Recipe: Choconut Protein Bites

Choconut: Chocolate, coconut, peanut butter…YUM!!

Although it is summer and I am loving every second of it- I still have to work to pay the bills just like everyone else ūüôā Next week is an extremely busy week. I run from tutoring in the morning to curriculum conferences (yes, I am a teacher who has the summers “off”‚Ķ) in the afternoon which leaves no time for a sit down lunch. ¬†I think I speak for all “every day fit gal’s when I say life can get busy. ¬†Generally, in those busy times, nutrition can get neglected and our healthy habits fall apart. ¬†I am determined to NOT let that happen these next few busy weeks.

Check out the recipe below for my on the go Choconut Protein Bites:

** I added a scoop of Perfect Fit Organic Protein Powder to mine- if you use this protein or another that you prefer- feel free to add a scoop in**

Ingredients:

1 mashed banana

1/2 cup organic apple sauce

2 tbsp. all natural peanut butter or almond butter (softened- 15 second in the microwave)

3 tbsp. organic honey or organic maple syrup

1 1/2 cup organic gluten free oats

1/2 cup organic unsweetened coconut flakes

1/2 cup organic dark chocolate chips ( if you do not want to include chocolate you can use 1/2 cup dried cranberries)

Directions:

Pre-heat the oven to 350

In a mixing bowl, mash a whole banana well. Mix the applesauce, softened peanut butter, honey or maple syrup in with the banana.  Stir in the oats, coconut flakes and fruit or chocolate. Mix well.  If your batter seems a little too dry add 1tbsp. apple sauce at a time until the consistency your like is reached.

Spray a baking sheet with non-stick oil.  Form small cookies or bites and place them on the baking sheet. Bake the bites for 10 minutes at 350. Remove and let cool.  Keep in a sealed tupperware- refrigerate after 2 days.

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Happy July!!

Hi Everyone!! I apologize for being MIA this past month. I have missed my blog so much. I have no excuses except that I was loving every second of the fun that the summer season has to offer!

I went in to this summer with a new found confidence after all the hard work throughout the ABSolutely April Challenge, Maintain it May Challenge and the Seven Day Slim Down I tried in June. ¬†That’s right! I have discovered a new and pretty darn awesome slim down that I highly recommend. The¬†Seven Day Slim Down is from the amazing Tone it Up Nutrition Plan from Karena and Katrina- the lovely and inspiring Tone it Up girls. You can find all of their amazing fitness and nutrition tips at toneitup.com

When I started the journey to become a more confident, strong every day fit gal I never expected to feel as good as I do now. I am proud to say that I started this journey in April at 131.6 pounds.  I am now at 126.2 pounds.  I am strong, toned, confident and genuinely happy.  I have a new found appreciation for what my body is capable of. My biggest hope is that anyone who has followed my posts or has even glanced at them feels the same way I do.  It is so empowering to feel proud of what you have accomplished.

I am SO looking forward to posting more recipes, workouts and motivation throughout the rest of the summer. Remember to enjoy each day, compliment yourself and others and be proud of all that you do.

HAPPY SUMMER EVERYONE!!!

Link

Summer Body Workout

I am absolutely 100% in love with this workout. It tones every part of your body and incorporates cardio. Get ready BIKINI season- We’re coming for you!!!

Click on Summer Body Workout to try it NOW!

Note: If you do not have a jump rope or the space to jump rope- alternate the jump rope parts with a minute of BURPEES or FAST FEET  or HIGH KNEES

Maintain it May

Hi Everyone!!

It’s been too long. Unfortunately, life got hectic and every time I thought about writing my next post- something else came up. Nevertheless, here I am and I am so excited to tell you all about my challenge for May!!¬†

One of my fabulous friends asked me the famous question that most woman and men ask after they have had success on a diet:

“Ok, so I lost 9 pounds, now what do I do? I don’t want to gain it all back”¬†

Here is the wonderful news for everyone wondering this same thing- you aren’t going to gain it back because the beautiful thing about this approach to losing weight is it is NOT a diet. It IS a lifestyle change.

