Day 127- MMA apocalypse

Meal 1: (6:30 AM - BREAKFAST)

Pepperoni and spinach with garlic herb laughing cow cheese omelet on toast

Ingredients:

• 6 pepperoni slices
• 1 laughing cow cheese
• 1 cup egg whites
• 1 cup spinach
• salt and pepper
• 1 slice of ezekiel bread 

Meal 2: (9:00 PM - POST) 

PB&J Oatmeal
Green Strawberry protein shake

Ingredients:

• 1/2 cup dry oats (bob red mill whole grain oats)
• 1/4 cup fresh blueberries
• 1/2 cup water
• 1TB Sugar Free jam (Strawberry)
• 1TB PB2
•  2 packet sweetener (Splenda or Stevia) adjust to taste 
• 1TB maple syrup sugar-free
• 1/2 tsp caramel syrup

Directions:

1. Soak oats for 30 minutes then put oats, blueberries, and almond milk (or water) in a stove top pot.
2. Cook for approximately 5 minutes.
3. Remove from microwave and add jam, protein powder, peanut butter and sweetener to oatmeal.
4. Stir with a spoon until well blended. YUM!

Green Strawberry shake
Ingredients:

• 1 scoop vanilla protein powder
• 1/2 cup water
• 6-8 ice cubes
• 8 graham cracker capella drops
• 1/2 cup spinach
• 2TB sugar free walden farm strawberry syrup
• 1 packet of splenda

Meal 2: (12:00 PM - LUNCH)
Italian shepherds pie with cauliflower and 1/2 cup spinach
8 asparagus spears

Cauliflower Topping:

• 1 Package (10 oz) frozen cauliflower
• Salt and Pepper
• 2 teaspoon garlic powder
• 1 teaspoon Italian Seasonings
• *if allowed, add 1/4 cup fat free cheddar cheese*
• Boil cauliflower until it is soft enough for a fork to pierce through. Drain and put in a large bowl. 
• With a fork (or if you have a potato masher), mash until the cauliflower resembles mashed potatoes (you can also use a blender, but I usually avoid it because it is something extra to clean!)
• Season and mix with salt and pepper, garlic powder and Italian seasoning. Set aside.

Meaty Bottom:

• 1 package lean ground turkey (I use Jennie O’s Lean 93/7, 20 oz)
• 2 teaspoon fennel seed
• 1/2 teaspoon chili pepper
• 1/2 teaspoon black pepper
• 2 teaspoon garlic powder
• 2 teaspoon onion powder
• 1 teaspoon oregano
• 2 teaspoon Worcestershire sauce
• 1/2 medium onion, diced
• 1/2 medium green pepper, diced
• 2 clove garlic, diced
• 1 cup chicken broth (or bouillon)

Directions:

Preheat oven to 350 degrees 

1. In a bowl combine ground turkey, garlic and onion powder, fennel seed, chili pepper, black pepper, oregano and Worcestershire sauce. Set aside

2. In a pan over medium high heat, saute onion, green pepper and garlic until soft. Add turkey mixture and cook until most of the pink in the turkey is gone. Add broth and simmer for about 5 minutes. Add turkey to a baking dish and top with cauliflower mixture (top with cheddar cheese if your diet allows). Bake until heated through (and cheese has melted) about 25 minutes

Meal 2: (3:00 PM - SNACK)
4 Badaway muffins- Breakfast bread pudding
Ingredients:

• 
4 Scoops Vanilla Protein Powder
• 
2 Quart Mix "lemon" Crystal Lite

• 1/2 tsp salt
• 
1 tsp baking soda
• 
1/3 c Stevia
• 
1 Tbsp Pumpkin Spice
• 
2 c Egg White Product

• 1 c Unsweetened Almond Breeze

 

Breakfast Bread Pudding

Bread Pudding

Take a few mini protein muffins, 1 egg, 1 egg white, a splash of almond milk and a few drops of stevia. Mash together. Put in the microwave topped with a plate to steam the pudding on high for about 2 minutes. Ta Da!

 

Top with butter, cinnamon, and sugar free syrup
 
Meal 4: (6:30 PM - DINNER)

Jerk Chicken

1 cup roasted butternut squash

1 cup green beans

Jerk Chicken
Ingredients: 2 servings

• 1 garlic clove, minced

• 1 teaspoon ground thyme
• 
1/4 teaspoon ground cinnamon
• 
1/4 teaspoon cayenne pepper

• 1 teaspoon ground allspice
• 1 teaspoon ground black pepper
• 1 tablespoon lime juice

• 1/4 teaspoon salt

• 1/4 cup greek yogurt

• 8 oz Chicken Breast (bone in or boneless)


1. Prepare spices. Spray some cooking spray unto a pan. Saute garlic for 1 minute until fragrant. Add spices. Stir spices for 30 secs. Take off of heat. Split spice mixture in half into two bowls.
2. In smaller bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 cup yogurt. In a larger bowl combine spice mixture with 1/2 Tablespoon lime juice and 1/4 teaspoon salt (this will be your spice rub).


3. Prepare chicken. Take off skin. If bone in, split breasts in half cutting through the bones. Score chicken pieces with two 1/8” cuts on one side per piece. Place chicken into large bowl Work spice rub into chicken. Set aside for 30 minutes at room temperature. After 30 minutes, pour yogurt over chicken and toss.
4. Heat oven to 325 degrees. Line baking sheet with foil and place wire rack on top. Place chicken score side down on wire rack and bake for about 22 minutes. Breast meat should register 125 degrees. Pull out chicken and turn on broiler. Turn chicken score side up and cook chicken an additional 8-15 minutes depending on broiler. Breast meat will register 165.
5. Let chicken rest 10 minutes before serving.
  


Meal 4: (9:00 PM)
Cinnamon roll protein shake 
1 badaway protein muffin
Ingredients:

• 1 scoop vanilla whey isolate
• 1/2 cup pure almond milk, unsweetened vanilla
• 1/2 cup fat free cottage cheese
• 1 tbsp sugar free vanilla pudding mix
• 1/4 tsp cinnamon
• 1/4 tsp intimate vanilla extract
• 3-4 ice cubes 

Optional: sprinkle with flax seeds



MMA APOCALYPSE

Instructions: I substituted the side lunge for a backward lunge
For this workout you will need your interval timer, sandbag and pull up bar. You can also substitute your dip station for the pull up bar, or use two chairs and a broom stick.
Set your Interval Timer for 40 rounds and 2 intervals of 10 seconds and 20 seconds. The 10 second interval is your rest in between each exercise and your goal is to complete as many reps as you can during each 20 second interval. You will be doing a circuit of 3 exercises 10 times. Try to write down your reps for each round. This is my score:

Zuzana's score:
1. Sandbag Backward Lunge Knee Up (left) – 7 reps all rounds
2. Sandbag Backward Lunge Knee Up (right) – 7/8/8/7/7/7/7/6
3. Burpees – 4 reps all rounds
4. Pull Ups – 5/6/5/5/5/5/6/4/6

Did not do the bikini challenge..... bulking phase
Extra Challenge for Bikini Season:
Don’t forget that we are getting into shape for the summer so we are doing an extra 20 minutes of skipping. I don’t know about you but I find the 20 minutes of skipping quite boring, so I decided to do intervals.  Set your Interval Timer for 30 rounds and 2 intervals of 10 seconds and 30 seconds. Try to keep a moderate pace and change the style of skipping for each round. Moderate pace means that it shouldn’t feel super easy, but you are also not pushing at max effort.