The below “Zig-Zag” eating plan “tricks” your body into keeping your metabolic rate up while you’re working on fat loss – In order to lose fat, you must have a caloric deficit, but if you have a deficit for more than three days at a time, it will start your body’s starvation response and make you store fat. So this Zig-Zag plan allows you to drop into a calorie deficit for only three days at a time – then, before your body has a chance to decrease its metabolic rate– you raise your calories back up to refuel your carb supply for one day to stoke your metabolic furnace. (3 burn days: 1 refuel day). You then repeat this process until you reach your desired body fat percentage. At that point, please refer back to my post titled, “ABS DIET POWER.” Simply choose 2 “power foods” every time you eat. Review the below “Power Food Groups.” Then continue reading about how to combine particular groups for certain meals to maximize fat burning.
VEGGIE GROUP - Fight Cancer, Anti-Aging, Heart Disease, Stroke, Obesity, Osteoporosis,
Marinara pasta sauce
Salsa
Asparagus
Broccoli
Cauliflower
Green Beans
Peas
Cucumber
Squash
Collard greens
Mushrooms
Zucchini
Lettuce Salads
Green or red Peppers
Tomatoes
FRUIT & DAIRY GROUP - Increase Weight Loss, Strengthen Bones, Fight High Blood Pressure, Obesity, Cancer, Protect heart, Prevent Cravings, Improve Coordination, Balance, Short-Term Memory.
Lowfat Milk
Lowfat Cheese
Greek Yogurt
Lowfat Yogurt
Lowfat Cottage cheese
Unsweetened applesauce
Apples
Blueberries
Bananas
Oranges
Raspberries & all berries
Strawberries
Nectarines
Plums
Grapes
Peaches
Cantaloupe
Grapefruit
Pears
(all fruit)
WHOLE GRAINS – BEANS – LEGUMES GROUP
Prevent Body From Storing Fat, Regulate Digestion, Burn Fat, Build Muscle, Boost Energy, Reduce Cholesterol, and Stabilize Blood Sugar. Fight: Heart Disease, Diabetes, Colon Cancer, Obesity.
Oatmeal
Cream of Wheat
Oat bran
Barley
Potatoes (white, red)
Yams
Sweet potatoes
Carrots
Beans & Legumes (soy, pinto, garbanzo, navy, black, kidney)
Hummus
Brown Rice
100% whole grain dry cereals
100% whole wheat or whole grain pasta
100% whole wheat bread & whole grain products
LEAN PROTEIN GROUP
Burn Fat, Build Muscle, Improve Immune System
Chicken breast
Turkey breast
Canadian Bacon
Fish (Flounder, Haddock, Salmon, Orange Roughy, Cod, Tuna etc.)
Shellfish
Lean Red Meat (Flank Steak, Round Steak, extra lean sirloin)
Eggs/Egg whites (One yolk for every six whites)
Low or non fat dairy products (milk, cheese, Greek yogurt, yogurt, cottage cheese, etc.)
Extra-Protein (Whey) Powder
Ricotta Cheese
*Note: Dairy is interchangeable between Lean Protein Group and Fruit-Dairy Group
ESSENTIAL FATS GROUP (1 -2 Tbs. Serving Size)
Build muscle, Burn Fat, Boost Immune System, Lower Cholesterol, Fight: Cravings, Heart disease, Wrinkles, Cancer & High blood pressure.
Dry Roasted Nuts & seeds (Almonds, Walnuts, pumpkin seeds, sunflower seeds etc)
Avacado
Flaxseed oil
Olive oil
Canola oil
Natural peanut butter
Olives
Below you will see a list of “Power Food Group Combos” for each of your 6 meals per day. Choose your preferred foods from the appropriate lists to create own personalized fat-burning menus. See what kind of creative “recipes” you can make by combining the required food groups.
Contact me if you would like a half-page, laminated template to plan & track your daily meals. The laminated template allows you to create a virtually unlimited variety of menus. All you
have to do is choose the foods you want and plug them into the appropriate slots using a provided dry-erase marker! The placement of food types is important to the fat-burning process. Do not move the starchy or simple carbs to later in the day.
Important: Eat ALL meals/snacks (do not skip any.) Space your meals/snacks at least 2.5 hours apart from each other, but do not wait longer than 4 hours without eating. If you wait longer than 4 hours, your results will decrease. Miscellaneous foods that are OK to have: vinegars, low/no-calorie salad dressings, sprays, flavored seasonings.
