Day 115- See your abs workout

*buy walden farms honey dijon, mrs dash lemon pepper seasoning*

Meal 1: (8:00 AM - BREAKFAST)

1 Glutamine

1 Green tea

1 Ezekiel muffin

Easy Omelet

Ingredients:

• 3/4 c egg white liquid

• dried chopped onions

• cilantro
• 5 slices of soy pepperoni
• 2 tablespoon feta cheese
• 1 tsp minced garlic
• Walden Farms Chipotle dressing

Directions:

1. 

Spray skillet with pam - cook omelet on medium heat.
2. 

Plate the omelet and put a low fat cheese slice on the omelet.
3. Fold over so it melts. In the meantime, heat some low sodium deli meat slices in the already warm skillet.
4. 

Open omelet and place deli meat slices. Fold closed again and top with feta cheese.
5. Top on muffin and add sauce

Post workout: (10:00 AM)

Cherry Submission Smoothie





Ingredients

:

• 1/2 cup Cherries (cleaned and pitted or canned that is rinsed and pitted)
• 1 scoop Vanilla or Chocolate Protein Powder (ie TopForm)
• 2/3 cup fat free cottage cheese
• 1/4 cup almond milk
• 1/3 cup water
• 2 tablespoons stevia
• 1 tbsp Flax, Ground

• 1 tsp Pure Vanilla Extract
• Ice



Directions:



Blend above ingredients. Add ice to desired consistency and serve.

 
Meal 3: (3:30 PM) 

4 Fig bars
2 egg whites

 

Meal 3: (1:00 PM - LUNCH)

Chicken a la Nat


6 asparagus spears

1/2 cup edamame saute rice

Ingredients: Makes 6 servings

• 4 oz. chicken breast
• 1tsp curry powder
• 1tsp ginger
• 1/4 cup lite coconut milk
• 1/4 cup dry quinoa (or rice) *I'm substituting for last nights left overs of edamame saute`*
• 2 celery stalks
• 1 TBS cup shredded coconut
• 1 spring onions
• 1 T sugar free maple syrup (smuckers) *top on the chicken at the end*

Edamame saute'

Ingredients:

• 1 (8-oz) package fresh sugar snap peas
• 2 tablespoons canola oil
• 1 cup fresh pre-sliced white mushrooms
• 1 (10-oz) package shelled edamame
• 1/4 cup horseradish sauce
• 1/4 cup mirin (or white wine)
• 2 tablespoons reduced-sodium soy sauce
• 1 (8.8-oz) pouch pre-cooked brown rice

Prep

• Trim stems and strings from peas, if needed.

Steps

1. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add sugar snaps, mushrooms, and edamame; cook 2–3 minutes or until sugar snaps are tender.
2. Reduce heat to medium-low. Combine horseradish sauce, mirin, and soy sauce. Stir sauce and rice into sugar snap mixture; cook 2–3 more minutes to heat rice. Remove from heat. (Cover to keep warm until ready to serve, if needed.) Serve.

Meal 4: (7:00 PM - DINNER)
Coffee Ginger-Crusted Steak

Ingredients:

• 2/3 cup gingersnap cookies
• 1/3 cup whole coffee beans
• 1 1/2 lb grilling steaks (such as ribeye, strip, or sirloin)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon pepper

Directions:

1. Preheat grill pan on medium-high (or preheat grill). Place cookies and coffee beans in food processor (or blender); pulse until finely ground. Place mixture on plate (may be paper).
2. Season steaks with salt and pepper. Coat both sides of steaks with coffee bean mixture; press with fingertips to evenly coat.
3. Place steaks in grill pan (or on grill); grill 3–5 minutes on each side or until 145°F (for medium-rare).
4. Remove steaks from grill and let stand 3–5 minutes. Cut into 4 portions and serve

Grilled Veggie Salad

Ingredients:

• 4 ears yellow corn 
• 1 large yellow squash 
• 1 medium zucchini 
• 1 red bell pepper 
• 6 oz large portabella mushroom caps (3–4 caps)
• 3 tablespoons olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon pepper
• 3 green onions 
• 1/4 cup white truffle (or regular) balsamic glaze

Prep

• Preheat grill.
• Remove husks and strings from corn.

Meal 6: (10:00 PM)

1 gluatmine

Peanut Butter and Jelly Protein Shake



Ingredients:



1 Scoops Low Carb Vanilla Protein Powder

1/2 cup water


2 T Stevia

1 T all natural peanut butter


1 T Sugar-free grape jelly

1 c ice cubes



See your abs workout

Instructions:

Set your interval timer for 8 rounds of two intervals. The first interval is 10 second (rest) and the second interval is 20 seconds (max. effort). You will be doing high knees with your jump rope (or without if you don’t have one) and your goal is to go for maximum reps during each 20 second interval. After these 4 minutes of high intensity interval skipping you will jump on your dip station and do 20 knee raises. Repeat the entier workout 2 more times. This way you will get in 12 minutes of high intensity interval cardio and 60 reps of probably the best bodyweight exercise for sculpting your abs.

Skipping

Knee Raises