Tuesday, October 7, 2014

No more BORING clean meals !!


Chicken, Fish, Eggs, Sweet potatoes, rice, oatmeal, broccoli, spinach and protein shakes... Yup that about sums it up alright ! I'm talking about a typical "bodybuilding" diet. If you ask anyone who is trying to lose weight, lean out their bodies or just eat a bit cleaner, chances are theses are going to be the typical foods on the list. Over time you will notice that if you are not ok with it be monotonous each day, your going to derail, eat something that "tastes" good and fall off the wagon a bit. But keep one simple thought in mind before you do that... FOOD IS FUEL ! If everyone can see it that way we wouldn't have to worry about making it taste good... however that's not life. So in order to spice things up a bit or change the way you prepare it, check out these simple upgrades to you meals !

Breakfast ideas !!

Protein Pancakes

-1/2 banana
-1 tsp baking soda
-1/2 cup oatmeal
-1 scoop protein powder
-2 egg whites
* optional add in: Berries, coconut flakes, nuts, raisins..etc
Mix ingredients together and cook like a pancake !!

Mug Muffin

Now use the protein pancake recipe and spray Pam into a mug. Place the mixture into the mug and microwave for 1min and 30 seconds. Don't worry the mix will rise in the the mug just pay attention that it doesn't spill over. Now you have a Mug Muffin!

Protein and oats
-It may sound to simple but to add flavor to your oatmeal add in protein powder AFTER you cook it. The protein will replace the eggs in your breakfast and give your oats a new flavor !

Snacks.. One big question I get is "What can I eat as a snack that I can take to work or eat on the go ?" Here are a few quick ideas !!
-hard boiled eggs
-hummus and rice cakes or peanut butter and rice cakes
-cottage cheese and fruit
-Mixed nuts (2oz)
-apples and yogurt
-frozen grapes

Lunch or dinner ideas !

Chicken Salad
-3 1/2 ounces cooked chicken breast
-1 corn tortilla
-1/3 cup boiled or canned black beans
-2 cups mixed chopped onions and peppers
-1 cup chopped iceberg lettuce
- 3 tbsp salsa as a dressing

Healthy Ground Turkey Meatloaf

-24 oz. ground turkey
-3/4 cup oats
-1 egg
-3/4 cup chopped onions
-4 tbsp. tomato paste
*Seasonings In a bowl, put ground turkey, oats, egg, onions, tomato paste. Add black pepper, oregano, garlic powder, parsley flakes. With your hands, mix the mixture. Take a pan and spray with cooking spray. Put mixture into pan. Put in oven for 350F for 50 min. Makes 6 servings. Serves green veggies of your choice.

Crock-pot Salsa Chicken

- 4 or 5 chicken breasts
- 1 jar of salsa of choice
- hot sauce (optional)
* place all ingredients into a crock pot, set on low for 6-8 hours and enjoy !!!

Side dishes

Spaghetti Squash
-1 spaghetti squash
- 2 tbs. olive oil
-Pepper to season

* Cut the spaghetti squash vertically. Remove the seeds in the middle. Pour olive oil on the inside of the squash. Place the halves of the squash skin side up on a cookie sheet covered in tin foil. Preheat oven to 400 degrees and cook for 40 minutes or until the skin is soft !

Carrot or zucchini chips
- 1 lb. carrots or 3 zucchini squash
- spices ( Italian seasoning, garlic and herb, onion)

*Cut vegetable of choice and place onto a cookie sheet. Heat oven to about 400 degrees. Cook for about 45 minutes or until crispy.

Faux Potatoes
-1 head of cauliflower
-1 tbs. olive oil
-seasonings of choice

*Steam cauliflower until soft. Add to a food processor and blend until a mashed potato consistency. Add in the olive oil and seasonings. Serve with meat.

I hope you can see that food can TASTE good and be good for you!! Incorporate some of these ideas into your standard routine and I bet you'll think again about it being boring !!

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