 Most woman and men out there can admit that at some point in their life they have tried a diet, had success, gone back to their normal routine and within a month gained all the weight back.  That is because diets do not work. A healthy lifestyle works for maintaining a trim physique.

So, here is my challenge for you:  Begin to maintain a healthy lifestyle in this month of May and continue on through summer. 

Below I have listed a series of healthy breakfasts, snacks, lunches and dinners. All you have to do is pick one from each category to enjoy every day!

SO START MIXING AND MATCHING YOUR MEALS TO BE THE BEST, HEALTHIEST, FABULOUS VERSION OF YOU!! 

When pairing your meals for the day try to only pick one meal with a starch per day. For example if you pick the Egg White Veggie Omelet Wrap for breakfast try not to pick the wrap option for lunch too. 

Breakfast Options:

1) Protein Pancakes with 1/2 cup blueberries and/or strawberries. Top with one tbsp. honey or have them plain

2) Egg White Veggie Omelet Wrap (3/4 cup egg whites, with a handful of spinach, 1/4 cup chopped peppers, in a brown rice or whole wheat wrap, add 1 tbsp. hot sauce or spicy mustard)

3) 1 cup Egg Whites with 1/4 cup chopped peppers and spinach with 1-2 slices of turkey bacon. Plus 1/2 grapefruit.

4) Greek yogurt and Fruit (1 cup yogurt- plain or vanilla greek with 1 cup mixed blueberries and chopped strawberries)

5) Protein Smoothie ( 1 scoop protein powder, 1 cup strawberries and 1/2 cup blueberries or frozen fruit, 5 ice cubes if you’re not using frozen fruit, 1 cup almond milk, 1/2 cup water if it is too thick for you)

6) Protein Cookies- Have 2 of the 3 ingredient cookies from Tone it Up (use the link below) 

http://toneitup.com/2013/09/we-love-food-friday-your-3-ingredient-cookie/

7) Coffee Cake in a Mug- follow this low calorie, high protein recipe from toneitup.com. Use the link below 

http://toneitup.com/2014/04/cinnamon-coffee-mug-cake/

Lunch Options:

1) Salad with Protein- Big salad with unlimited veggies and 5-6 oz. of protein

2) Turkey or Tuna Wrap- Whole wheat or brown rice wrap with 1 tbsp. mustard, if you like it, with 4 slices turkey, or one can tuna packed in water, topped with lettuce, tomato slices and 2 slices avocado. One cup carrots

3) Turkey Taco Salad (see recipe from previous posts)

4) Yogurt Parfait- 1 cup plain greek yogurt, 1 tbsp. honey, 1 cup chopped strawberries or 1 cup blueberries with 1/4 cup almonds. Have a cup of veggies as well

Dinner Options:

1) Mexican Quinoa Bowl- http://toneitup.com/2013/03/mexican-quinoa-bowl/

2) Veggie Turkey Sausage Soup- 2 cups chicken broth, 2 cups water, 2 cups chopped peppers, 1 cup diced onion, 1/2 pound ground turkey sausage(Jenny-O turkey breakfast sausage works), two cans diced tomatoes with garlic and oregano, two sweet potatoes chopped in cubes. Put it all in the crockpot and cook it on low for 7-8 hours or high for 5-6 hours

3) Mustard Chicken with Kale: Toss thin sliced chicken breasts in 1/2 cup sweet and spicy mustard and 1/4 cup spicy mustard. Place in a non stick pan and cook at 400 for 23 minutes. While the chicken is cooking, finely chop 3 cups kale (or one smaller bushel) or put it in a food processor (remove the thick center stem first). In a bowl mix the kale with one tbsp. olive oil, pepper, juice of half a lemon, 1/4 cup dried cranberries, and 1/4 cup chopped almonds.