Go through a 14 day cycle: 3 days of “burn” cycle, then 1 day “refuel.” You’ll be “Lean in 13!” Day 1`4 is a Free Day This is the day you can eat without a “pattern.” If you want
to eat a “treat”, go ahead; just donʼt overeat (choose a moderate portion.)
Burn Days
MEAL 1 – (2 Groups) Lean Protein Group & Whole Grain-Bean-Legume Group
SNACK - (2 Groups) Lean Protein Group & Whole Grain-Bean-Legume Group
MEAL 2 – (5 Groups) Lean Protein Group, Whole Grain, Bean-Legume Group & Veggie Group
SNACK - (3 Groups) Lean Protein Group, Veggie Group & Essential Fat Group
DINNER – (3 Groups) Lean Protein Group, Veggie Group & Essential Fat Group
SNACK - (2 Groups) Lean Protein Group & Veggie Group
Refuel Days
MEAL 1– (2 Groups) Whole Grain-Bean-Legume Group & Fruit- Dairy Group
SNACK – (2 Groups) Lean Protein Group, Vegetable Group & Fruit- Dairy Group
MEAL 2 – (3 Groups) Lean Protein Group, Whole-Grain-Bean-Legume Group & Veggie Group
SNACK – (3 Groups) Lean protein Group, Veggie Group & Essential Fat Group
MEAL 3- (3 Groups) Lean Protein Group, Veggie Group & Essential Fat Group
SNACK –(2 Groups) Lean Protein Group & Veggie Group
After a short adjustment period, you will discover that it gets easier until eventually your new behaviors become deeply entrenched into your daily routine like grooves in a record. Your new habits will become as much a part of your daily routine as brushing your teeth!
When somebody commits to the 24 Day Challenge with me (on www.JoinEmily.com), I commit to mentoring them far BEYOND those 24 days! This blog is just a start! For even more, go to www.PepInYourStep.net!
Showing posts with label Zig Zag Eating Plan. Show all posts
Showing posts with label Zig Zag Eating Plan. Show all posts
"Burn Day" - Breakfasts & Morning Snacks
If you're starting the Zig Zag Eating Plan, here are several of my favorites for breakfast & mid-morning snack. If you have my laminated meal tracker, be sure to use your dry-erase marker and fill in the boxes for the combo: You'll be eating out of two groups - LEAN PROTEIN GROUP & WHOLE GRAIN-BEANS-LEGUMES GROUP. Remember to look on the back of your laminated sheet. It's full of foods in each group to whet your appetite and spark your imagination! Good luck! Contact me if you need help.
Breakfast Scramble - 1 carton eggwhites or 12 eggwhites, ¼ small chopped onion, 1 small chopped tomato, 1 C. lowfat shredded cheddar cheese, 1 C. chopped deli shaved turkey. Cook all together: eggs, onion, then add tomatoes. Sprinkle with lowfat cheese.
"Mo' Feta, Mo' Betta Eggs" - 2 eggs, ½ Tbs. Feta Cheese, 1/3 c torn baby spinach leaves, dash oregano. Combine 2 eggs. Add Feta, spinach, oregano. Cook in microwave for about 2 1/2 minutes.
Breakfast Burrito - 2 eggs, 2 Tbs. fat free cheese, Salsa, Dollop of fat free sour cream (optional), Wheat Tortilla. Scramble eggs, add salsa and cheese (sour cream). Put in tortilla. Wrap like a burrito.
Fat Burning Oatmeal- 1/2 c. quick-cooking oats, 2/3 c. vanilla soy milk or nonfat milk, 1/2 - 1 tsp. cinnamon. Combine oats & milk. Cook. Stir in cinnamon . Add a little brown sugar to taste.
Blueberry, Strawberry, or Peach Greek Yogurt (Be sure to mix the yogurt because the fresh fruit is on the bottom of the cup!) with Kashi-Go-Lean Cereal.
Toasted Whole Wheat English Muffin with a slice of Canadian Bacon, one cooked egg, and a piece of lowfat Sargento Cheddar Cheese.
Any whole grain cereal (I love Kashi varieties) with 1 C. nonfat milk. (Dairy is interchangeable so it can count as your "Lean Protein Group")
Some ideas for snack between breakfast and lunch
"Change Your Tuna" Mix 2 eggs, 2 Tbs. canned tuna, sliced ½ green onion. Cook in microwave 2 ½ minutes or until eggs are set.
