Breakfast Options (breakfast within 1 hr of waking)
1c of GoLean Kashi Cereal w/skim milk
Oh My Gosh Egg White Omlet (see recipe) & 1 piece of ezeikiel toast
Oatmeal Protien Smoothie
2 Kashi Whole Grain Waffles with 2tbs of Natural Peanut Butter and a drizzle of honey
1 cup of Slow cook oatmeal with 1 scoop of whey protien powder
Lunch Options (3 hrs after breakfast)
1- small whole grain wrap with plain grilled chicken, raw spinach leaves tomato and hummus or mustard
1- small water packed pouch of albacore tuna on with 1 tbsp of light mayo on 1 pc ezeikiel toast
Grilled Chicken Salad ( plain grilled chicken, spring mix and or spinach with as many veggies as you like) drizzled with olive oil and vinegar. (1 pc of ezeikiel toast or 5 whole grain crackers)
1 turkey burger on whole grain sandwich thins with fresh spinach and 2 slices of tomato
(Add 1 serving of fruit of your choice with lunch! Best options [1/2 apple, 1/2 c. blueberries, 1/2 orange, 1/2 c of purple grapes, 1/2 bananna)
Snack (3 hrs after lunch)
Super Pudding
blueberry buzz smoothie
1/2 C cottage cheese with 1/2 peach
5 Kashi crackers with 1tbs of natural peanut butter or almond oil (if no other meals or snacks contain pb)
1 handful of raw almonds and 5 Kashi crackers
Plain Protein Shake (protein mixed with skim milk or water)
Dinner Options (dinner by 6pm)
Salmon (1tsp of butter with lemon pepper seasoning and dill seasoning) 1/2 sweet potato and broccoli )
1pc of grilled chicken baked with light italian dressing or light honey mustard sauce- 1/2 c of whole grain rice and snap peas
Slow Cooker Chicken cassoulet
1 piece of Italian Tilapia (tilapia cooked with a light italian dressing marinade- sliced tomatoes and fresh garlic and mushrooms on top) with 1/2 c. whole grain rice and broccoli
RECIPES
Oh-My-Gosh-Egg-White omelet
4-5 egg whites
1 egg yoke
2tbs skim milk
1 plum tomato
1 sm clove of garlic
1 handful of shredded spinach
1 tbsp minced purple onion
olive oil based cooking spray
(Beat egg whites with the yolk and skim milk- saute the veggies until soft – pour eggs in frying pan coated with cooking spray- cook until firm- add veggies on one half of the omelet, then fold other half over top- let sit for 30 seconds or so)
Oatmeal Protein Smoothie
1- c uncooked oatmeal
1 tbsp natural nut butter (peanut, almond etc)
1 scoop of whey protein
1 tbsp organic honey
1 tbsp flax seeed
1 c skim milk
1/2 tsp cunnamon
ice
Slow Cooker Chicken Cassoulet
1- 15oz can navy beans, pinto beans or black eye peas rinsed well and drained
4- boneless skinless chicken breast
sea salt and ground pepper
2 tbsp extra virgin olive oil
1 2/3 c low sodium chicken stock
1 medium onion
4 celery stalks
4 garlic cloves passed through garlic press
1/4 c sundried tomatoes (not packed in oil)
3- large carrots, peeled and cut into chunks
1/4 c. fresh basil- finely chopped
1 tsp thyme
2 tbsp minced parsley
PREP
1- Spread half of the beans un the bottom of your slow-cooker pot
2- Season poultry with pepper and sea salt. Heat olive oil over medium heat in a skillet. Brown the poultry on both sides in the skillet for about 5 min. each side. Place the browned chicken on top of the beans in slow cooker. Top with remaining beans and the chicken stock.
3- Saute the ontions, celery, garlic, sundried tom., carrots and herbs using the same skillet. Spread this mixture over the ingredients in the crock pot. Cover and put on slow heat for several hours.
Leave a reply