What does TODAY say about SPICE???

MMAXOUT Supports a Spicy Diet and recommends facilitating DIGESTION AND FOOD BURNING SUPPLEMENTS to a nutrition plan!!!

Many people take Cayenne Pepper Supplements and really see the difference.

Here are some alternatives that the TODAY show has to offer in the spice department as well!!!!

http://today.msnbc.msn.com/id/26184891/vp/40606411#40606411

Cottage Cheese Pancakes

DeLiCiOuSlY HeAlThY!!!

Making pancakes for the whole week get me through tough snack cravings and rushed breakfasts.

Ingredients

    1/2 cup fat free cottage cheese     
    4 egg whites
    1/2 cup old fashioned oats
    tsp vanilla extract or maple flavoring (optional)

Directions

Put all ingredients in blender (put wet ingredients in 1st for easier mixing) Blend until combined into a batter. Heat non-stick skillet over medium heat. (Use a little non-stick cooking spray to help keep from sticking) Pour onto skillet in silverdollar sized pancakes & allow to cook until small bubbles form (about 4-5mins) then flip & allow to cook an additional 4-5 mins. Makes approx 6 pancakes. Serve with sugar free maple syrup.

Number of Servings: 2

Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 149.0
  • Total Fat: 1.8 g
  • Cholesterol: 5.0 mg
  • Sodium: 305.0 mg
  • Total Carbs: 16.0 g
  • Dietary Fiber: 2.0 g
  • Protein: 18.0 g

 

7 Day Meal Plan for Women

This 7 day meal plan is adjustable to your workout regime.  It is basic and recommended but everyone’s nutritional needs are different.  Don’t forget your cheat day and watch sugars, fats and sodium in all foods.


Health


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Monday

Breakfast:

4Egg  whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Grilled Chicken Salad with diced and vegetables to taste and apple cider vinegar for dressing

Afternoon Snack:

1 Cup Cottage cheese with sliced fruit or apple sauce

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                   Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

6oz Grilled Chicken served with brown rice and spinach, broccoli or brussle sprouts

Before bed:

Protein shake (low calorie/low sugar)

Tuesday

Breakfast:

4 Egg whites                                                                                                                                                                                                                                                Half Grapefruit

Morning snack:

1 cup Cottage Cheese with sliced fruit or applesauce

Lunch:

Low sodium turkey on whole wheat bread with lettuce tomatoes and mustard

Afternoon Snack:

Pecans

Pre-Workout:

Banana with peanut butter – 1 hr before                                                                                                                                                                                         Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled steak tips with sauté onions and parmesean couscous

Before bed:

Protein shake (low calorie/low sugar)

Wednesday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Hard boiled egg, celery with peanut butter

Lunch:

Burger with onions, mushrooms, tomatoes, lettuce, mustard                                                                                                                                                         (without bun or on pita/whole wheat bread)

Afternoon Snack:

Protein bar, 19grams or less, low sugar

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                                     Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Ravioli in red sauce with a salad (low sugar or apple cider vinegar dressing)

Before bed:

Protein shake (low calorie/low sugar)

Thursday

Breakfast:

1 whole egg and 3 egg whites Omelet with vegetables

Morning snack:

Buckwheat blueberry oatmeal pancakes with protein

Lunch:

Chiken salad  with slices of yellow, red and orange raw peppers on the side

Afternoon Snack:

Almonds and white cheddar rice cakes

Dinner:

Meatloaf with steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Friday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein (make extras and refrigerate)

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Ground beef on salad with hot sauce

Afternoon Snack:

Celery with peanut butter

Pre-Workout:

Oatmeal with protein, sliced fruit or applesauce – one hour before                                                                                                                                    Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled chicken with whole wheat pasta

Before bed:

Protein shake (low calorie/low sugar)

Saturday

Breakfast:

Buckwheat Oatmeal blueberry pancakes with protein

Morning snack:

Almonds and white cheddar rice cakes

Lunch:

1 slice Pizza

Afternoon Snack:

Mixture of dried cranberries, unsalted sunflower seeds and pumpkin seeds

Pre-Workout:

Protein shake (higher carb/sugar) – one hour before                                                                                                                                                               Pre workout supplement (NO2, muscle stimulant, B12)

Post-Workout:

Broiled salmon with roasted herb/olive oil couscous and steamed vegetables

Before bed:

Protein shake (low calorie/low sugar)

Sunday

Breakfast:

1 Cup Oatmeal with protein add raisins or sliced fruit to taste

Morning snack:

Protein shake (low calorie/low sugar)

Lunch:

Tuna salad with non-fat mayo on a pita with lettuce and tomatoes

Afternoon Snack:

