Sample Meal Plan Example 3

Sample Meal Plan 3


My meals today.....sorry I am definitely not a food photographer! I know my meals aren't very pretty but they taste good to me 🙂

M1 - Protein Pancake with Peanut Butter Protein "syrup"
-I put 4 egg whites, about 1/3 c. unsweetened vanilla almond milk, 1/2 c. old fashioned oats, a generous dash of cinnamon, 1 tsp baking powder, 1/4 tsp salt into blender. Blended it together then poured into a pan that was lightly sprayed with non-stick cooking spray. Cook like a regular pancake. I made one big pancake but it was hard to flip (you can see in the pic mine broke) so I would recommend making two smaller ones. You could put sugar free syrup on here, or unsweetened applesauce, but I opted to make a "syrup" with protein powder. I took 1 scoop MRM chocolate whey powder and just added a little unsweetened vanilla almond milk (1 Tbsp at a time) until it is a syrupy type consistency. I then added 1 tsp natural peanut butter to the syrup no more than 1 tsp because I want to be able to put PB in my frozen egg whites tonight. I put the syrup in the microwave for 20 seconds and then poured over my pancakes and ate for breakfast. Some people might not like it this way, but it tastes good to me 🙂 Make sure not to use baking soda - make sure you use baking powder. I tried it one time with baking soda (the kind that comes in the little orange box) and it was terrible! The only thing I could taste was the baking soda.

M2 - 6oz salsa chicken (reheated from being frozen - I cooked it earlier in the week) with Mrs. Dash Fiesta Lime seasoning on top and peppers on the side. http://nataliehodson.com/healthyrecipes/easy-crockpot-salsa-chicken/

M3 - Turkey Bowl! Some people don't like bowls where everything is mixed together, but when I am on the go, it is a really easy way for me to get a meal in and I think it tastes good that way 🙂 4oz turkey (leftover from Thanksgiving), 1 slice ezekial bread ripped into bite size pieces, yellow mustard, chopped asparagus, cherry tomatoes. Normally I do 4oz chicken with Meal 2, but did 6oz today and so for Meal 3 only used 4oz.

M4 - Stir Fry chicken. 4oz chicken seasoned with black pepper and low-sodium soy sauce with stir fry veggies (I get mine at Wegman's they are pre-cut). I was having a sweet craving so I used two mint-chocolate protein bars for my starch in this meal (I will post the protein bar recipe in the notes section this week).

M5 - Homemade Protein Almond Ice Cream. I mixed together 1 scoop MRM vanilla whey protein, 1 cup almond milk, and 1/4 tsp. almond extract in a bowl. Poured that mixture into a sandwich ziploc baggie, set aside. In a gallon-sized ziploc fill with ice and 1/2 cup salt (salt makes the ice colder). Put the smaller baggie inside larger baggie and zip. Shake vigorously for five minutes. This tastes soooo good to me!! For some reason I was just not very hungry at this meal and so decided to stick with something light. Normally I would have a full meal here, but at the last minute decided to just do this. This isn't something I would eat on a typical day, in case you are looking at this picture for a daily guide. I just like to post for you guys what I really do eat.  http://nataliehodson.com/healthyrecipes/healthy-peppermint-ice-cream/

M6 - Frozen Peanut Butter Chocolate Egg Whites - I only used 2tsp natural peanut butter since I used 1 tsp this morning with breakfast. I eat all six 🙂
http://nataliehodson.com/healthyrecipes/frozen-egg-white-dessert/

1 gallon of water! 🙂

1 Comment

  1. Hi! This is my first comment here so I just wanted to give a quick shout out and say I genuinely enjoy reading through your posts. Can you suggest any other blogs/websites/forums that cover the same subjects? Thanks!

    Reply

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