Wednesday, June 30, 2010

Free Clean Eating Meal Plan pdf download

I just discovered that the third party hosting service that I was using to hold the meal plan downloads started displaying inappropriate pop-ups. Too bad that a few sickos ruin things for the rest of us.

I have taken down all the meal plan downloads so if you would like some please email me. I will try to figure out a way to add attachments to blogger but as far as I know it isn't possible without third party hosting. The downloads were nice because you can print the meal plan, grocery list and all the calories and measurements and hang it on the fridge. Having it displayed is an essential part of the system.

Thanks everyone!

If you would like my free pdfs emailed to you just enter your name and email below.

Tuesday, June 29, 2010

Family Fitness- Live Great

Mark the Great 5k!
I am going to stray from my normal posts and indulge for a second on a family affair. Many of you know that on this day, last June, I had a brother suddenly die of a heart attack. He was 42 and left 6 children and a wife. Much of what I am doing now 'eating-wise' is directly related to that experience.

Last year after his death I helped put on a 5k to raise money for his family. We are putting it on again this year but more as a celebration of his life. Here is the website it is going to be a lot of fun and it is the best course that I have ever ran in a 5k (and believe me I have done a lot of races)! I will post more details here in the near future. :)

Tuesday, June 22, 2010

Grilled Chicken Avocado Wrap

This is a delicious light lunch that satisfies! It is a tasty way to get the complex carb, lean protein and healthy fat all in one and all under 240 calories!!!

1 whole wheat La favorita tortilla carb cutter (80 calories found at walmart)
2 oz grilled chicken breast
3 Tbs avocado
1 wedge light Swiss laughing cow cheese
1/4 fresh lime

Microwave tortilla for 3o seconds. Spread laughing cow cheese on hot tortilla. Smash fresh avocado on tortilla and use as spread. Place chicken breast in wrap and squeeze the lime over the top. Wrap tortilla and enjoy. Delicious!!!

Nutrition info:
Calories 237
Fats 8
Carbs 3.5
Sugars 1
Fiber 2.5
Protein 15.7

Egg White Spinach Omlete

I know this is one of those that sounds odd but it is really yummy!

First why egg whites?

Egg whites are low in calories, have no fat, no cholesterol and are abundant in protein. Egg whites only have 17 calories per egg. One egg yolk, however, has two thirds the recommended amount of cholesterol and has 59 calories!

Spinach as we all know is a power food and feta cheese is low in fat but has a nice sharp taste that compliments these flavors well.

Egg White Spinach Omelet 
Healthy Breakfast Omelet
Serves 1

1/4 cup chopped yellow onion,
1/4 cup chopped red peppers,
3 fresh white mushrooms washed and sliced,
a handful of raw spinach (one cup),
6 egg whites or 6 tbs liquid egg whites (can buy at walmart),
1/4 cup feta cheese.

Mist nonstick pan with olive oil or canola oil spray. Cook onions until clear then add red peppers, mushrooms, and spinach. Cook until red peppers are soft (spinach will soften. Add egg whites and flip when bottom is light brown and solid. Add feta cheese to top of cooked omelet. Serve, salt to taste.

Calories 100
Fat 2
Carbs 8
Sugars 2
Protein 33
Fiber 3

Monday, June 21, 2010

Bake Berry Oatmeal

I ate this the other day and loved it!

I got this recipe from Jen Grothe. I believe she made it up so if you use it or share it remember to cite her :)

Makes 1 serving


1/2 cup dry oatmeal
1 cup water
2-3 T egg whites
1/8 t baking powder
2-3 T sugar-free Torani Raspberry syrup (at Harmon's) or use another sugar free flavored syrup.
1/4 cup blueberries
4 large strawberries
sugar or sugar substitute to taste
pinch brown sugar/splenda mix for top


Combine above ingredients with the exception of brown sugar. Bake in 350 oven for 30 minutes. Remove. Turn oven to broil. Sprinkle brown sugar on top. Broil til brown sugar carmelizes.


