Hey there guys! It has been a long time since my last post. I'm sorry but have been very busy between the jobs and boot camp and just life really! So here you are, by request of my biggest fan… you know who you are. J
I have put together another example of what I eat in a day and will be posting that today! I hope you enjoy! Remember my meals are always Gluten-free and low fat!
Meal: BreakfastPlate: Oatmeal to Warm a Cold Heart on a Cold Day… Brrr
Ingredients:
1 Whole Mandarin
1 Tbsp Crushed Pecans
1 Tsp Flax Seeds
1 Cup GF Oatmeal
¼ Cup Almond Breeze
Pinch Cinnamon
1 Tsp Hemp Hearts
¼ Cup Apple Sauce
Instructions: Add all the ingredients together in a bowl, except for the cinnamon. Put it in the microwave for about 1 minute, stir and place back in the microwave for 30 seconds. Dependent on how you like the consistency of the oatmeal you can add more Almond Breeze to the mix to make it more porridge like. If not sprinkle some cinnamon on top and there you have it.
Note: You can always switch out the Almond Breeze for a soy alternative or plain skim milk. Fact – 1 Tbsp. of Hemp hearts has 4g of protein in it! Also many people that begin eating Hemp Hearts every morning, soon discover that they change many of their established eating habits, and notice profound health and energy benefits. Those who eat Hemp Hearts each morning (usually raw, in oatmeal. yogurt or fruit salads) have noted that they have sufficient energy to remain active all day, easily maintain positive attitudes, and are much less affected by stress. They have abundant energy, and find it easy to avoid sweets and snack foods.
1 Tbsp Crushed Pecans
1 Tsp Flax Seeds
1 Cup GF Oatmeal
¼ Cup Almond Breeze
Pinch Cinnamon
1 Tsp Hemp Hearts
¼ Cup Apple Sauce
Instructions: Add all the ingredients together in a bowl, except for the cinnamon. Put it in the microwave for about 1 minute, stir and place back in the microwave for 30 seconds. Dependent on how you like the consistency of the oatmeal you can add more Almond Breeze to the mix to make it more porridge like. If not sprinkle some cinnamon on top and there you have it.
Note: You can always switch out the Almond Breeze for a soy alternative or plain skim milk. Fact – 1 Tbsp. of Hemp hearts has 4g of protein in it! Also many people that begin eating Hemp Hearts every morning, soon discover that they change many of their established eating habits, and notice profound health and energy benefits. Those who eat Hemp Hearts each morning (usually raw, in oatmeal. yogurt or fruit salads) have noted that they have sufficient energy to remain active all day, easily maintain positive attitudes, and are much less affected by stress. They have abundant energy, and find it easy to avoid sweets and snack foods.
Total Calories: 337 Kal
Protein: 13.7g
Fat: 26.3g
Carbs: 53g
Protein: 13.7g
Fat: 26.3g
Carbs: 53g
Meal: AM Snack
Plate: Yogurt and Fruit
Ingredients:
Plate: Yogurt and Fruit
Ingredients:
1 Cup Low Fat Plain Yogurt
½ Fruit (your choice)
Pinch Cinnamon
1 Tsp Flax Seeds
1 Tsp Honey
Instructions: Just mix it all up.
Total Calories: 198 Kal
Protein: 12.1g
Fat:5.5 g
Carbs: 41g
½ Fruit (your choice)
Pinch Cinnamon
1 Tsp Flax Seeds
1 Tsp Honey
Instructions: Just mix it all up.
Total Calories: 198 Kal
Protein: 12.1g
Fat:5.5 g
Carbs: 41g
Meal LunchPlate: Tuna Toss
Ingredients:
Canned Low Sodium Tuna
10 Cherry Tomatoes
2/3 Cup Broccoli
½ Red Bell Pepper
Lemon Juice, Pepper, Cilantro
Instructions: Just chop all the veggies up into bit size chunks and mix it all together! Leave some of the tuna juices in the can and add that to the salad if you don’t mind the more fishy taste. Add lemon juice, cilantro and pepper to your desire. Nice and easy! Add your choice of fruit to the mix as a little sweet snack after.
Note: Tuna can be replaced with Salmon.
Total Calories: 213 Kal
Protein: 47.1g
Fat: 2.4g
Carbs: 16g
10 Cherry Tomatoes
2/3 Cup Broccoli
½ Red Bell Pepper
Lemon Juice, Pepper, Cilantro
Instructions: Just chop all the veggies up into bit size chunks and mix it all together! Leave some of the tuna juices in the can and add that to the salad if you don’t mind the more fishy taste. Add lemon juice, cilantro and pepper to your desire. Nice and easy! Add your choice of fruit to the mix as a little sweet snack after.
Note: Tuna can be replaced with Salmon.
Total Calories: 213 Kal
Protein: 47.1g
Fat: 2.4g
Carbs: 16g
Meal: PM Snack
Plate: Nuts!!!
Note: Nuts are a great snack in portion to keep that energy up in the afternoon and get the necessary fats you need throughout the day!
Calories: 170 Kal
Protein: 5g
Fat: 15g
Carbs: 6g
Plate: Nuts!!!
Note: Nuts are a great snack in portion to keep that energy up in the afternoon and get the necessary fats you need throughout the day!
Calories: 170 Kal
Protein: 5g
Fat: 15g
Carbs: 6g
Meal: Dinner
Plate: Sweet Potato and So Much More Soup
Ingredients:
Plate: Sweet Potato and So Much More Soup
Ingredients:
1/4 cup olive oil
2 Large sweet potatoes, peeled and chopped
3 Large carrots, peeled and chopped
2 Apple, peeled, cored and chopped
2 Cloves garlic
1 Green onion, chopped
1/2 Cup celery, chopped
1 Onion, chopped
1/2 Cup red lentils
1/2 Tsp minced fresh ginger
1/2 Tsp ground black pepper
1/2 Tsp salt
1/2 Tsp ground cumin
1/2 Tsp chili powder
1/2 Tsp paprika
41/2 Cups vegetable broth
Instructions: Melt the butter in a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, than reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt or low fat sour cream for garnish.
Note: This plate is not only low fat, low sodium, low fat but also vegetarian safe! Enjoy!
2 Large sweet potatoes, peeled and chopped
3 Large carrots, peeled and chopped
2 Apple, peeled, cored and chopped
2 Cloves garlic
1 Green onion, chopped
1/2 Cup celery, chopped
1 Onion, chopped
1/2 Cup red lentils
1/2 Tsp minced fresh ginger
1/2 Tsp ground black pepper
1/2 Tsp salt
1/2 Tsp ground cumin
1/2 Tsp chili powder
1/2 Tsp paprika
41/2 Cups vegetable broth
Instructions: Melt the butter in a large, heavy bottomed pot over medium-high heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes. Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, than reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes. Working in batches, pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt or low fat sour cream for garnish.
Note: This plate is not only low fat, low sodium, low fat but also vegetarian safe! Enjoy!
Total Calories: 322 Kal
Protein: 8g
Fat: 9g
Carbs: 27g
Protein: 8g
Fat: 9g
Carbs: 27g
Meal: Post Work out Meal
Plate: ½ Vega Recovery Protein Bar
Total Calories: 110 Kal
Protein: 13g
Fat: 3g
Carbs: 9g
Plate: ½ Vega Recovery Protein Bar
Total Calories: 110 Kal
Protein: 13g
Fat: 3g
Carbs: 9g
Total Daily Calorie Intake: 1350 Kal
Take care all! I hope you are able to implement this into your daily schedule and keep it consistent. It's all about making it work for you! Stay healthy, stay strong and let's keep talking!
