NO WORKOUT

NO WORKOUT FOR THIS DAY


DIET:

6:00 am: GAL Grand Slam Breakfast (Jen's recipes)

9:00 am: Choconana Baked Oatmeal

12:00 pm:Sauteed Tilapia with Steamed 4 Broccoli Crowns and 1/2 Cup Rice

3:00 pm: 2 Turkey Meat Loafs, 1/2 Cup Broccoli, 1/2 Cup Italian Cut Green Beans

6:00 pm: Chicken with Black Bean Salsa, 1/2 Cup Green Beans

9:00 pm: Protein Shake with Water

RECIPES:

CHOCOANA BAKED OATMEAL

Serves 1

Ingredients:

• 1/2 cup oats
• 3/4 cup water
• 5 tsp non fat cottage cheese
• 1/8 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• 1 tb cocoa powder
• 1/2 banana
• 4 walnuts to taste
• 2 splenda packets
• 1 scoop of vanilla protein powder

Directions:

Mix everything except cottage cheese. Once mixed, add dollops of cottage cheese and chips sparingly throughout oatmeal. Bake in a 375 oven for 45-50 minutes.

HONEY SAUTEED TILAPIA

Makes 4 servings

Ingredients:

Dressing:


* 2 1/2 tablespoons fresh lemon juice

* 2 tablespoons chopped green onions


* 1 tablespoon honey

* 1 tablespoon low-sodium soy sauce

* 1 teaspoon bottled ground fresh ginger


* 1/4 teaspoon dark sesame oil

Fish:

* 1 tablespoon canola oil


* 4 tilapia fillets

* 1/2 teaspoon salt or Mrs. Dash


* 1/8 teaspoon black pepperr

* 4 cups romaine other other lettuce



Directions:


1. To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.

2. To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. 
3. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

4. Arrange 1 cup greens on each of 4 plates.
5. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.
6. Serve with 1 cup broccoli and 1/2 cup rice to the side

GAL GRANDSLAM BREAKFAST

Servings 1

Ingredients:

* 1 piece toasted WWB

* 1 tbs reduced-fat Ricotta Cheese

* 1 turkey deli meat

* 1/4 cup egg white or egg sustitute


* 1 tbs almond milk (40 cal/cup)


* 1 tbs sugar-free maple syrup



Directions:



1. Toast Ezekiel bread. Smear ricotta cheese on bread.

2. Mix eggs and milk in a cup. Microwave for 30 seconds at a time until cooked through. Smash with fork.


3. Layer turkey breast on cheese and then add scrambled eggs.


4. Drizzle eggs with syrup and enjoy!

CHICKEN WITH BLACK BEAN SALSA
Makes 1 serving

Ingredients:

Salsa:

• 
1/2 cup canned black beans, rinsed and drained
• 
1/4 cup corn kernels
• 
1 tablespoon chopped red onion

• 1 teaspoon chopped seeded jalapeno pepper
• 
1 teaspoon lime juice
• 
1 teaspoon olive oil

• 1/8 teaspoon salt or Mrs. Dash

• 1/8 teaspoon ground coriander
• 
4 quartered cherry tomatoes

Chicken:


• 1 teaspoon butter (you can use cooking spray only to cut down on fat)

• Cooking spray
• 1 (6 oz) chicken breast
• 
Mrs. Dash 
• 
Dash of freshly ground black pepper


Directions:



1. Combine all salsa ingredients to make salsa.

Heat butter in a small nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with Mrs. Dash and pepper. Add chicken to pan and cook 6 minutes on each side or until done.


2. Serve with salsa and lime slice, if desired.

 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.