Pumpkin Ezekiel Bread Pudding
2 egg whites with red onion and 1/2 cup chopped spinach
1 gluatmine
1 biotin pill
1 green tea
Ingredients: (i cooked in a pan instead of baking)
• 1 slice Ezekiel raisin 4:9 bread
• 2/3 cup liquid egg whites
• 1 tbs vanilla almond milk
• 1/4 pumpkin puree
• 1 tsp pumpkin pie spice
• 1 tbs nonfat cottage cheese
• sugar substitute to taste
• spray butter
• pinch cinnamon
Directions:
• Combine pumpkin puree, egg whites, milk, sugar, and pumpkin pie spice.
• Coat ramekin with cooking spray. Break bread up into small pieces and place in ramekin. Pour pumpkin egg mixture over top. Coat with spray butter and sprinkle with cinnamon.
• Bake in a preheated 350 degree oven for 15 minutes or until set.
• *You could also substitute one of the egg whites for a whole egg for more protein and to build some fat into your meal. This will also help it set better.
Post workout: (9:00 AM)
Molasses apple raisin baked oatmeal
2 scrambled egg whites
1 gluatmine
Ingredients:
• 3 tbs Voskos nonfat Greek yogurt
• 1/3 cup old-fashioned oats
• 2 tbs unsweetened applesauce
• ¼ cup egg substitute
• 1 tsp molasses
• 1/8 tsp ground cinnamon
• ½ tsp baking powder
• ½ tsp pure vanilla extract
• 5g chopped walnuts
• 5g golden raisins
• ¼ cup water
• dash sea salt
• additional dollop Greek yogurt (not included in nutritional breakdown)
Directions:
• Combine all ingredients in an oven proof single-serving bowl and bake in an oven preheated to 350 for 25-30 minutes or until top of baked oatmeal is firm to touch.
Meal 2: (12:00 PM - LUNCH)
Jamie Eason Cinnamon Swirl Protein Bread
1 cup green beans
Meal 3: (4:30 PM)
4 oz. baked chicken
1 cup coconut curry butternut squash
1 cup steamed broccoli
Ingredients:
• 605g cups cubed raw butternut squash
• 1 tbs organic coconut oil
• 1 tbs reduced-fat shredded coconut
• 1 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!
Meal 4: (7:30 PM - DINNER)
Turkey chili over beans with butternut squash
Meal 5: (10:30 PM)
Cinnamon roll cottage cheese
1 gluatmine
Ingredients:
• 2 scoops vanilla protein powder
• 1 tbsp sugar-free instant vanilla pudding
• 1/4 tsp cinnamon
• 1/2 tsp imitation vanilla (or 1/4 tsp extract)
• 1 packet artificial sweetener
• a few dashes butter flavor sprinkles or butter-flavor extract
• 1/2 cup fat-free cottage cheese
• 1/4 cup almond milk
• 1 tablespoon flax seed, ground
Directions:
• Blend and serve
FAT ASSASSIN WORKOUT
There are 5 exercises in this workout:
1. Ninja Jump Tucks
2. Half Burpee with Push Up
3. High Knees and Drop Down
4. Reversed Crunches
5. Side Step Ups
Start by kneeling on the edge of your exercise mat.
Use your core muscles and your upper legs to jump into a squat.
From the squat position jump up as high as you can and tuck your knees in. This is one rep. Do as many as possible during each round of 30 seconds. My score for this exercise:
6 – 5 – 5 – 4 – 5 – 6
Half Burpee With Push Up. Start in plank position. Keep all of the muscles on your body tight. Your body should be in one line, so don’t drop your hips and don’t push your butt up in the air.
Jump with your feet forward and drive your hips up.
Jump with your feet back into plank and do one push up. This is one rep. Do as many as you can during each 30 second round.
My score for this exercise:
9 – 7 – 5 – 6 – 5 – 5
This exercise is incredible cardio. Do 10 high knees as fast as you can…
… and then drop down onto the floor. Your tummy and chest have to touch the ground before you rise up again. This is one rep and your goal is to do as many as you can during each 30 second interval. My score for this exercise:
5 – 5 – 4 1/2 – 4 – 4 – 4
Reversed Crunches. Lay on your back and extend your legs. Cross your feet. Keep your lower back pressed into the mat.
Bring your legs up towards the ceiling and lift your butt a few inches up off of the ground using your abs. Bring your legs back down and touch the ground before you do another rep. Focus on keeping your lower back flat on the mat.
My score for this exercise:
13 – 13 – 12 – 13 – 13 – 13
Stand beside a chair and put one foot up. Push off of the heel and use your butt muscles to rise up.
Push the hips of your standing leg forward and drive the knee of the other leg up. This is one rep. Push hard and do as many reps as possible during each 30 second interval. Switch sides after each interval so that you work each leg 3 times during the 4 minutes ( there are 6 rounds ) My score for this exercise:
20 – 20 – 14 – 15 – 15 – 15
No comments:
Post a Comment