Mediterranean Lentil Salad
4 servings
4 C water
2 T salt (optional)
1 1/4 C dry lentils, rinsed
Dressing:
1 clove garlic, minced
1 lemon, juiced
1 t lemon zest
1/4 C EVOO
1/4 t red chile flakes
1/2 t Kosher or sea salt
fresh ground pepper to taste
1 C cherry tomatoes, halved
1 C red bell pepper, chopped
1 C seedless cucumber, chopped
1/2 C red onion
1/2 C kalamata olives, seeded & halved
4 pickled pepperoncini peppers, sliced
1/2 C feta cheese (or less)
1/4 C fresh Italian parsley, chopped
Spinach
~bring water & salt to boil. Add lentils, reduce heat to low. Simmer covered lentils for 30 mins or till tender but hold shape. Drain and cool. Combine dressing ingredients, shake vigorously and set aside. Toss all rest ingredients in bowl. Add dressing to liking then layer on bed of spinach. Enjoy!
One Day at a Time:
Meal Plan #7
Breakfast
1 brown rice cake w/1 T natural peanut butter (remember to look for one without added sugar)
1 C sliced cantaloupe
Snack
Edamame w/ handful of sesame seeds or other seeds
Lunch
Chopped Salad:
Romaine, cucumbers, tomatoes, 1 hard boiled egg, 4 oz turkey breast,1 oz cheddar cheese (or less)
tossed in 1 T balsamic vinaigrette & olive oil
Snack
Jicama slices w/fresh guacamole
(make your own guac: 1/2 avocado mixed with salsa)
Supper
6 oz Skewered shrimp brushed w/olive oil, grilled
Grilled veges: mushrooms, bell peppers, red onions, squash
sprinkle lightly (or brush if on skewers) w/ olive oil
I like to make veges in vege grill pan
Meal Plan #6
Breakfast
Greek Plain Yogurt w/ strawberries
Snack
2 Hard boiled eggs
sliced cucumbers and carrot sticks
Lunch
4-6oz Turkey breast w 1/4 avocado
2 pieces Ezekiel bread (or TraderJoes sprouted grain)
spinach salad w/raspberries, walnuts (few) & olive oil.
(the Oilery carries some awesome flavored olive oils that taste great on salads)
Snack
Goat cheese spread on Endive (or neufchatchel cheese)
Supper
6oz chicken breast
asparagus cooked in coconut oil
1/2 cup brown rice
Meal Plan #5
Breakfast
2 eggs with 2-3 egg whites
over bed of spinach sauteed in olive oil
Snack
6oz plain greek yogurt w 1/4 c chopped nuts & 4 strawberries sliced
Lunch:
4 oz natural turkey breast, 1/4 avacado, sliced tomatoes
rolled up into romaine wrap
large spinach salad with basalmic vinegarette
Snack
Celery with 2 t peanut butter
Supper
4 oz salmon, grilled
asparagus, lightly drizzle w oil oil, pepper, grill
mixed veges, your choice fresh or frozen (no corn, peas, carrots)
Meal Plan #4
Breakfast
1 Slices whole wheat french toast, (1 egg soaked into bread)
1/4 C lowfat cottage cheese
1/2 C sliced strawberries
Snack
glass of milk
1/2 c raspberries
Lunch
1 chicken breast, cooked in olive oil and garlic
mixed field greens tossed in balsamic vinaigrette (newmans light)
asparagus (toss in and quick cook in final minutes with chicken above0
Snack
1/2 Natural PB& very light on the J : on whole wheat (or Sprouted grain) bread
Supper:
4-6 oz ground turkey breast, made into pattie
unlimited steamed cauliflower mashed with 2 T Parmesan (or brocilli sprinkled
with Parmesan)
and
water, lots of water!
