As promised here are a few of my favorite recipes.
I will also put in here the other options you may use instead of the things I mentioned in yesterday post.
Vegetable soup
-10 cups fat free, low sodium chicken broth
-4 red potatoes, cut into 1in cubes
-4 cups onions, quartered
-1 cup carrots, sliced 1in thick
-3 cups celery, sliced 1in thick
-2 cups zucchini, sliced 1in thick
-8 oz tomato sauce
-2cloves of garlic, minced
-1/4 bunch of parsley, chopped
-1/4 bunch of cilantro, chopped
Dash of pepper
Serves 18= 1cup per serving
1. In stockpot combine broth, potatoes, onions,carrots and celery. Bring to a boil, reduce heat and simmer for 30 minutes or until potoes become tender.
2. Add zucchini, tomato sauce, garlic, parsley, cilantro and pepper reduce heat to medium-low and cook for 10-15 additional minutes or until zucchini is tender. Serve one complete.
Good for lunch and/or dinner
That is probably my favorite recipe. I eat a cup a day, its that great. Better then any vegetable soup I have made in my crock pot and that's saying a lot because Im pretty good with my crock pot.
Mushroom omlett
-6 egg whites
-3/4 cups of mushrooms
-2tbs of green onion
-1/2 roma tomato
-1 1/2oz low fat cheese
1. Coat pan with non stick spray cook vegys until tender over medium heat.
2. Add egg and cook until set on the bottom. Sprinkle cheese over top. Fold egg in half cook until cheese is melted and eggs are set.
Good for breakfast.
With this meal I normally do not use tomatoes or the green onions and not as much mushrooms so I add bell peppers and red onion and use a feta cheese and scramble it all together. It's very filling and great way to start the morning FULL of protein.
Chef Salad
-3oz fat free turkey breast
-3oz ham, extra lean, low sodium
-1 1/2oz fat free mozzarella cheese
-1/2 roma tomatoes
-2cups romaine lettuce
-1/4 hearts of palm
-1oz avacodo
-2tbs of low fat ranch
Toss altogether and enjoy
Good for lunch.
I like to use a balsimic vinegar vs the ranch.
Tuna salad
-6 oz tuna, canned
-3/4 oz low fat mayo
-1/2tsp lemon zest
-squeeze of lemon
-1tbsp carrots , shredded
-1tbsp celery, chopped
-1tbsp green onion
-1tsp celery seeds
Drain tuna and blend all together. I like to put this is a large lettuce leaf and eat as a lettuce wrap.
Good for lunch.
Chicken salad
-6oz chicken breast cut to desired size
-2tbs low fat mayo
-3/4tbsp dijon mustard
-2tbsp green onions
-1/8 tsp black pepper
-1/8 tsp fresh dill
-1/4 cup celery, diced
Poach chicken and cool. Combine ingredients , chill and serve.
Good for lunch.
You can do the same concept as the tuna and use a large lettuce leaf off a head of lettuce for the "bread"
Island pork tenderloin
-16oz lean pork tenderloin
-1/2 tsp chilie powder
-1/4 tsp pepper
-1/2 tsp ground cumin
-1/2 tsp cinnamon
-2tsp EVOO (Extra virgin olive oil)
-1/4 cup brown sugar
-1/2 tbsp garlic, chopped
-1/2 tsp Tabascos sauce
Serves 4= 6oz each serving
1. Preheat oven to 350
2. Stir together pepper,cumin,chilie powder and cinnamon. Coat pork with dry spice rub.
3. Heat 1tbs oil in skillet over moderate high heat and brown pork on all sides. About 4 minutes each side.
4. Place pork in roasting pan. Stir together brown sugar, tabasco sauce and garlic. Drizzle or pat onto the top of pork. Cook for 20mins. Let cool and serve.
Great for lunch or dinner.
Yummy. This has got to be a favorite of mine also. You can put this in a salad and call it lunch or serve with a side of vegetable soup and call it dinner. DELISH!!!