Calories 244
Total Fat 3g
Sodium 98.25mg
Total Carbohydrate 43.63g
Dietary Fiber 8g
Sugars 13.13g
Protein 10.88g

Sunday, June 20, 2010

Sweet Potato French Toast in Sandwich Maker

This is a recipe from my neighbor that I made this morning for my Hubbie for Fathers Day.

1/2 bottle of plain sweet potato baby food
6 eggs whites 0r 6 Tbs liquid egg whites
1 tsp vanilla
pinch on cinnamon
45 calorie bread Sara Lee (or Ezekiel bread found in health food stores) or protein bread
Sugar Free Syrup

Mix first 4 ingredients in blender and pour in bowl. Coat both sides of bread and cook on stove top or in sandwich maker. Serve with sugar free syrup. Enjoy!!!

I need to mention that the only picture that I could find of this was off of It looks yummy on there...I wouldn't have thought it was such a luxurious breakfast! Special thanks to Krista!

Saturday, June 19, 2010

Snack Attack Veggie Tray

Just before dinner as things are cooking and getting ready I get a swarm of little boys who smell the food and start to circle like little hungry sharks. They will often open the fridge or the pantry and beg for something to eat. We are just minutes from dinner. A friend suggested to me to bring out a veggie tray and set it on the counter as I am preparing dinner so that the little ones have healthy food to snack on just before dinner. It is such a simple, easy idea. Some health authorities suggest serving a salad before meals so that you fill up on good things first. This is the same concept.

Tuesday, June 15, 2010

Meal Planning a Secret Weapon

The woman across the table from me looks up with tears in her eyes. "I have tried everything" she says "Everything!" Immediately my heart sinks and I feel completely bad for her. I can't imagine the years of frustration that she has been through. She proceeds to tell me her story. Pills, patches, liquid diets, shots, personal training plans, even gastric bypass.

We continue in our conversation. "What about meal planning?" I ask. Immediately the light goes out in those once tearful eyes. She has left me. She has gone somewhere in her memory where she tried meal planning in the past. "That is too hard" she will say with surety that it is so.

"Too hard?" I'm puzzled.

"Yes too hard."

This is a scenario that has played out several times with dozens of different women but with similar feelings and obstacles.

"But wait what about the pills, the patches, the shots, the gastric bypass? Wasn't that hard too?"

In my opinion, meal planning is much easier than any of those things but it yields much far reaching results. It is however a process, it is a habit. Habits take time and patience. Some of us will give anything a real try but the right thing.

Healthy meal planning is a secret weapon. I will be honest though. It is a long road, full of trial and error, but also a road of wonderful flavors and tastes. A road to a final maintainable weight loss with little or not self deprivation. Chances are if you don't currently meal plan it will save you a ton of money. If you already do you may have to go through a period of experimentation to make those meals more healthy. Either way we are all still on a journey one where we can always improve. It took a while for most of us to arrive at our current physical state, it will take us a while to arrive at our desired state if we do it right.

Notice I said that meal planning is "a" secret weapon and not "the" secret weapon. In the fight for maintainable weight loss there isn't just one weapon that will win the war. There are many that need to be utilized, but when used together strategically success can be obtained. Good luck!

Friday, June 4, 2010

Dessert for Breakfast

I felt like I was eating dessert for breakfast this morning and honestly if I were served this shake at Cold Stone and didn't know what it was, I would think I was sinning. So I named this protein shake that is packed with power foods "Dessert for Breakfast". I feel better just looking at it. Strawberries and blueberries are fat, ripe and cheap right now in the stores so this is a good time to try this.

The recipe is below. It is similar to what I have already posted with some added ingredients. I added blueberries and ground flax seed or flax seed meal which up until 2 months ago I thought was over the top and only for extreme health nuts...I guess it still is.

I have however recently converted to the idea that it takes healthy fats to burn fat. That is a true principle so I have been looking for ways to add in more healthy fat into my meals so that I don't have to worry about taking a fish oil supplement (which is just fine by the way). So I went to a local health food store and bought some flax seed meal which is rich in omega 3 fatty acids. You can read more about it here For some reason it added a very nice texture to the shake and enhanced the yummy flavors. I am definitely hooked!