"Corn to be Wild!" Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set.
Breakfast “Bacon Burger” 1 Honey Wheat English Muffin, ½ tsp. trans fat-free margarine, 1 egg, 1 slice lowfat cheese, 1 slice Canadian Bacon, Vegetables if you want. Split the muffin & toast it. Spread with margarine. Break the egg, prick the yolk, and cook in microwave covered with plastic wrap. Microwave on high for 30 seconds. Add lowfat cheese, egg, and bacon to muffin. Then nuke for 20 seconds. Add veggies to taste.
Egg Salad Sandwich - use lowfat mayo or Miracle Whip, mix boiled eggs, vinegar and dallop of mustard. Serve on whole wheat sandwhich thin.
Turkey & Cheese Sandwich - My favorite turkey is Oscar Meyer brand Mesquite Deli Turkey. Add 1 piece of lowfat Sargento Cheddar Cheese, lettuce & lowfat Miracle Whip.
Tuna Bagelwich - Mix tuna with lowfat mayo or Miracle Whip, can add celery, pickle, boiled eggs to mixture. Then serve on a toasted Bagel Thin or wheat bread.
Brown Rice & Egggs - How to prepare brown rice: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off. Top with eggs cooked as desired.
Brown Rice Cake with 2 Tbs. nonfat Cream Cheese, 3 oz. Deli Turkey
Grilled Cheese Sandwich on 100% Whole Wheat Bread (2 pieces less than 30 Grams carbs), lowfat Sargento Cheddar Cheese (may have to add slices of deli shaved turkey or Ham to make sure your protein is over 10 grams) Could add mustard. Grill with non-transfat margarine.
Turkey & Cranberry Cream Cheese Tortilla Wrap – Mix some canned cranberry sauce with fat free cream cheese, spread in a wheat tortilla then layer some deli turkey in it and roll into a wrap.
Breakfast Scramble - 1 carton eggwhites or 12 eggwhites, ¼ small chopped onion, 1 small chopped tomato, 1 C. lowfat shredded cheddar cheese, 1 C. chopped deli shaved turkey. Cook all together: eggs, onion, then add tomatoes. Sprinkle with lowfat cheese.
"Mo' Feta, Mo' Betta Eggs" - 2 eggs, ½ Tbs. Feta Cheese, 1/3 c torn baby spinach leaves, dash oregano. Combine 2 eggs. Add Feta, spinach, oregano. Cook in microwave for about 2 1/2 minutes.
Breakfast Burrito - 2 eggs, 2 Tbs. fat free cheese, Salsa, Dollop of fat free sour cream (optional), Wheat Tortilla. Scramble eggs, add salsa and cheese (sour cream). Put in tortilla. Wrap like a burrito.
Fat Burning Oatmeal- 1/2 c. quick-cooking oats, 2/3 c. vanilla soy milk or nonfat milk, 1/2 - 1 tsp. cinnamon. Combine oats & milk. Cook. Stir in cinnamon . Add a little brown sugar to taste.
Blueberry, Strawberry, or Peach Greek Yogurt (Be sure to mix the yogurt because the fresh fruit is on the bottom of the cup!) with Kashi-Go-Lean Cereal.
Toasted Whole Wheat English Muffin with a slice of Canadian Bacon, one cooked egg, and a piece of lowfat Sargento Cheddar Cheese.
Any whole grain cereal (I love Kashi varieties) with 1 C. nonfat milk. (Dairy is interchangeable so it can count as your "Lean Protein Group")
Some ideas for snack between breakfast and lunch
"Change Your Tuna" Mix 2 eggs, 2 Tbs. canned tuna, sliced ½ green onion. Cook in microwave 2 ½ minutes or until eggs are set.
"Corn to be Wild!" Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set.
Breakfast “Bacon Burger” 1 Honey Wheat English Muffin, ½ tsp. trans fat-free margarine, 1 egg, 1 slice lowfat cheese, 1 slice Canadian Bacon, Vegetables if you want. Split the muffin & toast it. Spread with margarine. Break the egg, prick the yolk, and cook in microwave covered with plastic wrap. Microwave on high for 30 seconds. Add lowfat cheese, egg, and bacon to muffin. Then nuke for 20 seconds. Add veggies to taste.
Egg Salad Sandwich - use lowfat mayo or Miracle Whip, mix boiled eggs, vinegar and dallop of mustard. Serve on whole wheat sandwhich thin.
