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Wednesday, April 25, 2012

What the Trainer Eats

One of my clients thought is would be helpful to share the top three things I eat for breakfast, snacks, lunch, and dinner. So here they are:
 My schedule is a little different in that I eat a lighter breakfast before I go and train my morning clients around 5:00 AM and then I eat a more heartier breakfast at around 8:00.

Breakfast #1:
  • Smoothie (2 scoops Arbonne Protein Powder, 1 cup almond milk, ¾ cup frozen fruit)
  • 1 cup Dannon plain Greek yogurt, 2 T wheat germ, ¾ cup fruit (cherries, berries, peaches, ect)
  • 1 piece Ezekial Bread, 2 tb peanut butter, drizzled with honey and a banana  (this is for when I am running late)
 Breakfast #2:
  • 1 cup Tosca Reno’s Hot Morning Cereal
  • 3 egg omelet made with mushrooms, peppers, onions and low fat mozzarella cheese
  • 2 hardboiled eggs, 2 tbs salsa, sautéed mushrooms, onions, and spinach
  • Spinach Salad with pecans and dried cherries with balsamic vinaigrette dressing
  • 2 cups butternut Squash, ½ cup black beans, ¼ mozzarella cheese
  • Home made tuna salad on Ezekiel bread with an orange
  • ½ cup low fat Cottage Cheese with ¼ of avocado
  •  Homemade protein bar (contact me for the recipe) and apple, pear, or orange  (this is perfect for when I am on the go)
  • 5 dates and a handful of dry roasted almonds
  • Baked cod (garlic, olive oil, lemon) with sautéed broccoli and mushrooms
  • Roasted vegetables (carrots, parsnips, turnips, sweet potatoes with olive oil and rosemary) either cottage cheese or Grilled salmon
  • Homemade Turkey burgers (see recipe) with steamed carrots or green beans
Homemade Turkey Burgers Recipe
Serves 12  (great for freezing)
3 lb lean ground turkey
¼ cup oatmeal
¼ cup fresh basil, minced
2 egg whites, beaten
2 garlic cloves, minced
1 tsp. salt
1 tsp. pepper
cooking spray
1 cup low- calorie marinara sauce
2 tbs. parmesan cheese, grated

In large bowl, combine turkey, oatmeal, basil, onion, egg whites, garlic, salt and pepper until well mixed. Form 12 patties. Freeze what you will not use right away. After you grill the burgers top with a few spoonfuls of marinara sauce and sprinkle with parmesan cheese.
206 calories, 31 g protein, 3g fat, 15 g carbs, 3 g fiber,  557 mg sodium

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