Foods to buy (download)

Purchase Your Shakeology Shakeology, the most important meal of the day.  You simply have to check this out!

Click this link to see my daily food log. I don't log anymore, but you can see my "past logs" since February 2009 to May 2010.

Breakfast, quick and good for us!

Let me start with Maria's Morning Fuel:

- 1 cup of soy milk, unsweetened (lower sugar than milk!!) Also I may use 1% or skim milk, or almond milk (also unsweetened.)
- 1 serving of Barbara's Puffins Original flavor. There is a reason why I chose this from the many cereals I've tried: it blends perfectly in the blender.
- 1 serving of protein powder
- 1/2 banana, and/or 1/2 apple, and/or a bunch of strawberries. Also other berries, although some of them are gritty when blended.

Throw it all in the blender and let it run for a minute or so. The cereal will blend perfectly!! IT IS SO GOOD! Creamy!!! Calories around 300 to 450 depending on the type of protein powder you are using. 

Per Person WITHOUT counting the protein powder: 246 cals - 46 carbs - 5 fat - 10 protein - 16 sugar - 277 sodium.

My Favorite Snack (make this part of your Breakfast by adding protein powder and some juice to dilute it a bit):

- Wheat Germ, 1 Serving
- Low-Sugar Yogurt (Dannon, or Kroger Carbmaster) or Fat Free (or Sugar Free) Whipped Cream, 4 tbsp (2 servings)
- a hand full of strawberries or your preferred berries .... or 1/2 banana ... or about 100 grams of your favorite apple in tiny pieces.
- sprinkle some Cinnamon

Mixed all together. 

Per Person, with 100 gr. of apple: 173 cals, 21 carbs (16 sugar, including sugar from fruit), 3 fat, 16 protein, 100 sodium

And do not forget your supplements, at least:

- Multivitamins for active people like us
- An Omega complex
- A Glucosamine complex for the joints
- Don't forget BeachBody Slimming Formula, which I've been taking since day one!

You can get any of these just about anywhere but I am going with all Beachbody products, designed just for us P90Xers.

Lunch or dinner.  Simple and quick.

We call this one "Chili".  It was given to me by Coach Russ, one of the head coaches in our coaching team.

- 1 Large Vidalia Onion
- Garlic cloves (as many as you like)
- 2 lbs ground turkey (I like to use Jenni O, its the leanest and best tasting).  You can also use very lean ground beef (Laura's Lean beef is 4% fat only)
- 1 lbs of dried black beans (you can use canned beans; you will only need to rinse and soak for a few minutes usually during the prep time is enough)
- 2 cans of diced tomatoes ( I used
Delmonte low sodium fire roasted with garlic and onions)
- Salt, Pepper, Paprika, Cumin

Chop onion and sauté in large pot with a little olive oil, once nice and brown (almost burnt) add chopped garlic (don't burn the garlic).  After about a minute add turkey and salt and pepper and brown all together, this gives the meat a nice flavor. Once browned add two cans of tomatoes, 2 cans of water, paprika, cumin and black beans. Bring to almost a boil then turn down heat to low and let cook at least an hour but the longer the better. Add more salt and pepper to taste after about an hour. I add hot sauce to my individual servings. Serve with Reduced Fat Cheddar Cheese and Fat Free sour cream. And you should have plenty left over.

Per Person approx.: 300 cals - 23 carbs - 5 fat - 31 protein - 6 sugar - 600 sodium

  "Baked Turkey, Brown Rice and Veggies"

- Baked turkey in small pieces (we baked the turkey ahead of time.)
- Can of tomatoes, biggie is better (low sodium)
- Corn
- Green beans
- Onions & garlic
- Brown rice
- Spices and 1 table spoon of olive oil (also a little water so the mix doesn't dry out)

Cook the rice separately. Throw everything else in a wok, including the turkey,  if you have one. If you don't have a wok let me say this: it is the magic pot (you can make so many things in there!) and let it all cook on lowest heat (250) for a good 30-45 minutes (the wok will turn on and off as it reaches that temperature). The meat will be all nice and super tender. Add the rice and enjoy it!

  "Steak and Veggies"

- Look for a brand of steak that gives your the nutrition facts.  In this case we used Beef Chuck Flat Iron Steak, 4 oz. (about 12 grams of fat)
- One tomato per person
- Lemon juice (not the sugary kind)
- Bell Peppers (about 20 strips per person)
- Squash (1/2 per person, or more)
- Asparagus, raw (not canned, about 10 per person)
- Spices.  Garlic.
- Optional: 1/2 table spoon of olive oil (per person) for the tomato.

Cook the steak in a convection oven, if you have it.  Add your own spices as needed. Nice and fast.  Prepare the Squash and Bell Peppers in a wok if available, or in a pot with some fat free olive oil spread.  Let it sauté for a while, but keep the veggies slightly crunchy.  Sauté the asparagus on a large pan with fat free spray (again, olive oil flavor) and add some garlic in tiny pieces.  Watch this, because they may stick to the pan.  Some of them will get a little brown, almost "burnt".  Cut the tomato in pieces to be eaten on the side, and add vinegar, garlic and lemon.  You may also add olive oil.  Let it sit for a little while. 

Per person: 297 cals - 22 carbs - 12 fat - 28 protein - 196 sodium