Day 133- Transform your booty

Meal 1: (6:30 AM - BREAKFAST) 

1 and 1/4 cup egg whites
1/4 green bell pepper
1/2 onion, chopped
1 cup turnip greens
1 creamy swiss laughing cow cheese 9 (4g fat)
1 ezekiel bread

Post workout: (9:30 AM)
Coconut pancakes- here

Coconut Pancakes

• 2-4 TB coconut flour (depending on the brand you’re using)
• 1 tsp freshly squeezed lime juice, I used Key Limes
• 1 tbsp slivered almonds
• 1/2 tsp baking powder
• 1 egg plus 2 whites
• 3 packets of splenda or tablespoon of stevia
• pinch of salt 
• 1/4 tsp coconut extract 
• Lime zest
• 1 tsp cashews

If you need more moisture, you can add more lime juice, coconut water or coconut milk to thin the batter. Also, you may want to add 1/4 tsp of coconut extract to the batter. I’m out so I omitted that.

Make sure to whip egg whites till peak

 

Glaze

• 1 TB freshly squeezed lime juice, I used Key Limes
• Lime zest
• 2 TB powdered erythritol (or other granular sweetener)
• 1 tsp chopped macadamia nuts
• Optional: dollop of plain greek yogurt

1. Mix all glaze ingredients together.
2. Drizzle over pancakes. 
3. Top with remaining unsweetened toasted coconut. 

Meal 2: (12:30 AM - LUNCH)- left overs

Creamy chicken and greens with roasted poblano 

1 oat flax pita wrap

Ingredients:

• 2 fresh poblano chiles
• 2 medium (about 1 1/4 pounds) boneless, skinless chicken breast halves
• Salt
• 1/2 medium white onion, sliced 1/4-inch thick
• 3 garlic cloves, peeled and finely chopped
• 5 cups (lightly packed) coarsely chopped, spinach 
• 1 cup chicken broth
• A little fresh thyme, if you have it
• 1/2 cup nonfat Greek Yogurt

Directions:

1. Roast the chiles.  Roast the poblanos directly over an open flame or 4 inches below a broiler, turning regularly until blistered and blackened all over, about 5 minutes for a flame, about 10 minutes for the broiler. Cover with a kitchen towel and cool until handleable.  Rub off the blackened skin, then pull out the stem and seed pod.  Briefly rinse to remove any stray seeds or bits of skin.  Slice 1/4- inch thick.
2. Brown the chicken.  With nonstick cooking spray, heat a large skillet over medium-high heat. Generously sprinkle the chicken breasts with salt on both sides and lay them into the pan in a single layer.  When browned underneath, about 4 minutes, flip them over and reduce the heat to medium. Cook on the other side until browned and medium-rare (a little slit in the thickest part will reveal a rosy interior), 5 or 6 minutes more.  Transfer to a plate.
3. Finish the dish.  Spray skillet with more nonstick spray and (still over medium heat), add the onion.   Cook, stirring regularly, until caramelized, 8 or 9 minutes.
4. Meanwhile, cut the chicken into 1/2-inch cubes.  Add the garlic to the skillet and cook 1 minute, then add the greens, broth and thyme (if you have it).  Raise the temperature to medium high.  Cook until the liquid is nearly gone and the greens are almost tender, about 5 minutes.  Add the yogurt and cook until it is noticeably thicker (it’ll be a rich glaze) and the greens are fully tender, about 5 minutes more.
5. Taste and season the mixture in the skillet with salt, usually 1/4 teaspoon. Stir in the chicken, let heat through for a minute to two, scoop into a serving bowl, and enjoy without hesitation. 

Meal 3: (3:30 PM)
Ground Beef Taco Bowl

Meal 4: (6:30 PM - DINNER) 

30 minutes meaty veggie pizza- makes 6 slices

1 cup green beans


Crust:

1. 1 package (454g) of lean ground turkey
2. 1 tsp garlic powder
3. 1 tsp dried oregano
4. 1 tsp dried basil

Preheat oven to 375 degrees F.  Mix together the crust ingredients in a bowl.  Press onto a cookie sheet sprayed with cooking spray.  You want the turkey mixture to cover the entire bottom of the cookie sheet.  Bake for 15 minutes.  Remove from oven.  You will notice it will have a slimey layer on top.  I scraped that off with a spoon.

Toppings:This is what I used, but you could use whatever you have on hand

• 1 cup sliced mushroom
• 1 cup onion, thinly sliced
• 1/2 cup chopped red bell pepper
• 1 can of artichoke hearts, drained & roughly chopped
• 1/2 cup sliced zucchini
• 1/3 cup pineapple tidbits or crushed canned pineapple, drained well
• 2 Tbsp reduced fat grated parmesan cheese
• 1/2 cup jarred pasta sauce or tomato sauce
• 1-2 Tbsp tomato paste

While the turkey base is in the oven, saute the onion, mushroom, red pepper, zucchini, artichoke in a medium sized pan sprayed with cooking spray.  If it gets too dry, add some water (1/4 cup at a time).  It will help caramelize the onions. 
I also added 1 Tbsp balsamic vinegar (optional).  When the turkey "crust" is done, as I mentioned above, scrape off the slime looking layer with a spoon.
Now, its time to add the sauce and toppings.  I just used about 1/2 cup plain tomato sauce and mixed in 1 Tbsp tomato paste to thicken it up a bit.  If your using store bough jarred sauce, you probably don't need to season further, if not, add some dried oregano and basil (1/2 tsp each).

Spread sauce on turkey "crust" and spread almost all the way to the edge.  Add the veggies.  Next, top with the pineapple, and lastly, sprinkle on the parmesan cheese.
Return the "pizza" to the oven and bake for another 10 minutes.
Cut into 6 huge pieces!

Meal 4: (9:30 PM)

Blueberry bliss protein shake

Ingredients:

• 1/2 c. nonfat cottage cheese
• 1 scoop ON 100% Casein Blueberries & Cream protein powder
• 1/2 c. frozen blueberries
• dash Splenda
• dash Cinnamon
• 5-6 ice cubes 
• 1/2 t. vanilla

Transform your booty

Instructions:
Set your Interval Timer for 18 rounds of two intervals. The first interval is 10 seconds (rest) and the second interval is 30 seconds (max. effort). There are only two exercises (high knees with jump rope, and sandbag squat) that you will be going through back and forth until the time is up. Write down your reps for each round during your rest intervals and then add all of the reps for each exercise. The next time you do this workout, your goal will be to beat that number by at least a few reps. Remember that as long as you see improvement in your workout performance (even by just a few reps) you are on the right track.
The workout flow looks like this:
10 seconds rest
High Knees with Jump Rope (30 second interval)
10 seconds rest
Sandbag Squat (30 second interval)
You will complete 9 rounds of this circuit.
Zuzana did 583 High Knees with Jump rope and 114 Sandbag Squats total in this workout. Try to beat my numbers and share your scores in the comments below.

High Knees- 564
Sandbag Squats-113