Protein Muffins

I’m not sure what these are like - they’re just a recipe I came across recently.

1/2 cup cottage cheese
1/4 cup oats
4-5 egg whites
1 banana/some pumpkin/any fruit
Sweetner if you need it (I use Stevia)

Blend all ingredients until they form a batter.
Bake in small loaf pan or muffin tins at 350 degrees for 25 minutes.

Tomorrow I start the Summer Transformation Challenge - AGAIN!

 

My health has finally improved and I will be ready to get into the Summer Transformation Challenge. I will start again.

I am currently working out my meals for the week so I don’t stray and eat bad stuff!

Here’s an idea of what I will be eating through the week, taking into account that I get up pretty early, am very busy and want to eat things that are healthy but quick to prepare:

Breakfast
Cheerios with banana, strawberries and milk

Meal 2
Almonds or cashews and a banana

Lunch
Chicken breast with salad
Apple/orange

Meal 4
Protein shake (made with water, protein powder, cocoa and stevia)

Dinner
Steak with mixed vegetables, including carrot, cauliflower and peas/corn

Jason’s body building meal plan

My wonderful husband Jason is currently training for a body building competition at the end of September and I must say he’s looking pretty “buff” these days!

He started to see a trainer in around March/April and was put on a special diet and exercise program to first build up, and now to lean up.

He was given a daily meal plan, which he had to follow for the next month. He was allowed to eat whatever he wanted for one meal per week. He decided that Saturday’s dinner was going to be that meal!

Jason is 6 foot 3 and weighed 238 pounds at the start. I am 5 foot 7 and weigh 127 pounds. The program he was put on definitely would not suit me! If I ate as much as he had to, I’d probably weigh 227 pounds in no time!

So because I wanted to lose weight and tone up too, I decided to initially was go along with the “spirit” of what he was doing. I ate the same foods but in MUCH smaller quantities! I had to be sure to consume the right amount of calories too. If I ate too much, I would gain weight, but if I ate too little, my metabolism would drop and I would probably still gain weight!

Here’s a copy of the meal plan he was on at the beginning of his training period. As you will see, this meal plan, whilst very high in calories (more than I would ever need), it contained plenty of protein and vegetables:

Meal 1 (breakfast)
4 eggs
2 pieces of toast
1 tablespoon flaxseed oil

Meal 2
2 scoops of whey protein
2 cups of skim milk
1 cup of green beans

Meal 3
7oz chicken breast
1 cup of cooked rice
1 medium tomato
1 cup cucumber
1 cup of lettuce

Meal 4 - Pre workout
2 scoops of whey protein
2 cups of skim milk
1 medium sweet potato

Meal 5 - Post workout
2 scoops of whey protein
2 cups of skim milk
4 tablespoons dextrose powder

Meal 6
8oz lean steak
1 cup broccoli
1 cup green beans
1/2 cup baby spinach
1 tablespoon flaxseed oil

Meal 7
2 scoops of whey protein
500ml skim milk

Apple Pie Smoothie

This one sounds yummy too!

1 frozen banana

1/2 peeled chopped apple

1 cup apple juice

1/2 tsp cinnamon

Pinch of nutmeg

Blend in a blender.  Control how thick this is by varying the amount of apple, so add it gradually.

Banana Berry Smoothie

This looks yummy!  I will try this one tomorrow I think!

2 bananas

1/2 cup mixed berries (or you can go with just one type)

1 cup plain yoghurt

Place all ingredients in the blender and blend until smooth.

Breakfast Burritos

The protein pancakes were beautiful although I think they needed some maple syrup (the real stuff - not the maple-flavoured syrup) because tehy didn’t have a lot of taste!

Tomorrow I will try Breakfast Burritos.

I will scramble 2-3 egg whites and one whole egg (you can buy egg whites from the frozen section in your grocery store).

This will be part of a filling for my tortilla wrap (preferably whole wheat).  I will also add grated cheese and tomato.

You can also add salsa or spinach if you like!

Protein Pancakes

Hmmm… I’m going to try this one tomorrow.  I’ll let you know what I think!

1 Cup of Rolled oats

4 to 6 egg whites

1 Cup of low fat cottage cheese

Vanilla extract and cinnamon to taste

Combine all ingredients in a blender and blend until it forms a batter.

Cook in the frypan as you would a regular pancake.

Serve with fresh berries or natural jam or jelly.

My “winging it” smothie

This is just something I put together the other day and it was delicious!

1 banana

1/2 cup skim milk

1 tsp cocoa powder

1 tablespoon dextrose powder (or other sweetner)

1 scoop protein powder

Blend it all together and enjoy!  Yummo!

Recipes and Meal Plans to Help You Lose Weight

To lose weight you need to get your nutrition right, so I will post any recipes and meal plans I come across that are supportive to your weight loss program.

Of course, your quantities etc will differ from mine, so make sure you make changes to suit your dietry needs.