Thursday, December 29, 2011

Free Meal Plan Fit for a Fam Week 1-2


These free meal plans are a great starting point for someone trying to transition to a cleaner eating lifestyle and the 6 meals approach.

I now avoid post workout meals with fiber (like spinach for example) and fat in them so that the precious carbs and protein can absorb more quickly into the muscle. Also I avoid carbs almost completely at night time and I monitor protein and fats much more closely.

This meal plan has a rotation system with some of the meals. That way you don't get as sick of the same meals over and over. It is an entire week at a glance. Recipes for the dinners, the shopping list and bulk prep instructions are found on a separate pieces of paper.

Here are the screen shots of the meal plan, but if you would like a printable pdf just enter your information in the form below.  These are pretty small and hard to read. The downloadable pdf is really the way to go! 




Protein Donuts


There is no taste substitute for a sweet, fat filled, greasy donut. So if hopes are high for that kind of treat this one will be a disappointment. But if you are hunting for an easy to make recipe that is yummy, low calorie, high protein and filling. Here it is!

Tuesday, December 13, 2011

Hawaiian Haystacks with Caulirice

I love meals in which I can eat my required protein, carbs and calories but still share with the family without putting too much of a burden on them and to find one that they love is even better!!! This is one of those meals.



When we started to try to make a transition to healthier eating I mourned the loss of our rice meals. White rice is extremely high in calories and so is brown rice.

Saturday, December 10, 2011

Greek Yogurt Oat Crepes

I don't know about any body else but I have a hard time getting in 5-7 egg whites in the morning Yuck! But these Greek Yogurt Oat Crepes seem to do the trick. I wouldn't say they are absolutely delicious but they are good and are the bare bones to the start of a healthy muscle building day with both oats and egg whites. You could add berries, sugar free syrups or even a cool whip (which really isn't that bad for you believe it or not) to make them even yummier if you would like but I like to keep mine simple.

Ingredients:
30 grams or 1/3 cup of oats
5 egg whites
4 tsp sweetner (splenda or stevia)
2 Tbs plain, nonfat greek yogurt

Friday, December 9, 2011

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