Eating healthy doesn’t have to be boring and bland! Enjoy! ~Val “Busy Mom Gets Fit”
The Menu
Breakfast: Raspberry Oatmeal Pancakes, Walden Farms Syrup
Post-workout: Rice cakes and PB, Strawberries, Protein Shake
Lunch: Ahi Tuna & Apple Salad
Snack: Red Bliss Potato Chips, Protein Coffee
Dinner: Coconut Walnut Encrusted Chicken
Snack: PB&J Protein Shake
Daily Nutrition Breakdown
Calories – 1641
Carbs – 121
Fat – 60
Protein – 167
Breakfast – Raspberry Oatmeal Pancakes by Busy Mom Gets Fit
This recipe was inspired by a recipe Bar G Fitness posted on Facebook. I love it with a few raspberries! It is also good without berries.
Ingredients:
1/3 cup plain instant oats
3 egg whites
6 raspberries
Pinch of baking powder
Cinnamon to taste
Walden Farms calorie free syrup
Directions:
Spray pan with olive oil non-stick spray and preheat to medium heat.
Mix oats and egg whites in a bowl.
Mash in berries.
Add baking powder and cinnamon.
Spoon mixture on to the frying pan and cook like a pancake.
Serve with Walden Farms calorie free syrup.
Nutrition:
Calories – 144g
Carbs – 17.3
Fat – 1.7
Protein – 14.5
Snack – Rice cakes and PB, Strawberries, Beverly UMP a Busy Mom Gets Fit favorite
Spread 1 tablespoon of your favorite all natural peanut butter on 1 rice cake.
Enjoy 1 cup of fresh strawberries.
Enjoy a shaker full of 1 scoop of protein powder mixed with water. (Beverly UMP used here)
Nutrition:
Calories – 298g
Carbs – 26g
Fat – 12g
Protein – 25g
Lunch – Ahi Tuna & Apple Salad by The Get in Shape Girl
Make sure you get the freshest ahi tuna steaks and this is unbelievable! Prepare for dinner and bring leftovers to work. Luckily seared tuna has little smell, and it doesn’t need to be heated before eating so it shouldn’t disturb your co-workers.
Ingredients:
4 oz ahi tuna
1 – 2 oz (grab a couple of handfuls.. don’t be shy here) arugala leaves
1/4 cup diced apple pieces
1/4 cup sliced cherry tomatoes
1/4 cup sliced red onion
1 Tablespoon sesame seeds
1 Tablespoon cracked black peppercorn
1 Tablespoon balsamic vinegar
Directions:
Mix black peppercorn & sesame seeds to crust the tuna. Heat a frying pan on high heat for 2 – 4 minutes until pan is HOT. Place tuna steak in the peppercorn/ sesame seed mix to create a rub for the tuna. Place tuna on one side on pan for 2 minutes until it sears the outside of the tuna steak, then flip. Tuna should be pink & warm in the middle.
Mix all other ingredients except vinegar in a bowl and toss.
Serve tuna steak on top of other ingredients, then add vinegar to salad.
Nutrition:
Calories – 204
Carbs – 21g
Fat – 7g
Protein – 17g
Snack – Red Bliss Potato Chips, Protein Coffee
Red Bliss Potato Chips – by The Get in Shape Girl
Craving fries? Don’t do it… avoid the trans fats and the yucky feeling you’ll have afterwards and make these instead.
Ingredients:
Red bliss potatoes
Olive oil cooking spray
Sea Salt & black pepper to taste
Directions:
Slice potatoes very thin. Stack them all over the sprayed cookie sheet, they can be touching and layered over top of one another. Spray with cooking spray and sprinkle with salt & pepper.
Bake at 350 for 30 – 45 minutes (the longer, the crispier).
Nutrition:
1 serving = 1/4 cup or 2 ounces
Calories – 50
Carbs – 10g
Fat – 1g
Protein – 1g
Protein Coffee – by Busy Mom Gets Fit
Pour a cup of coffee
In a shaker, mix one scoop of protein powder with about a half a cup of warm water. (Beverly UMP used here)
Pour the “creamer” into your coffee and stir
Nutrition:
Calories – 120
Carbs – 4g
Fat – 3.5g
Protein – 20g
Dinner – Coconut Walnut Encrusted Chicken by The Get in Shape Girl
For more like this: Buy her recipe book here.
Not a week goes by that this does not get made in my house. The directions listed here are to make 4 whole breasts, so you can divide this into containers and bring to work or save for the next night.
Ingredients:
4 skinless chicken breasts
4 ounces finely crushed walnuts
4 ounces flaked coconut
1 ounce egg whites
Hot sauce to taste
Directions:
Preheat oven to 350 degrees. Coat a baking sheet with cooking spray. Mix nuts w/ coconut in a bowl, and pour egg whites in a bowl.
Cut chicken into “tender” size pieces and cut excess skin and tendons off of chicken. Coat chicken in egg, then dip in coconut/ walnut mix. Place chicken on cookie sheet.
Bake for 20 min or until cooked through. Sprinkle with hot sauce before baking for an extra kick!
Serve with a salad and Walden Farms calorie free dressing for a low cal side.
Nutrition:
Serves 4.
Calories – 470
Carbs – 18g
Fat – 29g
Protein – 37g
Snack – PB&J Protein Shake - by Jennie Gray, Optimal Fit Jen
You can view a video of her making this here. Note: Jennie mentions that the berries in this recipe are not an everyday thing for her as a competitor. This is a healthy recipe, but the berries should be left out if you make this everyday.
Ingredients:
1 cup liquid egg whites
1 cup raspberries
2 tablespoon PB2 (What is PB2??)
1 scoop chocolate protein powder (Beverly UMP used here)
Stevia (optional)
2 cups ice
Directions:
Blend eggwhites in blender until the fluff up.
Add protein powder, PB2, stevia, and blend
Add ice and blend
Add berries and blend
Nutrition:
Calories – 355
Carbs – 25.5
Fat – 6.2
Protein – 53
Thanks for the great ideas! I will try those pancakes right away.