NUTRITION
Protein Salad
Ingredients:
6 eggs
2 Cucumber
2 tomatoes
Belgioioso Fresh mozzarella
Lime juice
Preferred lettuce (spinach, arugula, shredded lettuce)
Steps:
- Hard boil or scramble eggs add to bowl
- Cube cucumbers add to bowl
- Slice Tomatoes add to bowl
- Piece the mozzarella
- Add generous amount of lime juice
- Add lettuce & mix
Beef Taco bowl
Ingredients:
1lb lean ground beef
2 eggs
Plain non fat plain greek yogurt
Fat free shredded cheese(If you can't have dairy use 1 whole avocado)
No salt black beans
2 Tomatoes(optional)
Taco Seasoning/Tajin(or both)
Taco Bell mild Sauce
Shredded lettuce
Lime Juice
Steps:
- Begin cooking beef
- Add eggs and mix in with the beef
- Once Cooked, drain meat & add to mixing bowl and generously apply taco seasoning
- Drain beans, chop 2 tomatoes
- Add 2 servings of beans to mixing bowl
- Add tomatoes to mixing bowl
- Add 2 servings of shredded cheese & lettuce
- Add 2 servings of yogurt or avocado
- Add more seasoning Lime juice & Taco sauce desirably
- Mix all together
- Divide into 2-4 meals
- (optional) Add tortilla strips or to a carb counter tortilla shell
Chicken & Eggs
Ingredients:
Chicken Breast
Eggs
Preferred sauce & seasoning
Butter
Extra Virgin Olive oil
Broccoli
Steps:
- Heat 2 tbs of oil in pan at medium heat
- Apply seasoning to chicken
- Add chicken to pan
- Add 1 tbs of butter to pan
- Flip chicken over melted butter when the bottom of chicken is all white
- Add seasoning
- Let cook for 7minutes or more
- Steam 1 cup of broccoli in microwave
- In a microwave safe bowl, add water to bowl only just until you can see water from the top, no more than the tip of your pinky finger
Add butter and seasoningAdd a wet paper towel to cover the bowl - Microwave for 2 minutes
- Mix to let the butter touch all of the broccoli
- Repeat 1 minute until broccoli is soft.
- Add chicken and broccoli to plate
- Cook eggs to preference plate
Salmon & Eggs(abt 78g protein w protein shake):
Ingredients:
Salmon Filet
Broccoli
Eggs
Extra Virgin Olive Oil
Butter
Garlic(fresh or jar)
Lemon Juice
Seasoning(Salt, pepper, lemon pepper, cayenne, and or cajun)
Steps:
- Heat the oil in a pan on medium high-high heat until the oil starts smoking a little
- . Dry the salmon filet with a paper towel
- Salt both sides of the filet
- Add filet to pan topside down for 2 minutes apply seasoning
- Flip the filet, add more seasoning, turn the heat down to medium
- Add 1 tablespoon of butter, 1 tsp of garlic, a generous squeeze of
lemon juice
- When butter is melted begin to butter baste for 30s
- Add broccoli to pan, add desirably more butter and flip every minute until broccoli is soft.
- Put salmon and broccoli on a plate and pour left over butter over both like a sauce and let rest.
- Let rest
- Cook eggs to preference with same seasoning as salmon then add to plate.
Turkey BLT Bowl
Ingredients:
1lb ground turkey
1/2lb bacon
2 tomatoes
2 servings Nonfat plain greek yogurt or 1 avocado
Fat Free shredded cheese
Shredded lettuce
(optional) Half box protein plus pasta
Steps:
- Fully cook turkey then add to mixing bowl(dont need to drain optional)
- Cook bacon, then chop and add to mixing bowl
- Dice tomatoes Add to bowl
- Add 2 servings of yogurt/avocado
- Add cheese & lettuce
- Added cooked noodles & mix