Turkey & Cheese Sandwich - My favorite turkey is Oscar Meyer brand Mesquite Deli Turkey. Add 1 piece of lowfat Sargento Cheddar Cheese, lettuce & lowfat Miracle Whip.
Tuna Bagelwich - Mix tuna with lowfat mayo or Miracle Whip, can add celery, pickle, boiled eggs to mixture. Then serve on a toasted Bagel Thin or wheat bread.
Brown Rice & Egggs - How to prepare brown rice: 3 Cups Chicken Broth + 1 ½ C. Brown Rice. Boil broth, lower heat, add rice. COVER and cook 45 minutes, NO stirring. DO NOT take lid off. Top with eggs cooked as desired.
Brown Rice Cake with 2 Tbs. nonfat Cream Cheese, 3 oz. Deli Turkey
Grilled Cheese Sandwich on 100% Whole Wheat Bread (2 pieces less than 30 Grams carbs), lowfat Sargento Cheddar Cheese (may have to add slices of deli shaved turkey or Ham to make sure your protein is over 10 grams) Could add mustard. Grill with non-transfat margarine.
Turkey & Cranberry Cream Cheese Tortilla Wrap – Mix some canned cranberry sauce with fat free cream cheese, spread in a wheat tortilla then layer some deli turkey in it and roll into a wrap.
"Burn Day" - Ideas for Lunch
Refer to previous posts or your laminated sheet for "burn days" to see that you should combine the following food groups for lunch on Burn Days:
LEAN PROTEIN GROUP + WHOLE GRAIN-BEANS-LEGUMES GROUP - VEGGIE GROUP
Remember to refer to the entire list of food choices in these groups under the post titled, "Zig Zag Eating Plan."
*PLEASE NOTE - THIS IS THE SAME COMBO YOU'LL BE USING FOR REFUEL DAY FOR LUNCH, SNACK 2, AND DINNER!
Fish Sticks - Cut fish filets (tilapia, sole, or other white mild fish) into rectangles about 3” by 1 ½ “. Mix 3 egg whites & 1 Tbs. water in a bowl. In another bowl, crunch up 1 C. Kashi High Fiber Cereal or cornmeal with ¼ tsp. garlic salt & 1 Tbs. herb seasoning. Dip each fishstick in egg mixture, then dip into crumb mixture. Bake on sprayed pan for 5 minutes at 375. Then flip sticks over.
Powerfood Soup - In large saucepan on low heat, cook 2-4 chicken breasts and 1 chopped onion in olive oil for 10 minutes. Add 1 tsp. garlic salt, 6 cups chicken broth, 1 can navy beans (drained), and 2 chopped carrots. Bring to boil. Add 1 c. corn, 1 can stewed tomatoes, 2 Tbs. basil, and ¼ tsp. black pepper.
Hot Tuna - Preheat oven to 350. In a large skillet on low heat, cook ½ c. celery and 1chopped onion until soft. Add ½ c. shredded lowfat mozzarella cheese & ½ c. lowfat cottage cheese, 1 can tuna, ¼ c. lowfat mayo, & 1 Tbs. lemon juice. Heat through. Spread onto Whole Wheat English Muffins!
Corn to be Wild! Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set.
Eggs Beneficial Sandwich - 1 large whole egg, 3 eggwhites, 2 slices whole-wheat bread toasted, 1 slice Canadian bacon, 1 tomato sliced, or 1 bell pepper. Scramble the eggs in pan sprayed with Pam. Dump onto the toast. Add the Canadian bacon, tomatoes, or other vegetables of your choice.
Bean & Ham Soup - 2 C. Ham, 1 chopped onion, ½ tsp. garlic salt, 1 16 oz. container Pace Picante Sauce, 1 28 oz. can diced tomatoes, 3 cans drained beans, 4 C. water, 3 beef bullion cubes, 1 tsp. thyme. Combine & cook!
Marinated Salmon or Halibut in marinade - 1/3 c. each of olive oil, soy sauce, brown sugar & water. Add pinch of garlic and sea salt. Top w/ 1/3 C. chopped pecans & Broil 20 minutes (do not overcook!)
LEAN PROTEIN GROUP + WHOLE GRAIN-BEANS-LEGUMES GROUP - VEGGIE GROUP
Remember to refer to the entire list of food choices in these groups under the post titled, "Zig Zag Eating Plan."