Meal Plan #3
Breakfast:
1/4 cup oatmeal
1 scoop protein powder w/ 1 scoop green foods powder (or fruit of choice)
Snack:
1 single serving string cheese, skim
1 sliced sweet pepper
Lunch:
1 can tuna in bed of spinach
2 slices of watermelon
Snack:
1 hard boiled egg
1 C sugar snap peas
Supper:
8 oz tilapia/orange roughy
w/spinach and asparagus cooked in 1T coconut oil
Meal Plan #2
Breakfast:
2 eggs w/spinach, scrambled
1/4 c oatmeal, uncooked w/raspberries
Snack:
1/2C lowfat cottage cheese w/1 brown rice cake
1 C sliced canteloupe
Lunch:
4-6oz chicken breast w/ romaine, tomatoes
tossed in 1 T olive oil and balsamic vinegar
Snack:
4-6 oz turkey breast w/ 1/4 avacado
wrapped in lettuce
Supper:
Turkey breast burger w/ mushrooms & 1/4 avacado
1 small baked sweet potato
Meal plan#1
Breakfast
2 Yummy Breakfast Cookies [recipe below]
Snack:
Handful of Almonds
Apple
Lunch:
Romaine w/ cucumbers, tomatoes, 1 hardboiled egg, 4oz chicken breast
Toss above w 1 tablespoon of olive oil and balsamic vinegar.
Snack:
Celery w 2 tablespoons of natural nut [peanut] butter
Supper:
4-6 oz pork tenderloin
Green beans in olive oil & garlic
Spinach w/tomatoes & red onions tossed in 1 tablespoon olive oil & balsamic vinegar
Drink water w/ lemon as your main beverage every day~ Post workout protein shake with 1 scoop protein, choice of berries, coconut milk.
Strategies for Success:
Chop up veggies weekly and store in airtight containers.
Hard boil 6-9 eggs at a time for a quick grab and go food.
Always pack a lunch box for the day. Do not leave the house without your healthy foods.
Pay attention to your self talk, only positive is allowed.
Eat veggies[unlimited] with every single meal and allow 1-2 fruits per day.
Supplement vitamin D. Period.
Aim for 20 grams of fiber per day [uncle sam's original cereal is great source in one serving].
Use coconut oil when cooking [unrefined only] and in your protein shakes.
Eat fish or supplement omega 3 [3-6gms/day]
Eat asparagus, cucumbers, lemons, strawberries to decrease bloat.
Do not salt your food.
One splurge meal a week.
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Guiltless Apple Krisp Snack
1 med apple, peeled, sliced
1/2 t lemon juice
2 t sliced almonds
1/4 C old fashioned oats
1/4 t cinnamon
1 t. brown sugar
1/4 scoop vanilla protein powder
1 t coconut oil, unrefined
~mix first 3 ingred, coating evenly. In another bowl mix remaining ingred. Mix until crumbly. Place apple mixture in small baking bowl. Spoon crumb mix on top. Bake 350 until brown and bubbly , 20 to 30 mins~
(290 Cals. 12g prot. 37g carb. 10g fat)
Greek Yogurt & Cantaloupe Smoothies
1 C. cantaloupe, cut up in small chunks
1/2 C. plain Greek Yogurt
1 T honey (optional)
1 scoop vanilla whey protein powder, prepared in 1 C. cold water
Ice, as needed
Yummy Breakfast Cookies [my fav!]
1/2 C. oatmeal, ground med to fine in food processor
1/2 C. Almond meal (finely ground unsalted almonds)
1/2 scoop vanilla whey protein powder
3/4 t baking powder
1/4 t baking soda
3/4 t cinnamon
1/4 t nutmeg
1/4 C water
1T unrefined coconut oil
2 egg whites (1/3 c)
1/2 C butternut squash, cooked & mashed (can substitute canned pumpkin)
In large bowl mix together dry ingredients. In 2nd bowl melt coconut oil, add eggs, water and squash. mix well. Fold wet ingredients into dry. Do not over mix. Add water if necessary to consistency of a thick batter. Drop by large muffin scoop (3T) onto hot griddle prepped with non-stick spray. Cook 1-2 mins. each side, to brown.
