Foods to buy
the most important meal of the day. You simply have to check
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
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
cereal will blend perfectly!! IT IS SO GOOD! Creamy!!! Calories
around 300 to 450 depending on the type of protein powder you are
Per Person WITHOUT counting the protein powder: 246 cals
- 46 carbs - 5 fat - 10 protein - 16 sugar - 277 sodium.
Favorite Snack (make this part of your Breakfast by adding protein
powder and some juice to dilute it a bit):
- Wheat Germ,
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:
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.
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
- 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.
approx.: 300 cals - 23 carbs - 5 fat - 31 protein - 6 sugar -
"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)
- 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
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
MORE TO COME SOON!