When I make chicken breast I like to marinate in fresh garlic, onion powder, cumin and chilie pepper powder with a drizzle of honey.
Turkey burgers I like to put fresh herbs in like cilantro and garlic. Rosemary, green onion. And I normally blend in some panco bread crumbs to hold together.
Now with those few favorite recipes I shared here is what I am allowed to have.
For a day=
5 proteins
2 dairy
1 fruit
2 vegetables
1 fat
1 carb
1 snack, bar and recovery drink (I don't use the bar or recovery drink so I add another snack)
1 condiment
And these are the options you are allowed and they all count as one serving
Fats
120 calories
-3oz avacodo
-1 tbsp canola oil
-1 tbsp flaxseed oil
-1tbsp olive oil
-4oz olives
Proteins
100 calories
-3oz chicken
-6 egg whites
-3oz fish and shellfish
-3oz fat free ham
-3oz pork tenderloin
-1/3 cup protein powder
-3oz red meat (top sirloin, flank steak)
-3oz red LEAN meat
-1 soy burger
-5 soy cheese slices
-3oz tofu
-3oz tuna
-2 slices of turkey bacon
-1 veggie burger
-1 veggie dog
Carbohydrates
200 calories
-1 medium bagels, whole wheat
-1 cup baked beans
-1 cup beans (kidney,black..etc)
-1 bran muffin
-2 slices of bread ( whole wheat,pumpernickel,or rye)
-1 cup cereal, whole grain
-1 cup couscous
-12 crackers
-2 English muffins, whole wheat
-1 cup hummus
-1 cup lentils
-1 cup oatmeal
-3 pancakes (3.6 oz)
-1 cup pasta or noodles
-1 large pita, whole wheat
-1 potato
-1 cup quinoa
-1 cup low fat refried beans
-1 cup brown rice or wild rice
-1 sweet potato
-3 corn tortillas
-1 large tortillas whole wheat
-2 waffle. Whole wheat
-1 cup wheat berries
Dairy
120 calories
-1 oz low fat cheese
-1 cup cottage cheese 1%
-1 oz feta cheese
-1 oz goat cheese, semi soft
-1 1/2 oz mozzarella, part skim
-1 oz parmesan cheese
-8 oz skim milk
-1 oz soy cheese
-8 oz soy milk
-8 oz non fat plain yogurt
Fruits
100 calories
-1 medium apple
-1 cup apricot
-1 medium banana
-1/4 medium cantaloupe
-1 cup cherries
-1 oz dried fruit
-6 oz fresh squeezed juice
-1 medium grapefruit
-1 cup grapes
-1 cup kiwi
-1/2 medium mango
-1 medium nectarines
-1 large Orange
-1/2 papaya
-1 peach
-1 pear
-1 cup raspberries , blackberries, blueberries
-2cups strawberries
-1 tangerine
-1 cup watermelon
Vegetables
50 calories for 1 cup cooked veggies or 2 cups leafy greens
-asparagus
-beets
-bok choy
-broccoli
-Brussels sprouts
-cabbage
-carrots
-cauliflower
-celery
-collars greens
-cucumbers
-egg plant
-kale
-lettuce
-marinara sauce
-mushrooms
-peas
-peppers
-spinach
-sprouts
-squash (summer or winter)
-string beans
-tomatoes
-v8 juice, low sodium
-vegetable soup
Condiments
2tbsp=50 calories
BBq and other low fat sauces and marinades
Fat free dressings
Mustard
Honey
Pure fruit jams
Snacks
100 calories
-1 oz low fat cheese
-8 oz cottage cheese 1%
-1 oz dried fruit
-1 frozen fruit bar
-8 oz fruit sorbert
-12 mini rice cakes
-4 oz nonfat frozen yogurt
-1/2 p90x peak protien bar
-1 tbsp peanut butter with celery sticks
-2 oz soy nuts
-1 1/2 string cheese
-1 oz turkey jerky
-8 oz yogurt non fat
And there you have it.
Hope this helps and remember tons and tons of water and get up and move. :)
Enjoy.
