I always have people asking me for meal plans, or what I eat on a given day. Here is what I'm planning on having tomorrow - note that I've already planned this! This way, I can make whatever meals I will need while I'm out of the house tonight, and have them ready to go in my cooler when I need them. It's very empowering!
Breakfast:
5 egg whites with 1/2c sauteed spinach and mushrooms
1/3c oatmeal with cinnamon and a small handfull of blueberries and 1tsp flax seed
Coffee with fat free creamer and stevia
Snack: Post-workout meal
Whey Protein powder with 1/2c almond milk
1/2 banana
10 almonds
Lunch:
5oz low sodium tuna wrap (Wrap-Up brand, low-fat)
with 1tsp olive oil mayo, pepper and romaine lettuce
1 small apple
Snack:
1/2c fat free cottage cheese with 1/4c blueberries, cinnamon and 1tsp flax seed
Dinner:
5oz tilapia
10-15 asparagus stalks sauteed in 1tsp coconut oil
small spinach salad with 1tsp lite vinegarette
Snack:
Whey protein shake with water
10 almonds
I don't like to eat a lot of carbs at the end of the day since most of my energy is needed early in the day. I try to eat most of my carbs before and after my workout, and cut them out later in the day when I'm not doing as much. I try to get a little bit of good fat in with each meal...flax is a great addition to almost anything because you can't really even taste it. And if you haven't ever cooked your asparagus in coconut oil - you're missing out! Got that idea from a friend of mine and I'm hooked! It makes it nice and crispy! You can adjust the carbs up if you need to. I'm not having a lot this week because I want to slim down a bit for the hubby's return. :) And I've got a competition to do in a few months! :) Have fun with your meals, plan them and pack them the night before and you have no reason to fail! It's a lot of work, but if it were easy, we'd all be supermodels. ;)
Monday, January 17, 2011
Sunday, January 16, 2011
The Next BIG Thing
SOO...I've decided to compete again! I am going to EARN my pro card in 2011 on May 21st in Kansas City with my friends and family cheering me on! :) Are you excited? Because I sure am!! I've hired a new trainer who is the best of the best, I'm already mentally prepared, and starting the 29th of this month, I'll begin competition prep. I want this so much. I've prayed over it, I've claimed it as mine, now it's time to put in the hard work and make my dream a reality.
"The difference between a dream and a goal is a PLAN" And I've got my plan! :) Mark your calendars!!!
Yummy Recipes
I have been SUPER busy the last few weeks, so blogging hasn't made it to the top of my priority list...sorry! Here are a couple of yummy recipes I've come across the last couple of weeks:
Clean Eating Spinach and Chicken Sausage Pizza
1 100% whole wheat pizza crust - I used Boboli from Walmart
1 15oz can No Salt Added Diced Tomatos
3/4c 2% milk fat mozzerella cheese
2 all-natural chicken sausage links
4-6oz spinach
Pepper to tast
Cooking spray
1. Coat skillet with cooking spray and sautee spinach until wilted - about 4min.
2. Drain tomatos well, and squeeze out al much liquid as you can, cut sausage links in 1/4in slices
3. Top pizza with diced tomatos, spinach, chicken, and cheese, add pepper to taste
4. Cook at 450F for 10 minutes or until slightly browned on top.
Makes 6 servings
I got this recipe from my Best of Clean Eating book. It is SO good when you are craving pizza, and super quick and easy. Perfect for a Friday dinner!
Double Chocolate Cookies
Olive oil cooking spray
6oz dark chocolate broken up 70% or darker is best
3 large egg whites
1 1/2c sucanat, divided
1/2tsp vanilla
1/3c unsweetened cocoa
4 1/2tsp arrowroot powder
1. Preheat oven to 375F, lightly spray cookie sheet with spray
2. Place chocolate in bowl and microwave until melted - about 2min, stirring halfway through, set aside to slightly cool
3. Use electric mixer on high and beat egg whites until soft peaks form, gradually beat in 1c sucanat and beat until creamy, add vanilla
4. In seperate bowl, combine remaining sucanat, cocoa, and arrowroot powder, then beat into egg white mixture on low.
5. Stir in warm chocolate and stir gently until mixture thickens
6. Place rounded tablespoons of batter onto cookie sheet and bake 10min, cool on sheet and additional 10min before moving to cooling rack.
These cookies are 90cal each, 3g fat, 16g carb, and 14g sugar, 1g protein. They are a WAAAY better option than brownies...and taste just like them!!! It's like getting the corner brownie everytime...gooey in the center, crunchy on the edge. YUM! They are very rich, so you won't want much more than one. They are Clean Eating, however, eat in moderation!!! :) A perfect treat to have for a cheat meal. You can find arrowroot powder at your local whole foods market. It is a thickening agent like corn starch, but all-natural, and a better alternative. If you can't find it in the store, check online. Mine is Bob's Red Mill brand and I'm sure you can purchase it online.
