My May-ish Nutrition & Training Plan

   Since I have now filled every available hour I have with clients (YAY!), I have to be really strategic on how I can keep MY training! I don't need cardio, I teach 7 classes a week! One of them is a Bosu Bootcamp class, which is full body conditioning. I work out at 7am on Sundays with mom, so we do a lift together then. One of my friends who I am coaching on Figure Posing is trying a 5x5 program, so when I came across a 5x5 Kettlebell Program by Mike Mahler of Aggressive Strength, I was all in! He had a 3-day and a 2-day split. I chose the 2-day because I really don't know if I can squeeze 3 more workouts in, but I should be able to do two. 

I looked at the plans and came across one by JNL(Jennifer Nicole Lee). It had 6 meals, but 3 were Protein shakes. I want to try to stick with mostly whole food, also I don't feel as full after a shake. I have one shake at night before bed that is leaner, mostly just protein. And the 2 items under 'Afternoon Snack" are actually separate, the Shake there is my post-workout shake. I'm excited about my food here, and this is really what's most important! You need to LIKE your food, or you will never stick to it. And let me tell you, I'm getting a little tired of throwing out nicely packed meals of tilapia at the end of the week! So here goes, let's see how I do! And if you try it, or have questions, feel free to post away! ;)

Breakfast    Item                                                              Calories    Fat     Protein    Carbohydrate   Fiber
1/2 tablespoon (0.7 oz) of Honeys: Plain                               32        0           0              8.7                0
1 tablespoon (0.6 oz) of Laura Scudder's: Nut Spreads:
Old Fashioned Peanut Butter, All Natural, Smooth                100       8           3.5             3                 1
1/2 medium [7" to 7-7/8" long, 6.6 oz as purchased]
(4.2 oz) of Fresh Fruits: Banana, raw                                    53       0.2         0.6          13.5              1.5
1/2 serving (1 oz) of Seeds: Chia, dried                                 69       4.4         2.2           6.2               5.3
1/4 cup (8 oz) of Trader Joe's: Yogurts: Greek Style,
Low-Fat, Plain                                                                     40        0.8        6               2.3               0
1/3 cup (8 fl.oz) of Milk & Flavored Milk: Cow, Fat-Free,    30        0.2        2.9            4.1               0
1/4 cup (2.9 oz) of Breakfast Cereals, To Be Cooked: Oats,
Rolled, regular or quick or instant, dry                                  78        1.3          3.2          13.6              2
 (Fridge Oatmeal)                                                          Total 402     14.8g      18.5g     51.2g          9.9g
Morning Snack Item                                                         Calories    Fat     Protein   Carbohydrate   Fiber
1 cup, not packed (8 oz) of Cottage Cheese: Low-Fat (2%) 203      4.4       31.1           8.2              0
1 cup, halves (5.4 oz) of Fresh Fruits: Strawberries, raw       49       0.5        1             11.7              3
                                                                                  Total   252      4.8g    32.1g      19.9g           3g
Lunch Item                                                                      Calories    Fat      Protein  Carbohydrate   Fiber
*3/4 serving (2 oz) of Tyson: Canned Meals:
Premium Chunk Chicken Breast                                           45       0.8        9.8             0                 0
1/2 cup, with seeds, yields (5.3 oz) of Fresh Fruits:Grapes,Red or Green
(European type, such as Thompson seedless), raw                52       0.1        0.5           13.7             0.7
1/2 medium [3" dia, 7.1 oz as purchased] (6.4 oz) of Fresh Fruits:
Apple, with Skin, raw                                                           47       0.2        0.2           12.6             2.2
1 tablespoon of Kraft: Mayonnaise: Reduced-Fat,w/Olive Oil 45       4           0                2                0
1 cup shredded (1.7 oz) of Fresh or Dried Vegetables:
Lettuce, cos or romaine, raw, edible portion                            8        0.1        0.6            1.5             1
1 slice (1.2 oz) of Food For Life: Breads & Bread Rolls:
Ezekiel 4:9, Sesame Sprouted Grain                                       80        0.5        4              14                3
                                                                                  Total 277       5.7g   15.1g        43.8g         6.9g  
Afternoon Snack Item                                                    Calories      Fat     Protein   Carbohydrate   Fiber
*1 container (6 oz) of Chobani: Yogurts:
Greek, 0% No-Fat, Apple Cinnamon                                    140         0          14             20                1
1 scoop (1.8 oz) of Labrada: Nutritional Drink Mixes:Lean Pro8,
Super Premium Protein, Strawberry Ice Cream Flavor, dry    220         8          25             12                4
                                                                                 Total 360         8g       39g          32g             5g
Dinner Item                                                                     Calories     Fat     Protein   Carbohydrate   Fiber
1 cup (8.6 oz) of Eggs: Chicken Egg, egg white,
cooked, no added fat                                                          126        0.4      26.5           1.8             0
2 cup (1.1 oz) of Fresh or Dried Vegetables:
Spinach, raw, edible portion                                                  14       0.2         1.7           2.2             1.3
1/4 cup, pieces or slices (2.5 oz) of Fresh or Dried Vegetables:
Mushrooms, white, raw, edible portion                                    4      0.1         0.5            0.6             0.2
1 ladle, 2 tablespoons (1 fl.oz) of Old Country / HomeTown Buffet:
*Condiments: For Taco Bar, Pico de Gallo                              10      0            0                3                 0
1 serving (1 oz) of Kraft: Cheese: Natural Shredded, Shreds, 2% Milk
Reduced-Fat, Mexican Four Cheese                                      80      5             7               0.5              0
 (Egg White Omelet)                                                Total 234      5.7g     35.7g         8g              1.5g
Evening Snack Item                                                        Calories    Fat      Protein   Carbohydrate    Fiber
1 serving, 2 scoops (1.3 oz) of Chocolite: Nutritional Drink Mixes:
Protein Shake Mix, French Vanilla, Strawberry or Banana   150        3           24                8                5
                                                                                  Total 150       3g        24g              8g             5g

