MEAL PLANS:
Customized meal plans to support your fitness goals not to starve you!
Customized meal plans to support your fitness goals not to starve you!
NO
MEMBERSHIP FEES! JUST STRAIGHT TRAINING! ACHIEVE
YOUR FITNESS GOALS!
BREAKFAST:
Oatmeal Cottage Cheese Banana Pancakes
*High in Protein, Gluten-Free
The ingredients are simple and the batter is made in a blender! Includes healthy carbs, fiber, and are packed with over 20g of protein to start your day or great for an after work out snack.
Ingredients
1/2 cup Gluten-free Old-Fashioned Rolled Oats
1/2 medium Banana
1 teaspoon Baking Powder
1/2 teaspoon Cinnamon
2 large Egg Whites (or 1 egg)
1/4 cup fat free (or low-fat) Cottage Cheese
1-2 tablespoons Unsweetened Vanilla Almond Milk
Toppings
Fresh berries
Chocolate chips
Peanut butter
Preparation
Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.
Oatmeal Cottage Cheese Banana Pancakes
*High in Protein, Gluten-Free
The ingredients are simple and the batter is made in a blender! Includes healthy carbs, fiber, and are packed with over 20g of protein to start your day or great for an after work out snack.
Ingredients
1/2 cup Gluten-free Old-Fashioned Rolled Oats
1/2 medium Banana
1 teaspoon Baking Powder
1/2 teaspoon Cinnamon
2 large Egg Whites (or 1 egg)
1/4 cup fat free (or low-fat) Cottage Cheese
1-2 tablespoons Unsweetened Vanilla Almond Milk
Toppings
Fresh berries
Chocolate chips
Peanut butter
Preparation
Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.
LUNCH:
Festive Mozzarella Strata
Top 5 Nutrients / Nutrient % DV*
Calcium: 27 % / 300 mg
Selenium: 110 %
Vitamin B12: 93 %
Vitamin C: 65 %
Vitamin D: 48 %
Ingredients
1 cup Broccoli Florets
1 cup Cauliflower Florets
1/2 cup Red Bell Pepper, diced
1 1/2 cups Mozzarella, diced
2 cups Baguette, cut into cubes
2 cups Cooked Ham or Turkey, diced
1/2 cup Dried Cranberries
10 Eggs
1 cup Milk
3 Green Onions, chopped
Salt
Freshly ground pepper
Preparation
Preheat oven to 375F
In a lasagna dish, mix vegetables, Mozzarella, bread, ham or turkey and cranberries.
In a bowl, beat eggs along with milk and green onions. Season to taste.
Pour egg mixture into lasagna dish and mix well so that all ingredients are thoroughly moistened.
Bake in oven 40 minutes, and then serve.
Festive Mozzarella Strata
Top 5 Nutrients / Nutrient % DV*
Calcium: 27 % / 300 mg
Selenium: 110 %
Vitamin B12: 93 %
Vitamin C: 65 %
Vitamin D: 48 %
Ingredients
1 cup Broccoli Florets
1 cup Cauliflower Florets
1/2 cup Red Bell Pepper, diced
1 1/2 cups Mozzarella, diced
2 cups Baguette, cut into cubes
2 cups Cooked Ham or Turkey, diced
1/2 cup Dried Cranberries
10 Eggs
1 cup Milk
3 Green Onions, chopped
Salt
Freshly ground pepper
Preparation
Preheat oven to 375F
In a lasagna dish, mix vegetables, Mozzarella, bread, ham or turkey and cranberries.
In a bowl, beat eggs along with milk and green onions. Season to taste.
Pour egg mixture into lasagna dish and mix well so that all ingredients are thoroughly moistened.
Bake in oven 40 minutes, and then serve.
DINNER:
Quick-Cured Sake Salmon with Quinoa
Sake's nutty flavor compliments the quinoa and helps tenderize the salmon!
Ingredients
1 (1-pound) Salmon Fillet
1 teaspoon Kosher Salt
2 teaspoons Sugar, divided
1 1/2 cups Sake, divided
1/2 teaspoon Chili Paste
2 Garlic Cloves, minced
1 cup Quinoa
1 teaspoon Butter
1 1/2 teaspoons Olive Oil, divided
1/2 cup finely chopped Red Bell Pepper
1/2 cup finely chopped Carrot
1/4 cup finely chopped Onion
1 cup Water
1/2 cup Orange Juice
1/4 teaspoon Salt
1 tablespoon chopped Fresh Parsley
Preparation
Preheat oven to 450F
Place salmon, skin side down, on a plate. Combine 1 teaspoon kosher salt and 1 teaspoon sugar; rub salt mixture evenly over skinned sides of salmon. Cover with plastic wrap; chill 2 hours.
