| FOOD | SERVING SIZE | CALORIES | ||
| egg whites | 5-7 whites | 115 | ||
| low fat yogurt | 2 cups | 220 | ||
| low fat cottage cheese | 1 cup | 115 | ||
| whey protein powder | 1/3 cup | 165 | ||
| soy protein powder | 1 oz | 112 | ||
| tofu | 1 cup | 360 | ||
| turkey breast (skinless) | 5 oz | 225 | ||
| chicken breast (skinless) | 5 oz | 232 | ||
| salmon | 5 oz | 166 | ||
| tuna | 5 oz | 155 | ||
| bison | 5 oz | 123 | ||
| beef tenderloin | 4 oz | 183 | ||
| quinoa | 1 cup cooked | 115 | ||
| soy beans | 1 cup | 254 | ||
| natural peanut butter | 6 TBSP | ***600 | ||
| natural almond butter | 6 TBSP | ***570 | ||
| lentils | 1 1/2 cup | 265 | ||
| almonds/pine nuts | 3/4 cup | ***621 | ||
| Ezekiel 4:9 cereal | 1 1/2 cup | ***600 |
Sunday, January 30, 2011
What does 25 grams of protein look like?
Saturday, January 29, 2011
21 Days to Ignite your fat burning metabolism
When it comes to quick-start fat loss, you are going to have to get in touch with your militant side. That means following the plan precisely.
It's only three weeks long....instead of seeing the plan as boring or daunting, make a choice to commit and you will see results of fat loss.....fast.....
Be sure to eat all your meals every 2 to 2 1/2 hours....this keeps your metabolism revved up all day.
Add sodium free spices to meats and vegetables.
Stick with the foods listed....some fruits/vegetables work better than others to kick start your metabolism....broccoli, carrots and cauliflower are all great sources of vitamins and minerals, but you should steer clear of them during this three week plan because they tend to slow digestion. To maximize fat loss and energy levels, you need sufficient iron from your diet....that's why spinach, kale, asparagus, and zucchini are your best options. Dark leafy greens specifically support a woman's system.
Water improves the function of the metabolic furnace and is crucial for fat burning. Try drinking 1 oz. of water for every lb of body weight daily.
It's only three weeks long....instead of seeing the plan as boring or daunting, make a choice to commit and you will see results of fat loss.....fast.....
Be sure to eat all your meals every 2 to 2 1/2 hours....this keeps your metabolism revved up all day.
Add sodium free spices to meats and vegetables.
Stick with the foods listed....some fruits/vegetables work better than others to kick start your metabolism....broccoli, carrots and cauliflower are all great sources of vitamins and minerals, but you should steer clear of them during this three week plan because they tend to slow digestion. To maximize fat loss and energy levels, you need sufficient iron from your diet....that's why spinach, kale, asparagus, and zucchini are your best options. Dark leafy greens specifically support a woman's system.
Water improves the function of the metabolic furnace and is crucial for fat burning. Try drinking 1 oz. of water for every lb of body weight daily.
Friday, January 28, 2011
21 Days to Ignite your fat burning metabolism
Week 3
Meal 1
1 whole egg
3 egg whites
mixed with 1 cup bell peppers
Meal 2
2 cups raw celery
1 TBSP natural almond butter
Meal 3
4 oz chicken breaks or fish, grilled
1 cup summer squash or asparagus
3 cups salad (tomato and cucumber acceptable)
1 TBSP low calorie salad dressing (balsamic or sugar free type)
Meal 4
2 cups raw celery
1 TBSP natural almond butter
Meal 5
3 oz tuna, season with lemon pepper and lemon juice
1 cup mixed bell peppers
Meal 6
6 oz chicken breast, turkey breast, or grilled fish
1 cup grilled zucchini
1 cup steamed tomatoes
Calories: 1400
Fats: 50 grams
Carbs: 80 grams
Protein: 185 grams
Meal 1
1 whole egg
3 egg whites
mixed with 1 cup bell peppers
Meal 2
2 cups raw celery
1 TBSP natural almond butter
Meal 3
4 oz chicken breaks or fish, grilled
