February 10, 2012
Breakfast: (2) Scrambled eggs, (1/4) sliced avocado, cup of tea flavored with ( 2 tsp.) honey. Also could choose (1 slice) whole wheat toast with ( 2tsp.) peanut butter.
Lunch: (1 fillet) Chicken breast and (1 cup cooked )steamed vegetables. No Carbohydrates. Fizzy or non fizzy water.
Snack: Muscle Milk or ( 12 fl oz.) protein shake (make sure has at least 20 grams of protein and less than 10 grams of sugars). Mixture of nuts pistachios, almonds, walnuts, cashews.
Dinner:(3) lean meatballs in homemade sauce* ( no sugar ), Salad with (1/2 of) lemon juice, olive oil and balsamic vinegar. Beverage: fizzy water flavored with emergency "C " packets.
* (5) Red Roma tomatoes heated in water for 7-8 min. After heating pour them out in a colander and run under cold water. The tomatoes will peel. Take the skin off all the tomatoes. Mash or slice the tomatoes then put them in a sauce pan. Heat 3 tablespoons of olive oil and place the peeled tomatoes ( mashed or sliced) in the oil. Season with cracked black pepper, sea salt, oregano and thyme. Cook until the tomatoes are saucy. If necessary season to taste. Serve with pasta of choice. Serving size of pasta is ( 1 cup )
Please try and follow these recipes as close to the letter as possible. Portion control is the key. If you can manage this, your exercise journey will be that much more enjoyable and fruitful.
To your health.
Dr. Pigott
Chiropractor, Personal Trainer, Soccer Coach.
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