                                                              GRAND TOTAL: 1675    42g      164.4g     162.9g        31.3g
22% of the calories are from fat, 39% from protein, 39% from carbs and 0% from alcohol.

*NOTE: Some of these items are for value purposes only. ie:
-I did not drive to Hometown Buffet each day to get Pico de Gallo, lol. I got it at Safeway!
-Flavors can be alternated for items, the values must be same or close(shakes or greek yogurt)
-I cheated and used canned chicken. I forgot to defrost my chicken!.
(As calculated on CalorieKing.com)

Exercise
-I teach 3) 60min Cycling classes, 3) Aqua classes(taught on deck), and 1) Bosu Bootcamp class. Aiming to squeeze in 2) 5x5 Kettle bell workouts(2-day split) by Mike Mahler. (bodybuilding.com)  

5x5 Kettlebell Training by Mike Mahler

JNL's Fitness Model™ Thai Curry Chicken and Grape Salad Sandwich

No Cook Refridgerator Oatmeal by The Yummy Life

My Egg White Omelet

Clean French Toast

2 Whole Eggs

2c Egg Whites (I use Lana's Egg Whites)

6sl Alvarado St. or Ezekiel Bread of your choice

* Originally I actually made this with Eggos. ;) Low Fat Whole Grain, sometimes the cinnamon or other flavors. 

Super quick & easy! Here I used Alvarado St. Sprouted Wheat Cinnamon Raisin. Because it has flavor, I didn't add anything to my eggs. If I use plain Ezekiel Bread or Alvarado St. I'll add sweetener, cinnamon or whatever spices I feel like that day.  

 

 When picking a Whole Grain bread there are a few things that are KEY. First, it should not list 'flour' as a major ingredient. Flour is overly processed. As you can see on the label above, this bread is made of whole grains. The LARGEST contributing ingredient is listed first and then in descending order. The main ingredient above is Organic Sprouted Whole Wheat Berries. I had fiber and protein, some breads have a little more protein. 

Here are the ingredients - very few. 