*PLEASE NOTE - THIS IS THE SAME COMBO YOU'LL BE USING FOR REFUEL DAY FOR LUNCH, SNACK 2, AND DINNER!
Fish Sticks - Cut fish filets (tilapia, sole, or other white mild fish) into rectangles about 3” by 1 ½ “. Mix 3 egg whites & 1 Tbs. water in a bowl. In another bowl, crunch up 1 C. Kashi High Fiber Cereal or cornmeal with ¼ tsp. garlic salt & 1 Tbs. herb seasoning. Dip each fishstick in egg mixture, then dip into crumb mixture. Bake on sprayed pan for 5 minutes at 375. Then flip sticks over.
Powerfood Soup - In large saucepan on low heat, cook 2-4 chicken breasts and 1 chopped onion in olive oil for 10 minutes. Add 1 tsp. garlic salt, 6 cups chicken broth, 1 can navy beans (drained), and 2 chopped carrots. Bring to boil. Add 1 c. corn, 1 can stewed tomatoes, 2 Tbs. basil, and ¼ tsp. black pepper.
Hot Tuna - Preheat oven to 350. In a large skillet on low heat, cook ½ c. celery and 1chopped onion until soft. Add ½ c. shredded lowfat mozzarella cheese & ½ c. lowfat cottage cheese, 1 can tuna, ¼ c. lowfat mayo, & 1 Tbs. lemon juice. Heat through. Spread onto Whole Wheat English Muffins!
Corn to be Wild! Mix 2 eggs, 2 Tbs. frozen corn, 1 slice tomato (chopped), 1 Tbs. black beans (rinsed). Nuke in microwave for 2 ½ minutes or until eggs are set.
Eggs Beneficial Sandwich - 1 large whole egg, 3 eggwhites, 2 slices whole-wheat bread toasted, 1 slice Canadian bacon, 1 tomato sliced, or 1 bell pepper. Scramble the eggs in pan sprayed with Pam. Dump onto the toast. Add the Canadian bacon, tomatoes, or other vegetables of your choice.
Bean & Ham Soup - 2 C. Ham, 1 chopped onion, ½ tsp. garlic salt, 1 16 oz. container Pace Picante Sauce, 1 28 oz. can diced tomatoes, 3 cans drained beans, 4 C. water, 3 beef bullion cubes, 1 tsp. thyme. Combine & cook!
Marinated Salmon or Halibut in marinade - 1/3 c. each of olive oil, soy sauce, brown sugar & water. Add pinch of garlic and sea salt. Top w/ 1/3 C. chopped pecans & Broil 20 minutes (do not overcook!)
"Burn Day" - Ideas for 2nd Snack & Dinner
Mexican Egg Scramble - 4 egg whites, 1/4 c. black beans, 1/4 c. frozen or canned corn, 1/4 c. salsa, dollop of fat free sour cream (optional)
Combine and cook. Roll it up in a wheat tortilla
Guac and Roll - Combine: 1 can tuna, 2/3 C guacamole, ¼ c. chopped tomatoes, 1 tsp. lemon juice, 1 Tbs. light mayo. Split 2 six inch whole-wheat hoagie rolls and fill each with half of the mixture.
Chunky Salsa with Celery Sticks and a handful of almonds.
Chicken and Veggie Stirfry sauteed in Canola or Olive Oil
Mix 1 Tuna, chopped celery, sunflower seeds, lowfat mayo & shredded carrots. Serve on a bed of lettuce.
Veggie Sticks with “Cottage Cheese Ranch” and almonds – blend Cottage Cheese until no longer lumpy, add Dry Ranch Seasoning to make it a “dip.”
Boiled egg slices with broccoli flowerets, sunflower seeds and a little light Ranch dressing
Chicken Salad on a bed of lettuce: Thinly chopped Rotisserie Chicken, mix it with lowfat Miracle Whip or Mayo and add sunflower seeds. Serve on bed of lettuce.
Chef Salad: Lettuce, boiled egg, chopped deli turkey, sliced almonds, lowfat dressing
Breakfast Scramble - 1 carton eggwhites or 12 eggwhites, ¼ small chopped onion, 1 small chopped tomato, 1 C. lowfat shredded cheddar cheese, 1 C. chopped deli shaved turkey. Cook all together: eggs, onion, then add tomatoes. Sprinkle with cheese
Mo' Feta, Mo' Betta Eggs - 2 eggs, ½ Tbs. Feta Cheese, 1/3 c torn baby spinach leaves, dash oregano. Combine 2 eggs. Add Feta, spinach, oregano. Cook in microwave for about 2 1/2 minutes.
