What I eat!

I wanted to give a lay out of what I ate Monday & Tuesday so you could get a feel for what I do normally.

Monday I went to the gym & worked shoulders & did 30 min cardio. So it was a low carb day.

Meal 1--4:30am--1 banana, tbls of peanut butter, 6:00am got hm from gym had protien shake you can combine this together if you want.

Meal 2--8:00am--i mixed it up because the hubs was complaining about same old thing for breakfast.
2 egg whites 4oz steak 1 piece of Ezekiel toast (find at sprouts--gluten free bread).

Meal 3--11:00am--apples & tsp of pb & protien shake.

Meal 4--2:00pm--healthy chicken parm with rice pasta & broccoli.

Meal 5--5:00pm--4oz grnd turkey, 1/4 cup brn rice, broccoli, 1/4 of an avacado, pepper & sea salt.

Meal 6--8:00pm--protien shake.

You can mix this order up & if you wake up later, you'd just have you last meal later.

Tuesday I had an amazing leg day at the gym. I was hungry ALL day after that. So it was a high carb day.

Meal 1--4:00am--banana with pb, protien shake when I got hm at 6:00

Meal2--8:00am--4 egg whites 2 slices of Ezekiel toast

Meal 3--11:00am--1/2 cup oatmeal, chocolate chip cookie dough peanut butter. Sprouts & AJ's have great pb flavors that help me with my sweet tooth.

Meal 4--2:00pm--healthy chicken parm 1/2 cup rice pasta broccoli.

Meal 5--5:00pm--grnd turkey with 1/2 cup brn rice with 1/4 cup avacado & broccoli.

Meal 6--8:00pm--protien shake.


Note--I've been eating Ezekiel  toast this week. Oatmeal is best, but you can eat the toast. On a low carb day I'll only do 1/3 cup of oats.

Week 2

Menu--all my faves this week!
Monday & Tuesday lunch-- 4 oz healthy chicken parm with 1/2 cup rice pasta with squash
                                 Dinner--4 oz grnd turkey with 1/4 cup rice with broccoli

Wednesday lunch--sweet & spicy almond chicken with broccoli
                   Dinner--taco salad

Thursday & Friday lunch--turkey burger with sweet potato fries
                                Dinner--taco salad/grnd turkey with 1/4 cup rice & broccoli

Recipes
Healthy chicken parm
5 egg whites
5 chicken breast
1 1/2 cup almond slivers
1/4 cup Italian seasoning


Pre heat oven to 375 degrees. Combone almond slivers & Italian seasoning in a bowl. Dip chicken in egg whites & then coat in almond mixture. Place on a baking sheet. Cook for 30-35 min. Serve over brn rice pasta & 2 tbls marinara sauce.

Sweet & spicy chicken credit withpeanutbutterontop.blogspot.com (my kids would eat this every night)

4-5 chicken breast
Cajun seasoning
Slivered almonds
Honey

I don't measure ingredients, but with the exception of the slivered almonds, I use all other ingredients sparingly. Honey is high in sugar & carbs, the seasoning is high in sodium. So use Just enough to taste.

Place chicken on baking sheet sprinkle Cajun seasoning on top. Pour on honey sparingly. Sprinkle almond slivers on top.

Bake at 375 for  30-35 min.

Taco salad. Cook 1 lb grnd turkey on stove top with 1/4 cup taco seasoning. Serve over spinach salad with tomatoes & grn onions. Salsa on top optional.

Turkey burgers--
 1 lb grnd turkey
1/2 onion
4-5 cloves garlic

Mix together and form into patties. Bake at 350 for 30-35 min.

Sweet potato fries

Pre heat 450 degrees

2 sweet large potatoes feed two adults for two days worth

I slice the sweet potatoes short way into circles, then slice into fries. I put about 1-2tbls of coconut oil melted on a baking sheet, go light or fries will be mushy. Sprinkle mrs dash onto baking sheet. Put the fries onto baking sheet. Bake fries for 25 minutes then scrape them around & turn over in baking sheet & cook about 25 min more or desired crispness. I like them crispy, so I usually broil for 5 minutes after baking.

This are some of my fave meals, enjoy!  See sidebar for how to plug into menu & serving amounts. If you are reading on a cell, click see web version at the bottom to view sidebar.

Week 1, good luck!

So every Sunday I write out a menu, my grocery bill has been lower & my pantry & fridge are cleaner because I buy only what I need. I buy mostly the same stuff every week, so it's simplified my life in that way alone. Grocery shopping for a family of six used to take the whole day visiting several stores, now I hit 3-4 stores & am in and out in 30 min or less.

I prepared all food on Monday & refrigerated so I could have it ready to pull out of fridge at just the right time. See basic meal plan in side bar to see where to plug in food!

Here was my menu last Sunday.

Monday & Tuesday--meal 4, chicken tacos. I buy mission corn & whole wheat blend tortillas. Note that corn tortillas are best, try staying away from whole wheat as much as possible.
                                 --Meal 5, turkey meatballs with brn rice pasta & 2tbls maranara sauce & veggie

Wednesdays-- meal 4, chicken sausage with brn rice & veggie
                    --meal 5,2 2 oz  turkey meatballs wih 1/4 cup brown rice pasta ( buy in gluten free section at Walmart or pasta aisle at sprouts. I over cook what the package says & stir frequently while cooking).  2tbls maranara sauce & veggie

Thursday & Friday--meal 4chicken stir fry, 1/2 cup brn rice & sautéed bell peppers
                               --Meal 5 chicken sausage wih 1/4 brn rice

Over weekend I'll with make chicken in crockpot or bake really quick or just make more of what I've eaten that week.

Recipe. Chicken tacos I cook 6 chicken breasts (I cook for myself & my husband & make a bit extra for my kids. You can scale recipe for what you'd need. Single person might need 2-3), 1/4 cup of salsa of choice & 1/4 cup taco seasoning in crockpot on low for 7-8 hrs. Shred chicken. I refrigerate chicken then make individual tacos on day of. Add spinach, tomatoes, and any fresh veggies. Keep sodium intake low, so I don't do a lot of canned.

Turkey meatballs--1 lb of grnd turkey
                               1/2 onion
                                4-5 cloves of garlic
                                 2 tbls Italian seasoning

Mix ingredients in bowl, form meatballs onto baking sheet. Bake at 350 for 35 min.
Freeze leftovers for another week!  Yay!

Chicken sausage I just buy already cooked at Costco & fry. Try finding one with lower sodium.

Chicken stir fry--I find liquid amino acids at sprouts. It is a soy sauce substitute & is low in sodium. Very yummy. Satisfies my salt craving. I sautée chicken in this sauce (if you'll eat this two days, 8 oz) cut in chunks in that for 15 min, then add 3 chopped bell peppers (again cooking for 1 person you might need to scale amount).  Sautée bell peppers with chicken for last 5 minutes. Can add salt free peanuts.

I'm not good with recipes, when I cook I throw stuff in. Feel free to ask questions in comments.