Day 117- Dead mans burpee's

Meal 1: (6:00 AM - BREAKFAST)
1 Gluatmine
1 Green tea
1 Biotin
2/3 cup egg whites with spinach and broccoli
Tuna over toast (2 Ezekiel)
Ingredients:

• 8 oz Solid White Albacore Tuna, rinsed and drained
• 1/2 cup Unsweetened Almond Milk
• 1/4 cup thinly sliced White Onion
• 1/4 cup thinly sliced Zucchini
• 1/4 cup sliced or chopped Carrots
• 1 tsp Minced Garlic
• Dash Worcestershire Sauce
• Whole Wheat Flour
• 1/8 tsp Sea Salt
• 2 tbsp Smart Balance Light
• 1/8 tsp Ground Pepper

Directions:

Coat pan with cooking spray. Saute onions, sliced zucchini, and sliced carrots til tender. Add garlic and butter. When butter is melted, add whole wheat flour and stir to coat. Slowly pour in milk and stir. It will begin to thicken. Add tuna and remaining ingredients and heat through.

Notes: You can have this over any bread you. I had it over P28 High Protein Bread (14g protein per slice). Ezekiel would also be a GREAT choice.

Post workout: (9:00 AM)
1 Gluatmine
Cherry coconut oatmeal pancakes
Ingredients:
1/2 cup oat flour
6 cherries
3 egg whites
1 heaping TBS fat-free cottage cheese
1 tablespoon shredded coconut
Sprinkle sunflower seeds
1/4 tsp coconut extract
1 TBS vanilla protein powder
1 TBS greek yogurt
1/2 tsp sugar free fat free white chocolate pudding mix

Directions:
    1.    Cook oats in a little bit of water in microwave or skip this step. Yummy either way.
    2.    Chop cherries.
    3.    Mix first 6 ingredients together and pour into a nonstick skillet.
    4.    Cover and cook with med heat until almost set.
    5.    Flip and cook another minute.
    6.    In a small bowl stir pudding mix and Greek yogurt together.
    7.    Spread topping onto pancake and your done! You could add slivered almonds on top or more cherries.
    8.    I also like to add a little reduced fat coconut into mine, but that's up to you. If you want to make this a treat/cheat you could omit the cottage cheese and sprinkle in white chocolate chips. Yum!


Meal 3: (12:00- LUNCH)
4 oz. teriyaki glazed salmon (left overs)
1/2 cup spring onion rice
1/2 cup roasted cauliflower

Meal 3: (3:00 PM)
4 Yogurt muffins

Meal 4: (6:00 PM - DINNER)

Mexican Polenta Pizzas 
1/2 cup broccoli

Ingredients:

    •    9 oz Organic Polenta

    •    6 oz Boneless Skinless Chicken Breasts (precooked and cubed)

    •    1 cup Non-fat Traditional Refried Beans

    •    2 tbsp Mild Diced Tomatoes & Green Chilies

    •    1 tsp Chili Powder

    •    1/2 tsp Ground Cumin

    •    1/4 cup Frozen Sweet Corn, thawed and drained

    •    1/4 cup Cilantro, chopped

    •    1/4 cup Carrots, grated

    •    1 slice cheddar cheese

    •    1/2 cup Onions, thinly sliced

    •    1/4 tsp Minced Garlic

    •    6 tbsp Fresh Salsa Verde

Directions:

    1.    Coat a cookie pan with cooking spray. Slice polenta in to 12 1/3" pieces (roughly). Place on sheet. Preheat oven to 350 degrees and bake polenta slices for 20 minutes. Remove from oven.

    2.    Meanwhile coat saute pan with spray and grill both onions and garlic.

    3.    Cube cooked chicken.

    4.    In a separate bowl mix refried beans, chilis, cumin seasoning, chili powder,cubed chicken, a dash of sea salt and ground pepper, and mix in both onions and garlic once they've softened.

    5.    Grate carrots finely and chop cilantro.

    6.    Spread bean mix evenly over polenta slices. Sprinkle each with 1 tsp fat-free cheddar cheese. Bake in oven for up to 10 minutes or until heated through and cheese is melted.

    7.    Place on individual plates and top with corn, cilantro, salsa, and grated carrots.

Meal 5: (9:00 PM)
Ginger Bread Man
Ingredients:

• 1 scoop vanilla Whey Powder
• 6 graham cracker capella drops
• 1 tbs PB2
• 1 tsp vanilla extract
• 1/2 cup milk
• 1/2 cup cottage cheese

Complete as many dead mans burpees as you can in 10 minutes
Zuzana's score was 121
My score 114