I get tons of e-mails asking about ways to stay sane during prep with cravings for sweet food, and ways to switch up boring meals. Well, I have managed to come up with competition-friendly meals and everyday healthy eating. All my friends who are just even dieting to achieve goal weights say it feels like they’re cheating with my meals.
I’m going to break down a sample daily diet and show you how to flip a basic meal into an amazing meal that feels like a cheat!
½ c oats
5 egg whites
¼ c berries
Blueberry Clean Pancakes: Blend all ingredients, add stevia, cinnamon, no-sodium baking powder (if competing – omit), pour batter into a skillet and flip! Add berries to batter, don’t blend or have on top! I also make pumpkin pancakes and switch berries for 2 tbsp organic pumpkin. Optional: sugar-free syrup. I use stevia-based or xylitol-sweetened syrups. Brand: Nature’s Hollow or Annie’s.
3 oz ground turkey
3 oz yam
½ c zucchini
Turkey Sliders with Sweet Potato Fries: Mix turkey, basil, oregano, garlic, dash sea salt, shred your zucchini and mix all ingredients in. Roll all into little balls and flatten as a patty and grill or bake. Sweet potato fries: Peel and cut into little wedges. Spray cookie sheet with coconut oil or canola oil. Season to your liking— I add a dash of cinnamon sea salt and stevia. I like them salty and sweet! Set oven to 425 for 20-30 minutes depending on oven.
5 oz white fish or lean protein
1 tbsp olive oil
1 cup veggie
5 oz lean protein, 1 cup spaghetti squash, 1 tbsp olive oil, and (optional ¼ c no sugar added marinara)
“Faux” Spaghetti: I either make grilled fish or chicken depending on how I feel. Or I’ll even add lean ground beef!
1 spaghetti squash (posted pics below to show you what it looks like)
1 tsp of basil
1 can no added sugar and no added salt diced tomatoes
1 tsp of garlic powder
1 tsp of onion powder
1 tsp of cumin
1 tsp of Chile powder
1 tsp white pepper
3/4 of an avocado half approx 1 oz or 1 tbsp oil of choice
99 percent lean ground turkey breast/lean ground beef, or lean fish
Bake spaghetti squash for 40 minutes at 400 degrees. Let cool for 10 minutes. In a separate pan, use one package of 99 percent lean ground turkey breast, add all ingredients and cook. When spaghetti squash is cooled, scrape out with a fork and put into a Tupperware for future storing. Take 1 cup, add in to small pan, take 4 oz of the turkey mix and sauté all together for about 5 minutes and enjoy. (I also added 1 cup of asparagus— optional.) If you have it alone, then use two cups of spaghetti squash. Also optional— add avocado on top. I like to have healthy fats, since this dish is a low-carb dish, containing no complex carbs. I have this for dinner so it feels like I’m cheating!
It doesn’t always have to be the same boring food all the time. We have to get creative with our meals and don’t be scared to enjoy them!