Breakfast: 6:15 am
Jimmy Dean's D-Lights turkey sausage, egg whites, potatoes and reduced-fat cheese bowl
Nutritional info:
230 calories, 70 fat calories, 7g fat, 3g sat. fat, 20 mg cholesterol, 730 mg sodium, 19 carbs, 2g fiber, 1 g sugar, 23 g protein (wow!)
I almost didn't buy this dish because of the sodium content but I am not usually in the mood for breakfast but I know it's the most important meal of the day so I make myself eat. However, I have a hard time finding a variety of things to eat for breakfast. I need something easy, filling and tasty. This was all 3 and an excellent source of protein, but it was high in sodium. I figure, I'll cut back the rest of the day on my salt intake and it will even out.
30 minute workout:
I had worked out yesterday and the day before quite heavily on the legs and they were super sore today. So, I opted for a quick abs-only day at the gym.
20 straight leg raises on the VKR x 3
25 50lb. weighted crunches on the crunch machine x 3
Snack- 9 am
Fat Free Fig Newtons
Nutritional info: 190 calories, 5 fat calories, 0.5g fat, 0g sat. fat, 0mg Cholesterol, 260mg sodium, 45g carbs, 3g fiber, 25g sugar, 2g protein
These stick it to you on the sugar so eat them sparingly!
Lunch - 11:30 am
"Clean" Beans and Rice w/sugar-free rice pudding for dessert.
I was looking for a more affordable clean recipe that I could make using things I had at the house one day and ran across these ingredients that make a perfectly sized mexican entree that's super healthy and gives you tons of energy!
Ingredients:
2 tubs Ready to Eat Minute Rice, brown
1 can no salt, no sugar added sweet kernel corn, drained
1 can organic black beans, drained and rinsed
1 can low sodium chicken, drained
1 T. minced organic garlic
1 tsp. Chipotle Chile Pepper seasoning
1/2 cup On The Border mild salsa
1/3 cup Weight Watcher's shredded colby-jack cheese
1 avocado cut into 4 wedges
4 tsp. fat-free sour cream
Divide the rice evenly among 4 microwave safe bowls; set aside. In a skillet combine the corn, beans, chicken, garlic and seasoning. Cook, stirring often until corn kernels start to brown. Remove from heat and divide evenly among the rice in the bowls. Top each bowl with a portion of the salsa and cheese. Microwave on high 1 minute or until cheese melts. Top each bowl with a teaspoon of sour cream and a diced avocado wedge.
Serves 4
Nutritional Info per serving: 164 calories, 64 fat calories, 5g fat, 2g sat. fat, 12mg cholesterol, 248mg sodium, 20g carbs, 5g fiber, 2.5g sugar, 8g protein.
You could leave off the avocado wedge and save 161 cal. and 5g fat but you'd also shave off 9 valuable grams of fiber. And keep in mind that avocados are full of the GOOD fats that your body needs.
Snack - 2:30 pm
3 Musketeers Mint bar (if you're going to eat a candy bar, 3 Musketeers is the best choice out there. And always opt for dark chocolate over milk chocolate.)
Nutritional Info: 150 calories, 50 fat calories, 5g fat, 3.5g sat. fat, 0mg chl., 65 mg sodium, 26g carbs, 1g fiber, 22g sugar, 1g protein
More later!
