Easy Does It Challenge

TODAYS EXERCISE CHALLENGE: EASY DOES IT CHALLENGE
30 minutes of interval skipping (moderate pace) 

7:00 am: Broccoli and Spinach Scramble (my own recipe)

10:30 am: Baked Banana Bread Snack (Jen's recipe)

12:30 pm: 2 Turkey Meat Loaf + 1 cup of vegetables

3:30 pm: 2 Lemon Bars + 1 cup of vegetables

6:00 pm: Subway Salad

9:00 pm: Protein Shake with Water

RECIPES:

BROCCOLI AND SPINACH SCRAMBLE:

• 4 egg whites
• 1 cup broccoli
• 1/2 cup spinach
• 1/4 cup red peppers
• 1/4 cup corn
• dash of chili pepper and salt

SUBWAY SALAD

• Lettuce
• Tomatoes
• Cucumbers
• Olives
• Bell peppers
• Banana peppers
• Onions
• Chicken breast
• Turkey breast
• Mustard 

TURKEY MEAT LOAF

• 2 lbs ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice
• 1 tsp salt
• 2 tbsp garlic powder (2 cloves minced)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
6. Makes 12 muffins.

BAKED BANANA BREAD SNACK:

Makes 1 snack

Ingredients:

* 50 grams mashed banana (1/2 banana)
* 1 scoop vanilla protein powder (I used ON Cake Batter)
* 10g chopped walnuts
* 1 stevia packet
* 1/2 tsp pure vanilla extract
* 1 tbs water
* 2 tbs egg substitute or 2 egg whites
* 2 tsp sugar-free maple syrup
* 1/4 tsp baking powder

Directions:

1. Mash bananas. Combine everything in a bowl except for syrup using an electric mixer. Coat microwave proof bowl with cooking spray.

2. Coat a microwave dish with cooking spray. Pour batter in to bowl and microwave on high for 30 seconds. Check. Continue to microwave at a reduced setting and check every 15-20 seconds. Cake will rise and can overflow if not checked. Open the microwave door, let the cake drop, and then microwave again until the top of cake is firm.

3. Transfer to a plate or leave in bowl. Drizzle with a little syrup.

LEMON BARS

Ingredients:

Makes 16 squares, 2 squares per serving

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda
• 8 oz baby food applesauce
• 4 oz water

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.
8. Makes 16 squares, 2 squares per serving.