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RECIPES for Clean Eating (Day 3 of LiveFit Challenge)

Wednesday, August 24, 2011

It's officially Day 3 of the Jamie Eason LiveFit Challenge.

I'm feeling pretty good about it!!

Summary so far:
Last week, I "test-drove" three of the workouts to get myself prepared for what was to come. I also started trying to eat more clean.

Saturday, I went for a 10 mile run (which sucked) with my sore body, and it was definitely hard.

Sunday, I grocery shopped and planned/prepared my clean eats for the week (recipes below!!).

Monday, I got up at 4:45 and made it to the gym for my Day 1 workout of Triceps and Chest (ouch). I had a great day of eating and felt amazing all day. At night, I was derailed from my original plans by a neighborhood power-outage over dinner hours, so I couldn't even heat up prepared meals. Thankfully, my mother invited us over impromptu, and she had a lean roast on with steamed veggies, and baked sweet potatoes. Saved by mama!! :)

Tuesday, I overslept my alarm (don't even REMEMBER it going off, but it must've), then was punished by having to run in the icky heat (both afternoon and evening were BLAZING, so I chose to get it over with before lunch #2). I ate well all day, and felt great!

Wednesday, I got up at 4:45 again, had breakfast and made it to the gym by 5:30 for Day 2 exercises, back and biceps. (It feels great to be one of the FEW women on the strength side of the gym in the early AM!!) I was eating really well all day until I came home from work (after lunch #1) around 1:30... and I started getting the munchies....

When I'm home, I feel like I want to eat. Almost all the time. It's a bad deal. ESPECIALLY when there is all this yummy food sitting around the house!! And don't get me wrong-- I don't have a ton of UNHEALTHY options here now (aside from Paul's cereals and ice cream *ahem*), but even the healthy snacks lure me to over-consume when I'm mouth-hungry and bored. So, I ended up snacking a bit more than I intended in my plan, but it wasn't HORRIBLE (like, way off plan or anything). I had a small chunk of cheddar cheese.... a single JE lemon protein bar (1/2 serving)... a nibble of my granola on the counter... and then for lunch #2, I didn't FEEL like eating any of my clean meals, but I really really really wanted something sweet-ish, so I switched my plans and had an apple-pie Quest protein bar with a small 1/2 cup of greek yogurt mixed with cinnamon for my small meal lunch #2. It satisfied the itch to eat sweets, while still fitting in the clean-eats plan! I also made a bowl of chia-seed pudding with a few tablespoons of chocolate chips. I ate half the bowl this afternoon, and kept half for later.

Dinner tonight was on plan, and now I am DONE eating for the evening. Early morning again tomorrow to do LEGS at the gym!!

Now, for those of you who are/were interested in recipes I used for meal-prepping, here are some recipes and links!

TURKEY SAUSAGE EGG-BAKE MUFFINS


[Whitney's Recipe]
3 mild italian turkey sausage links (casings removed)
2 cups liquid egg whites (about 10-11 whites)
3 eggs
1 cup oats
2 cups spinach (roughly chopped)
1 small onion (chopped)
1 green pepper (chopped)
1 tomato (seeded and chopped)

Cook the turkey sausage until crumbly and no longer pink along with the chopped onion.
In a large bowl, mix all remaining ingredients and season to taste (i used red pepper flakes, garlic powder, little salt, and pepper).
Grease a muffin tin (or two) and scoop mixture into tins. (Makes about 16-18 "muffins".)
Bake for about 20 minutes at 350 F.

[I've been eating 2 of these each morning! Great, filling source of protein, and easy to heat up and take in the car in a rush.... not that I ever do that or anything... *cough cough*]

BANANA PROTEIN MUFFINS

Here is the link to the recipe I used (found in my cookbook "The Best of Clean Eating"):
www.fitnesscure.com/2011
/01/20/clean-eating-banana
-protein-muffins/


MY batch of muffins did NOT turn out terrific.... I think it's for a few reasons:
1) I used liquid egg whites (versus cracked fresh whites), which are more liquidy than the fresh ones, so....
2) .... the batter was really soupy, so I added 1/3 cup of soy protein powder to ump the protein and thicken the batter, but.....
3) ... the added protein made the batter TOO thick and really really dry after baking! Boo hiss!
4) I also did not have aluminum muffin liners, so I used paper, and FORGOT TO GREASE THEM, so the paper liners are all stuck and tearing apart in pieces on the muffins. Lame.

Regardless, I will eat them, even dry. I know they're healthy, and good protein with the added soy protein. I'll experiment again with upping the protein and lessening the bake time... oh, and with greased liners!!

TURKEY MEATLOAF "MUFFINS" (Meatballs)

This is a Jamie Eason recipe, as are several of these (Lemon and Carrot protein bars, and Turkey chili). I really liked these meatballs, but WILL NOT bake them IN muffin tins again. Reason being...

...yeah... needlessly messy clean up. Meatballs don't "spread" and fill the muffin tins, so they are easier made on a flat baking sheet covered with aluminum foil. EASIEST CLEAN UP EVER (throw away dirty foil), and the grease bakes OFF the meat, rather than sitting in the tin with it.

These are best with a little BBQ sauce. Oh, and mine made about 18 meatballs, not 12. That's using rather LARGE "racquetball size" balls.

For the recipe and several others, go here: www.bodybuilding.com/fun
/get-lean-eat-clean-with-j
amie-eason-main-page.htm


CARROT & LEMON PROTEIN BARS (recipe linked above)

The carrot cake and lemon protein bars are SUPER easy to make (I whipped up both batches in about 20 minutes MAYBE), and VERY tasty. They really satisfy the cake cravings!

I felt weird using/buying baby food for these, but looking at the ingredients, it's totally clean and just saves the hassle of pureeing your own carrots or applesauce.


CHICKEN CACCIATORE

I can't find the recipe for Chicken Cacciatore online (from The Best of Clean Eating) that I used, but it's pretty straightforward. You'll get a similar style/result dish by searing chicken breasts (cut up), then setting aside, then sauteeing your favorite mix of veggies (the recipe calls for 1 small zucchini, 1 yellow squash, 2 cloves garlic, green and red peppers, and 1 tomato), and putting the chicken back with the veggies to simmer when nearly done. Add 1/2 cup of broth and cover to let flavors blend. Serve over cooked polenta (or grain of choice, like quinoa or couscous). YUM!




TURKEY BEAN CHILI

Another Jamie recipe, you can find it here: www.bodybuilding.com/fun
/jamie-eason-livefit-recip
es-main-page.html


I've tried several chili recipes in the last year, and this is definitely one of my favorites so far!! It's spiced just right and nice and thick and meaty.

From what I could tell, serving size = about 1 cup (10 servings total).


OTHER THINGS

The other meals I made don't really require a recipe-- plain (spiced) chicken breasts, with black beans (and 1 T. salsa), and steamed veggies. Straightforward and tasty!


Okay friends! That's it for tonight. Going to spend a bit of time with the hubby and get ready for my early morning tomorrow. I hope you found some recipes you'll like to try!!

Have a beautiful rest of your week,
Whit
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