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FOOD CALORIES CARB FAT PROTEIN NOTES

Meal 1
Oatmeal topped w/ Bananas & Raisins Mix mashed banana in with oatmeal to add sweetness!
1 cup Oatmeal, cooked 147 25 2 6
1/2 cup 1% milk 50 6 1.5 4
cup raisins 110 29 0 1
1/2 medium Banana, mashed 53 13.5 0.2 0.6
3 boiled egg whites 50 0.5 0.5 11
410 74 4.2 22.6

Meal 2
Apple 93 24.7 0.3 0.5
2 TB unsalted almond butter 200 6.8 18.8 4.8 can sub almond butter with peanut butter.
293 31.5 19.1 5.3

Meal 3
ULTRA CLEAN MEATBALLS - 2 balls* 121.9 10.4 1.36 18.26
medium baked sweet potato 100 24 0 2
1 cup roasted cauliflower 30 5 0.6 2.3
251.9 39.4 1.96 22.56

*ULTRA CLEAN MEATBALLS RECIPE: (Makes 20 balls and 10 servings) DIRECTIONS:


2.5 lbs ground chicken breast 648 0 4.1 153.9 Mix all of the ingredients together in a big bowl. Spray a muffin tin
3 egg whites 51 0.7 0.2 10.8 (or regular pan) with PAM. Mush into balls. Cook at 375F for about
1 cup dried quick oats 300 54 6 10 35 min.
2 medium green bell peppers 65 15.1 0.6 2.8
1 purple onion 64 15.5 0.1 1.4 Read more at http://www.blogilates.com/recipe-index/super-
2 TBS paprika 40 7.7 1.8 2 healthy-ultra-clean-meatball-recipe
1 TBS chopped garlic 13 2.8 0 0.5
1 TBS dried basil 11 2.7 0.2 0.6
1 TBS oregano 17 3.5 0.6 0.6
1-2TBS of fish sauce or you can add flavor with a pinch or two of
salt 10 2 0 0
(You can basically season it however you want spice wise)
Total for recipe: 1219 104 13.6 182.6
Total per servings: 60.95 5.2 0.68 9.13
Total for two servings: 121.9 10.4 1.36 18.26

Meal 4
1 serving vanilla whey protein powder 150 7 2.5 26

Meal 5
QUINOA EDAMAME SALAD* 412 57.9 2.9 24
Sauce 54 13.6 0 0.4
466 71.5 2.9 24.4

*QUINOA EDAMAME SALAD RECIPE: Directions:


1/4 cup dry quinoa 156 27.3 2.6 6 1. Cook quinoa in a pot with about 1 cup water until it becomes
1 cup shelled edamame 200 18 0 16 like rice!
8-10 grape tomatoes sliced in half 31 6.7 0.3 1.5 2. In a heated pan, pour the veggie broth, let simmer, now add
1/3 cup of chopped onion 22 5.3 0 0.5 onions, tomatoes and all your fave veggies!
2-3 TBS of vegetable broth 3 0.6 0 3. Then transfer quinoa to the heated pan and stir fry!
4. Add sauce on top!
Dressing: 24 5. Done!
2 lemons squeezed 24 8.3 0 0.4
2 tsp Dijon mustard 10 0 0 0 Read more at http://www.blogilates.com/recipe-index/quinoa-
1 tsp agave nectar 20 5.3 0 0 edamame-salad-recipe
sprinkle of cumin and or black pepper

TOTAL 1570.9 223.4 30.66 100.86


57% 18% 26%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
Banana Pancakes* 248 27.7 9.9 13.9
1 Cup (8 oz.) Non-fat plain Greek Yogurt 133 9.3 0 24
1/2 cup berries 42 10.7 0.2 0.5
423 47.7 10.1 38.4

*Banana Pancakes
1 ripe banana 105 27 0.4 1.3 Mix in a bowl and make sure the banana is all mashed. Then spray
2 whole eggs 143 0.7 9.5 12.6 your pan with some PAM, EVO, or coconut oil on low to medium
heat. Scoop some of the batter on there, give it about 20-30 sec,
flip, and done! Serve and eat!
Read more at http://www.blogilates.com/recipe-index/100-
natural-pancakes-recipe-gluten-free-flourless-low-calorie

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14 can sub with steamed edamame
1 cup Pineapples 83 21.6 0.2 0.9
83 21.6 0.2 0.9

Meal 3
California Turkey Wrap
2 La Tortilla Whole Wheat Low Carb Tortillas 100 20 4 10 1 oz. of turkey per wrap. Use one cheese wedge for each tortilla.
2oz. deli turkey breast 60 4.8 1.9 19.4 Divide veggies between wraps. The orange should be eaten on the
2 Laughing Cow Light Creamy Swiss Wedges 70 2 3 4 side.
Avocado 80 4.5 7.5 1
2 TB alfalfa sprouts 0 0 0 0
2 romaine lettuce leaves 10 2 0 1
2 tomato slices 10 1.5 0 0.5
4 Cucumber slices 5 1.5 0 0
1 TB Honey Dijon mustard 30 3 0 0
1 medium orange 60 15.5 0 1
425 54.8 16.4 36.9

