/4 avocado 1/2 tablespoon sunflower seeds Salsa, 3 tablespoons
Meal 4 1 serving vanilla whey protein powder Meal 5 3 ounce baked salmon medium baked sweet potato 1 cup steamed broccoli
TOTAL
133 49 65 198
9.3 12.4 3.2 12.5
0 0 5.3 5.3
24 0 2.4 26.4
95 15 16 55 65 80 80 23 13 442
0 3 3.5 10 15 1 4.3 1 3.1 40.9
2 0.5 0.2 0 0 5 7.4 2 0 17.1
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
1500.4
141.7 38%
50.2 30%
134.8 36%
17.5 1.5 0.8 3.5 2 6 1 0.8 0.8 Use salsa as dressing 33.9
FOOD Meal 1 2 CLEAN EGG MUFFINS 1/4 cup uncooked Quinoa 3 TB Flaxseed – Ground 1/2 cup raspberries
Meal 2 1 medium apple 2 TBS Natural Peanut Butter
Meal 3 ASIAN LETTUCE WRAP 3oz. Lean ground turkey (93/7) 1 TB spicy fermented soybeans 1 can golden mushrooms 1/2 head green leaf lettuce
CALORIES
CARB
FAT
PROTEIN
88.4 160 100 32 380.4
2.6 30 6.5 7 46.1
2.8 3 7.5 0.4 13.7
93 190 283
24.7 8 32.7
0.3 16 16.3
128 40 98 27 293
0 8 19.6 5.1 32.7
7.1 0 0 0.3 7.4
12 6 5 0.8 23.8
NOTES See Monday for recipe Quinoa can be sweetened with stevia, honey, or agave. See egg muffin recipe from Monday. Cook quinoa with water then add in flax seed and berries for garnish.
0.5 7 Can also sub almond butter instead of peanut butter 7.5
15.9 1 6.5 2.5 25.9
DIRECTIONS: 1. Place the the soy beans into a frying pan or wok first. It is oily so this will provide a good slick base. High heat. If you can't find this then sub with edamame beans and a small splash of sesame oil for pan frying. 2. Throw in the mushrooms. Make sure they suck in the sauce from the soy beans. You can tell when they turn a little brownish. 3. Sprinkle 3 oz of the ground turkey on there. 4. Saute' for a few minutes until the meat is fully cooked through. 5. Cut your fresh lettuce in half and run under cold water to rinse. Chop off the nubby white part at the bottom. 6. Place the sauteed goodness in a plate and the lettuce on another plate and serve! Read more at http://www.blogilates.com/recipe-‐index/asian-‐ lettuce-‐wrap
Meal 4 1 serving vanilla whey protein powder Meal 5 Spinach salad with broiled steak 2 cups raw spinach 3 oz. broiled/baked sirloin or strip steak 1/2 cup sliced tomato ¼ cup Feta Cheese RASPBERRY VINAIGRETTE DRESSING* Dessert: 3 HEALTHIEST COOKIES*
*RASPBERRY VINAIGRETTE DRESSING RECIPE: 1 TBSP of sugar free raspberry/strawberry/blueberry/ or blackberry jam 2 TBSP of apple cider vinegar
150
7
2.5
20 155 16 100 10 128 429
2 0 3.5 1.5 5 27.4 39.4
0 5 0.2 8 0 1.5 14.7
10
0
26
2 26 0.8 5.5 0 3 Have 3 cookies. 37.3 Mix the jam and vinegar together, place in the microwave for 20 seconds, taste. If too intense add water. This is enough for just one 0 serving, make fresh each time, do not refrigerate as it will turn into 0 jello.
0
5 0
*HEALTHIEST COOKIE RECIPE (makes 12):
128
27.4
1.5
1 banana
105
26.9
0.4
1 cup dry oats
307
54.8
5.3
1/4 cup dried cranberries
100
28
0.5
0
Total recipe:
512
109.7
6.2
12
Per cookie:
42.7
9.1
0.5
1.0
1535.4
157.9 41%
54.6 32%
120.5 31%
TOTAL
0
3 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. 1.3 Read more at http://www.blogilates.com/recipe-‐index/healthy-‐ 10.7 desserts/easiest-‐healthiest-‐cookie-‐recipe-‐in-‐the-‐world
FOOD Meal 1 Garden Scramble 3 scrambled egg whites 1/4 cup of lite mozzarella cheese ½ cup Spinach 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 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TB almond butter 1 medium Banana 1 serving vanilla 100% protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
CALORIES
CARB
FAT
PROTEIN
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 62 192
10 15.4 25.4
4 0.2 4.2
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
140 33 19 46 82 320
0
3
7.2 4.5 10.7 21.5 43.9
0.6 0 0.2 0.2 4
175.4 48%
43 27%
NOTES
10.8 6 0.5 0.5 0.5 0.5 0.5 1 3 23.3
14 can sub with steamed edamame 1.2 15.2
2.4 Can also sub peanut butter for almond butter. 1.2 26 0.5 30.1
1 6.5 7.5
Meal 5
3 oz. skinless baked chicken breast 1 cup steamed cabbage 1/2 cup sliced green bell pepper 1/2 cup sliced onion 1 cup roasted butternut squash
TOTAL
1457
27 1.5 Steam cabbage, green pepper, and onions together. 0.6 1.4 1.8 32.3
108.4 30%
CALORIES
CARB
FAT
PROTEIN
88.4 160 100 32 380.4
2.6 30 6.5 7 46.1
2.8 3 7.5 0.4 13.7
12 6 Quinoa can be sweetened with stevia, honey, or agave. 5 0.8 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
Directions: 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 8 oz. Non-‐fat plain Greek Yogurt 1 1/2 tablespoon dried cranberries 1 1/2 tablespoon pistachios
