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Meal
1
2
CLEAN
EGG
MUFFINS* 88.4 2.6 2.8 12
1/4
cup
uncooked
Quinoa 160 30 3 6 Quinoa
can
be
sweetened
with
stevia,
honey,
or
agave.
3
TB
Flaxseed
Ground 100 6.5 7.5 5
1/2
cup
raspberries 32 7 0.4 0.8
380.4 46.1 13.7 23.8
*CLEAN
EGG
MUFFINS
RECIPE:
(Makes
12) Directions:
1.
Chop
up
all
of
your
veggies!
Then
mix
them
together
1/2 red bell pepper 21 5.1 0.2 0.8 in
a
large
bowl.
Next,
whisk
your
whole
eggs
and
egg
whites
1 roma tomatoes 11 2.4 0.1 0.5 together
in
another
bowl.
2.
Line
your
muffin
tins
with
cupcake
5 basil leaves 1 0.1 0 0 holders
and
spray
with
PAM.
If
you
dont
have
liners,
you
can
2 scallions (green onion) 9.5 2.2 0 0.5 directly
spray
PAM
onto
the
tin.
Then
fill
your
cups
with
about
a
3 whole eggs 215 1.1 14.3 18.8 tablespoon
of
egg
mixture.
3.
Next
fill
the
rest
of
the
cup
up
with
2 cups of egg whites 252.5 3.5 0.8 53 veggies!
Then
fill
to
the
top
with
the
rest
of
your
eggs.
You
can
Makes 12 servings 510 14.4 15.4 73.6 pretty
much
fill
to
the
brim.
4.
Pop
them
into
the
oven
at
375F
for
Per muffin 42.5 1.2 1.3 6.1 about
20-30
min
or
until
you
see
that
they
are
firm
on
top.
Meal
2
8
oz.
Non-fat
plain
Greek
Yogurt
133 9.3 0 24
1
1/2
tablespoon
dried
cranberries 49 12.4 0 0
1
1/2
tablespoon
pistachios 65 3.2 5.3 2.4
198 12.5 5.3 26.4
Meal
3
Southwest
Chicken
Salad
2
oz.
sliced
baked
chicken
breast 95 0 2 17.5
2
cups
Chopped
Romaine
Lettuce 15 3 0.5 1.5
1/2
cup
sliced
tomato 16 3.5 0.2 0.8
cup
black
beans 55 10 0 3.5
cup
corn 65 15 0 2
1/4
cup
of
lite
mozzarella
cheese 80 1 5 6
1/4
avocado 80 4.3 7.4 1
1/2
tablespoon
sunflower
seeds 23 1 2 0.8
Salsa,
3
tablespoons 13 3.1 0 0.8 Use
salsa
as
dressing
442 40.9 17.1 33.9
Meal
4
1
serving
vanilla
whey
protein
powder 150 7 2.5 26
Meal
5
3
ounce
baked
salmon 175 0 11 19
medium
baked
sweet
potato 100 24 0 2
1
cup
steamed
broccoli
55 11.2 0.6 3.7
330 35.2 11.6 24.7
Meal
2
1
medium
apple 93 24.7 0.3 0.5
2
TBS
Natural
Peanut
Butter 190 8 16 7 Can
also
sub
almond
butter
instead
of
peanut
butter
283 32.7 16.3 7.5
Meal
3
ASIAN
LETTUCE
WRAP DIRECTIONS:
3oz.
Lean
ground
turkey
(93/7) 128 0 7.1 15.9 1.
Place
the
the
soy
beans
into
a
frying
pan
or
wok
first.
It
is
oily
so
1
TB
spicy
fermented
soybeans 40 8 0 1 this
will
provide
a
good
slick
base.
High
heat.
If
you
can't
find
this
1
can
golden
mushrooms 98 19.6 0 6.5 then
sub
with
edamame
beans
and
a
small
splash
of
sesame
oil
for
1/2
head
green
leaf
lettuce 27 5.1 0.3 2.5 pan
frying.
293 32.7 7.4 25.9 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!
Meal
4
1
serving
vanilla
whey
protein
powder 150 7 2.5 26
Meal
5
Spinach
salad
with
broiled
steak
2
cups
raw
spinach 20 2 0 2
3
oz.
broiled/baked
sirloin
or
strip
steak 155 0 5 26
1/2
cup
sliced
tomato 16 3.5 0.2 0.8
cup
Feta
Cheese 100 1.5 8 5.5
RASPBERRY
VINAIGRETTE
DRESSING* 10 5 0 0
Dessert:
3
HEALTHIEST
COOKIES* 128 27.4 1.5 3 Have
3
cookies.
429 39.4 14.7 37.3
*RASPBERRY
VINAIGRETTE
DRESSING
RECIPE: Mix
the
jam
and
vinegar
together,
place
in
the
microwave
for
20
1
TBSP
of
sugar
free
raspberry/strawberry/blueberry/
or
seconds,
taste.
If
too
intense
add
water.
This
is
enough
for
just
one
10 0
blackberry
jam 5 0 serving,
make
fresh
each
time,
do
not
refrigerate
as
it
will
turn
into
2
TBSP
of
apple
cider
vinegar 0 0 0 0 jello.
*HEALTHIEST
COOKIE
RECIPE
(makes
12): 128 27.4 1.5 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
banana 105 26.9 0.4 1.3 Read
more
at
http://www.blogilates.com/recipe-index/healthy-
1
cup
dry
oats 307 54.8 5.3 10.7 desserts/easiest-healthiest-cookie-recipe-in-the-world
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
Meal
2
cup
Seapoint
Farms
Edamame,
dry
roasted,
lightly
salted 130 10 4 14 can
sub
with
steamed
edamame
1
medium
orange 62 15.4 0.2 1.2
192 25.4 4.2 15.2
Meal
3
ALMOND
BUTTER
&
BANANA
SMOOTHIE
1
TB
almond
butter 100 3.4 9.4 2.4 Can
also
sub
peanut
butter
for
almond
butter.
1
medium
Banana
105 27 0.4 1.2
1
serving
vanilla
100%
protein
powder 150 7 2.5 26
1/2
cup
almond
milk 30 4 1.3 0.5
385 41.4 13.6 30.1
Meal
4
1
cup
Carrots 50 12 0.5 1
cup
hummus 135 12 8 6.5
185 24 8.5 7.5
Meal
5
3
oz.
skinless
baked
chicken
breast 140 0 3 27
1
cup
steamed
cabbage 33 7.2 0.6 1.5 Steam
cabbage,
green
pepper,
and
onions
together.
1/2
cup
sliced
green
bell
pepper 19 4.5 0 0.6
1/2
cup
sliced
onion 46 10.7 0.2 1.4
1
cup
roasted
butternut
squash 82 21.5 0.2 1.8
320 43.9 4 32.3