Recipes & Meal Ideas:
Keep in mind these are just ideas and for those of you who would like a little bit of guidance. This is not a meal plan. Just suggestions if you are wanting to start looking for better choices.
Meal #1 & 1 TBSP Apple Cider Vinegar with 8oz of water read my blog to see the benefits.
Breakfast: You want this meal to have lean protein and healthy carbs.
ex: Scramble: 1 egg + 1 egg white, add in any onions, bell pepper or tomatoes that you would like, season to liking: top with 1/2 avocado or if you more food: 1 slice ezekiel bread w/ 1/4 avocado
ex: Protein Pancakes: 1 scoop vanilla protein, 1/2 banana (mashed), 1 tbs almond milk, 1/4 cup egg whites, 1 tsp cinnamon. Top with 1/4 cup berries + 1 TBSP agave. (tip cook on low)
ex: Smoothie: 1 scoop protein powder, 1 cup almond milk, 1/4 cup frozen blueberries, handful of spinach, 1 TBSP chia seeds. Top with 2 TBSP coconut shavings, 1 TBSP cacao nibs.
example #2. Overnight oats: 1/2 cup gf rolled oats, 2 tbsp peanut butter, 2 tsp chia seeds, 1 tsp honey or maple syrup, 1/2 cup unsweetened almond milk 1/2 banana sliced. :combine everything in a bowl, mix and let sit over night.
ex:1 piece of your favorite fruit or protein shake
Meal #3 You want this meal to have lean protein carbs and healthy fats. Focus on getting those green veggies in.
ex. Harvest Salad: 2 cups spinach, 1/2 small apple cut up into chunks, 2 tbsp Pumpkin seeds, 1/4 c. cooked quinoa, 1/4 c. cucumber, 2 TBSP garbanzo beans, 1/4 avocado, 1 tsp olive oil , fresh lemon to taste, pepper
ex.3 Bean salad: 2 TBSP garbanzo beans, 2 TBSP kidney beans, 2 TBSP black beans, 2 c. spinach, 1/2 c. kale, 1/4 c. onion, add parsley, 1/4 c. tomatoes, 1/4 c. mushrooms, 1/4 c. cucumber, 1/4 c. cooked quinoa, 1 TBSP olive oil, fresh lime, pepper
ex. Wrap it up: 4oz tempeh, tofu or chicken, 1tbsp spicy brown mustard, 1/4 cup tomato, 1 cup spinach, 1 whole grain wrap
Meal #4 Focus on protein, veggies and good fats. The afternoon slump is going to make you want to grab carbs. STAY STRONG! Limit fruit and sugar for the rest of the day.
ex: 1/2 avocado, 1/2 tbsp sunflower seeds
ex: 1 cup veggies, 1/4 cup hummus
ex: 1 scoop protein, 1 cup unsweetened almond milk, handful of ice, 1 TBSP peanut butter, 2 tsp cinnamon, 1 TBSP cacao nibs
Meal #5 Think clean, lean and all the greens! NO STARCHES! & 1 cup of your favorite non-caffeine tea. I love Peppermint!
ex. Lemon chicken or fish: 4oz organic chicken or fish, lemon pepper, fresh lemon juice while cooking, 5 stalks asparagus cooked in 2tbsp grapeseed oil, pepper
ex. Spagetti Squash Marinara : 1 cup spaghetti squash, 4oz organic chicken, 1/2 tsp basil, 1/2 tsp black pepper, 1/4 cup marinara, 1 tbs grapeseed oil + 1-2 cups broccoli steamed
ex.Skinny Stir Fry: 4oz, lean protein, 2 c. green vegetable ( green beans, asparagus, spinach, kale, brussels sprouts), season with fresh herbs or low sodium seasonings, balsamic vinegar. Cook with 1 tbs. grapeseed oil.
ex. Lean Chili, lb of 90% lean turkey or tempeh, 1 can tomatoes, 1/2 can kidney beans, 1/2 can pinto beans, 1 Tbsp olive oil, 1 tsp chili powder, 1 tsp, garlic powder, pinch of salt