My weight loss journey has hit many plateaus, but not surprisingly, I've always seen the biggest improvements when I've eaten a really "clean" diet. For me, that means finding something high protein that I can eat for breakfast, lunch, and dinner for about 5 days straight, then switch to something else. And when I'm eating really healthy, I'm also more likely to workout. Conversely, if I'm in a "bad" eating rut, I'm not likely to be hitting the gym.
I'm no dietician or nutritionist and only know what has worked for me.
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- Extra lean ground turkey (1 package)
- Low sodium black beans (1 can)
- Brown rice (1 cup)
- Taco Bell low sodium seasoning
I make the rice in a saucepan while I brown the turkey meat. Then I add the seasoning and black beans to the meat. Combine the cooked rice into the meat and top with low fat sour cream, low fat cheese, salsa, and sometimes I crunch up a couple of tortilla chips on top. (James actually loves this too).
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- Chicken tenders (or chicken breast)
- Salad mix (I buy prewashed in a bag)
- Bangkok Padang Peanut Sauce (found in the regular grocery store in the Asian aisle)
- Lime juice
- Sliced almonds
I cook a package of chicken tenders and portion them out for 2 tenders per salad. I usually mix a tablespoon of the peanut sauce with a tiny bit of lowfat peanut butter because the sauce is kinda spicy and I want to mellow it out. (FYI- The peanut sauce does have sugar and processed ingredients) I add a squeeze of lime and toss in the salad and chicken, topping with some sliced almonds for crunch.
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Ingredients:
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)
* 2 lbs ground turkey (or chicken)
* 3 egg whites
* 1 cup quick cooking oats
* 1/2 tsp ground cumin
* 1/2 tsp dried thyme
* 2 tsp dry yellow mustard
* 2 tsp black pepper
* 2 tsp chipotle pepper spice
* 1 tsp salt
* 2 tbsp garlic powder (2 cloves minced)
* 1 small onion (finely chopped)
* 2 celery stalks (finely chopped)
(I make several batches of the seasoning mix at once since I have all the ingredients out). I also usually eat them with a side of frozen steamed veggies.
Directions:
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil.
3. Mix all your ingredients together in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
5. Bake for 40 minutes.
Makes 12 muffins.
Here's a video showing Jamie Eason cooking these- she calls them turkey meatloaf muffins.********
