I start Jamie Eason’s LiveFit trainer tomorrow. The nutrition plan isn’t all that different than the way I normally eat, except, as I found tonight weighing on my food scale, the protein portions are significantly more!
The goal in Phase 1, which lasts four weeks, is to build muscle and endurance. The BEST way to build muscles is feeding them protein! I’m a meat eatin’ girl so the more protein I can eat the better.
I kept things pretty simple in the kitchen this week, but tried out some new things so I don’t get bored with my food before week’s end. I think the key to successful healthy eating is PLANNING, PREPPING and VARIETY.
I splurged a little and bought this extra lean pork tenderloin I just knew would be divine shredded on corn tortillas, or even wrapped in a slice of Ezekial bread with some mustard. Sprayed it with Italian no calorie dressing then topped off with my 4 grams of sugar per serving BBQ sauce I found…
Put the crockpot on high and let this bad boy cook away while I prep around it.
Another dish I needed to get going to let simmer for hours was my FIRST attempt at pasta sauce. I love Italian
men food, so I wanted a lower sodium version and was determined to make it from scratch. I tossed everything but the kitchen sink into the food processor…
Added some olive oil, balsamic vinegar, oregano, parsley, italian seasoning and garlic to the puree and let it simmer for five hours.
I decided to try something a little different this week. Instead of packaging proteins/carbs/veggies together, I grouped them in bulk so I would have more options every morning when packing my lunchbag. I’ve found in the past that sometimes I don’t want green beans with fish, but since they are already together, I’m sorta stuck. I made batches of chicken, weighed them into 6 oz portions and put them in baggies…
Next up was chicken muffins. Similiar to Jamie Eason’s meatloaf muffins, but since I’m not a big fan of meatloaf texture, I kept these pretty simple. Red and green peppers, onions (all chopped in my food processor and put in tupperware for easy cooking during the week), plus a little saurkraut (cause I love it) some Lea & Perrins, seasonings and hot chili peppers mixed into ground chicken.
Then browned the extra lean ground turkey with onions, added 4-6 oz ground turkey to 3/4 cup of bean mixture (portion size for beans) for small meals, then put the rest in fridge for carbs to add to other proteins.
Salmon patties, which I have been meaning to make for weeks. I used one can of Alaskan Pink Salmon, added 1 tbsp egg whites and 1/2 cup oat flour, Mrs Dash Fiesta Lime seasoning…”fake fried” in a skillet with olive oil no calorie spray.
3/4 cup of the highest protein, lowest sugar greek yogurt I could find, with a dollop of sugar free blackberry preserves.
3/4 cup of whole wheat pasta is serving size
And OF COURSE my protein muffins, inspired by Jamie Eason’s protein pumpkin bars.
I prefer to make mine into muffins, since 4 squares of her bars = one serving, easier for me to make them into individual muffins. I also prefer to make them with a little more protein powder and a lil less flour, I will post the exact recipe this week!
Not to be forgotten, my pork tenderloin cooking happily in the crockpot? Shredded wth two forks for quick mexican tacos on corn tortillas or healthy NACHOS!