Workout and What to Eat: Day 13
Time to give your body another rest, and chances are you’re going to want it. If you don’t want it, you didn’t go hard enough. If you do feel like you want it, make sure you take it because things are going to start getting even tougher tomorrow.
Again, remember not to use today as a day to derail nutritional efforts. Lean bodies are made in the kitchen.
Get your Day 13 meal plan below:
Breakfast: Portobello Mushroom Omelette - Serves 1
½ clove garlic, diced
1 tablespoon ginger
2 tablespoons chopped green onions
1 teaspoon extra-virgin olive oil
1 cup chopped portobello mushrooms
1–2 teaspoons low-sodium soy sauce
2 omega-3 eggs
½ cup liquid egg whites or 4 egg whites
1 apple or orange
1. In a non-stick skillet on medium-high heat, sauté the garlic, ginger and green onions in olive oil.
2. Add the mushrooms and soy sauce, cook for 2 to 3 minutes and set aside on plate.
3. Add the eggs and egg whites to pan and scramble on medium heat.
4. Before eggs are completely cooked, return the vegetable mixture to pan and stir together.
5. Serve with apple or orange.
Calories 298 | Protein 29 g | Fat 12 g | Carbohydrates 24 g | Fibre 5 g
Snack: 2 boiled eggs with a handful of veggie sticks such as celery, cucumber and green bell pepper
Lunch: Cucumber and Cottage Cheese Salad - Serves 1
1 tablespoon garlic powder
1 tablespoon dried dill
1 large cucumber, finely chopped
2 small tomatoes, finely chopped
¾ cup Western 0.1% Pressed Cottage Cheese
1 tablespoon pine nuts or slivered almonds (optional)
Salt and pepper to taste
1. Toss the garlic powder, dill, cucumber and tomatoes a medium-sized bowl.
2. Top with cottage cheese, and mix together lightly.
3. Sprinkle with nuts.
Calories 327 | Protein 28 g | Fat 15 g | Carbohydrates 28 g | Fibre 7 g
Snack: Select any smoothie recipe from the recipes provided, split into two portions and place in the freezer for at least 1 to 2 hours. When you are ready to eat, simply remove one from the freezer, let thaw slightly, grab a spoon and enjoy! You can save the other half for another time
Dinner: Apricot-Glazed Chicken and Kale - Serves 2
2 tablespoons apricot spread (no sugar added)
1 tablespoon apple cider vinegar
Stevia to taste
2 tablespoons low-sodium soy sauce
2 chicken breasts, skinless and boneless (approximately 4 to 5 ounces each)
2 teaspoons Dijon mustard
1 tablespoon olive oil
2 tablespoons chia seed
2 cups chopped kale
2 cups chopped bok choy
1 Vidalia (sweet) onion, finely sliced
Salt and pepper to taste
1. Preheat oven to 350°F.
2. Combine the apricot spread, apple cider vinegar, stevia, Dijon mustard and soy sauce in a small bowl. 3. Spray a baking dish with non-stick spray and place chicken in the dish.
4. Pour apricot sauce over chicken, top with chia seed and bake for 45 to 60 minutes or until cooked through.
5. Saute kale, bok choy and onion in olive oil and season with salt and pepper.
Calories 306 | Protein 34 g | Fat 15 g | Carbohydrates 20 g | Fibre 8 g
All recipes copyright Dr. Natasha Turner ND. The Carb Sensitivity Program, carbsensitivity.com
Get Day 14 here.