Remove plastic wrap from salmon. Rinse salmon under cold water; pat dry with paper towel. Combine 1 cup sake, remaining 1 teaspoon sugar, chili paste, and garlic in a zip-top plastic bag. Add salmon; seal and marinate in refrigerator 1 hour, turning occasionally.
Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.
Heat butter and 1 teaspoon olive oil in a medium saucepan over medium-high heat until butter melts. Add pepper, carrot, and onion to pan; sauté 2 minutes or until onion is tender. Add quinoa; cook 1 minute, stirring constantly. Stir in 1 cup water, remaining 1/2 cup sake, juice, and 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and quinoa is tender. Remove from heat; fluff with a fork. Stir in parsley. Keep warm.
Remove salmon from bag, reserving marinade. Place marinade in a small saucepan over medium-high heat, and cook until reduced to 2 tablespoons (about 7 minutes).
Brush skinned sides of salmon with remaining 1/2 teaspoon oil. Heat an oven-proof skillet over medium-high heat. Add salmon to pan, skin side up; cook 3 minutes or until golden brown. Turn salmon over, and baste with reduced marinade. Place pan in oven, and bake at 450° for 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve immediately with quinoa.
Quick-Cured Sake Salmon with Quinoa
Sake's nutty flavor compliments the quinoa and helps tenderize the salmon!
Ingredients
1 (1-pound) Salmon Fillet
1 teaspoon Kosher Salt
2 teaspoons Sugar, divided
1 1/2 cups Sake, divided
1/2 teaspoon Chili Paste
2 Garlic Cloves, minced
1 cup Quinoa
1 teaspoon Butter
1 1/2 teaspoons Olive Oil, divided
1/2 cup finely chopped Red Bell Pepper
1/2 cup finely chopped Carrot
1/4 cup finely chopped Onion
1 cup Water
1/2 cup Orange Juice
1/4 teaspoon Salt
1 tablespoon chopped Fresh Parsley
Preparation
Preheat oven to 450F
Place salmon, skin side down, on a plate. Combine 1 teaspoon kosher salt and 1 teaspoon sugar; rub salt mixture evenly over skinned sides of salmon. Cover with plastic wrap; chill 2 hours.
Remove plastic wrap from salmon. Rinse salmon under cold water; pat dry with paper towel. Combine 1 cup sake, remaining 1 teaspoon sugar, chili paste, and garlic in a zip-top plastic bag. Add salmon; seal and marinate in refrigerator 1 hour, turning occasionally.
Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.
Heat butter and 1 teaspoon olive oil in a medium saucepan over medium-high heat until butter melts. Add pepper, carrot, and onion to pan; sauté 2 minutes or until onion is tender. Add quinoa; cook 1 minute, stirring constantly. Stir in 1 cup water, remaining 1/2 cup sake, juice, and 1/4 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and quinoa is tender. Remove from heat; fluff with a fork. Stir in parsley. Keep warm.
Remove salmon from bag, reserving marinade. Place marinade in a small saucepan over medium-high heat, and cook until reduced to 2 tablespoons (about 7 minutes).
Brush skinned sides of salmon with remaining 1/2 teaspoon oil. Heat an oven-proof skillet over medium-high heat. Add salmon to pan, skin side up; cook 3 minutes or until golden brown. Turn salmon over, and baste with reduced marinade. Place pan in oven, and bake at 450° for 5 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve immediately with quinoa.
Snack suggestions:
- Almonds
- Greek Yogurt
- 15 baby carrots with 30 mL (2 tbsp) hummus
- 3/4cup edamame (green soybeans in the pod) and 25 mL (2 tbsp) tzatziki dip
- 1 cup yogurt parfait (layer low-fat yogurt with fruit and whole grain cereal)
- 1 medium sliced apple with 1 tbsp almond butter
- 3 rye crackers with 1.5 oz. low-fat cheese
- Almonds
- Greek Yogurt
- 15 baby carrots with 30 mL (2 tbsp) hummus
- 3/4cup edamame (green soybeans in the pod) and 25 mL (2 tbsp) tzatziki dip
- 1 cup yogurt parfait (layer low-fat yogurt with fruit and whole grain cereal)
- 1 medium sliced apple with 1 tbsp almond butter
- 3 rye crackers with 1.5 oz. low-fat cheese
