Basic Nutrition for Body Building

Basic Nutrition for Body Building

Breakfast:

·         Egg Whites 3-4 & 1-2 Whole Egg

·         Oats 1/2 cup made with water Cinnamon, Flax Seed. 
Wheat Germ and Bee Pollen  

·         Coffee or Milk 

1 Cup Water 

Snack 1:

·         Lean Steak 3 oz

·         Brown Rice 1/2 - 3/4 cup

Water 

Mid-morning:

Brown rice California rolls

INGREDIENTS:

• 6 to 8 oz fresh crab (you can substitute with imitation crab meat but make sure it's 100% fish- no fillers)
• 2 cups medium-grain brown rice
• 1 avocado
• 1 cucumber
• 1/3 cup rice vinegar
• 2 packets Trivia (or any all natural sweeter)
• 1 tbsp sea salt
• 2 sheets nori (seaweed wraps)
• Sesame seeds, optional
• Wasabi paste, optional 
• Sesame seeds, optional 
• All Optionals ingredients are not included in the nutritional count. 

WHAT YOU'LL NEED to make the California Roll

"The Eat-Clean Diet Cookbook" Journey Week 1

"The Eat-Clean Diet Cookbook" Journey
Grocery list	Fruits and Veggies	Proteins/ Nuts	Dairy / Eggs	spices and seasonings	Grains
Recipes found on Pages...	variety of mushrooms (8)	salmon	skim milk	sucanat	whole grain tortillas
Breakfasts	green onions	turkey breast	eggs	ground mace	protein powered
pg 9	banana	lean ground turkey	FF cottage cheese	flax seeds	oatmeal
pg12	orange	almonds	FF plan yogurt	fresh cilantro	high protein cereal fakes
pg13	apple peal	black beans	unsalted butter	white balsamic vinger	whole wheat flour
pg 16	fresh green beans a varity			fresh basil	oats
pg 17	bell pepper			canola oil	cracked wheat
Dinners	onion			EVOO	rye flakes
pg 177	garlic			wheat germ	maple sugar flakes
pg 180	carrot			flax seed
pg 181	celery			cinnamon
pg 184	tofu med firm
pg 185	cabbage leaves
Sides & Desserts	purple onion	in pantry
pg 213	leak
pg 216	spinach - fresh
pg 217	tomatoes
pg 283	sweet peppers
pg 286	sweet onions
Condiments	variety of tomatoes
117	sultana raisins
	raisins
	chopped dates
5/30/2011	150 Recipes in 10 Weeks

This is my grocery list for the recipes listed in "Recipes found on Pages".
My goal on most days is to make enough dinner to have leftovers for lunch.

click for : "The Eat-Clean Diet Cookbook" Journey Meals for Week 1

Let's Get Healthy,
Coach TIA

Blueberry Protein Pancakes

Clean Blueberry Protein Pancakes

1/2 cup Quaker Oats Old-Fashioned Rolled Oats

1/2 cup nonfat cottage cheese 

4 large eggs or 6 egg whites 

1/4 teaspoon ground cinnamon

1 teaspoon vanilla
1/2 cup Frozen Blueberries DRAINED (keep)
1-2 Tbs juice from DRAINED frozen Blueberries
1/4 honey
Preheat griddle or nonstick skillet to 375 F.

Put oats, cottage cheese, egg whites, and cinnamon in blender. Mix until smooth. The batter will be a little runny.

Use a 1/4 cup measuring tool to spoon batter onto medium heat griddle. Wait 1 minute then add blueberries to pancake on griddle. (be careful it will stick to griddle. if you don't want it to stick just add on top after cooked)

In a separate bowl add drained frozen blueberry juice and honey, mix well. (use for topping later)
Watch for bubbles to appear on the pancake and then flip to other side. Cook for another minute and plate. (warning if you are going to use blueberries your griddle will get messy)
Add left over blueberries and honey/juice mixture for toppings to taste.

YUMMM YUMMM YUMMM! Healthy food !!!

My kids even like it.

Number of Servings: 6 small

• Amount Per Serving 2 (3 small)
• Calories: 178 .0, Total Fat: 4.3 g,Cholesterol: 7.5 mg,Sodium: 274.8 mg,Total Carbs: 21.0 g,Dietary Fiber: 5.7 g,Protein: 15.7 g

Some substitution ideas are to add peanut butter, use strawberries at toppings, add 80% dark chocolate chips what ever is clean and yummy with pancakes just switch out the blueberries.

Yummy healthy recipe.

Enjoy

Coach Tia Hurt