1 cup summer squash or asparagus
3 cups salad (tomato and cucumber acceptable)
1 TBSP low calorie salad dressing (balsamic or sugar free type)
Meal 4
2 cups raw celery
1 TBSP natural almond butter
Meal 5
3 oz tuna, season with lemon pepper and lemon juice
1 cup mixed bell peppers
Meal 6
6 oz chicken breast, turkey breast, or grilled fish
1 cup grilled zucchini
1 cup steamed tomatoes
Calories: 1400
Fats: 50 grams
Carbs: 80 grams
Protein: 185 grams
Thursday, January 27, 2011
21 Days to Ignite your fat burning metabolism
Week 2
Meal 1
1/2 cup oatmeal (steelcut preferred)
7 unsalted walnuts
1 orange or 1/2 grapfruit
Meal 2
2 cups raw celery or 8-10 cherry tomatoes
1 TBSP natural almond butter
Meal 3
4 oz chicken breast or fish, grilled/baked
3 new potatoes baked
2 cups steamed spinach
Meal 4
2 cups celery or 1 bell pepper
1 TBSP natural almond butter
Meal 5
6 oz fish grilled
1 cup steamed or grilled zucchini or asparagus
3 cups mixed salad greens seasoned with lemon pepper/lemon juice (tomatoes, cucumbers acceptable)
Meal 6
Protein shake before bed
Calories: 1239
Fats: 48 grams
Carbs: 100
Protein:110
Meal 1
1/2 cup oatmeal (steelcut preferred)
7 unsalted walnuts
1 orange or 1/2 grapfruit
Meal 2
2 cups raw celery or 8-10 cherry tomatoes
1 TBSP natural almond butter
Meal 3
4 oz chicken breast or fish, grilled/baked
3 new potatoes baked
2 cups steamed spinach
Meal 4
2 cups celery or 1 bell pepper
1 TBSP natural almond butter
Meal 5
6 oz fish grilled
1 cup steamed or grilled zucchini or asparagus
3 cups mixed salad greens seasoned with lemon pepper/lemon juice (tomatoes, cucumbers acceptable)
Meal 6
Protein shake before bed
Calories: 1239
Fats: 48 grams
Carbs: 100
Protein:110
Wednesday, January 26, 2011
21 Days to Ignite your fat burning metabolism.....
This 3 week plan has been extracted, modified and updated from Turn Up the Heat (Plume, 2003) by nutritionist, Philip L. Goglia, Ph.D., founder of Performance Fitness Concepts in Santa Monica, CA.
The meals are structured to ensure metabolic burn throughout the day. The earliest meals contain clean, complex carbs which are needed to sustain energy levels throughout the day. The latter meals replace these with high water content vegetables containing fiber, which is filling, promotes transit time in the digestive tract during the evening hours and reduces the amount of food borne fat absorbed by the body.
Week ONE
Meal 1
1/2 cup cooked oatmeal (steel cut preferred) made with water (or substitute with a protein shake with fresh berries)
5 unsalted walnuts
1 small orange or 1/2 grapefruit
Meal 2
1 small apple
Meal 3
1/2 cup brown rice
4 oz chicken or fish grilled
1 cut steamed or grilled summer squash
Meal 4
2 cups celery
1Tbsp natural almond butter
Meal 5
6 oz grilled fish
1 cup zucchini, grilled or steamed or 1 cup asparagus, grilled or steamed
3 cups salad, (greens, cucumbers, tomatoes) seasoned with lemon pepper and lemon juice
Meal 6
protein shake
Pick one snack option during the day during weeks 1 and 2: 12 raw almonds (85 calories), 1 TBSP almond butter (100 calories), 1 med fruit, any kind (60-100 calories), 1 hard boiled egg (78 calories), 1/4 avacado (65 calories), 1 jar of fruit baby food (75 calories), 1/2 cup unsweetened applesauce with 1/2 shredded wheat biscuit (90 calories)
Calories: 1200 (without snacks)
Fats: 33 grams
Carbs: 110
Protein: 110
The meals are structured to ensure metabolic burn throughout the day. The earliest meals contain clean, complex carbs which are needed to sustain energy levels throughout the day. The latter meals replace these with high water content vegetables containing fiber, which is filling, promotes transit time in the digestive tract during the evening hours and reduces the amount of food borne fat absorbed by the body.
