Breakfasts
Breakfasts
• Protein pancakes
o 1 egg, 3 egg whites
o 1 scoop vanilla protein powder (I use Health Warrior or Vega)
o ¼ cup ground Old fashioned oatmeal, 1/8 cup unground
o Add almond milk to mixture as needed
o cook as you would a pancake
o Add blueberries as soon as you pour it into the pan
o Serve with 2t Raw, Local Honey (can add 1T Natural Peanut Butter)
- Ayuervedic breakfast protein pancake
- Sun Warrior or Vega protein powder (1 scoop)
- 1 scoop softened coconut oil
- raw honey
- coconut milk
- (blend) cook as you would a pancake
- Add fruit of your choice (blueberries are what I like)
• Egg white omelet with vegetables
o 1 whole egg, plus egg whites
o as many vegetables as you like
o Cook vegetables in 1T coconut oil or use cooking spray
o Add egg mixture
• Protein smoothie (*high carb day)
o Vanilla protein powder, ½ banana, 1T raw honey, flax seed, ½ cup unsweetened almond milk, cinnamon and nutmeg if desired
o Blend
*Have 1/2 cup of almond milk with each meal for breakfast
*on 3 non-consecutive days (the same days you’ll be adding carbs to dinner) have a serving of fruit with breakfast
Lunch- choose one per day (portion size based on your required caloric intake)
• Leftovers from your dinner selections
• Crab salad with peas (MY RECIPE, not store bought)
o 1/2 package of crab delites
o ½ ripe avocado,
o Mustard & pepper to taste.
o You can add Shiracha if you like.
o Add defrosted frozen peas.
• Chicken breast (no skin) with raw sugar snap peas or snow peas
• Boiled eggs with a small apple, snow peas, small handful of almonds or walnuts
*Have either a mixed green salad, seaweed salad or a Nutriblast with lunch.
Nutriblast: https://www.nutriliving.com/recipes?utm_source=bing&utm_medium=cpc&utm_campaign=BrandUS&utm_content=Recipes&utm_term=nutrabullet%20recipe
2-3 snacks per day (2 1/2 -3 hours after meals)
• Hummus (preferably homemade)
o Hummus: http://engine2diet.com/recipe/engine-2-hummus/
• Protein shake (READ THE LABEL ON THE SHAKE)
• Crab delites
• Nutriblast or salad
• Chicken breast
• 1 can tuna
• Boiled eggs
• 2T almond butter
*you can have raw sugar snap peas, snow peas, or a salad with any of your snacks
Drink as much as you want of the following
• Water- 1 gallon a day
• Green tea
• Dandelion tea
• Chamomile tea
Dinner- choose one each day. Portion sizes should be based on your caloric intake needs.
• Stuffed chicken with marinara (make sure marinara **HAS NO SUGAR, Herbmart sells a good one, I’ve found one brand at Target too, or make your own with no sugar).
o Pound down chicken breasts.
o Put spinach and marinara inside,
o fold over and toothpick together.
o Cook at 350 for 45-60 minutes.
• Chicken stir-fry with broccoli, mushrooms, cashews
o Cook in 1T coconut oil
o add Braggs Aminos to taste
• Ground turkey and zucchini noodles
o 1# lean, ground turkey- cook in large pan
o Add turmeric & pepper
o If desired: you can also serve with marinara sauce
o Zucchini noodles can be made by a device that peels them into noodles or you can buy spaghetti squash and use a knife.
o Sauté in pan with very little vegetable broth (DO NOT LET IT GET SOGGY)
o Spaghetti squash: http://homecooking.about.com/od/vegetablerecipes/ss/spagsquashsbs.htm
• Turkey chili
o Brown lean, ground turkey in pan with cooking spray
o Add cayenne pepper, chili pepper, black pepper to taste
o Add diced tomatoes
o If desired: add beans of choice (black, navy, kidney, etc.)
• Fish and Brussel sprouts
o Pan fry any white fish in lemon juice or vegetable broth.
o Add black pepper to taste
o sauté Brussel sprouts in 1T coconut oil
o Add 1t REAL maple syrup and dash sea salt (DO NOT OVERCOOK)
• Shrimp stir-fry with Edamame and mixed vegetables.
o Heat vegetables in lemon juice in pan
o Add shrimp
o add pepper and turmeric
• Salmon and broccoli
o Same as white fish meal
*Add an extra serving of vegetables to dinner or a large mixed green or spinach salad to dinner. Vinegar of choice or lemon juice and 1T olive oil for dressing
*3 non-consecutive days per week, add a serving of quinoa, brown rice or a small sweet potato to lunch and dinner.
DO NOT COOK WITH BUTTER OR FATS OTHER THAN WHAT IS LISTED
Make a bunch of skinless chicken breasts and boiled eggs on Sundays so they are ready to go.
RECIPES ARE AVAILABLE ON www.lizjones.co