Fat Burning Menu

Since I am on a 6 week 'cutting' phase, I decided to post a sample menu for a typical day of eating for me during the next 6 weeks (actually, I am in week #2 of this phase)

Breakfast: Peanut Butter Muffin, 1/2 cup applesauce and a 1/4 cup raisins (eaten after my bike ride..no ride, no raisins!)

AM Snack: 3 HB egg whites and 1/2 cup fresh strawberries

Lunch: 1 Serving (about 3 oz of protein) of Turkey Saute with Tomatoes and Basil
1/2 -3/4 cup barley w/ pepper and onion saute
Steamed carrots and broccoli (about 1 1/2 cups total)
Sweet and Sour Cucumber slices

PM Snack: 2 HB egg whites and an apple

Dinner: 3 oz. Grilled Mahi Mahi
1/2 cup barley w/ pepper and onion saute (that's the carb of choice this week)
Large Salad of Romaine and Green leaf lettuce topped with 2-3 baby carrots and Basil Tomatoes and Zucchini and the juice from this as dressing

Evening snack: Strawberry Ice Cream (my recipe) and a few slices of frozen banana

I also take 3 flax oil or fish oil supplements every day along with my multivitamin, calcium supplement and vit c....

This is about 1700 - 1800 calories worth of food...I measure and weigh everything except the veggies... And most of the recipes are on this blog..check the tags to find them..
I change out my proteins and my muffins everyday...depending on what I have in my freezer ready to eat..I usually have at least 5 kinds of protiens and 3 kinds of muffins available to chose from..Another reason to cook in bulk and freeze..LOTS of options each day!

I ride my bike about 80 miles per week (I ride 6 days per week) and I do resistance training 5 days per week - split routines - 3 days uppers (M-W-F) and 2 days legs (T-TH).

Turkey Saute with Tomatoes and Basil

Turkey Saute’ with Tomatoes and Basil

¼ cup white balsamic vinegar

1 green pepper, diced

2 onions, diced

2 jalepeno peppers, diced

Saute above ingredients in large sauce pan until onions are clear.

Add 2 pounds of ground turkey breast and black pepper to taste.

Cook until browned.

Stir in:

2 t. crushed garlic

1 - 28 oz. can whole tomatoes with basil, NSA (I chop these up into smaller pieces)

1 Tablespoon dry basil, optional

Reduce heat to low and simmer for 1 hour.

Serve over brown jasmine rice.

More Recipes

A few new recipes for your enjoyment.....
[UPDATED 1-23-09]

Apple Crumble
(a new fan favorite!!)

Topping-
In medium mixing bowl, combine the following:
2 ¼ cups rolled oats
1 1/2 cups puffed brown rice
¼ cup Splenda
¼ cup Diabeti Sweet Brown Sugar*
2 Tablespoons oat bran
¼ cup flaxseed meal
½ teaspoon nutmeg
1 Tablespoon cinnamon
1 teaspoon clear vanilla (with no sodium or corn syrup)
½ cup water
¼ teaspoon butter extract
Set aside.

Bottom layer:
6 McIntosh apples, peeled, cored and sliced
¼ - 1/3 cup water

Slice apples into 10 x 10 silicon baking dish and sprinkle with water.
Spread topping evenly over apples.
Bake at 360 degrees for 45-60 minutes.
Allow to cool.
Keep refrigerated.

*If you don't have this ingredient, you can substitute with 1/4 cup Splenda and 1/2 teaspoon maple extract for a similar flavor.

A good HEALTHY substitute for my regular Apple Crisp that I can enjoy!
(Recipe of which is elsewhere on this blog!!!)


Quick and Healthy Applesauce

12 McIntosh apples, peeled, cored and quartered
1 cup water
¼ cup Splenda*
1 teaspoon cinnamon
1 ½ tablespoon fresh lemon juice (about the juice from one small lemon)
1 teaspoon clear vanilla (with no sodium or corn syrup)

Place water and peeled apples in medium saucepan and cook over medium heat until apples are mushy. Remove from heat. Whisk with a fork until apples get to a consistency you like (will be a little chunky). Add Splenda. Mix thoroughly with fork. Add remaining ingredients and stir until well blended. Allow to cool. Refrigerate in tightly sealed container. Makes about 4 cups.

*If you don’t have Splenda, you can use granulated white sugar instead, but it is not as healthy that way!

For a special treat (and also not as healthy), add about 10 large marshmallows to the hot/warm applesauce. Allow them to melt slightly, stir carefully, then chill. Yummy!!



Turkey Saute with Tomatoes and Basil

¼ cup white balsamic vinegar
1 green pepper, diced
2 onions, diced
2 jalepeno peppers, diced
Saute above ingredients in large sauce pan until onions are clear.
Add 2 pounds of ground turkey breast and black pepper to taste.
Cook until browned.
Stir in:
2 t. crushed garlic
1 - 28 oz. can whole tomatoes with basil, NSA (I chop these up into smaller pieces)
1 Tablespoon dry basil
Reduce heat to low and simmer for 1 hour.
Serve over brown jasmine rice.

Living Lean Peanut Butter Muffins
(Not recommended for reducers, save for Living Lean)
[Updated December 2008]

1 cup rolled oats
½ cup steel cut oats
6 Tablespoons 100% peanuts chunky peanut butter, NSA
(I used Crazy Richard’s brand smooth or Krema brand) [I have been using about 1/2 cup in recent batches...adds a few fat calories, but a nice change]
2 Tablespoons Diabeti Sweet brown sugar substitute
1/4 cup Splenda
1 Tablespoon cinnamon
2 teaspoons clear vanilla
¼ teaspoon butter extract
1/2 cup water
12 egg whites

Preheat oven to 350 F.
In large mixing bowl, stir together all dry ingredients and peanut butter. In small mixing bowl (or oversize measuring cup), combine all wet ingredients except egg whites. Stir into dry ingredients and mix until thoroughly combined and all oats are covered. Will be moist. Set aside.

In separate bowl, beat eggs for about 15 secs with hand mixer. Stir into oat mixture and combine well with mixer. Will be really runny so don’t worry.
Allow to sit for 15 minutes while oven heats and you prepare the baking pan.
Spray and wipe out a large capacity 6 muffin pan. Divide batter evenly into each section.
Bake for 15-20 minutes. Remove from oven and cool in pan for about 10 minutes. Freeze.

Makes (6) Servings of
2 oz. Protein A
½ cup Carb B
1-1 1/2 T. Peanut butter (healthy fat)

[about than 325 calories per muffin too!]
I like to bag and freeze these while still slightly warm. That helps to retain a little moisture when they thaw.
You can also add about 6-10 Ghiradelli 60% Cacao bittersweet chocolate chips to each muffin before baking...adds a few calories, but yummy!

Other Healthy Recipes on my blog are here: (Links are to my other blog for now...)

Healthy Recipes I
Healthy Recipes II