Kay's Day - Meal Ideas #2

KAY'S DAY

Daily Meal Ideas:

BREAKFAST

(Post Workout)

Berry Smoothie

1 Scoop Bpi Strawberry Protein Powder

4oz Banana

2oz Frozen Strawberries

3oz Frozen Blueberries

.25oz Flax Seed

.25oz Almonds

Green-On-The-Go "ItWorks" Packet

Nutrition

378 Calories / 43g Carbs / 10g Fat / 28g Protein

LUNCH

Asian Grilled Chicken Chopped Salad

(Noodles and Company)

And a Clementine

Nutrition

502 Calories / 50g Carbs / 22g Fat / 34g Protein

(jk about the egg, I used TWO egg whites)

SNACK

Mexican Egg Scramble

2 Egg whites

1 slice cheese

30 g Avocado

.5Tbsp Diced Tomatoes

Nutrition

123 Calories / 5g Carbs / 5g Fat / 15g Protein

DINNER

2 Skinny Sizzlers Apple Chicken Sausage

3 oz Sweet Potatoes

80 g Broccoli

Walden Farms 0 CALORIES Barbecue Sauce

Nutrition

270 Calories / 31g Carbs / 5g Fat / 28g Protein

DESSERT

MASSIVE CAKE, Single Serving Dessert

1 Scoop BBCOM Cookies & Cream Protein

1tbsp Cocoa Powder

1/4tsp Baking Soda

1/4tsp Baking Powder

1 Egg white

1tbsp Almond Milk

1tbsp Almond Butter

Nutrition: 

214 Calories / 10g Carbs / 7g Fat / 31g Protein 

Topping Options:

Chocolate Peanut Butter Arctic Zero 

70g: 43Calories / 8g Carbs / 0g Fat / 4g Protein

Yoplait Non-Fat Plain Greek Yogurt

1/2C: 65 calories / 6g Carbs / 0g Fat/ 11g Protein

Walden Farms Chocolate Syrup

0 calories / 0g Carbs / 0g Fat / 0g EVERYTHING

Coconut Crusted Chicken with Mango Cilantro Salsa

COCONUT CRUSTED CHICKEN

with MANGO CILANTRO SALSA

Boyfriend visited this weekend, pretty much knocked

his socks off with this bomb dinner i cooked for him!!

Basic Ingredients, Super Simple,

& Not time-consuming at all

INGREDIENTS:

Chicken Tenders

Unsweetened Shredded Coconut

Egg

1tbsp Water

1tsp Salt

Coconut Oil

Mango-Salsa Ingredients

1 Sweet onion

1 Roma tomato

1 mango

1tbsp Rice Vinegar

2tbsp Cilantro

DIRECTIONS

1. Preheat oven to 350

2. In a small bowl combine salsa ingredients

 and set to the side 

3. In a shallow bowl, beat egg, water & salt.

 Place shredded coconut in a separatebowl. 

4. Flatten the chicken tenders using a meat tenderizer. 

5. Heat coconut oil on a skillet over medium heat

6. Taking one piece of chicken at a time, dip into egg mixture followed by

shredded coconut and place onto skillet.

7. Flip each piece of chicken once, till golden (3 minutes) then place

on a non-stick pan. Continue with remaining chicken pieces.

8. Transfer non-stick pan to the oven and bake 12 minutes (until cooked through)

9. Serve with mango salsa on top 

[[ I served mine a top Uncle Ben's brown rice & quinoa ]]

AND

With a side salad

- Spinach, Apple, Cranberries, 

Laughing Cow Swiss Cheese wedge

and Walden Farms Italian Dress

recipe inspiration

COCONUT BENEFITS

1. HELPS PREVENT OBESITY

- Coconut oil speeds up your metabolism by providing an immediate source

of energy with fewer calories than other fats. The specific fats in coconut may promote a healthy body weight and help you shed unwanted pounds

**The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term**

2. IMPROVES HEART HEALTH

Coconut oil is loaded with saturated fats, which actually do not harm the

 blood lipid profile like previously thought. Saturated fats raise HDL (the good) cholesterol and change the LDL cholesterol to a benign subtype

**Studies in both humans and rats show that coconut oil improves

 important risk factors like Total, LDL and HDL cholesterol, 

which may translate to a reduced risk of heart disease**

3. FIBER

Diets rich in fiber can boost health by normalizing bowel movements, reducing your risk of hemorrhoids, preventing blood sugar swings, lowering blood pressure, providing long-lasting satiation that discourages overeating, protecting against diabetes and even boost your immune system. 

In addition, the fiber in coconut may improve your cholesterol levels by reducing the amount of low-density lipoprotein--or LDL--cholesterol in your bloodstream.

4. COSMETIC PURPOSES

Studies on individuals with dry skin show that coconut oil can improve the moisture and lipid content of the skin. Coconut oil can also be very protective against hair damage and one study shows effectiveness as sunscreen, blocking about 20% of the sun’s ultraviolet rays

5. IMMUNITY

According to Coconut Connections, specific fats found in coconut meat--including caprylic, capric and lauric fatty acids--are antibacterial, antiviral and antiprotozoal, helping to bolster your immune system and destroy pathogens

MORE AT BODYBUILDINGCOM ON COCONUT BENEFITS!! Click Here

KAYLA's SALAD SECRETS

SALADS ARE HEALTHIER

 THAN SANDWICHES right?…WRONG!

