Happy Wednesday, everyone!
Half way through the week, and - for those of us doing the Bikini Series - half way through week 5!!
So, as promised, I am going to be sharing what I typically eat in an average day. I'll share some recipes that are my go-tos.
M1: A smoothie bowl, oatmeal, protein pancakes, or eggs and toast.
For protein pancakes, I just follow this recipe:
- 1 serving of protein powder (I like using vanilla or chocolate flavored protein!)
- 1 mashed up banana
- 1 egg
- a splash of coconut milk
- a dash of cinnamon
Mash up the banana with the egg and the coconut milk until well mixed/blended. Stir in the protein powder and cinnamon. Mix well. Pour about a half a cup of the mixture onto a pan over medium-high heat and cook until you see bubbles forming on the surface. Flip the pancake and cook for a couple of minutes. You kind of have to just use your own judgement when it comes to knowing if the pancake is cooked enough. I top mine with maple syrup and blue berries. Enjoy!
Here is my favorite smoothie bowl recipe:
- 1 serving of chocolate protein powder
- 1 tsp cocoa powder
- 1/2 avocado
- 1 frozen banana
- 1/4 cup frozen blueberries
- 1/2 cup of coconut milk
- small handful of kale
Put all ingredients in a blender and blend well. Pour into a bowl and add your favorite toppings. I love to top with coconut flakes, chia seeds, blueberries, sliced bananas, and cacao chips. Enjoy!
You can also find my Patriotic Smoothie Bowl recipe here. It's pretty similar to this recipe!
Here is my favorite way to have oatmeal:
Make one serving of old fashioned oats. Stir in honey, pinapple chunks, coconut milk, blueberries, chia seeds, and flax seed.
M2: Usually a banana, egg muffins, a protein shake, or a TIU approved muffin from the Nutrition Plan! My favorites are the Lemon Poppyseed muffins!
I also love making this smoothie:
- 1/2 cup of frozen pineapple
- 1/2 cup of frozen mango
- 1/2 cup of coconut milk
- small handful of frozen kale
- 1 clementine
- 1 tbs coconut flakes
Add all ingredients into a blender and blend well. Pour into a glass, sprinkle chia seeds and coconut flakes on top, and garnish with a slice of pineapple! Enjoy!
M3: Turkey Chili, Tray Meal, Quinoa Salad, Salmon, or leftovers from dinner the night before!
For Turkey Chili, here's what I do (it's super simple):
Brown ground turkey in a pan. Then combine the turkey, a carton of organic low sodium vegetable broth (or make your own broth!), chopped up bell peppers, chopped up yellow onions, black beans, chopped garlic, cumin, cayenne pepper, ground black pepper, paprika, organo, and garlic powder in a big pot. Bring to a boil, and then simmer for a bit. Enjoy!
M4: Square from squareorganics.com (Use the code 'ANNAMCOHENBLOG' at check out for 20% off - nothing in it for me, just sharing the goodness! :)), Aussie Bites from Costco, Tuna with red onion, or greek yogurt.
My favorite way to make greek yogurt is to take one cup of greek yogurt, and stir in honey, chia seeds, coconut flakes, and cacao chips.
M5: Zoodles with Red Sauce, Salmon with Brussels Sprouts, Steak with Broccolini, Bratwurst with Onions and Bell Peppers, Beef and Broccoli, Steak and Cauliflower, Tacos, Hawaiian Pork Tenderloin... Those are the main meals on rotation at the moment! I *almost* always do a protein and a veggie.
Ben and I make our own marinara sauce:
Just mix chopped up tomatos, olive oil, red wine, chopped garlic, basil, and oregano in a large pan and bring to a boil. Then reduce it to a simmer for a long time...hours preferably, but just as long as you can. Ben has his over pasta, and I like making zoodles. Here is a nice spiralizer if you're looking for one: click here for the spiralizer