Serve with coconut oil, maple syrup, honey, jam or eat just plain. Can store in freezer for future grab and go eating. (Per cookie: 6.4 g. Fat, 7 g. Protein, 9.5 g. Carb, 2 g. Fiber)
Protein Oatmeal & Coconut Bars
~these are a great on-the-go breakfast or mid-morning snack
1 1/2 C Almond Meal
3 C old fashioned oats
3/4 C egg whites
1/2 C light coconut milk
1/2 C shredded coconut
1/2 t cinnamon
2 Scoops protein powder
~Combine ingredients, avoid over mixing. Spread into 9X9 pan and bake 350 for 15-20 minutes, or until lightly browned. Cool and cut into squares. Makes 8 servings (18g Fat, 31g Carb, 21g Protein)
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| Protein Oatmeal & Coconut Bars |
High-Protein Blueberry Pancakes
1 C rolled oats
6 egg whites (3/4 Cup)
1 C low fat cottage cheese
1/2 t vanilla
1/2 t cinnamon
2 t agave nectar
1/2 C blueberries
~Combine all ingred except blueberries in blender, blend well till smooth batter like consistency. Fold in blueberries. Preheat griddle to med heat and coat with cooking spray. Scoop 1/4 cup batter onto hot griddle. Cook until edges start to bubble. Flip and cook until golden brown. Top with maple syrup, fruit, coconut oil or nut butter. Makes 2 servings (6 g. Fat, 42 g. Carb, 28 g. Protein, 5 g. Fiber)
Power Shrimp Snack in a Baggie
4-6 oz cold cooked shrimp
pinch of:
chili powder
black pepper
oregano
sea salt
~place shrimp in ziploc baggie, add rest of ingredients, zip, shake and take it on the run
Goin' Green Smoothie
1/2 C water
1/2 C plain greek yogurt
1 C green grapes
1/2 C fresh pineapple chunks
1/2 med banana
2 C fresh spinach
chopped ice cubes to liking
~place ingred in blender in order except ice, blend till smooth, add ice for final blend.
Power Oatmeal Pancakes
6 egg whites
1/2 C low fat cottage cheese
2 scoops vanilla protein powder
1 C oatmeal
1/2 C flax meal (grind flax seeds into meal with coffee grinder)
1 t. baking powder
1T olive oil
1/2 t cinnamon
Place all ingredients into blender except egg whites. Pulse to blend. Pour blended ingredients into bowl with egg whites. Fold until blended. Prepare hot griddle generously with Pam spray. Use large muffin scoop to ladle pancake batter onto griddle and cook until both sides are browned. May have to reapply Pam spray to griddle as you flip to second side.
Each pancake is 8 grams Carb, 8 grams Protein, 2 grams Fat. Freeze between wax paper and grab one on the go. Good with small amount of Coconut oil, butter, jam spread on top or just plain.
Eggplant mini pizzas
sliced eggplant, marinara, 2% shredded cheese, garlic powder, Italian seasonings, sea salt.
Microwave eggplant 2 mins, flip micro 2 mins more, flip 2 more mins for total of 6 mins. Sprinkle rest of ingred and microwave to melt cheese.
Other Snack Ideas
Ricotta cheese (part skim) on Ezekiel toast, sprinkled w/cinnamon
Skim string cheese with piece of fruit
Ezekiel bread or brown rice cakes with almond or cashew butter
Oatmeal (personal fav: Better Oats, Raw-Bare) with protein powder, walnuts, cinnamon
Hard boiled egg with 1/2 banana
Scrambled egg with egg whites and cooked spinach
Greek yogurt, plain with strawberries and small handful of walnuts
2 hard boiled eggs, sliced cucumber and carrot sticks
1 single serving of skim string cheese with sliced red bell pepper
1 hard boiled egg with 1 cup sugar snap peas
Goat cheese spread on endive
1 brown rice cake with 1 T cashew or almond butter and 1 C sliced cantaloupe
Edamame with handful of sesame seeds
Protein smoothie with berries
Glass of milk with raspberries
Apple and handful of almonds
Celery with 2T cashew or almond butter
4-6oz of natural sliced turkey breast with 1/4 avocado wrapped in lettuce
1/3 C hummus with mixed veges
Greek yogurt with 1/4 C granola (personal fav: Udi's Au Natural)
1/2 Banana with 2T almond or cashew butter, optional: drizzle small amount choc syrup on top
Natural turkey or chicken breast with sliced apple
Cottage cheese with strawberries
Tuna mixed with sliced apples
Tuna mixed with avocado
Kashi waffle w/part skim cottage cheese
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