ALTE DOCUMENTE
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Winsor Pilates The Win in 10 Meal Plan
Day 1
Breakfast
Cinnamon Oatmeal with Slivered Almonds
¾ cup low fat cottage cheese
3 tablespoons oatmeal, raw
3 teaspoons slivered almonds
other ingredients: cinnamon, to taste
preparation: add oatmeal to ½ cup water in a bowl and cook in the microwave oven for 2 minutes. Mix in cottage cheese. Sprinkle on cinnamon and add slivered almonds to top of oatmeal
Lunch
Stir Fry
3 ounces turkey breast, skinless 1 cup green beans
1 ½ cups zucchini 1 ¼ cups tomatoes, chopped
1 teaspoon olive oil
preparation: cut turkey breast into strips and stir fry in the olive oil until tender. Combine turkey breast with the vegetables, mix, and serve hot
Snack
Ricotta Cheese with Pear Snack
2 ½ ounces ricotta cheese, skim
½ pear ; sliced
1 teaspoon almonds, slivered
Preparation: Add the sliced pear and slivered almonds to the ricotta cheese, mix well. Serve cold.
Dinner
Oriental Stir Fry Scallops
41/ ounces sea scallops 1 teaspoon olive oil
½ cup leeks ½ cup snow peas
1/3 cup water chestnuts ¾ cup bamboo shoots
1 ½ cups mushrooms, sliced 1 ½ cups bean sprouts
Other ingredients: 2 teaspoons soy sauce
Preparation: Saute all the oriental vegetables until tender in olive oil over medium heat. Add scallops to vegetables and cook until done. While cooking add the soy sauce. Serve while hot.
Snack
Mixed
7 grams protein powder (soy isolates)
½ cup strawberries
¼ cup blueberries
1/3 teaspoon olive oil
Preparation: Add all ingredients and 4 ice cubes to a blender and blend at high speed. Stop when mixture is creamy and smooth. Add a little water if resulting drink is too thick
Drink cold.
Day 2
Breakfast
Pita Pocket Egg
4 egg whites or ½ cup of egg substitute ¾ cup blueberries
1 ounce low fat cheddar cheese, shredded 1 teaspoon olive oil
½ mini pita pocket 1 cup strawberries
Other Ingredients:
1 teaspoon chives, chopped 1/8 teaspoon dill
black pepper to taste 1 teaspoon lemon
Preparation: Add olive oil to skillet and preheat. Combine egg whites or egg substitute with spices. Pour into skillet and cook to individual liking. Sprinkle on cheese. Remove and load into pita pocket. Place on a breakfast plate and surround with mixed berries.
Lunch
Tossed Salad with Tuna Fish
2 ounces albacore tuna, water-packed and drained
2 macadamia nuts, chopped ¼ head red leaf or romaine lettuce
½ apple, medium, cored and cubed
1/3 cup mandarin oranges, canned in water and drained
Dressing
1 teaspoon mayonnaise, low fat ½ cup plain yogurt
1 teaspoon lemon juice, fresh or bottled
Preparation:
Combine lettuce, apple cubes, mandarin oranges, tuna and macadamia nuts in a large salad bowl. Blend mayonnaise, yogurt, and lemon juice in a small cup to create dressing
Pour dressing over the salad and toss.
Snack
Applesauce Snack
1/3 ounce protein powder scoop)
½ cup applesauce ( Musselman's Lite) 1/3 teaspoon almond butter
Other ingredients: Cinnamon, to taste
Preparation: Place all ingredients in a bowl and mix thoroughly. Sprinkle cinnamon on top (to your taste) and serve cold.
Dinner
Breast of Chicken, Garlic and Chickpeas, Sauce Verdure
3 ounces chicken breast, skin off 1 teaspoon olive oil
4 Plum Tomatoes, minced ¼ cup chickpeas (drained)
Other Ingredients:
½ teaspoon Parmesan cheese, grated
2 teaspoons garlic, minced. 1 tablespooned celery
1 tablespoon onion 1 tablespoon red pepper
2 ounces red wine 2 ounces mushrooms, sliced
2 ounces balsamic vinegar 2 ounces tomato sauce
1 teaspoon basil salt and pepper to taste
Preparation:
Pasta Primavera |
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