Day 140- Perverted Punisher Workout (beating personal best)

Meal 1: (6:30 AM - BREAKFAST) 

An Easy Clean Omelet Idea- here

Ingredients:

• 1 and 1/4 cup egg whites
• chopped red onions
• red bell pepper, tomato, and green bell pepper mix
• Tofurky hickory smoked, 2 slices
• Cow cheese
• Toast

Post workout: (9:30 AM)

Pumpkin Pancake

• 1/2 cup prepared whole wheat pancake mix or oat flour (blend in processor)
• 1/4 cup pumpkin puree (cold)
• 1/4 cup blueberries
• 1 egg
• 1/4 cup water (varying)
• 1/2 scoop vanilla protein powder
• Spices to taste: cinnamon, nutmeg, and ground cloves
• 1 tablespoon maple syrup

Meal 2: (12:30 AM - LUNCH)

Turkey Kebab with Yogurt Garlic Sauce (eliminating the yogurt for this recipe)

with mixed veggies and sweet potato chips

Turkey Kebab with Yogurt Garlic Sauce

Spicy Meat on a stick..need I say more??

I used my George Foreman to cook the kebobs but you can certainly fire up your gas (or charcoal) grill to make this.

Ingredients:

• 1 lb lean ground turkey (I like Jennie-O’s 93/7)
• 1 small onion
• 10 fresh mint leaves
• ½ teaspoon salt
• 1 teaspoon ground cinnamon
• ½ teaspoon ground allspice
• 1 teaspoon ground cardamon 
• ½ teaspoon fresh ground pepper

1. With a food processor, process all ingredients until it forms a smooth paste. Chill the meat for at least 15 minutes (this will help roll the meat faster).

2. Soak bamboo skewers in water while the meat is chilling in the fridge

3. When the meat is thoroughly chilled, roll meat into balls and thread through the skewers 

4. Grill kabobs until dark brown on both sides

Yogurt Garlic Sauce

• 1/2 Cup Fat Free Greek Yogurt
• 1/2 teaspoon garlic powder
• 2 tablespoon chopped parsley
• Lemon juice from half a lemon
• Combine all ingredients in a bowl! If you want the sauce to be less thick, add about a tablespoon of water

Meal 3: (3:30 PM)

Broccoli Salad

Meal 4: (6:00 PM- DINNER)

Chicken & Spinach Soup with Fresh Pesto

5 servings, about 1 1/2 cups each

Ingredients

• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1/3 cup carrot or diced red bell pepper
• 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
• 1 large clove garlic, minced
• 2.5 cups reduced-sodium chicken broth
• 1 teaspoons dried marjoram
• 4 cups baby spinach, coarsely chopped
• 1/2 15-ounce can cannellini beans or great northern beans, rinsed
• 1/4 cup grated Parmesan cheese
• 1/3 cup lightly packed fresh basil leaves
• Freshly ground pepper to taste
• 3/4 cup plain or herbed multigrain croutons for garnish (optional)

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Directions:

1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.

Meal 5: (9:00 PM)

http://eatcleandiet.com/the_kitchen_table/recipe/recipe.aspx?id=1584






Perverted Punisher Workout From Hell a try:
There are 3 rounds of the following exercises:
I completed this workout in 21 minutes and 31 seconds
1.  Burpees with push ups – 20 reps
2.  Side Lunge Jumps – 50 reps
3. Jump Rope Jacks – 50 reps
4. Pull Ups – 5 reps
5. Hanging Leg Raises – 5 reps
6. Ninja Jump Tucks – 10 reps



Old Scores:

• Burpees with Push Ups- 20 reps
• Side Jump Lunges- 50 reps
• High Knees with Jump Rope- 50 reps
• Pull ups- 5 reps
• Hanging Knee Raises- 5 reps
• Ninja Jump Tuck- 10 reps