Posted by / Wednesday, March 6, 2013 / No comments / ,

Ab friendly meal plan

Abs Friendly Meal Plan = )

Good Morning everyone! Here is another meal plan for you with some recipe ideas!! This next Sunday (my cooking day) I think I am going to try to switch it up and try some new recipes- so I'll let you know how it goes.

Wake Up: Body Beast Chest and Tri


Meal One:
Pumpkin Protein Pancakes
1 tbsp of Sugar-Free Syrup or Agave Nectar (my favorite!)

Meal Two:
3/4 c. of Fat Free Cottage Cheese
1/2 c. of Cubed Fresh Pineapple


Meal Three:
5 oz. of Turkey Meatloaf
1 c. of Steamed Broccoli

Meal Four:
2 tbsp of Hummus
1 Sliced Green/Yellow/Red Pepper
12 Almonds

Meal Five:
Shrimp Stir Fry
1/2 c. Brown Rice

Meal Six:
2 Scoops Protein Powder or Shakeology
6 oz container of Low Carb/Fat Free Yogurt


Recipes



Pumpkin Pancakes

Recipe:
4 Egg Whites
1 Scoop of Protein Powder
1/3 c. of Canned Pumpkin
1/2 c. Oats
1/4 tsp Ground Cinnamon
Splenda to taste (2-3 packets) if desired
2 tbsp of Sugar-Free Maple Syrup and/or Spray Butter

Preheat Grill 300 degrees

Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture on electric grill and cook at 300 degrees. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side. Serve with sugar-free syrup and spray butter.

Servings: 1

Turkey Meat Loaf


Recipe:
1 1/2 Pounds of Lean Ground Turkey
1/2 c. Chopped Onion
2 tbsp Minced Garlic
1/2 c. Chopped Green Pepper
1/4 tsp Black Pepper
2 Egg Whites Slightly Beaten
2 tsp of Worcestershire Sauce
1/4 c. Chicken or Vegetable Broth
1/2 c. Quick Cooking Oats

Topping:
1/3 c. of Low Carb Ketchup
2 Tbsp. Splenda Brown Sugar
1 Tbsp. of Mustard

Preheat oven to 350 degrees

Sauté the onions and peppers until just lightly brown and then add garlic and sauté for 5 minutes more. Remove from heat and let it cool slightly. Mix all of the meat loaf ingredients plus the onions, peppers and garlic together in large bowl making sure that it is mixed well. Shape mixture into a loaf and place in a baking dish that has been sprayed with non stick cooking spray. Mix the topping ingredients together and spread on top of the loaf.

Bake at 350 for 45 - 50 minutes. Let it cool for 20 minutes before cutting and serving.

Servings: 4 - 6 servings depending


Shrimp Stir Fry (or Chicken)

Recipe:
5 oz of Shrimp peeled and de-veined or Chicken
1/4 tbsp of Low Sodium Soy Sauce
1/2 tsp Rice Vinegar
1/4 c. Low Sodium Chicken Broth
1/4 tsp of Minced Garlic
1/4 tsp of minced Ginger
1/4 c. of sliced Purple Onion
1/2 c. Broccoli Florets
1 c. of Snow Peas (Love these!!)
1/2 c. of halved Mushrooms
1/4 c. of Red Bell Pepper Cubed
1/4 c. Canned Water Chestnuts, drained
1/2 c. Cooked Brown Rice



Rinse and drain the shrimp. Heat the soy sauce, rice vinegar, and 2 tablespoons of chicken broth in a pan over medium heat. Add the garlic and ginger and cook until tender. Do not overcook as it will burn the garlic! Add the vegetables to the pan and continue to cook, adding more broth as necessary and turning the vegetables so that they are evenly cooked throughout.

When the vegetables are halfway cooked, add the shrimp and continue to cook until vegetables are tender and the shrimp are opaque in color. Serve over rice.

If you need help with meal planning or are interested in participating in one of my elite fitness and challenge groups email me at schomakeralyssa@gmail.com!!

Enjoy! XXOO Alyssa
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