Week ONE
Meal 1
1/2 cup cooked oatmeal (steel cut preferred) made with water (or substitute with a protein shake with fresh berries)
5 unsalted walnuts
1 small orange or 1/2 grapefruit
Meal 2
1 small apple
Meal 3
1/2 cup brown rice
4 oz chicken or fish grilled
1 cut steamed or grilled summer squash
Meal 4
2 cups celery
1Tbsp natural almond butter
Meal 5
6 oz grilled fish
1 cup zucchini, grilled or steamed or 1 cup asparagus, grilled or steamed
3 cups salad, (greens, cucumbers, tomatoes) seasoned with lemon pepper and lemon juice
Meal 6
protein shake
Pick one snack option during the day during weeks 1 and 2: 12 raw almonds (85 calories), 1 TBSP almond butter (100 calories), 1 med fruit, any kind (60-100 calories), 1 hard boiled egg (78 calories), 1/4 avacado (65 calories), 1 jar of fruit baby food (75 calories), 1/2 cup unsweetened applesauce with 1/2 shredded wheat biscuit (90 calories)
Calories: 1200 (without snacks)
Fats: 33 grams
Carbs: 110
Protein: 110
Tuesday, January 25, 2011
Recipe.....Chicken Roll Up
Wrap the following in a whole wheat tortilla:
3 oz deli smoked chicken or turkey (or rotisserie style)
2 romaine lettuce leaves
Create a spread with the following:
1 oz semi-soft goat cheese (plain or flavored)
1 oz chopped green chilies, drained
add chopped ripe olives, drained if desired
1/2 oz diced pimientos, drained
garlic powder, hot pepper sauce, and chili powder to taste
3 oz deli smoked chicken or turkey (or rotisserie style)
2 romaine lettuce leaves
Create a spread with the following:
1 oz semi-soft goat cheese (plain or flavored)
1 oz chopped green chilies, drained
add chopped ripe olives, drained if desired
1/2 oz diced pimientos, drained
garlic powder, hot pepper sauce, and chili powder to taste
Recipe...Chinese Chicken and Rice
Put the following ingredients in a plastic baggie for marinade, add 1 lb chicken cut into julienne strips, and let stand for 1 hour in refrigerator:
2 TBSP extra virgin olive oil
1 TBSP minced ginger root (I leave this out--my kids don't like the taste)
2 tsp low sodium soy sauce or gluten free tamari
1 clove garlic, minced
dash hot pepper sauce
Meanwhile, preheat oven to 350 degrees. Spray a casserole dish with cooking spray. Add 1 cup brown rice, 2 cups water, and 1/2 tsp salt if desired. Bake for 40 minutes or until all liquid is absorbed.
Meanwhile, heat 2 TBSP olive oil in a large skillet and gently saute 2 cloves garlic, minced, until just fragrant. Add sliced chicken and saute until no longer pink. Add 1 1/2 cup chopped broccoli, 1 cup sliced mushrooms, 1/2 cup penny sliced carrots, and 1 cup chopped green onions and cook until just soft. Remove from heat. Add the cooked vegetable mixture to the rice when it's finished baking. Serve piping hot.
2 TBSP extra virgin olive oil
1 TBSP minced ginger root (I leave this out--my kids don't like the taste)
2 tsp low sodium soy sauce or gluten free tamari
1 clove garlic, minced
dash hot pepper sauce
Meanwhile, preheat oven to 350 degrees. Spray a casserole dish with cooking spray. Add 1 cup brown rice, 2 cups water, and 1/2 tsp salt if desired. Bake for 40 minutes or until all liquid is absorbed.
Meanwhile, heat 2 TBSP olive oil in a large skillet and gently saute 2 cloves garlic, minced, until just fragrant. Add sliced chicken and saute until no longer pink. Add 1 1/2 cup chopped broccoli, 1 cup sliced mushrooms, 1/2 cup penny sliced carrots, and 1 cup chopped green onions and cook until just soft. Remove from heat. Add the cooked vegetable mixture to the rice when it's finished baking. Serve piping hot.
