Day 100- Sexy fit beast workout

Meal 1: (6:00 AM - BREAKFAST)

Carrot Cake Pancakes
1/2 cup egg whites with spinach on Ezekiel bread

Ingredients:

• 1/2 cup egg whites
• 1/2 scoop vanilla whey protein powder (i was trying out Jillian Michael's protein powder this time- the macros are very low)
• 2 Tbsp oat bran
• 2 tbsp jar "Beechnut brand" strained, pureed sweet carrots (baby food)
• 1/2 grated carrot
• 1 packet splenda
• Cinnamon to taste

Directions:

1. Stir until smooth and cook on a non-stick frying pan with a spritz of Mazola "Simplicity" (zero cal olive-oil based cooking spray), very low heat until browned and cooked through, as you would regular pancakes.
2. I topped mine with 2 tbsp ED Smith SF raspberry jam (20 cals, 4g carbs)

Macros in pancakes:

• Cals: 150
• Protein: 22g
• Carbs: 16.5
• Fiber: 8g
• Fat: less than 1g

Post workout: (9:00 AM)

2 rice cakes with 1TB faux spread topped with 4 sliced cherries and 1/4 cup blueberries
Egg Nog Protein Shake
Ingredients:
3 large Egg Whites
1 whole Egg
1 tsp Imitation Rum (or more to taste)
Sugar Substitute to taste
1/2 scoop Vanilla protein powder (ie TopForm)
1/2 tsp Pure Vanilla Extract
1/2 unsweetened almond milk
1/2 cup cottage cheese

1 tbsp vanilla sugar free jello pudding mix
Nutmeg for garnish

Ice 
Directions:
Mix the above in a blender to desired consistency.

Meal 2: (11:30 PM - LUNCH)

1 Cup Fresh Green Beans

Chicken Fried Quinoa

Ingredients:

• Spray or 1 tbsp EVO  (I used spray) you can also use coconut oil or sesame or spray/mister
• 4 scallions, greens & whites separate, chopped
• 1/2 Tbsp grated fresh ginger
• 2 cloves garlic, minced
• 1/2 med zucchini, diced
• 1 carrots, diced
• 1/4 chopped yellow bell pepper
• 1 cups bite-size broccoli florets
• 1/2 cups mushrooms (preferably shiitake), stems removed, sliced
• 4oz. chicken breast (you can also do ¼ lb thigh & ¼ lb breast)
• 1/4 cup dried quinoa & cooked (this is where I swapped the 4 cups of cooked brown rice, so make as much or as little quinoa that you want & cook it ahead of time…..this recipe yields 4 servings)
• 1/2 tbsp of low-sodium soy sauce….this is where I used BRAGG’S Liquid Aminos in place of the soy sauce
• 2 egg whites, lightly beaten (1 egg & 1 egg white or you can just do whites too)

Directions:

• In  a wok or a large nonstick skillet, heat the oil over medium-high heat. When the oil is lightly smoking, add the scallion whites, ginger and garlic; cook for 30-45sec. Add the zucchini, carrots, broccoli & mushrooms and cook for 4-5min, using a spatula to stir the vegetables throughout. Add the chicken and continue to cook for 2-3min, until the pieces are no longer pink.Stir in the cooked quinoa & liquid aminos, cook for another 5 min, allowing the quinoa to get crispy on the bottom. Create an empty space in the middle of the pan and add the eggs. Use a spoon or the spatula to quickly scramble the eggs until light and fluffy, then stir them into the rest of the ingredients. Serve garnished with the scallion greens.
• This recipe was adapted from the Eat This Not That book with a few of my own modifications. I also added in some bean sprouts since I had some. You can add any veggies that you would like….edamame, peppers, broccoli slaw, peas….etc. You can even do shrimp instead or just veggies. This is really yummy! I hope you enjoy it!

Meal 3: (2:30 PM)
3 oz. Smoked Honey Mustard Chicken
1 Jamie Eason Protein Bar
1 cup coconut butternut squash
4 fresh asparagus

Ingredients:

• 1 cup cubed raw butternut squash
• 1 tsp organic coconut oil
• 1 tsp reduced-fat shredded coconut
• 1/2 tsp curry powder
• ½ tsp ground cumin
• ¼ tsp nutmeg
• ½ tsp minced ginger
• sea salt to taste

Directions:

Preheat oven to 350 degrees. Cut squash in to cubes, discarding the seeds inside. Place in a bowl. Add all remaining ingredients and toss thoroughly.

Coat cookie sheet with cooking spray and bake for 350 6" from top for 30 minutes.

Notes: When done, toss in some baked chicken, cranberries, apples, or figs. This side is yummy as is or is a great base for so many more recipes!

Smoked Honey Mustard Chicken
Ingredients:

• 1/3 cup nonfat Greek Yogurt
• 2 tbs honey mustard
• 1/2 tbs molasses
• 1/2 tsp liquid smoke
• sea salt to taste
• black pepper to taste
• 4 (4 oz.) chicken breasts

Directions:

• Mix together well and set aside.
• Trim chicken breasts and pound thin. Slather marinade on chicken breasts on all sides. Place in fridge and let soak in for 15-20 minutes.
• Heat grill to medium. Grill chicken over grill for 4-6 minutes each side or until cooked through and no longer pink.

Meal 4: (6:00 PM - DINNER)

Faux Nutella Spread

Jamie Easton Chocolate Protein Bars

Meal 5: (9:00 PM)

4 oz chicken breast
Nutella butterscotch shake

Ingredients:
8 oz water
6 ice cubes
1 tbsp butterscotch
1 tbsp faux nutella spread
1/2 scoop protein powder
1 splenda packet

SEXY FIT BEAST WORKOUT

Completed in 11 minutes and 17 seconds Workout Breakdown:

30 x Side Jump Lunge (each jump counts as 1 rep)
3 x Walking Plank (3 steps to the side in the plank position)
3 x Push Up and Forward Jump

Side Jump Lunge – 30 reps

Walking Plank – Get into Plank Position and take 3 steps to the right.

Do 3 Push Ups and 3 Jump Forwards in a row.

Stand up and do the next round starting with Side Jump Lunge and this time you will be doing the Walking Plank to the left. Complete 15 rounds total as fast as you can.