Baked sweet potatoes

Dinner:

Grilled Chicken and potatoes

Before bed:

Protein shake (low calorie/low sugar)

Hey Ladies here is a 1200 calories meal plan to loss weight while training in MMAXOUT

Hey ladies here is a 1200 calories meal plan…

(Some are slightly under 1,200 – I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it :)

Day One

Breakfast

  • 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
  • (Total: 200 cals)

Lunch

  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain bread.
  • 1 cup carrot sticks
  • 1 nectarine
  • (Total: 350 calories)

Dinner

  • Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette – broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
  • 8 spears of grilled asparagus
  • 1 large ear of corn on the cob
  • (Total: 350 calories)

Snacks throughout the day / evening

  1. 1 piece 12 grain bread, toasted with 1 tbsp fat free cream cheese (70 cals)
  2. 2 cups watermelon (80 cals)
  3. 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.

Day Two

Breakfast

  • 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
  • 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
  • (Total: 150 cals)

Lunch

  • Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
  • (Total: 420 calories)

Dinner

  • 4 oz lean pork, BBQ’d plain
  • 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
  • 8 stalks grilled asparagus
  • (Total: 400 calories)

Snacks throughout the day / evening

  1. 1 cup special K cereal (100 calories)
  2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

  • 1 whole egg and two egg whites cooked with 1/8 cup skim milk
  • 1 cup strawberries, halved
  • 1 piece 12 grain toast,
  • (Total: 300 cals)

Lunch

  • Pizza Bagels! 1 whole wheat, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
  • 1 nectarine
  • (Total: 400 calories)

Dinner

  • Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
  • 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
  • 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
  • (Total: 500 calories)

Snacks throughout the day / evening

  • Nuts

All Day total: 1200.

Day Four

Breakfast

  • 1/2 cup fiber one cereal with 1/2 cup skim milk
  • 3 boiled eggs – only eat the whites
  • 1/2 cup strawberries
  • 1 piece calorie-reduced 12 grain toast.
  • (Total: 275 cals)

Lunch

  • Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain bun.
  • 2 cups watermelon and 1/2 cup blueberries
  • (Total: 400 calories)

Dinner

  • 8 shrimp, skewered and broiled (marinated – see below)
  • Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
  • 1/2 cup wild rice
  • (Total: 375 calories)

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

  • 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
  • 6 oz Orange Juice
  • (Total: 330 cals)

Lunch

  • 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
  • 1 nectarine
  • (Total: 325 calories)

Dinner

  • 1 cup chicken breast, diced and skewered, broiled on BBQ
  • 1 large ear corn
  • Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
  • (Total: 400 calories)

Snacks throughout the day / evening

  • All Bran Bar (130 calories)

All Day total: 1185.

Ready to try the MMAXOUT Challenge

So why is it called the Sardine Diet?

You’ve heard Bruce talking about this all over the gym.

People look at him (usually with disgust) and think….SERIOUSLY???…Sardines?

Well, here are the facts!!  So, choose for yourself if sardines are worth it….

Nutrition
Sardines are loaded with nutrients such as vitamins and minerals that are vital for overall well being. Besides being an important protein source, sardines contain high amount of other nutritional elements given below:

Omega 3 Essential Fatty Acids: These nutrients play a crucial role in protecting the heart from various diseases. These unsaturated fatty acids help to increase good cholesterol, lower high blood pressure, as well as prevent formation of blood clots, which has been often linked to heart attacks. Omega 3 essential fatty acids help to improve skin texture and prevents wrinkle formation, thereby keeping the beauty of the skin intact for years to come.

Vitamin D: Sardines are rich in vitamin D, which helps to absorb calcium. In other words, vitamin D is very essential to maintain healthy blood calcium levels that form the basis for proper bone growth.

Vitamin B12: For a healthy nervous system, intake of vitamin B12 is very much essential. Sufficient intake of vitamin B12 boosts energy levels. Your body needs to absorb vitamin B12 to produce healthy blood cells.

Calcium: The calcium in sardines work to keep the bones healthy. In order to maximize bone strength, along with exercise, sufficient calcium intake is equally important. Calcium deficiency is the main reason behind development of bone diseases such as osteoporosis.

Phosphorus: Sardines are one of the few foods rich in phosphorus. This is one of the sardines health benefits that cannot be neglected. Phosphorus maximizes the kidney’s ability to excrete waste properly. Also, for normal teeth and bone formation, it is essential to eat phosphorus sources such as sardines.