Day 11 Food Log
| Qty. | Measure | Description | Pro/grams | Carb/gm | Fat/gm | Calories |
| 1.00 | serving | mini whole wheat bagel, | 4.00 | 20.00 | 0.50 | 100 |
| open faced | ||||||
| top w/ 3 oz turkey bacon | 8.10 | 0.00 | 10.10 | 142.00 | ||
| sliced tomato | 0.30 | 1.20 | 0.10 | 5.00 | ||
| top w/ shredded 2%cheese | 7.00 | 0.50 | 2.50 | 60.00 | ||
| stick and broil in oven | ||||||
| TOTALS: | 19.40 | 21.70 | 13.20 | 307.00 | ||
| 1.00 | oz | dry roasted soy nuts | 11.20 | 9.30 | 6.10 | 128.00 |
| 1.00 | stick | part skim string cheese | 8.00 | 0.00 | 4.50 | 70.00 |
| TOTALS: | 19.20 | 9.30 | 10.60 | 198.00 | ||
| 1 | serving | Chicken Roll ups | ||||
| See recipe | 29.6 | 2.7 | 12.1 | 326 | ||
| TOTALS: | 29.60 | 2.70 | 12.10 | 326.00 | ||
| 8.00 | oz | herbal tea with stevia | ||||
| 0 | 0.00 | 0.00 | 0.00 | 0.00 | ||
| TOTALS: | ||||||
| 1.00 | serving | Chinese chicken and rice | 21.00 | 30.00 | 6.00 | 269.00 |
| See recipe | ||||||
| TOTALS: | 21.00 | 30.00 | 6.00 | 269.00 | ||
| 8 | oz | cold water | ||||
| 1 | scoop | Vanilla Protein powder | 24 | 1 | 110 | |
| 3 | TBSP | limeade concentrate | 11.5 | 41 | ||
| ice cubes, blend all | ||||||
| TOTALS: | 24 | 12.5 | 0 | 151 | ||
| DAILY TOTALS: | 113.2 | 76.2 | 41.9 | 1251 | ||
| % of TOTAL CALORIES: | 49% | 33% | 18% |
Sunday, January 23, 2011
Recipe....Beef Stew
Brown 16 oz. beef tenderloin or other lean meat with one chopped onion in 1 tsp olive oil in skillet until browned.
Add two cans organic beef broth and 1 can water
Salt and pepper to taste.
Cook on stove top over medium heat for 1-2 hours or until meat is tender.
Meanwhile, cook "Tink Yada" brown rice pasta (found on HEB gluten free aisle) as recommended.
When meat is tender, add 1 cup frozen or fresh okra sliced, 1 cup frozen or fresh green beans, 1 cup frozen or fresh corn and cook for 30 additional minutes.
For lower carb option.....separate beef stew into two pots.....add the brown rice pasta to one and keep the other for yourself. If you eat leftovers the next day at lunch....enjoy the brown rice pasta version!
Nutritionally, add the following numbers if 1 oz of dry pasta is added to recipe...
calories: 105
fat: 1
carb: 21.5
pro: 2
Add two cans organic beef broth and 1 can water
Salt and pepper to taste.
Cook on stove top over medium heat for 1-2 hours or until meat is tender.
Meanwhile, cook "Tink Yada" brown rice pasta (found on HEB gluten free aisle) as recommended.
When meat is tender, add 1 cup frozen or fresh okra sliced, 1 cup frozen or fresh green beans, 1 cup frozen or fresh corn and cook for 30 additional minutes.
For lower carb option.....separate beef stew into two pots.....add the brown rice pasta to one and keep the other for yourself. If you eat leftovers the next day at lunch....enjoy the brown rice pasta version!
Nutritionally, add the following numbers if 1 oz of dry pasta is added to recipe...
calories: 105
fat: 1
carb: 21.5
pro: 2
Recipe.....Adobo-Rubbed Pork Tenderloin with Black Bean Pico de Gallo
24 oz pork tenderloin, sliced into 1/2 inch pieces
3 TBSP paprika
1 TBSP black pepper
1 TBSP coarse sea salt
1 TBSP chili powder
3 pinches cayenne pepper
Heat oven to 350 degrees. Mix paprika, black pepper, salt, chili powder, and cayenne together in a bowl. Rub both sides of each piece of pork with spice mixture....
Heat an oven safe skillet over med-high heat and spray nonstick spray. Pan sear each piece of pork on both sides until golden brown. Transfer pan to oven until pork is completely done (6-8 min).