America loves to offer HUGE portion sizes,

fat-loaded dressings, and false-advertised "healthy" add-ons

So therefore, salads are not ALWAYS your healthiest option

First, let me show you my dinner from last night,

what the macros are, and what I did differently

My imitation Taco Salad

MACROS

153Calories, 20g Carbs, 6g Fat, 19g Protein

INGREDIENTS

Dole Lettuce Leafs

1.5oz Peppers

60g Black Beans

1/4c Salsa

1 light mozz String Cheese Stick

1tbsp Dannon Plain Greek Yogurt

2 Simply Pinto Bean Beanito Tortilla Chips

WHAT DID I DO?

SALSA instead of DRESSING

LIGHT CHEESE STICK instead of SHREDDED CHEESE

PLAIN YOGURT instead of SOUR CREAM

HOW DID I DO IT!?

SALSA: Can of ROTEL Diced Tomato W/ Green Chiles

CHEESE STICK: Used food processor to make shredded cheese

WHY DID I DO IT (salsa)!?

Lets do a little SALSA COMPARISON

ROTEL Tomatoes with Green Chilis

VS.

PACE Chunk Salsa

OKAY SO.. Rotel serving size is 1/2C and Pace serving size is 2tbsp

Being that there are 8tbsp in 1/2C.. we need to times PACE 

nutrition label by 4. 

WHICH BRINGS US TO

PACE (1/2c Serving)

40Calories

0gFat

 8gCarbs

8gSugar

920mg Sodium

ROTEL (1/2c Serving)

20Calories

 0gFat

 4gCarbs

3gSugar

529mg Sodium

ROTEL HAS 1/2 the calories, 1/2 the carbs, 

1/3 the sugar, and about 400mg less Sodium

WE'LL DISCUSS THE REPLACEMENT OF

DRESSING WITH SALSA AT THE END OF THIS POST

WHY DID I DO IT (cheese) !?

Cheese sticks are easy to use in anything.

- Cut it up for eggs

- shred it for a salad

-take it along with you as a snack!  

i LOVE putting it in the food processor to make a shredded cheese when 

I'm having tacos, salad, or making a pizza (or pizza crust)

Cheese sticks allow the perfect portion size and make it

easy to NOT over do the dairy!

WHY DID I DO IT (yogurt) ?!

 SOUR CREAM (Daisy LITE sour cream) 30g

Dannon Greek nonfat Plain Yogurt (150g) 

OKAY SO, dannon yogurt is 5x the serving size so we'll

have to divide the nutrition label by 5!

DANNON HAS (per 2tbsp/30g):

16CALORIES, 0gFAT, 1.2gCARBS

1.2gSUGAR, 10mgSODIUM, and 3gPROTEIN

DAISY HAS (per 2tbsp/30g):

40CALORIES, 2.5gFAT, 2gCARBS

2gSUGAR, 25mgSODIUM, and 2gPROTEIN

So in that case, DANNON is winning on ALL levels.

The only thing you need to do is

STOP

the mind games and the whole "but its yogurt, wahhh"

no, it tastes EXACTLY the same, especially GREEK yogurt

because it still has the thick consistency

DONT KNOCK IT, TILL YOUVE TRIED IT!

SALAD 

& SALAD DRESSING 

FACTS

KENS RANCH

RANCH

AMERICA's GO-TO SALAD DRESSING,

CHICKEN NUGGET DIP, CHIPS & DIP…don't deny it.

2tbsp

140CALORIES, 15gFAT, 280mgSODIUM, 2gCARBS

(… do I need to explain why, PASSS)

HIDDEN VALLEY RANCH

OOH OOH, IT'S LIGHT!!

 That means it's healthy!!!

2tbsp

80CALORIES, 7gFAT, 260mgSODIUM, 3gCARBS

(,..yes it's half the grams of fat than KENS in only TWO TABLESPOONS

there's still 7gfat and 260mg SODIUM !?!?…passs)

KRAFT ITALIAN

OOH OOH ITS FAT FREE

ANDDDD ITS ITALIAN (non-creamy)

SO THAT MEANS IT'S EVEN MORE HEALTHY

2tbsp

25CALORIES, 0gFAT, 540mgSODIUM, 5gCARBS

(YAY NO FAT.. but holy sodium!!! This dressing almost 

doubles the amount of sodium in Ranch…PASSS)

SOOOO.. lets refer back to the salsa that I used

as dressing in the featured salad above!

ROTEL

2tbsp

5CALORIES, 0gFAT, 130mgSODIUM, 1gCARBS

1/5 the amount of calories, 1/4 the amount of sodium, 

and 1/5 the amount of carbs than KRAFT italian

TA DAAAAAA : ) 

like i said before,

DONT KNOCK IT, 

TILL YOU TRY IT!