Here is the recipe:

Dessert for Breakfast Protein Shake
1 cup loose raw spinach leaves (benefits)
4 ripe medium strawberries (benefits )
1/4 cup blueberries ( benefits )
1 tbs ground flax seed ( benefits ) health foods store
1/2 scoop chocolate protein whey (at Walmart, Costco, Sam's usually in health food section)
1/4 cup raw oats (benefits)
4-6 ice cubes or 1 cup crushed ice
1/2 cup water

Put all ingredients in the blender and blend well and listen for the consistency to change. The blender will suddenly make a higher pitched sound when it is ready, otherwise it takes 2 minutes or longer for the blend time.

Nutrition facts:
Calories 200, fiber 7g, carb 25, sodium 35, protein 18 g, fat 4g

Wednesday, June 2, 2010

Clean Eating Meal Plan 1

Here is a link to this meal plan click here (sorry this link no longer works. :( If you would like my free meal plan please enter your name and email on the right hand side or at the bottom of this blog post.) readjusted with some of the recipes.

I have gone clean for a month. No refined sugars, no cheats. I already do most of the clean eating style but sometimes I turn a blind eye to hidden sugars and salt. I also like to chow down on Sundays. This month of focused eating will be great, I already feel better and my taste is coming back. Normal whole foods become more flavorful and enticing when sugars and salts are avoided. I also feel much more energetic and my weekly head aches go away. I had to clean up my meal plans and take out some of the hidden sugars.

For a free download of my 14 day meal plan enter your information below.  The download will include recipes, correct measurements, brands and shopping lists. Here is the Clean Eating Meal Plan for the next two weeks.
For a free printable pdf enter your name and email at the bottom of this post.
Preworkout/postworkout snack:
Green protein smoothie

Breakfast rotation:
Day 1-Raspberry cinnamon oatmeal and eggs
Day2- Spinach egg breakfast
Day 3-Kashi cereal and scramble

Repeat Snack:
Greek yogurt, berries and kashi bar

Lunch rotation:
Day1-Lime chicken, black beans and brown rice
Day2-Chicken avocado whole wheat sandwich
Day 3-Grilled chicken wrap

Rotation Snack:
1- fruit, raw veggies and string cheese,
2- fruit, raw veggies with protein dip option

-Turkey chili pie (crockpot)
-Savory lime and cilantro chicken fajitas
-Grilled salmon and sweet potato
-Clean Minestrone soup (crock pot)
-Easy Tandoori chicken
-Lemon zest and chicken stir fry
-Leftover dinner

If you are unfamiliar with how the meals work here is a brief overview:
  • There are 3 meals (breakfast, lunch, and dinner) and 3 snacks (pre/post workout, and two more mid meal snacks)
  • Each meal and snack is around 250 calories (exact measurements and recipes will be posted with the download) except for the dinner meals those are usually 300.
  • Each meal contains a lean protein and complex carbohydrate.
  • Eat every 2-3 hours
  • Breakfast is the biggest meal as far as content and fullness goes
  • Snacks are quick grabs and are repeated daily
  • Both breakfast and lunch have a rotational system. You repeat back every 3rd day.
  • There are seven dinners including one left over dinner where you use up all the extras. You can boot that out and replace it with something else if you would like. In fact, boot anything out and replace it...that is part of making this sustainable.
  • The plan repeats for 2 weeks. By the end of the second week you will have mastered the plan.
  • Cook all your lunch chicken breasts, cook your rice, boil your eggs and cut most of your veggies once a week.
  • Buy most everything for the 2 weeks in one shopping trip returning once for fresh foods.
  • Pack a cooler daily with your prepared foods. This will help you to avoid temptation!
  • Even with the snacks that repeat daily you can change up flavors, veggies and fruits so that you don't feel like you are eating the same thing each day.
  • Don't give up! Don't expect this to be completely easy the first time around or even the second. There is a learning curve but once it is established it yields sustainable weight loss and maintenance. 
  • All day meals are around 250 Calories  

  • ~ Good luck! Happy Clean eating :) For a free printable pdf of my meal plan with the recipes, shopping list and bulk prep, just enter your name and email below. You will be emailed the download immediately. 
Related Posts Plugin for WordPress, Blogger...