You have your carbs(bread), fat(yolk/coconut oil), and protein(egg whites). 

Just soak your bread in the mixture for a minute or two until soft.

I used coconut oil which has MCTs (Medium Chain Triglycerides/fats)

Brown on both sides as desired.

This made 3 servings for me, and one piece to try! ;D

Protein Crepe Almond Rolls

I made these the night before my fitness conference and they were great to eat on my way out the door!

1c Lana's Egg Whites
1/2c Oatmeal
*Cinnamon, Splenda, Pumkin Spice, dash of salt to taste
1T Almond Butter (BEST is FRESH ground from Whole Foods!)

Mix 1st 3 lines of ingredients together in Magic Bullet (or other blender). Pour in pan (I used coconut oil) Mades approx 2-3 crepes depending on your desired thickness. Lightly coat crepe with almond butter, roll, but in 1/2 and place in tupperware. Next morning just heat it up for approx 1 minute in the microwave and go! ;)

Protein Crepes (cleaner than pancakes)

 So I can't really take credit for some of these, they are things that get passed around. I would like to share how I have made these after my client told me how she made hers. These are great when you are eating cleaner and can't have protein powders or fruit. SUPER EASY! Here are the instructions for a quick and simple Single Serving.

1c Egg Whites
1/2c Oatmeal
cinnamon, pumpkin spice, Splenda to taste. (those were my choices, but you could add your own favorite sweetener, or cocoa powder, even a flavored Crystal Light or equivalent - I got lemon to try at a later date!)

Blend in a Magic Bullet (or other blender)

Lightly grease the pan with coconut oil. Like with the Protein Pancakes, once you see bubbles on top, it's time to flip. Should make 2 large crepes or 4 small crepes depending on the size pan you use.

IDEA: If you need your healthy fat at this meal, add Almond Butter into the crepes and roll! My favorite is the Fresh ground from the machine at Whole Foods. YUMM! :D

Chocolate (Protein) Muffins

Oh ya, they're real! ;)

Again, I make a double batch, but will give you the break down of 1 serving and you can multiply as you wish.

1 whole egg
1/2c egg whites (I use Lana's Egg Whites)
1/2c oatmeal
1 banana
1 scoop Chocolate protein powder
1/2 tsp baking powder
1T Cocoa powder
pinch of salt

Just like the last few, we start with the original Pancake Mix batter and modify the flavor and the shape. SO MANY possibilities! The addition of the baking powder(my clients recommendation) helped the muffins to rise. Add it all in the blender. Pour into cupcake molds. I have two kinds. The regular pan I used paper cups for the ones I wanted to give out, and the black one I have is a soft plastic non-stick one. It's Awesome, and I used nothing in it, no spray - nada!

Place in oven preheated to 350 degrees and back for 15 minutes. And there ya go! Enjoy! Again, please share if you have tried them and let me know what you think in the comments!

 

Spinach & Egg White Omelet

This is one of my favorites lately. I started out with a quick recipe which I'll summarize at the end. I will give you my current spiced up recipe to start.

2-3 cups Spinach
1 cup egg whites (I use Lana's Egg Whites)
Tony Cachere's Creol Seasoning
Lawry's Garlic Salt seasoning
Salsa (if allowed)

Heat pan with Olive oil (extra virgin).
Add 1 chopped clove of garlic to brown and lots of spinach.
Sprinkle with Garlic Salt.
Cover and allow spinach to steam.
Stir spinach, garlic and seasoning and place to side.





Pour in 1 cup egg whites(I use Lana's Egg Whites).
Sprinkle in Garlic Salt and Tony Chachere's Creole Seasoning.
Place spinach on egg whites. (In this picture I had to add more spinach because it shrinks a LOT!)



Fold egg whites over and brown.
Sprinkle seasoning on top if desired. 

-Ok, so the Quick & Easy way?
The first time I did it, I just poured in the egg whites, sprinkled the seasoning, tossed in the spinach, let it cook and then folded it when ready. The spinach will cook on its own in the egg whites.

Top with Salsa if allowed/desired.