Omelet with spinach
Ingredients 2 eggs or 4 egg whites 1 cup torn baby spinach leaves 1/4 teaspoon onion powder( optional) 1/8 teaspoon ground nutmeg( optional) salt and pepper to taste Directions In…
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Groceries shopping
First Read the ingredients! First ingredient is 60-80 % of a product. So if you have rye bread, rye should appear as the first ingredient. Anything else as the first ingredient…
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Program rules
1. Enjoy, always enjoy! No regrets if you ate something you were “not supposed” to eat. 2. You can eat anything. It just comes down to when and how much.…
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Substitutions
The products in each list can be used interchangeably (the amount is adjusted to be comparable) PROTEINS: Lean Beef baked/grilled/roasted on a dry pan/instant pot - 3oz Liver (chicken/beef)…
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Before and after workout
Power lifting Before Eat a regular meal 1-1½ hour before practice and add 5-6 tablespoons of any grain from a list (oatmeal, rice, etc.) After 5-10 minutes after practice, eat one of the following:…
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Produce list (Breakfast, snacks, late dinner)
Kefir Protein Powder (sport nutrition) BCAA (sport nutrition, pre- and post-workout) Crisp bread Fitness rye bread Wheat bran Steel cut oats Gluten Free Oats( for gluten intolerance) Rolled oats Buckwheat…
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What to eat and what to avoid
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Blueberry Pancakes
Ingredients ¾ cup fashioned oatmeal, uncooked 1 large egg 1 (6-oz) container plain Greek yogurt 2 Tbsp milk 1/8 tsp ground cinnamon ½ cup fresh or frozen blueberries How to…
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Ahi tuna poke bowl
Ingredients 1/2 lb sushi-grade ahi tuna 3 radishes, thinly sliced 1 avocado, cubed 1/3 cucumber, sliced 1/5 red onion, finely chopped 1 scallion, finely sliced sesame seeds, for garnish sea…
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Baked rainbow trout fillet
Ingredients 1 bunch of pencil thin asparagus, washed and tough ends trimmed 1 zucchini, sliced into 1/2 inch rounds 15 cherry or grap tomatoes, sliced in half, or 1 large…
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