Day Three of the SummaTime Challenge
We are going VERY lean today with lots of water... cause we are having pork for dinner.
Breakfast: Strawberry Energy Shake OR 1/2 Grapefruit
Strawberry High Energy Protein Shake
In a large blender, blend the following ingredients: 10 ounces of water, 10 strawberries, one cup of vanilla yogurt, one scoop of any flavor protein powder and three ice cubes. You can substitute the strawberries with any other type of fruit.
Left over Chili or a large green salad with all the veggies you want with chopped chicken and your choice of 2 TAB. dressing...
Spray a shallow baking dish with cooking spray and preheat oven to 350. Mix the Dijon, water and dill. (if you don't have dill use tarragon or parsley)
Place tenderloin in baking dish... cover with mustard sauce and bake for 1/2 an hour. While its cooking wash broccoli and cauliflower and steam in micro or on the stove...
Melt 1 TAB. butter in micro with 1/2 tea of minced garlic, pour over steamed veggies.
In a large blender, blend the following ingredients: 10 ounces of water, 10 strawberries, one tablespoon of flax seed oil, half a teaspoon of vanilla extract, one scoop of any flavor protein powder and three ice cubes. The flax seed oil is added to provide you with extra energy. You can substitute the strawberries with any other type of fruit.
10 eggs mixed well with a few drops hot sauce and 2 tab water
1 green onion
2 handfuls of baby spinach chopped (If desired)
2 or three chopped green onions I (If desired)
2 pieces of Canadian bacon cubed
2 string cheeses grated
sea salt and black pepper to taste
Line the muffin pan with 24 cupcake papers, 2 in each cup.
Spray with cooking spray.
Or use one of those silicone muffin pans...
I want one of those pans!
Fill each cup with some Canadian bacon, grated string cheese, spinach (of desired) and green onion (if desired.) OR any other veggie you like... use your imagination... mushrooms, grated zucchini, feta cheese, red or green sauteed peppers.
Then pour in evenly the egg mixture.
Preheat oven to 350 and bake for 20 to 25 minutes till egg is set in the middle.
Serving size is 2, save the rest in the freezer of fridge for another breakfast. Great for my on the go friends!
Here is how I make the Veggi Juice Cocktail:
Turkey Roll Ups...
Spread 1 tablespoons of softened cream cheese on 2 pieces of deli turkey add spinach (Or dark green lettuce) and chopped tomato if desired. Iused spinach in one and red leaf lettuce in the other...
Roll tightly... refrigerate before slicing then slice into bite size pieces, or just eat em whole.
Serving size is 2 whole rolls but have more if you are hungry...
I serve these with a little Dijon Mustard for dipping and some crunchy radishes.
I eat these on the go too...
Bison or Beef Chili
1 lb of ground bison or lean ground beef
1/2 onion chopped
1 large can or 2 small cans of fire roasted diced tomatoes (if you can't find fire roasted use regular)
cumin to taste I use 1 tea.
Chili powder to taste I use 1 teaspoon
My secret ingredient: 1 tea. Unsweetened cocoa powder
1 can of pinto beans of desired.
Brown bison or beef... add onion and cook till tender...
Add spices and cocoa powder and tomatoes to meat and onion. Add beans...
Let simmer for at least 1/2 hour, I let it simmer longer... but after its all incorporated its ready to eat. Let it simmer, on low heat, as long as you like stirring often.
Sometimes I add fresh chopped cilantro at the very end if I have some...
You either love it or you don't.
Chile Relleno Omelet
6 0z Vegetable juice cocktail
One Anaheim, Slim Jim or poblano Chile Or a whole canned chili
2 eggs beaten with 2 Tab. milk
1 ounce chunk of string Cheese
1 ounce of Cheddar/Jack cheese, grated (or skip if you want less calories)
Fire Roast the Chile
/ Skip this step of using canned whole fire roasted chili /
I let my granddaughter roast this one on a bamboo skewer, but most of the time when I do this I just put the chile right on the burner, or grill. I use tongs to keep it turning and burning. After the skin is burned and popping all over, I put the chile in a brown lunch bag and let it sit for a few minutes.
Then open the bag and gently remove the skin...
It comes off easily at this point.
Make a slit and slip in the string cheese chunk
Pour the beaten eggs in a non stick skillet sprayed with a little Pam
and place the chile in the middle. Cook over Med. heat.
As soon as the eggs start to set start folding them over the Chile
At this point, lower heat, cover and let cook for about 2 or 3 minutes.
Then add the grated cheese and cover again till cheese is melted.
(Or skip this step for less calories)
While you are cooking breakfast...
put 1 to 4 semi frozen chicken breasts in a shallow baking dish...
add water and YOUR favorite seasoning.
Cover with foil and bake for 30 minutes, or till done.
Move chicken to a plate and refrigerate till lunch.
I only did one because that is all I had left today... I"ll bake more later... They are so easy to do. I always have some on hand for a quick snack or salad topping.
One chicken breast is a serving... if cooking for two, 1 chicken breast each.
When cool, shread chicken with two forks...