Salsa and Black Bean Chicken
3-4 chicken breasts
1 15oz can Reduced Sodium Black Beans
1 12oz jar salsa
1 avocado
Place chicken in crock pot, add beans and salsa, and cook on high for 3-4 hours until chicken is cooked through. Enjoy with 1/4 avocado sliced.
This is super easy to make and tastes WONDERFUL! I make a big green salad and use this to top it...the perfect Mexican style salad.
I got all three of these recipes from one of 2 of my Clean Eating books. The Best of Clean Eating and Clean Eating Quick and Easy are great cookbooks! I highly recommend both of them. I got great deals on both of mine from Amazon. Enjoy!
Clean Eating Spinach and Chicken Sausage Pizza
1 100% whole wheat pizza crust - I used Boboli from Walmart
1 15oz can No Salt Added Diced Tomatos
3/4c 2% milk fat mozzerella cheese
2 all-natural chicken sausage links
4-6oz spinach
Pepper to tast
Cooking spray
1. Coat skillet with cooking spray and sautee spinach until wilted - about 4min.
2. Drain tomatos well, and squeeze out al much liquid as you can, cut sausage links in 1/4in slices
3. Top pizza with diced tomatos, spinach, chicken, and cheese, add pepper to taste
4. Cook at 450F for 10 minutes or until slightly browned on top.
Makes 6 servings
I got this recipe from my Best of Clean Eating book. It is SO good when you are craving pizza, and super quick and easy. Perfect for a Friday dinner!
Double Chocolate Cookies
Olive oil cooking spray
6oz dark chocolate broken up 70% or darker is best
3 large egg whites
1 1/2c sucanat, divided
1/2tsp vanilla
1/3c unsweetened cocoa
4 1/2tsp arrowroot powder
1. Preheat oven to 375F, lightly spray cookie sheet with spray
2. Place chocolate in bowl and microwave until melted - about 2min, stirring halfway through, set aside to slightly cool
3. Use electric mixer on high and beat egg whites until soft peaks form, gradually beat in 1c sucanat and beat until creamy, add vanilla
4. In seperate bowl, combine remaining sucanat, cocoa, and arrowroot powder, then beat into egg white mixture on low.
5. Stir in warm chocolate and stir gently until mixture thickens
6. Place rounded tablespoons of batter onto cookie sheet and bake 10min, cool on sheet and additional 10min before moving to cooling rack.
These cookies are 90cal each, 3g fat, 16g carb, and 14g sugar, 1g protein. They are a WAAAY better option than brownies...and taste just like them!!! It's like getting the corner brownie everytime...gooey in the center, crunchy on the edge. YUM! They are very rich, so you won't want much more than one. They are Clean Eating, however, eat in moderation!!! :) A perfect treat to have for a cheat meal. You can find arrowroot powder at your local whole foods market. It is a thickening agent like corn starch, but all-natural, and a better alternative. If you can't find it in the store, check online. Mine is Bob's Red Mill brand and I'm sure you can purchase it online.
Salsa and Black Bean Chicken
3-4 chicken breasts
1 15oz can Reduced Sodium Black Beans
1 12oz jar salsa
1 avocado
Place chicken in crock pot, add beans and salsa, and cook on high for 3-4 hours until chicken is cooked through. Enjoy with 1/4 avocado sliced.
This is super easy to make and tastes WONDERFUL! I make a big green salad and use this to top it...the perfect Mexican style salad.
I got all three of these recipes from one of 2 of my Clean Eating books. The Best of Clean Eating and Clean Eating Quick and Easy are great cookbooks! I highly recommend both of them. I got great deals on both of mine from Amazon. Enjoy!
Tuesday, January 4, 2011
NEW YEAR!!
Yes, the time has come! 2011 is here! Are you ready? Well, you better be because it's the 4th! :) Have you been keeping up with your resolutions so far? I have quite a few to keep up with, but I'm feeling pretty focused so far. New things coming up: Enrique comes home this month!!!! Woohoo! I'll be starting my competition prep at the end of the month. 16 weeks as of January 29th! I can't remember if I mentioned it - I think I did, but I'm competing in the WBFF Central USA Championships in Kansas City. May 21st is the big day. This time around I'll have Enrique here to help me not cave into any cravings, and make me go to the gym for round 2 of cardio even if I don't want to. :) I'm starting with my new coach Layne Norton as well. I'm very excited to work with him. He is the best of the best, and I have complete faith that he will help me transform into a lean, mean, fitness model machine. :) What else is coming up? I'm working on my vision board - this is my goals for the year. I got the idea from my current coach Cathy Savage. I'll be getting photos, quotes, and things that represent what I want to accomplish this year, and I'll put them on a big cork board and put it right here above my desk. This way I have a visual - it really does help, it keeps you focused. And it doesn't have to be about fitness. Fitness is what I do, so I'll have plenty of it on there, but I'll also have finance things on there, and marriage quotes that mean a lot to me. So, with all of that, it's time to get out there and make it happen. The first of the year is a great time to start, but any day is a perfect day...get out and make it happen!!
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