Simple Fitness for Busy Moms: Week 2

Sunday, April 20, 2014

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.

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Meal Prep

I want to say, you will not be successful if you do not meal prep. It's too much food, too much cooking, and too many times you will want to talk yourself out of doing it. I personally don't like leftovers. I have to eat it & remind myself food is fuel!! I make all my meals for Monday-Friday on Monday & then I might cook a little over weekends. Now that my metabolism is better I cheat more over the weekends, so I don't like to waste food by meal prepping. I wouldn't recommend cheating for the first two weeks of this diet so your metabolism will stabilize.

Carb Cycling

I hit a plateau about 6 months into my fitness regiment & noticed messing around with my carbs helped get me to my ultimate goal of 18 percent body fat (I stopped looking at the scale, I'm about ten lbs heavier than I was before kids, but in a smaller pants size,,,the scale lies!). I don't recommend necessarily starting with carb cycling, start simple, one step at a time, but I want to explain it, as that is what I do & I will talk about it a lot in my meal plans. Everyone has a different take & There are a million ways to implement it, so I will just tell my version & you can research it If you want further info.

Healthy carbs that you'll want to eat are brn rice, oats, sweet potatoes, and brn rice pasta. For my snacks I have fruit, eat your fruit early in the day because it is a complex carb. I have popcorn with no butter & light light light salt sometimes. If you pick a protein bar or shake, pick one with low carbs. Quest bars are high in carbs, so I eat them in the mornings or closer to my workouts.

So if you notice I eat 1/3 cup of oats in the am, 1/2 cup carbs for meal 4, then 1/4 cup carbs at meal 5. On a low carb day I might lower this or keep it the same. On a high carb day I will eat more carbs. Most of the time I add healthy carbs to snacks, I eat a full 1/2 cup with my meal at night. I still leave out carbs of meal 6.

My carb cycle is simple, when I've had a intense workout, especially when I've worked my legs or back I eat high carbs, most other days I keep them lower.

Hopefully as I blog this will make more sense!

Basic Meal Plan

Meal 1--1 scoop protein shake. (Check your label, muscle milk, for instance is high in calories & carbs, try muscle milk light. My fave is protein 7) an apple or banana, 11 almonds or teaspoon of peanut butter. (I love flavored peanut butters from trader joes & sprouts.)

Meal 2--4 egg whites & 1/3 cup cooked oatmeal add an ounce of cheese to eggs or avacado & tomato. I buy egg whites in a carton. So much easier than cracking eggs.

Meal 3--snack, could be same as meal 1 or try protein bar ( read your labels! I love quest bars)

Meal 4--4oz chicken breast, grnd turkey, or 5-6oz talapia, veggies, 1/2 cup of rice, sweet potatoes, or rice pasta, and a fat, 1/4 avacado, 1 oz of cheese, or a teaspoon of Peanut butter.

Meal 5--same as meal 6, except remove carbs or only have 1/4 cup.

Meal 6--1 scoop protein shake.

*you can rearrange meals & snacks to your own schedule, for instance, I workout at 5 am, so I eat a fruit & pb before I go & have my protein shake right after. That's my meal 1. If you'd rather eat eggs right when you wake up & eat the snack later go for it. Just make sure you get all your meals in!

*this diet is formulated for a woman, men get double the amount of food. So for men, 8 egg whites in stead of 4 & 8oz meat instead of 4 oz, 1 cup brn rice instead of 1/2, and so forth. No fair!