Guilt-Free BLT Wrap - Spread a wheat tortilla with 1 Tbs. light Mayo. Line the middle of tortilla with 2 slices cooked turkey bacon and top with some deli turkey breast, 2 slices tomato, a sliver of avocado, and a lettuce leaf. Wrap.
Combine and cook. Roll it up in a wheat tortilla
Guac and Roll - Combine: 1 can tuna, 2/3 C guacamole, ¼ c. chopped tomatoes, 1 tsp. lemon juice, 1 Tbs. light mayo. Split 2 six inch whole-wheat hoagie rolls and fill each with half of the mixture.
Chunky Salsa with Celery Sticks and a handful of almonds.
Chicken and Veggie Stirfry sauteed in Canola or Olive Oil
Mix 1 Tuna, chopped celery, sunflower seeds, lowfat mayo & shredded carrots. Serve on a bed of lettuce.
Veggie Sticks with “Cottage Cheese Ranch” and almonds – blend Cottage Cheese until no longer lumpy, add Dry Ranch Seasoning to make it a “dip.”
Boiled egg slices with broccoli flowerets, sunflower seeds and a little light Ranch dressing
Chicken Salad on a bed of lettuce: Thinly chopped Rotisserie Chicken, mix it with lowfat Miracle Whip or Mayo and add sunflower seeds. Serve on bed of lettuce.
Chef Salad: Lettuce, boiled egg, chopped deli turkey, sliced almonds, lowfat dressing
Breakfast Scramble - 1 carton eggwhites or 12 eggwhites, ¼ small chopped onion, 1 small chopped tomato, 1 C. lowfat shredded cheddar cheese, 1 C. chopped deli shaved turkey. Cook all together: eggs, onion, then add tomatoes. Sprinkle with cheese
Mo' Feta, Mo' Betta Eggs - 2 eggs, ½ Tbs. Feta Cheese, 1/3 c torn baby spinach leaves, dash oregano. Combine 2 eggs. Add Feta, spinach, oregano. Cook in microwave for about 2 1/2 minutes.
Guilt-Free BLT Wrap - Spread a wheat tortilla with 1 Tbs. light Mayo. Line the middle of tortilla with 2 slices cooked turkey bacon and top with some deli turkey breast, 2 slices tomato, a sliver of avocado, and a lettuce leaf. Wrap.
"Refuel Day" Ideas for Breakfast & 1st Snack
After you follow the "Burn Day" food combos for THREE DAYS, it's time to refuel. If you don't, your body's fat-burning process will plateau. So use the REFUEL plan for one day. Then repeat this cycle until day 13 where you can have a "free day" where you don't have to follow a pattern. This is the day to treat yourself. If you want cheesecake, eat cheesecake. Make your favorite muffin recipe or go get a cheeseburger. Then start the cycle over again until you reach your goal.
REFUEL DAY - BREAKFAST OR MID MORNING SNACK IDEAS!!!
LEAN PROTEIN GROUP + WHOLE GRAIN GROUP + FRUIT/DAIRY GROUP
Breakfast Bananas
1 banana split in half
2 Tbs. Natural (non-hydrogenated) Peanut Butter
1 Dallop Vanilla Greek Yogurt
2 Tbs. lowfat granola
Dash of cinnamon
Cut banana lengthwise, spread peanut butter on it, add Greek yogurt, granola and cinnamon.
White Chocolate Parfait
½ c. lowfat crunchy whole grain cereal (I like Kashi)
Dallop strawberry preserves (100% fruit)
1 ¾ c. nonfat milk
1 pkg. sugar free white chocolate pudding
Prepare pudding. Top with cereal and preserves.
Greek Yogurt Parfait: 1 Container Greek Yogurt: Add 1/2 c. dry oats, 3/4 c. frozen berries. Combine.
Homemade Fat-Burning Granola
3 c. oats
1 c. toasted wheat germ
1/4 c. sunflower seeds
1/4 c. wheat bran or oat bran
2 Tbs. sesame seeds
2 Tbs. flaxseeds
1 tsp. cinnamon
1/4 tsp. salt
1/4 c. honey
2Tbs. canola oil
1 1/2 tsp. vanilla
Combine first 9 ingredients. In a saucepan, combine honey, oil, and vanilla. Cook on low for 2 minutes. Pour over oat mixture, toss to coat. Spread in a baking pan coated with Pam. Bake at 275 degrees for 30 minutes, stirring twice. Store in an airtight container. Serve with milk as "cereal," or eat as a snack.