I will also put in here the other options you may use instead of the things I mentioned in yesterday post.
Vegetable soup
-10 cups fat free, low sodium chicken broth
-4 red potatoes, cut into 1in cubes
-4 cups onions, quartered
-1 cup carrots, sliced 1in thick
-3 cups celery, sliced 1in thick
-2 cups zucchini, sliced 1in thick
-8 oz tomato sauce
-2cloves of garlic, minced
-1/4 bunch of parsley, chopped
-1/4 bunch of cilantro, chopped
Dash of pepper
Serves 18= 1cup per serving
1. In stockpot combine broth, potatoes, onions,carrots and celery. Bring to a boil, reduce heat and simmer for 30 minutes or until potoes become tender.
2. Add zucchini, tomato sauce, garlic, parsley, cilantro and pepper reduce heat to medium-low and cook for 10-15 additional minutes or until zucchini is tender. Serve one complete.
Good for lunch and/or dinner
That is probably my favorite recipe. I eat a cup a day, its that great. Better then any vegetable soup I have made in my crock pot and that's saying a lot because Im pretty good with my crock pot.
Mushroom omlett
-6 egg whites
-3/4 cups of mushrooms
-2tbs of green onion
-1/2 roma tomato
-1 1/2oz low fat cheese
1. Coat pan with non stick spray cook vegys until tender over medium heat.
2. Add egg and cook until set on the bottom. Sprinkle cheese over top. Fold egg in half cook until cheese is melted and eggs are set.
Good for breakfast.
With this meal I normally do not use tomatoes or the green onions and not as much mushrooms so I add bell peppers and red onion and use a feta cheese and scramble it all together. It's very filling and great way to start the morning FULL of protein.
Chef Salad
-3oz fat free turkey breast
-3oz ham, extra lean, low sodium
-1 1/2oz fat free mozzarella cheese
-1/2 roma tomatoes
-2cups romaine lettuce
-1/4 hearts of palm
-1oz avacodo
-2tbs of low fat ranch
Toss altogether and enjoy
Good for lunch.
I like to use a balsimic vinegar vs the ranch.
Tuna salad
-6 oz tuna, canned
-3/4 oz low fat mayo
-1/2tsp lemon zest
-squeeze of lemon
-1tbsp carrots , shredded
-1tbsp celery, chopped
-1tbsp green onion
-1tsp celery seeds
Drain tuna and blend all together. I like to put this is a large lettuce leaf and eat as a lettuce wrap.
Good for lunch.
Chicken salad
-6oz chicken breast cut to desired size
-2tbs low fat mayo
-3/4tbsp dijon mustard
-2tbsp green onions
-1/8 tsp black pepper
-1/8 tsp fresh dill
-1/4 cup celery, diced
Poach chicken and cool. Combine ingredients , chill and serve.
Good for lunch.
You can do the same concept as the tuna and use a large lettuce leaf off a head of lettuce for the "bread"
Island pork tenderloin
-16oz lean pork tenderloin
-1/2 tsp chilie powder
-1/4 tsp pepper
-1/2 tsp ground cumin
-1/2 tsp cinnamon
-2tsp EVOO (Extra virgin olive oil)
-1/4 cup brown sugar
-1/2 tbsp garlic, chopped
-1/2 tsp Tabascos sauce
Serves 4= 6oz each serving
1. Preheat oven to 350
2. Stir together pepper,cumin,chilie powder and cinnamon. Coat pork with dry spice rub.
3. Heat 1tbs oil in skillet over moderate high heat and brown pork on all sides. About 4 minutes each side.
4. Place pork in roasting pan. Stir together brown sugar, tabasco sauce and garlic. Drizzle or pat onto the top of pork. Cook for 20mins. Let cool and serve.
Great for lunch or dinner.
Yummy. This has got to be a favorite of mine also. You can put this in a salad and call it lunch or serve with a side of vegetable soup and call it dinner. DELISH!!!