Yield: 4 servings pork tenderloin
For Pico de Gallo mix the following:
2 cups black beans (cooked)
4 medium tomatoes diced
1/2 cup red onion, diced
1/2 cup green onion, chopped
1/2 cup fresh cilantro, chopped
1 TBSP jalapeno pepper, chopped
2 TBSP fresh lemon juice
1 TBSP chili powder
1/2 tsp salt
Yield: 1/2 cup = 1 serving
3 TBSP paprika
1 TBSP black pepper
1 TBSP coarse sea salt
1 TBSP chili powder
3 pinches cayenne pepper
Heat oven to 350 degrees. Mix paprika, black pepper, salt, chili powder, and cayenne together in a bowl. Rub both sides of each piece of pork with spice mixture....
Heat an oven safe skillet over med-high heat and spray nonstick spray. Pan sear each piece of pork on both sides until golden brown. Transfer pan to oven until pork is completely done (6-8 min).
Yield: 4 servings pork tenderloin
For Pico de Gallo mix the following:
2 cups black beans (cooked)
4 medium tomatoes diced
1/2 cup red onion, diced
1/2 cup green onion, chopped
1/2 cup fresh cilantro, chopped
1 TBSP jalapeno pepper, chopped
2 TBSP fresh lemon juice
1 TBSP chili powder
1/2 tsp salt
Yield: 1/2 cup = 1 serving
Recipe....Mushroom Omelet
6 egg whites
salt and pepper to taste
3/4 cup sliced mushrooms
2 TBSP green onion, chopped
1/2 Roma tomato, chopped
1 1-2 ounces low-fat cheddar cheese, shredded
Coat a small nonstick pan with cooking spray over med heat and cook vegetables until tender.
Add egg seasoned egg mixture and cook until set on the bottom. Sprinkle cheese over the top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set.
salt and pepper to taste
3/4 cup sliced mushrooms
2 TBSP green onion, chopped
1/2 Roma tomato, chopped
1 1-2 ounces low-fat cheddar cheese, shredded
Coat a small nonstick pan with cooking spray over med heat and cook vegetables until tender.
Add egg seasoned egg mixture and cook until set on the bottom. Sprinkle cheese over the top, fold omelet in half, and cook a bit longer until cheese is melted and eggs are set.
Day 10 Food Log
| Qty. | Measure | Description | Pro/grams | Carb/gm | Fat/gm | Calories |
| 1.00 | serving | mushroom omelet | 32.00 | 7.00 | 3.00 | 193 |
| (see recipe) | ||||||
| 1.00 | cup | fresh strawberries | 1.05 | 11.73 | 0.40 | 48.00 |
| 4.00 | oz | cottage cheese 2% | 11.00 | 6.00 | 2.50 | 90.00 |
| TOTALS: | 44.05 | 24.73 | 5.90 | 331.00 | ||
| 6.00 | oz | water | ||||
| 2.00 | oz | 2% milk | 2.00 | 3.00 | 1.25 | 30.00 |
| 1.00 | scoop | Protein Powder | 24.00 | 0.00 | 0.00 | 100.00 |
| TOTALS: | 26.00 | 3.00 | 1.25 | 130.00 | ||
| 1 | serving | pork tenderloin | 26 | 17 | 9 | 246 |
| 0.5 | cup | w/ black bean pico de gallo | ||||
| TOTALS: | 26.00 | 17.00 | 9.00 | 246.00 | ||
| 1.00 | cup | pear slices | 0.60 | 25.00 | 0.20 | 96.00 |
| 0.60 | 25.00 | 0.20 | 96.00 | |||
| TOTALS: | ||||||
| 1.00 | serving | Vanilla Protein Malt…yum | ||||
| 0.50 | cup | skim milk with ice | 4.35 | 6.15 | 0.35 | 45.5 |
| 0.50 | cup | cold water | ||||
| 1.00 | scoop | vanillar protein powder | 25 | 1 | 0 | 110 |
| 2.00 | TBSP | malted milk powder | 1.3 | 10 | 1.3 | 60 |
| 1.00 | TBSP | fat free,sugar free vanilla | 1 | 0 | 0 | 10 |
| instant pudding mix | ||||||
| TOTALS: | 31.65 | 17.15 | 1.65 | 225.50 | ||
| 1 | serving | Beef Stew (see recipe) | 37.03 | 15.9 | 8.75 | 286.75 |
| Nutrition data based on | ||||||
| beef stew without barley | ||||||
| or brown rice pasta | ||||||
| TOTALS: | 139.33 | 102.78 | 31.25 | 1354.25 | ||
| DAILY TOTALS: | 51% | 38% | 11% |
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