Smoothie - 3/4 c. Vanilla Greek Yogurt (or strawberry Greek Yogurt), 3/4 c. milk, 1 banana, 1/2 c. frozen, strawberries, 2 tsp. vanilla protein powder, 10 ice cubes
Chicken salad w/ grapes - Mix canned chicken, chopped celery, 1 lowfat String Cheese sliced thin, halved grapes, sun flower seeds. Serve on a wheat sandwich thin or "bagel thin."
Fruit salad - Fruit ideas: oranges, apples, nectarines, thawed strawberries from freezer, Costco’s Frozen Berry Mix. For a “sweet dressing,” mix 1 Tbs. honey with a little bit of lemon juice & drizzle it over salad.
Banana Split Smoothie - 1 banana, 1/2 cup vanilla greek yogurt, 1/8 c. frozen orange juice concentrate, 1/2 c. nonfat milk, 2 tsp. whey protein powder, ice cubes. Blend in a blender until smooth.
Berry Smoothie - 1/4 c. nuked oatmeal, 3/4 c. nonfat milk, 3/4 c. mixed frozen berries, 2 tsp. whey protein powder, ice cubes. Blend in a blender until smooth.
REFUEL DAY - BREAKFAST OR MID MORNING SNACK IDEAS!!!
LEAN PROTEIN GROUP + WHOLE GRAIN GROUP + FRUIT/DAIRY GROUP
Breakfast Bananas
1 banana split in half
2 Tbs. Natural (non-hydrogenated) Peanut Butter
1 Dallop Vanilla Greek Yogurt
2 Tbs. lowfat granola
Dash of cinnamon
Cut banana lengthwise, spread peanut butter on it, add Greek yogurt, granola and cinnamon.
White Chocolate Parfait
½ c. lowfat crunchy whole grain cereal (I like Kashi)
Dallop strawberry preserves (100% fruit)
1 ¾ c. nonfat milk
1 pkg. sugar free white chocolate pudding
Prepare pudding. Top with cereal and preserves.
Greek Yogurt Parfait: 1 Container Greek Yogurt: Add 1/2 c. dry oats, 3/4 c. frozen berries. Combine.
Homemade Fat-Burning Granola
3 c. oats
1 c. toasted wheat germ
1/4 c. sunflower seeds
1/4 c. wheat bran or oat bran
2 Tbs. sesame seeds
2 Tbs. flaxseeds
1 tsp. cinnamon
1/4 tsp. salt
1/4 c. honey
2Tbs. canola oil
1 1/2 tsp. vanilla
Combine first 9 ingredients. In a saucepan, combine honey, oil, and vanilla. Cook on low for 2 minutes. Pour over oat mixture, toss to coat. Spread in a baking pan coated with Pam. Bake at 275 degrees for 30 minutes, stirring twice. Store in an airtight container. Serve with milk as "cereal," or eat as a snack.
Smoothie - 3/4 c. Vanilla Greek Yogurt (or strawberry Greek Yogurt), 3/4 c. milk, 1 banana, 1/2 c. frozen, strawberries, 2 tsp. vanilla protein powder, 10 ice cubes
Chicken salad w/ grapes - Mix canned chicken, chopped celery, 1 lowfat String Cheese sliced thin, halved grapes, sun flower seeds. Serve on a wheat sandwich thin or "bagel thin."
Fruit salad - Fruit ideas: oranges, apples, nectarines, thawed strawberries from freezer, Costco’s Frozen Berry Mix. For a “sweet dressing,” mix 1 Tbs. honey with a little bit of lemon juice & drizzle it over salad.
Banana Split Smoothie - 1 banana, 1/2 cup vanilla greek yogurt, 1/8 c. frozen orange juice concentrate, 1/2 c. nonfat milk, 2 tsp. whey protein powder, ice cubes. Blend in a blender until smooth.
Berry Smoothie - 1/4 c. nuked oatmeal, 3/4 c. nonfat milk, 3/4 c. mixed frozen berries, 2 tsp. whey protein powder, ice cubes. Blend in a blender until smooth.
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