Meal 3 Southwest Chicken Salad 2 oz. sliced baked chicken breast 2 cups Chopped Romaine Lettuce 1/2 cup sliced tomato ¼ cup black beans ¼ cup corn 1/4 cup of lite mozzarella cheese 1/4 avocado 1/2 tablespoon sunflower seeds Salsa, 3 tablespoons
Meal 4 1 serving vanilla whey protein powder Meal 5 3 ounce baked salmon medium baked sweet potato 1 cup steamed broccoli
TOTAL
133 49 65 198
9.3 12.4 3.2 12.5
0 0 5.3 5.3
24 0 2.4 26.4
95 15 16 55 65 80 80 23 13 442
0 3 3.5 10 15 1 4.3 1 3.1 40.9
2 0.5 0.2 0 0 5 7.4 2 0 17.1
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
1500.4
141.7 38%
50.2 30%
134.8 36%
17.5 1.5 0.8 3.5 2 6 1 0.8 0.8 Use salsa as dressing 33.9
FOOD Meal 1 2 CLEAN EGG MUFFINS 1/4 cup uncooked Quinoa 3 TB Flaxseed – Ground 1/2 cup raspberries
Meal 2 1 medium apple 2 TBS Natural Peanut Butter
Meal 3 ASIAN LETTUCE WRAP 3oz. Lean ground turkey (93/7) 1 TB spicy fermented soybeans 1 can golden mushrooms 1/2 head green leaf lettuce
CALORIES
CARB
FAT
PROTEIN
88.4 160 100 32 380.4
2.6 30 6.5 7 46.1
2.8 3 7.5 0.4 13.7
93 190 283
24.7 8 32.7
0.3 16 16.3
128 40 98 27 293
0 8 19.6 5.1 32.7
7.1 0 0 0.3 7.4
12 6 5 0.8 23.8
NOTES See Monday for recipe Quinoa can be sweetened with stevia, honey, or agave. See egg muffin recipe from Monday. Cook quinoa with water then add in flax seed and berries for garnish.
0.5 7 Can also sub almond butter instead of peanut butter 7.5
15.9 1 6.5 2.5 25.9
DIRECTIONS: 1. Place the the soy beans into a frying pan or wok first. It is oily so this will provide a good slick base. High heat. If you can't find this then sub with edamame beans and a small splash of sesame oil for pan frying. 2. Throw in the mushrooms. Make sure they suck in the sauce from the soy beans. You can tell when they turn a little brownish. 3. Sprinkle 3 oz of the ground turkey on there. 4. Saute' for a few minutes until the meat is fully cooked through. 5. Cut your fresh lettuce in half and run under cold water to rinse. Chop off the nubby white part at the bottom. 6. Place the sauteed goodness in a plate and the lettuce on another plate and serve! Read more at http://www.blogilates.com/recipe-‐index/asian-‐ lettuce-‐wrap
Meal 4 1 serving vanilla whey protein powder Meal 5 Spinach salad with broiled steak 2 cups raw spinach 3 oz. broiled/baked sirloin or strip steak 1/2 cup sliced tomato ¼ cup Feta Cheese RASPBERRY VINAIGRETTE DRESSING* Dessert: 3 HEALTHIEST COOKIES*
*RASPBERRY VINAIGRETTE DRESSING RECIPE: 1 TBSP of sugar free raspberry/strawberry/blueberry/ or blackberry jam 2 TBSP of apple cider vinegar
150
7
2.5
20 155 16 100 10 128 429
2 0 3.5 1.5 5 27.4 39.4
0 5 0.2 8 0 1.5 14.7
10
0
26
2 26 0.8 5.5 0 3 Have 3 cookies. 37.3 Mix the jam and vinegar together, place in the microwave for 20 seconds, taste. If too intense add water. This is enough for just one 0 serving, make fresh each time, do not refrigerate as it will turn into 0 jello.
0
5 0
*HEALTHIEST COOKIE RECIPE (makes 12):
128
27.4
1.5
1 banana
105
26.9
0.4
1 cup dry oats
307
54.8
5.3
1/4 cup dried cranberries
100
28
0.5
0
Total recipe:
512
109.7
6.2
12
Per cookie:
42.7
9.1
0.5
1.0
1535.4
157.9 41%
54.6 32%
120.5 31%
TOTAL
0
3 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. 1.3 Read more at http://www.blogilates.com/recipe-‐index/healthy-‐ 10.7 desserts/easiest-‐healthiest-‐cookie-‐recipe-‐in-‐the-‐world
FOOD Meal 1 Garden Scramble 3 scrambled egg whites 1/4 cup of lite mozzarella cheese ½ cup Spinach 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 1 medium orange
Meal 3 ALMOND BUTTER & BANANA SMOOTHIE 1 TB almond butter 1 medium Banana 1 serving vanilla 100% protein powder 1/2 cup almond milk
Meal 4 1 cup Carrots ½ cup hummus
CALORIES
CARB
FAT
PROTEIN
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 62 192
10 15.4 25.4
4 0.2 4.2
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
140 33 19 46 82 320
0
3
7.2 4.5 10.7 21.5 43.9
0.6 0 0.2 0.2 4
175.4 48%
43 27%
NOTES
10.8 6 0.5 0.5 0.5 0.5 0.5 1 3 23.3
14 can sub with steamed edamame 1.2 15.2
2.4 Can also sub peanut butter for almond butter. 1.2 26 0.5 30.1
1 6.5 7.5
Meal 5
3 oz. skinless baked chicken breast 1 cup steamed cabbage 1/2 cup sliced green bell pepper 1/2 cup sliced onion 1 cup roasted butternut squash
TOTAL
1457
27 1.5 Steam cabbage, green pepper, and onions together. 0.6 1.4 1.8 32.3
108.4 30%
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