When I make chicken breast I like to marinate in fresh garlic, onion powder, cumin and chilie pepper powder with a drizzle of honey.
Turkey burgers I like to put fresh herbs in like cilantro and garlic. Rosemary, green onion. And I normally blend in some panco bread crumbs to hold together.
Now with those few favorite recipes I shared here is what I am allowed to have.
For a day=
5 proteins
2 dairy
1 fruit
2 vegetables
1 fat
1 carb
1 snack, bar and recovery drink (I don't use the bar or recovery drink so I add another snack)
1 condiment
And these are the options you are allowed and they all count as one serving
Fats
120 calories
-3oz avacodo
-1 tbsp canola oil
-1 tbsp flaxseed oil
-1tbsp olive oil
-4oz olives
Proteins
100 calories
-3oz chicken
-6 egg whites
-3oz fish and shellfish
-3oz fat free ham
-3oz pork tenderloin
-1/3 cup protein powder
-3oz red meat (top sirloin, flank steak)
-3oz red LEAN meat
-1 soy burger
-5 soy cheese slices
-3oz tofu
-3oz tuna
-2 slices of turkey bacon
-1 veggie burger
-1 veggie dog
Carbohydrates
200 calories
-1 medium bagels, whole wheat
-1 cup baked beans
-1 cup beans (kidney,black..etc)
-1 bran muffin
-2 slices of bread ( whole wheat,pumpernickel,or rye)
-1 cup cereal, whole grain
-1 cup couscous
-12 crackers
-2 English muffins, whole wheat
-1 cup hummus
-1 cup lentils
-1 cup oatmeal
-3 pancakes (3.6 oz)
-1 cup pasta or noodles
-1 large pita, whole wheat
-1 potato
-1 cup quinoa
-1 cup low fat refried beans
-1 cup brown rice or wild rice
-1 sweet potato
-3 corn tortillas
-1 large tortillas whole wheat
-2 waffle. Whole wheat
-1 cup wheat berries
Dairy
120 calories
-1 oz low fat cheese
-1 cup cottage cheese 1%
-1 oz feta cheese
-1 oz goat cheese, semi soft
-1 1/2 oz mozzarella, part skim
-1 oz parmesan cheese
-8 oz skim milk
-1 oz soy cheese
-8 oz soy milk
-8 oz non fat plain yogurt
Fruits
100 calories
-1 medium apple
-1 cup apricot
-1 medium banana
-1/4 medium cantaloupe
-1 cup cherries
-1 oz dried fruit
-6 oz fresh squeezed juice
-1 medium grapefruit
-1 cup grapes
-1 cup kiwi
-1/2 medium mango
-1 medium nectarines
-1 large Orange
-1/2 papaya
-1 peach
-1 pear
-1 cup raspberries , blackberries, blueberries
-2cups strawberries
-1 tangerine
-1 cup watermelon
Vegetables
50 calories for 1 cup cooked veggies or 2 cups leafy greens
-asparagus
-beets
-bok choy
-broccoli
-Brussels sprouts
-cabbage
-carrots
-cauliflower
-celery
-collars greens
-cucumbers
-egg plant
-kale
-lettuce
-marinara sauce
-mushrooms
-peas
-peppers
-spinach
-sprouts
-squash (summer or winter)
-string beans
-tomatoes
-v8 juice, low sodium
-vegetable soup
Condiments
2tbsp=50 calories
BBq and other low fat sauces and marinades
Fat free dressings
Mustard
Honey
Pure fruit jams
Snacks
100 calories
-1 oz low fat cheese
-8 oz cottage cheese 1%
-1 oz dried fruit
-1 frozen fruit bar
-8 oz fruit sorbert
-12 mini rice cakes
-4 oz nonfat frozen yogurt
-1/2 p90x peak protien bar
-1 tbsp peanut butter with celery sticks
-2 oz soy nuts
-1 1/2 string cheese
-1 oz turkey jerky
-8 oz yogurt non fat
And there you have it.
Hope this helps and remember tons and tons of water and get up and move. :)
Enjoy.
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