Menu this week...

Last week I started a 6 week cycle of restricted Living Lean eating...for me that means no chocolate treats, no nuts for snacks, no post ride raisins, and no extra starchy carbs around my evening workouts...
All other 'on plan' food is OK....that means no sugar, flour, wheat, processed foods, salt, dairy..but lots of veggies, fruits, whole grains, and lean proteins.

So far so good...

Cutting back a bit more on my fruit this week, so my basic menu looks like this:

Breakfast: (Always PWO because I ride my bike afterward)
Protein, fruit, starchy carbs

AM snack: Protein, fruit

Lunch: Protein, starchy carb, veggies

PM Snack: Protein, veggies

Dinner: Protein, veggies, starchy carb on days prior to lifting, I may opt out of this if I work out before dinner.

Evening Snack: Protein, fruit or veggies (fruit post workout, veggies otherwise)

Target Calorie number each day is 1700 - 1800...

Workouts:
Cardio: Bike rides - 6 days per week; also mini 10 minute cardio blasts and/or plank drills on off days from strength training.
Strength training: 3 days per week

Some of the recipes I am eating include:
Pumpkin Spice Muffins
Basil Tomatoes and Squash
Mushrooms Italiano
Peanut Butter Muffins (only 2 of these per week - not every day)
Gingersnap Muffins
Applesauce (my recipe)
Turkey Meatballs al a Tosca
Chicken (Turkey) Saute w/ Tomatoes and Basil
Veggie Soup
Balsamic Chicken and Onions
Mahi Mahi grilled w/ Orange Muscat Marinade

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).