Add 2 tablespoons of LOW fat (not NON fat) Mayo or Mircle whip
1 or 2 green onions
1 stalk chopped celery
1 TEA Dill
and shredded chicken to a bowl, stir well, chill.
Do this the night before if you have to go to work...
Garlic Shrimp and a BIG salad!
Serving size is up to you... just don't pig out on shrimp.
Clean shrimp well... place on paper towels to dry.
cut up garlic, mince or chop or use already chopped in a jar.
In a shallow Skillet put 1/4 cup of water and sautee shrimp till pink and opaque. About 3 to 4 minutes.
At the very last minute... add 1 TABLESPOON of butter (yes I said butter) and the garlic and cook till garlic is tender and the butter has "finished" the shrimp.
"Finished" means the shrimp will look amazing...
(Do not cook the shrimp any longer than 5 minutes! Mine are lucky to get 4 minutes)
Serve with a big green salad with your choice of 2 tablespoons dressing. Homemade or store bought.
Choose from the meal plan menu for snacks today...
Breakfast: 6 Oz. Vegetable Juice Cocktail, string cheese/chili omelet with salsa (recipe follows)
Lunch: Baked Chicken Salad in a lettuce cup (recipe follows)
Dinner: Garlic shrimp, green salad with 2 TAB your choice dressing (careful) Tuesday
Breakfast: 6 Oz. Vegetable Juice Cocktail, 2 Mini Egg cups (recipe follows)
Lunch: Turkey Roll ups
Dinner: Bison (or beef) Chili with or without beans Wednesday
Breakfast: 6 Oz. Vegetable Juice Cocktail, 1/2 grapefruit OR Strawberry Yogurt energy shake
Lunch: Left over Chili or large salad with chopped chicken 2 TAB dressing
Dinner: Pork tenderloin with Dijon sauce, Steamed broccoli/cauliflower mix Thursday
Breakfast: 6 Oz. Vegetable Juice Cocktail, Eggs Bennie (recipe follows)
Lunch: Left over Pork tenderloin salad with Honey Dijon dressing
Dinner: Chicken Roulade W/ cauliflower mash Friday
Breakfast: 6 Oz. Vegetable Juice Cocktail, 2 mini Egg cups
Lunch: Cottage cheese salad with tomato and green onion
Dinner: Seared Scallops w/ coleslaw (recipe follows) Saturday
Breakfast: 6 Oz. Vegetable Juice Cocktail, 1/2 grapefruit OR Strawberry Yogurt Shake
Lunch: warm diced chicken in a lettuce cup (recipe follows)
Dinner: Grilled white fish w/ tomato,cheese, basil salad Sunday
Breakfast: 6 Oz. Vegetable Juice Cocktail, Greet the Sun Breakfast pizza (recipe follows)
Lunch: Veggie soup (recipe follows)
Dinner: Mushroom/spinach Stuffed bison burgers W/ sautéed green beans.
Snacks you can choose from:
1 Stalk Celery stuffed with 2 Tab low fat (NOT NONFAT) cream cheese
10 slices of cucumber stuffed with 2 Tab cream cheese
1 package string cheese
1 stalk celery with 1 tab peanut butter
Team SummaTime Challenge Shopping list:
Copy, paste and print:
Week ONE Shopping list:
Vegetable Juice cocktail (V-8 juice or tomato juice)
2 Doz eggs
1 package Canadian Bacon (I think you guys in Canada call it “back bacon”?)
2 packages of LOW-fat cream cheese
1 package of string cheese
1 carton of low fat cottage cheese
2 cartons Low fat vanilla yogurt (or more if several people are on the menu)
Butter (Yes, I said butter NO margarine) you can get low fat if you can find it.
2 packages ground Bison or LOWest fat beef
1 large bag boneless skinless chicken breasts (Costco)
1 bag of RAW shrimp
1 bag scallops
1 pork tenderloin (Small)
1 white fish filet (any kind)
1/2 pound Deli Turkey sliced thick (blade size- 4ish)
Mrs. Dash seasoning
1 jar Dijon Mustard
1 FIRM head iceberg lettuce
1 head romaine or red leaf lettuce
Small head red cabbage
Small head green cabbage
3 sweet onions
6 or more fresh tomatoes
1 carton cherry tomatoes
1 bunch green onions
2 Garlic heads or a jar of already chopped
Small broccoli head
Small cauliflower head
1 or 2 Anaheim (long mild) or poblano (hot) chilis
2 bags spinach OR 4 large bunches (or a big Costco bag)
1 pound or pre-sliced package Bella mushrooms
1 bunch celery
1 bunch or package fresh basil (or basil from your garden)
1 package frozen green beans
(Mayo, ketchup, horseradish. peanut butter if you don’t already have that)
Strawberries fresh or frozen
Grapefruit fresh or in the little cups cut up
1 carton (not can) or Chicken Stock
Your choice of salad dressing... NO NON fat... LOW fat Okay
1 large or 2 small cans Diced Fire Roasted tomatoes (or reg.)
1 jar of salsa or your own homemade salsa
1 can of pinto beans (if desired in your chili)