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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
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
*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
*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!
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!