4) Salad with Unlimited Veggies and 5 oz. of your favorite protein

5) Spaghetti Squash with turkey meatballs- see recipe from previous blog post and serve with a small side salad

6) Bell Pepper Nachos http://www.closetcooking.com/2013/10/mini-pepper-nachos-with-corn-black.html?m=1

7) Chicken Fajitas- Thinly slice chicken breasts into strips and toss in 1/2 tbsp. olive oil and fajita seasoning (old elpaso makes a good one). Then slice up a green, red pepper and an onion. Place the chicken and veggies in a baking dish with 1/4 cup water. Bake at 350 for 35 minutes or until chicken is cooked through. Serve with a salad, salsa, and avocado.

8) Salmon or Chicken with Brussels Sprout Salad: Cook one chicken breast or one 6 oz. piece of salmon marinated with 1 tbsp. EVOO, salt, pepper and basil flakes with a squeeze of lemon (salmon- 400 for 15-20 minutes, Chicken- 375 for 25-30 minutes).  Chop brussels sprouts and a red and yellow bell pepper. Toss brussels and peppers in 1 tbsp. EVOO, 1 tbsp. garlic, 3 tbsp. finely grated parmesan cheese, salt and pepper to taste.  Bake at 375 for 10-12 minutes. 

9) Quinoa Fried Rice- Cook a serving of quinoa according to your package directions.  Chop up 1 1/2 cups broccoli, dice 1 cup carrots, 1/2 onion, and dice 1 red bell pepper.  Heat 2 tbsp. sesame oil in a skillet. Scramble two eggs or 1/2 cup egg whites.  Add in chopped and diced veggies and cook until they are tender or cooked to your liking. Then add in cooked quinoa, and 1/4 cup low sodium teriyaki with 2 tbsp. low sodium chicken broth. Mix it all together and then serve. ( makes 2 servings)

Snacks- pick 2 per day

Apple with 1 tbsp. PB

One cup veggies with 2 tbsp. light ranch

One Grapefruit

One Banana

1/4 cup almonds

1/2 cup greek yogurt with stevia

Apple with stevia zero calorie sweetener and cinnamon

1 sugar free jello pudding cup

I hope you all find this helpful for maintaining a healthy lifestyle! Remember- we are human- we live in a world filled with get togethers, work dinners, vacations, and nights out with friends. YOU ARE ALLOWED TO ENJOY ALL OF THOSE THINGS! Just make smart, healthy choices in the process ūüôā It is ok to go out and enjoy a cheat meal or some drinks as long as the majority of your daily choices are beneficial to your health! You CAN do this!! ¬†

Final Meal Plan

Hey Everyone!!

We have made it to the final week of the ABSolutely April Challenge! I don’t know about you, but I am quite pleased with not only the improvement in my physical appearance, but I am thrilled with the way I feel. I feel accomplished, proud and full of energy! I hope you do too ūüôā Take a look below for the FINAL WEEK MEAL PLAN!!

Monday:
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner- Turkey Taco Salads (see recipe from last week)
Dessert- Sugar free Jello or apple with cinnamon and stevia zero calorie sweetener

Tuesday:
Breakfast: Perfect Fit Pancakes or Egg White Omelet with green pepper and onions with 2 pieces turkey bacon (chop one cup of diced green peppers and onions- sautee in 1tbsp. olive oil then pour egg whites over veggies and cook)
Snack: one grapefruit
Lunch: Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack: 1/2 cup plain yogurt
Dinner: Salmon over salad- season the salmon with pepper and basil flakes. Place in a non stick pan- cover the salmon with the juice of one lemon and one can of diced italian seasoned tomatoes. Bake at 400 for 20 minutes. If you don’t like fish substitute one lean chicken breast.
Dessert: a piece of your favorite fruit or one cup of your favorite fruit (berries are great for blasting bely fat or an apple if a good dose of fiber)

