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FOOD CALORIES CARB FAT PROTEIN NOTES

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.

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 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

TOTAL 1500.4 141.7 50.2 134.8


38% 30% 36%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
2 CLEAN EGG MUFFINS 88.4 2.6 2.8 12 See Monday for recipe
1/4 cup uncooked Quinoa 160 30 3 6 Quinoa can be sweetened with stevia, honey, or agave. See egg
3 TB Flaxseed Ground 100 6.5 7.5 5 muffin recipe from Monday. Cook quinoa with water then add in
1/2 cup raspberries 32 7 0.4 0.8 flax seed and berries for garnish.
380.4 46.1 13.7 23.8

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!

Read more at http://www.blogilates.com/recipe-index/asian-


lettuce-wrap

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

TOTAL 1535.4 157.9 54.6 120.5


41% 32% 31%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Garden Scramble
3 scrambled egg whites 51 0.7 0.2 10.8
1/4 cup of lite mozzarella cheese 80 1 5 6
cup Spinach 5 0.5 0 0.5
cup chopped Tomatoes 10 2 0 0.5
cup chopped Green Peppers 10 2 0 0.5
cup chopped Onions 20 4 0 0.5
2 tbs Salsa 9 2 0 0.5
1/4 Avocado 80 4.5 7.5 1
1 cup roasted red potatoes 110 24 0 3
375 40.7 12.7 23.3

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

TOTAL 1457 175.4 43 108.4


48% 27% 30%

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