Baked Chicken/broccoli/mushroom dinner

 

Ham & Cheese Lettuce Wrap

Fast and simple lunch that's 21 Day Fix approved and you can have two, even 3!!!!

INGREDIENTS (per wrap)
1 leaf of lettuce
2 pieces of ham
2 cherry tomatoes cut in half
Diced cucumber
1 tbsp shredded cheese

I took this picture before putting any dressing on because I didn't know what I wanted just yet. However, you could use mustard, vinager and oil, fat free Italian dressing, etc.

Flourless Banana Protein Pancakes

My daughter wanted breakfast for dinner last night, so I made her some flourless banana pancakes. I have made these one other time before, but only used one banana with two eggs. This time I used 1.5 bananas and added some oats to make them a little thicker and more pancake like, instead of being like a crepe. I also sprinkled a little chocolate shakeology in the batter to give her a little extra nutrients and make them protein pancakes :)





INGREDIENTS:
1.5 bananas
2 eggs
1/4 oats (optional)
2tbsp Chocolate Shakeology (optional)

Mix all ingredients and make a batter with them...pour, cook, and enjoy!!

I also made a fruit topping for her to have, instead of syrup. No real measurements with this. I just used about 4 strawberries and a handful of blueberries. I sprinkled a little stevia on them and smashed them up. Poured it on top the pancakes and cut them up. She LOVED it and said it tasted like strawberry shortcake :) She asked for it again for breakfast this morning, so this was a recipe I just had to share again.

21 Day Fix Breakfast

Today I started my second round with the 21 Day Fix. This is a program that has the nutrition and the workouts packed into one. I do my own workouts, however, I LOVE it for the nutrition part of it. It really takes the guess work out of what to eat.  It's a color coded container system and (based off your goals) you follow a chart of how many of each container you get a day. For example I am allowed the following:

Green (veggies)- 3
Purple (fruit)- 2
Red (protein)- 4
Yellow (grains)- 2
Blue (Fats)- 1
Orange (dressings)- 1
teaspoons (I use it for PB)-2

Now, if you see the containers you might not think it's enough food. It IS enough though. In fact, some people (me included sometimes) think it's too much food lol. The picture below is my breakfast from this morning. I ate within an hour of waking up (HUGE, so PLEASE do this and get your metabolism started) and made sure to have some protein. I'm doing my workout in about an hour and will have my Shakeology within 90 minutes post workout.

Greens with Roast Beef & Cheese Lunch

Ingredients

• 3 cups mixed salad greens
• 1 tomato, medium
• 3 1/4 ounces deli-style roast beef, low-fat, low-sodium
  
• 1 ounce fresh mozzarella
• 1 1/2 tablespoons salad dressing, Italian, fat-free
• 4 Melba toast, plain, rounds

Preparation

• Wash greens and tomato; chop tomato.
• Dice roast beef and cheese, or cut into thin strips.
• Toss together greens, tomato, roast beef, cheese and dressing.
• Serve with melba rounds.
• Enjoy with a calorie free beverages.

Nutrition Facts

Calories	300
Calories from Fat	90
Total Fat	10 g
Saturated Fat	5 g
Cholesterol	75 mg
Sodium	800 mg
Total Carbohydrate	23 g
Dietary Fiber	6 g
Sugars	6 g
Protein	32 g
Calcium	30%
Vitamin A	120%
Vitamin C	70%
Iron	1

Nacho Snack

Snackable Nachos

Ingredients

• 1/2 pita, wheat, small, 4" diameter
• 1/8 teaspoon extra virgin olive oil
• 1/3 cup cheddar cheese, low-fat, low-sodium
• 1/8 teaspoon oregano, dried
• 1 piece jalapeño
• 8 fluid ounces water

Preparation

• Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
• Sprinkle cheese evenly over pita wedges.
• Season with a pinch of oregano.
• Heat under broiler until cheese is melted.
• Add a slice of jalapeno, if desired.
• Enjoy with a glass of water.

Nutrition Facts

Calories	110
Calories from Fat	30
Total Fat	3.5 g
Saturated Fat	2 g
Cholesterol	10 mg
Sodium	105 mg
Total Carbohydrate	9 g
Dietary Fiber	1 g
Sugars	less than 1 g
Protein	11 g
Calcium	30%
Vitamin A	2%
Iron	4%

Herb-Rubbed Pork Chop

5

Herb-Rubbed Pork Chop Prep Time: 5 minutes or less Total Time: 20 minutes Cook Time: 15 minutes Ingredients 1/2 teaspoon garlic, chopped 1 teaspoon ground cumin 1 teaspoon coriander, ground 1/8 teaspoon black pepper 1 teaspoon extra virgin olive oil 8 1/4 ounces fresh pork sirloin boneless chops Preparation Mix the garlic, cumin, coriander, pepper and oil to form a paste. Rub pork with the paste. Coat a skillet with non-stick cooking spray. Heat to medium. Cook the pork chop about 5 minutes on each side, or until no longer pink inside. Roasted Brussel Sprouts Prep Time: 5 minutes or less Total Time: 50 minutes Cook Time: 45 minutes Ingredients 3/4 cup Brussels sprouts, fresh 1/2 teaspoon extra virgin olive oil 1/8 teaspoon black pepper Preparation Preheat oven to 400°. Coat a baking sheet with cooking spray. Toss brussels sprouts with olive oil and pepper. Place on baking sheet and roast for 30-45 minutes. Shake pan every 5-10 minutes for even browning. Biscuit Prep Time: 5 minutes or less Total Time: 20 minutes Cook Time: 15 minutes Ingredients 2 biscuits, buttermilk, lower fat, 2 1/4" 3/4 teaspoon unsalted butter Preparation Prepare biscuits per package directions; top with butter. Cinnamon Apple & Raisin Bake Prep Time: 10 minutes Total Time: 25 minutes Cook Time: 15 minutes Ingredients 1/2 cup apples, fresh, sliced 1/2 teaspoon raisins 1/2 teaspoon brown sugar, packed 1/4 teaspoon unsalted butter 1/2 teaspoon cinnamon, ground Preparation Preheat oven to 350°F. Coat a small baking dish with cooking spray. Place apples and raisins in baking dish. Combine sugar, butter and cinnamon well. Sprinkle over fruit. Bake for 15 minutes until sugar begins to carmelize and apples are tender.

Nutrition Facts

Calories	620
Calories from Fat	220
Total Fat	25 g
Saturated Fat	8 g
Cholesterol	155 mg
Sodium	540 mg
Total Carbohydrate	44 g
Dietary Fiber	7 g
Sugars	14 g
Protein	56 g
Calcium	10%
Vitamin A	15%
Vitamin C	100%
Iron	30%