Wednesday:
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner: Two cups spaghetti squash with one can diced tomatoes and 2 turkey meatballs. Cook the spaghetti squash as directed in previous weeks. Make your turkey meatballs (ground turkey, 1 tbsp. garlic, 1 tbsp. oregano or basil flakes, 1 tbsp. paprika, a dash of salt and pepper) and freeze the ones that you do not need. Use the diced tomatoes as your sauce (heat them in a small saucepan before putting on the spaghetti squash) You may also have a side salad with unlimited veggies and 2 tbsp. of your favorite light dressing
Dessert: apple with cinnamon and stevia zero calorie sweetener

Thursday:
Breakfast- one cup of egg whites with one cup spinach and one grapefruit
Snack- apple with 1 tablespoon of peanut butter (I just tried Jiff Whips Peanut Butter and it was delicious and less calories per tablespoon)
Lunch:Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack: carrots and celery with 2 tbsp. light ranch dressing
Dinner: Asparagus Quinoa Salad- Cook one cup of quinoa (save half for later in the week). Slightly cook 10 thick asparagus (boil a bit of water in a frying pan and place asparagus in the water for 2 minutes- remove asparagus from heat and let cool on a paper towel). Cook 2 pieces o turkey bacon and let cool. Once the turkey bacon cools chop it up. Once the asparagus have cooled chop the asparagus so that each one is now in about 7-8 sections. Toss the chopped asparagus with the cooked quinoa and cooked turkey bacon. On your plate make a lettuce bowl (use whole pieces of Romain or iceberg lettuce. Toss the quinoa and asparagus with juice of 1/2 lemon, 1 tsp. olive oil, 2 tbsp. light honey mustard dressing or light ranch dressing and a dash of pepper. Place the mixture in the lettuce bowl and enjoy!
Dessert: Sugar free jello or apple with cinnamon and stevia zero calorie sweetener.

Friday:
Breakfast- one cup of egg whites with one cup spinach and one slice of whole wheat toast, one half of a grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, your favorite protein, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing
Snack- 1/2 cup plain yogurt
Dinner: Balsamic chicken with a loaded veggie salad. (See balsamic chicken recipe from last week)
Dessert: apple with cinnamon and stevia zero calorie sweetener.

Saturday: ( If you would like, you can cheat for one meal today, or with a refreshing adult beverage)
Breakfast: Perfect Fit Pancakes or Egg White Omelet with green pepper and onions with 2 pieces turkey bacon (chop one cup of diced green peppers and onions- sautee in 1tbsp. olive oil then pour egg whites over veggies and cook)
Snack: one grapefruit
Lunch: Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack: carrots and celery with 2 tbsp. light ranch or hummus
Dinner: Grill Out!! Chop up some colorful bell pepper and some onion. Toss in one tbsp. olive oil and pepper- cook on the grill. Choose from a piece of meaty fish (salmon, tuna or mahi mahi seasoned with salt, pepper, and lemon) or chicken seasoned with light italian or Caesar dressing- cook on the grill and serve veggies and protein with a big salad
(** if you don’t like to grill all of the foods in this meal can be cooked in the oven as well)
Dessert: sugar free jello or apple with cinnamon and stevia zero calorie sweetener

Sunday:
Breakfast: One cup plain yogurt with blueberries and chopped strawberries, you can add a packet of stevia zero calorie sweetener to you berries and yogurt if you would like.
Snack: one grapefruit
Lunch: Turkey lettuce wraps- lay 5 full pieces of romaine lettuce on a plate. In each piece of lettuce place 2 slices of turkey, chopped tomato and avocado, a sprinkle of part skim shredded cheese and a tiny bit of mustard if you like it. Enjoy your wraps with a cup of carrots and/or cucumbers
Snack: apple with 1 tbsp. peanut butter or Jiff Whips peanut butter or almond butter
Dinner: Kale Salad with Chicken:
Kale Salad- Finely chop (I use a food processor to get the kale nice and fine) 3 cups kale. Slice and dice 1-2 cups red cabbage and mix it in with kale. Add in 3/4 cup shredded parmesan chess and 1/2 cup dried cranberries. In a separate bowl mix together 3tbsp. olive oil with the juice of one lemon and pour over the kale, cabbage, cheese and berry mixture. Season with salt and pepper to taste.
Chicken- grill or bake (375 for 25-30 min.) chicken breasts seasoned with light balsamic or light italian dressing.