Meal 4
1 serving vanilla whey protein powder 150 7 2.5 26

Meal 5
3 oz. sliced chicken breast 140 0 3 26
1 cup steamed cabbage 33 7.2 0.6 1.5 Sautee chicken and veggies together.
1 cup zucchini 29 7.1 0 1.2
1/2 cup sliced green bell pepper 19 4.5 0 0.6
1/2 cup sliced onion 46 10.7 0.2 1.4
1/2 tbs of extra-virgin olive oil 60 0 7 0
327 29.5 10.8 30.7

TOTAL 1408 160.6 40 132.9


46% 26% 38%
FOOD CALORIES CARB FAT PROTEIN NOTES
Meal 1
HEALTHY BANANA BERRY CREPES* 315 53.9 7.7 11.8
2 boiled egg whites 34 0.4 0.2 7.2
349 54.3 7.9 19

*HEALTHY BANANA BERRY CREPES RECIPE: Mix your dry ingredients together (oats, cinnamon) and blend into
1 egg 72 0.4 4.8 6.3 a fine powder in a Magic Bullet or regular blender.
1 tsp cinnamon 6 1.8 0.1 0.1 2. Then add half a ripe banana, an egg (or 2 egg whites), and
1 banana 105 26.9 0.4 1.3 almond milk. Blend!
1/3 cup oats 101 18.1 1.7 3.5 3. Take your batter and pour into a pan on low-medium heat. Just
1/4 cup almond milk 15 2 0.6 0.3 a thin layer!
1 serving stevia 1 1 0 0 4. After you see mini bubbles form on top, flip it! This batter will
4 strawberries 15 3.7 0.1 0.3 make about 3 crepes about 8-9 in diameter!
5. Now fill up your crepe with the strawberries and the other half
of the banana! Roll it up.
6. Optional to top, you can add nonfat Greek Yogurt and a honey
drizzle!

Read more at http://www.blogilates.com/recipe-index/healthy-


banana-berry-crepes-recipe

Meal 2
cup Seapoint Farms Edamame, dry roasted, lightly salted 130 10 4 14
cup pineapple 40 11 0 0.5
170 22 4 14.5

Meal 3
ALMOND BUTTER & BANANA SMOOTHIE
2 TB almond butter 200 6.8 18.8 4.8 Can also sub peanut butter for almond butter.
1/2 medium Banana 53 13.5 0.2 0.6
1 serving vanilla whey protein powder 150 7 2.5 26
1/2 cup almond milk 30 4 1.3 0.5
433 31.3 22.8 31.9

Meal 4
2 stalks of celery 16 2.7 0 0.6
cup hummus 135 12 8 6.5
151 14.7 8 7.1

Meal 5
HEALTHY CHEESEBURGER* 213.5 11.65 6.85 27.5
Baked Sweet potato fries (medium sweet potato) 100 24 0 2

Dessert:
ALL NATURAL BANANA ICE CREAM* 105 26.9 0.4 1.3
418.5 62.55 7.25 30.8

*HEALTHY CHEESEBURGER RECIPE: (Makes 2 servings) 213.5 11.65 6.85 27.5 Roast your portabella mushrooms at 350F for 10-15 min until
4 oz 95/5 lean beef 218 0 8.6 33 cooked.
1/3 chopped red onion chopped 21 5.1 0 0.5 Mash beef, chopped onion, chopped celery, and Mrs. Dash into 2
3 stalks celery chopped 17 4.1 0 0.8 patties and place on grill or pan. A George Forman Grill works
4 portabella mushrooms 74 13 1.2 7.1 perfectly.
2 slices low fat cheese 97 1.1 3.9 13.6 Then take the mushrooms out of the oven and pat them dry on a
TOTAL 427 23.3 13.7 55 paper towel.
ONE SERVING 213.5 11.65 6.85 27.5 Place your patty on the portabella bun with the cheese and
veggies.
*ALL NATURAL BANANA ICE CREAM RECIPE: Garnish with ketchup and mustard if you desire.
1 banana 105 26.9 0.4 1.3 Take your overripe banana, peel, and cut into small chunks or
coins. Then freeze. Once frozen, whip out your food processor and
blend it all up for a few minutes. Keep scraping down as it may get
stuck. Thats it! Youve got a sweet and custardy treat that
seriously tastes like ice cream!

Read more at http://www.blogilates.com/recipe-index/1-


ingredient-all-natural-banana-ice-cream

TOTAL 1521.5 184.85 49.95 103.3


49% 30% 27%