Meal Plan… not too shabby for me!


Everyone is complaining about their meal plans… and I don’t blame them. The studio smells like tuna most of the day! I lucked out with a pretty good plan. My goal is to stay the same weight and to lose no more than 2% body fat (otherwise I’ll start to look like a body builder). My problem is that I don’t eat and am extremely active with Team Green– even more so now with bootcamp (lets see: bootcamp on mondays, yoga on tuesdays, bootcamp on wednesdays, indoor climbing on thursdays, bootcamp on fridays, and who knows over the weekend… maybe backpacking or paddling or horseback riding). Below is my meal plan:

7am
4 Egg Whites
1 Yolk
1/2 cup oatmeal
What I actually eat: 2 eggs and a packet of oatmeal, milk
What I used to eat: maybe a glass of milk or bagel

10am
Meal replacement or yogurt

1pm
3 oz fish or chicken
Complex carbohydrate (rice, potato, pasta)

3pm
1 tbsp peanut butter

4pm
6 oz chicken
Veggie serving

7pm
6 oz chicken
Veggie serving

All of that chicken can get monotonous so here are some recipes I came up with:

1. Garden Salad
Romain Lettuce (handful)
Baby Spinach (handful)
Grapes (handful): substitute strawberries, blueberries, or rasberries
Craisins: cherry flavored (less than handful)
Chicken (3-6 oz)
Olive Oil (drizzle)

To make the olive oil dressing (per Nadine’s suggestion), buy a bottle of extra virgin olive oil. Cut 2 or 3 cloves of garlic in half. Add garlic cloves and 1 or 2 stems of rose mary to oil. Let sit.
To make chicken, drizzle olive oil in glass pan. Place chicken on top. Add garlic powder, pepper, parsley and basil. Drizzle some more oil on top of chicken. Broil on hi for 9-15 minute (depending on size of chicken breasts/strips). Cut up chicken. Add salad ingredients, chicken slices, and drizzle some more oil on leaves. Shake and voila.

2. Chicken Salad
Chicken (6-12 oz)
Grapes (handful): substitute strawberries, blueberries, or rasberries
Craisins: cherry flavored (less than handful)
Onion
Nuts (pecans or walnuts)
Mayo (or oil)
Honey
Tortilla wrap, buns or Romain lettuce

Broil chicken same as above.. only instead of garlic powder, use cinnamon!! Using two forks shred chicken. Drizzle honey (local preferably) and mayo (or oil) over shredded chicken and stir. Chop up grapes (or other fruit) and add. Slice slivers of onion then chop and add. Crush nuts and add. Add chicken salad to tortilla, buns or Romain lettuce.

3. Chicken Stuffed Bell Pepper
Chicken (3-6 oz)
Cottage Cheese (few tbsp)
1 egg
Large Bell Pepper or 2 small
Tomato
Spices (parsley, basil, rose mary, etc)

Broil and shred chicken same as above. Cut circle around stem of bell pepper and pull seeds out (keeping shape of bell pepper). Stir cottage cheese, egg, chicken, spices, tomato (and any other veggies). Stuff in Bell Peppers. Place peppers in glass pan with olive oil. Broil on high for 5- 10 minutes (keep checking until pepper looks crispy and cheese is melting).

4. Broiled Talapia
Talapia
Lemon Juice
Pepper

Place frozen Talapia on cookie sheet. Drizzle with lemon juice and sprinkle with pepper. Broil on high for 8-10 minutes. Use fork to test if done (should separate easily). This tastes really good on top of green beans.

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