Monday (We are in the home stretch – only 3 days left in April!!)
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner-Crockpot pork tenderloin. Before you go to work in the AM place 1 cup of chicken broth and a pork tenderloin seasoned with spicy dijon mustard in the crockpot and cook on low for 6-8 hours. Serve over a salad loaded with veggies and 2 tbsp. light dressing
Dessert- apple with cinnamon and stevia zero calorie sweetener

Tuesday:
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- 1/2 cup plain yogurt
Dinner: Turkey Taco Salads
Dessert: Perfect Fit Protein Cookies! Serving size: 2 cookies
You need:
2 medium ripe bananas, 1 cup oatmeal, 1 scoop of perfect fit protein, 2 tbsp almond milk Optional: add dried fruit or chocolate chips- if using chocolate chips be mindful of how many- no more than 1/2 cup should be added to the mix.
Directions:
Mash the peeled bananas with a fork- MASH WELL
Add the scoop of protein powder and continue to mix
Add 2tbsp. almond milk
Add cup of oats and mix well (you can add any of the optional add ins now)
Coat a cookie sheet with non stick cooking spray
Place spoonfuls of mixture onto baking sheet and lightly press them down
Bake at 350 for 17 minutes

Wednesday (LAST DAY!)
Breakfast- one cup of egg whites with one cup spinach and 2 pieces turkey bacon with one half of grapefruit
Snack- one piece or one cup of your favorite fruit (avoid banana as they are higher in sugar- berries are best for fighting belly fat)
Lunch- Salad with unlimited veggies, one can tunafish packed in water, 1/4 cup pistachios, and 2tbsp of a light vinaigrette dressing, with one orange
Snack- carrots and celery with 2 tbsp. light ranch dressing
Dinner: Salmon with salad- place salmon in a nonstick baking sheet. Season with salt, pepper, juice of one lemon, and one can tomatoes. Bake at 400 for 20 – 25 minutes
Dessert: Perfect Fit Protein Cookies! (serving size 2)

Congratulations Everyone!!! We did it!!! I hope that you enjoyed this challenge and proved to yourself you can be healthy, happy and fit. I am extremely thankful for all of your support. I know that I can see and feel a change in my body and mindset and I hope you do too! Be PROUD of yourselves! I encourage you to carry on with some of the healthy meal option in your every day routine. I hope that I have provided some healthy alternatives for you ūüôā

Link

Week Three Workout

Hey! Sorry this is late. Here it is though- the week three workout. ¬†I can not take credit for this. I found it online and tried it last week. I absolutely love it. It is very challenging but so worth it! You will need a tile or wood floor and a washcloth for under each foot for certain moves. ¬†Complete moves 1-12 for the listed repetitions/time. ¬†Click on the “Week Three Workout” title to get to the workout. Enjoy!!

Week Three Meal Plan

Hey Everyone!

I’m going back to my Jersey roots here when I sing‚Ķ“OOOOOOOhhhhh We’re half way there!!!” Bon Jovi anyone? Congratulation to all of you who have made it through the first half of the ABSolutely April Challenge. ¬†If you have stuck with the meal plan and worked out regularly you should be feeling lighter and better than you did on day one! I know I am ūüôā This weeks meal plan is super healthy because this week is the week right before Easter Sunday. If you’re holidays are anything like my family’s then they are packed with delicious treats and drinks. So, with that in mind I made a super healthy meal plan for this week and I am not including a cheat day until ¬†Easter Sunday. However, if you do not celebrate Easter or you just can’t live without a cheat day then feel free to add one in where you would like. Continue reading below for the week 3 meal plan. You can do it!!!!¬†

