Winsor Pilates The Win in 10 Meal Plan

Day 1 Breakfast Cinnamon Oatmeal with Slivered Almonds cup low fat cottage cheese 3 tablespoons oatmeal, raw 3 teaspoons slivered almonds other ingredients: cinnamon, to taste preparation: add oatmeal to cup water in a bowl and cook in the microwave oven for 2 minutes. Mix in cottage cheese. Sprinkle on cinnamon and add slivered almonds to top of oatmeal Lunch Stir Fry Turkey with Veggies 3 ounces turkey breast, skinless 1 cups zucchini 1 teaspoon olive oil 1 cup green beans 1 cups tomatoes, chopped

preparation: cut turkey breast into strips and stir fry in the olive oil until tender. Combine turkey breast with the vegetables, mix, and serve hot Snack Ricotta Cheese with Pear Snack 2 ounces ricotta cheese, skim pear ; sliced 1 teaspoon almonds, slivered Preparation: Add the sliced pear and slivered almonds to the ricotta cheese, mix well. Serve cold.

Dinner Oriental Stir Fry Scallops 41/2 ounces sea scallops cup leeks 1/3 cup water chestnuts 1 cups mushrooms, sliced Other ingredients: 2 teaspoons soy sauce Preparation: Saute all the oriental vegetables until tender in olive oil over medium heat. Add scallops to vegetables and cook until done. While cooking add the soy sauce. Serve while hot. 1 teaspoon olive oil cup snow peas cup bamboo shoots 1 cups bean sprouts

Snack Mixed Berry Power Drink 7 grams protein powder (soy isolates) cup strawberries cup blueberries 1/3 teaspoon olive oil Preparation: Add all ingredients and 4 ice cubes to a blender and blend at high speed. Stop when mixture is creamy and smooth. Add a little water if resulting drink is too thick Drink cold.

Day 2 Breakfast Pita Pocket Egg Sandwich and Mixed Berries 4 egg whites or cup of egg substitute 1 ounce low fat cheddar cheese, shredded mini pita pocket cup blueberries 1 teaspoon olive oil 1 cup strawberries

Other Ingredients: 1 teaspoon chives, chopped black pepper to taste 1/8 teaspoon dill 1 teaspoon lemon

Preparation: Add olive oil to skillet and preheat. Combine egg whites or egg substitute with spices. Pour into skillet and cook to individual liking. Sprinkle on cheese. Remove and load into pita pocket. Place on a breakfast plate and surround with mixed berries.

Lunch Tossed Salad with Tuna Fish 2 ounces albacore tuna, water-packed and drained 2 macadamia nuts, chopped head red leaf or romaine lettuce apple, medium, cored and cubed 1/3 cup mandarin oranges, canned in water and drained Dressing 1 teaspoon mayonnaise, low fat 1 teaspoon lemon juice, fresh or bottled cup plain yogurt

Preparation: Combine lettuce, apple cubes, mandarin oranges, tuna and macadamia nuts in a large salad bowl. Blend mayonnaise, yogurt, and lemon juice in a small cup to create dressing Pour dressing over the salad and toss. Snack Applesauce Snack 1/3 ounce protein powder ( scoop) cup applesauce ( Musselmans Lite) Other ingredients: Cinnamon, to taste Preparation: Place all ingredients in a bowl and mix thoroughly. Sprinkle cinnamon on top (to your taste) and serve cold.

1/3 teaspoon almond butter

Dinner Breast of Chicken, Garlic and Chickpeas, Sauce Verdure 3 ounces chicken breast, skin off 1 teaspoon olive oil 4 Plum Tomatoes, minced cup chickpeas (drained) Other Ingredients: teaspoon Parmesan cheese, grated 2 teaspoons garlic, minced. 1 tablespoon onion 2 ounces red wine 2 ounces balsamic vinegar 1 teaspoon basil Preparation:

1 tablespooned celery 1 tablespoon red pepper 2 ounces mushrooms, sliced 2 ounces tomato sauce salt and pepper to taste