Sunday: 

Breakfast: Egg white omelette with spinachРsauté  about one cup of spinach with 1/2 tbsp. olive oil.  Once the spinach is wilted add one cup of egg whites and let cook.  Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter 

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like.  Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat) 

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey 

Dinner: Pesto salmon with tomatoes over salad- Put a thin layer of pesto over your salmon and lay it in a baking dish.  Cover the rest of the dish and salmon with one can of diced tomatoes. Bake 4-6 oz. of salmon in over at 425 for 15-20 minutes based on how you like your fish cooked.  While the salmon is baking chop your lettuce and any veggies you would like for you salad.  Load your plate with salad and 2tbsp. of a light balsamic dressing.  Put your salmon on top of your salad and enjoy.  

Dessert: Sugar free jello or one sliced apple with stevia (zero calorie sweetener) and cinnamon

Monday:

Breakfast: Egg white omelet with chopped green pepper and onion- chop enough green pepper and onion so that when you put them in your measuring cup together you have a 1/2 cup of veggies. Sauté the veggies in 1/2 tbsp. olive oil for about 4 minutes. Add one cup of egg whites and let cook. Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

 

Dinner: Turkey Taco Salad- Use one packet of Old Elpaso LOW SODIUM taco seasoning to cook your ground turkey.  Once the meat has cooked and you have added your seasoning add in a can of black beans and let cook for about 10 more minutes on low heat.  Serve one cup of the turkey and black bean mixture over a big bed of lettuce.  Add on salsa and chopped avocado and enjoy. The salsa serves as a dressing for the salad.

Dessert: (Only have dessert if you still feel hungry) one sugar free jello or one apple sliced with stevia and cinnamon

Tuesday:

Breakfast: Egg white omelette with spinach- sauté about one cup of spinach with 1/2 tbsp. olive oil. Once the spinach is wilted add one cup of egg whites and let cook. Serve with a dab or two of hot sauce or a pinch of salt and pepper and 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

 

Dinner: Spaghetti Squash with diced tomatoes and spinach Рcook the spaghetti squash as directed in the past two weeks meal plans.  Remember the larger the squash the more cook time you will need to add on.  While the squash is cooking put one can of italian seasoned low sodium diced tomatoes into a fry pan with 1/2 cup of low sodium chicken broth.  Cook on medium heat until a boil begins- add in 2 cups of chopped spinach and continue to cook for about 10 more minutes on low.  Serve the broth over the spaghetti squash and enjoy a side salad with this meal.  

Dessert: one sugar free jello or sliced apple with stevia or cinnamon 

Wednesday: 

Breakfast: Egg whites with spinach and turkey bacon-  Cook 2 pieces of turkey bacon and then remove from pan.  Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook.  Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper. 

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: Balsamic Chicken with Peppers and Onion: I recommend buying all natural thin sliced chicken breasts for this recipe.  Spray a frying pan with olive oil spray and lay chicken into the pan cooking each side on medium high heat for 3 minutes.  Then add 1 1/2 cups low sodium chicken broth, 2tbsp. garlic and 2 sprigs of rosemary to the pan. Next add 3-5 tbsp. of balsamic vinegar (if you do not like a strong vinegar taste add 3 if you like the vinegar taste add 5). Add in one and a half thinly sliced green peppers and 1/2 a sliced onion.  Cover the frying pan and let simmer on medium heat for 10-15 more minutes.  If you do not have a big enough frying pan you can bake the chicken at 375 for ten minutes and then add the broth, vinegar, veggies and herbs to the baking dish and bake for another 15-18 minutes.  Enjoy your chicken and veggies with a nice big salad! 

Dessert: one sugar free jello or a sliced apple with stevia and cinnamon

Thursday: 

Breakfast: Egg whites with spinach and turkey bacon- Cook 2 pieces of turkey bacon and then remove from pan. Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook. Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper. 1/2 grapefruit

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: Chicken or Turkey burgers with Salad: Pick your lean ground meat and combine it with 2 egg whites, 1 tbsp. cumin, 1 tbsp. paprika, 1 tbsp. oregano, 1/2 cup chopped cilantro, 1tbsp. garlic. Once all the ingredients are mixed bake your burgers at 400 for 15 minutes or grill them! Top with one piece of your favorite cheese, a few slices of avocado and scoop of salsa over a bed of lettuce. Enjoy! 

Dessert: green tea and a pice of fruit 

Friday:

Breakfast: Egg whites with spinach and turkey bacon- Cook 2 pieces of turkey bacon and then remove from pan. Add in one cup spinach with 1/2 a tbsp. olive oil. Add in one cup egg whites and let cook. Enjoy your egg whites spinach and turkey bacon with a dab of hot sauce or pepper.

Snack: One apple sliced with 1tbsp. peanut butter

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: 1/2 cup plain greek yogurt with one packet of stevia mixed in or 1 tbsp. honey

Dinner: If you go out tonight with the girls, your love, or your family be sure to order a salad with lean protein or a lean protein dish with a veggie side (stick with seafood NOT BREADED or lean chicken breasts NOT BREADED).  Also be sure to drink plenty of water and feel free to squeeze that lemon into the water.  Lemon is known to cleanse our systems. If you are staying in whip up this delicious dish:  Chicken and Veggie Bake-  Bake 2 organic chicken breasts at 400 for 25 minutes or when you leave in the AM put 2 chicken breasts into the crockpot on low for 6 hours and have them ready when you get home (that is what I will be doing!).  Chop 11/2 cups cauliflower, one red and one yellow pepper, about one cup asparagus or brussels sprouts, one onion and one zucchini. Sauté all of the veggies in 2-3 tbsp. olive oil for 10-15 minutes. Add in one can diced tomatoes.  In a baking dish layer 1/2 the veggies with a cup of the chopped chicken sprinkle with 1/2 cup parmesan cheese and one small can of red sauce.  Repeat the process to create a second layer. Bake in the over at 400 for 8 minutes.  Turn oven off and then broil on high until the top layer of cheese and veggies browns a bit.    Remove from the over and serve hot.

Dessert: Sugar Free Jello or Apple with Stevia and Cinnamon or – if it has been a long week – A glass of antioxidant rich red wine

 

Saturday:

Breakfast: Perfect Fit pancakes or scrambled egg whites with spinach and one piece turkey bacon and 1/2 grapefruit

Snack: apple with one tbsp. PB

Lunch: Veggie salad with protein- Pack your tupperware or salad bowl full of as many veggies and as much lettuce as you would like. Add on 5-6 oz. of your favorite lean protein (tuna fish, chicken breast, ground turkey, or beans)- use 2 tbsp. of your favorite vinegar based dressing (do not use a heavy creamy dressing like ranch because they are high in fat)

Snack: Perfect Fit Protein Smoothie or 1/2 cup yogurt with stevia 

Smoothie- 1 cup water, 1 cup almond milk, one scoop protein, one cup frozen strawberries and blueberry mix, sprinkle of cinnamon.  Combine everything in the blender and then enjoy!

Dinner: Salad with Baked Cod: Make a salad of mixed greens with all of your favorite veggies.  Season a serving of cod with 1 tbsp. paprika, 1/2 tbsp. pepper, 1 tsp. salt and 1 lemon juiced.  Bake the cod at 400 for 20 minutes depending on the thickness of the cod. Place your cooked cod over your salad.  Use 2 tbsp. of a light dressing on your salad. 

Dessert: Sugar Free Jello or Apple with Stevia and Cinnamon or Рif it has been a long week РA glass of antioxidant rich red wine 

 

YOU DID IT!!!!!!!!!!! YAY!!!!!!! If you celebrate- I hope you have a fantastic Easter Sunday tomorrow ūüôā Enjoy a little Easter treat- you deserve it!