THE SARDINE DIET  www.thesardinediet.com

Weight Control
An added advantage of sardines is that they are low in calories, which means, they can be always included in a weight control diet. Intake of sardines can help to increase consumption of omega 3 fatty acids which boosts metabolic rate, necessary for weight loss. Carb-conscious dieters wanting to cut weight, will definitely benefit from sardines diet.

Are Canned Sardines Healthy?

Today, canned sardines available in the market are a great natural source of omega 3 fatty acids. Those wanting to munch a healthy snack can buy canned sardines. Sardines that come with olive oil or tomato sauce is a healthy way to satiate your hunger pangs. These portable foods are a blessing in disguise for the busy working class. If you are on the look out for a healthy heart fish, convenient to prepare and eat, buying canned sardines are the best option.

On the whole, sardines are good for the joints, skin and even memory. Sardines health benefits clearly indicate why it is necessary to include them in your diet. The nutritional value of sardines is what makes them an indispensable part of a healthy diet, something that is all the more reason we should consume this delicious fish. So if you were actually wondering, are sardines healthy for you, now you know better.

Tortilla Egg Rolls

  • 2 small whole wheat tortilla’s or pita bread
  • 8 vine-ripened cherry tomatoes, broiled or oven-baked, to serve
  • 1 scallion, finely chopped
  • 2 sun-dried tomatoes in oil, finely chopped
  • 4 eggs (or just egg whites to eliminate extra fat), slightly beaten
  • 2 tbsp milk
  • salt and freshly ground pepper

Filler:  1 tbsp unsalted butter, 1tsp olive oil, 1/4 red bell pepper (seeded and diced).

  1. Heat the butter and oil on a heavy-based saucepan, and the bell pepper, scallion and sun dried tomatoes and cook or 5 minutes.
  2. Mix together the eggs and milk, season well, then pour into the pan.  Using a wooden spoon, stir the egg constantly but gently to ensure it doesn’t stick.  Cook for about 2-3 minutes until the scrambled egg is semisolid but creamy.
  3. Meanwhile, warm the tortillas in an oven or dry skillet, then spoon the egg on top and roll up.

Serve with the broiled tomatoes.

Yellow Squash abd Gruyere Frittata

2 medium yellow squash, cut into 1/4 inch rounds (2.5 cups)

1 packed tablespoon thinly sliced fresh sage or basil leaves

10 large eggs

1/4 cup water

1/2 teaspoon salt

1/4 cup coarsely shredded Gruyère cheese

Grease a 12inch non-stick ovenproof skillet over medium-high heat.  Add squash and saute 8 minutes; stir in sage.  Cook just 1 to 2 minutes more until tender and browned in spots.

Arrange oven rack 6 inches from heat source, heat broiler.  Wisk eggs, water and salt in a bowl.  Melt 1 tblspoon butter in the skilled and pour the eggs over the squash.  Reduce heat to medium low, cover and cook until set on bottom and edges, but the top is still loose, about 3 minutes.  Sprinkle Gruyere evenly over the top.

Broil frittata until just set, about 1 minute.  Cut into wedges to serve.

Eat Complete – 7 Meal Plan

~MMAXOUT TYPICAL MEAL PLAN~

Breakfast – 6:30am

Omlette – 4 Egg Whites, 1 Egg Yolk, 2 Baby Portobello mushrooms, onions to taste, 1/4 cup sweet peppers (add ingredients to taste)

Snack – 8:30am

Protein bar (3 or less sugars)

Snack – 10:30am

Fat-Free Cottage cheese with choice of sliced fruit mixed in

Lunch – 12:30p

Sliced Chicken Breast on Spinach leaves, sliced almonds, sliced onions, sliced grapes dressed with EVOO and Apple Cider Vinegar

Snack – 2:30pm

Rice Cake (I use corn cakes) with Peanut Butter spread on top

Snack – 5pm (1 hr before workout)

Protein shake with Fat Free Milk

Dinner – 7:30pm (within one hour after workout)

Chicken Breast or Salmon over parmesan couscous or brown rice with a side of mixed veggies (or mix the veggies in)

bonus tip:     Protein Shake Right before bed!

Breakfast Frittata

Ingredients

4 sausages or sausage alternative I SUGGEST CHICKEN (pre-cooked and cut into cubes or slices)

sunflower oil, for frying

8 cherry tomatoes

4 eggs (or 6 egg whites), beaten

Instructions:

  1. Preheat the broiler to medium-high.  Arrange the sausages  on a foil-lined broiler pan and cook until golden.  let cool slightly, then slice into bite sized pieces.

or        use pre-cooked chicken and skip this whole step every morning to make a faster leaner breakfast!!!

  1. Meanwhile, heat a little oil in a medium-sized skillet with a heatproof handle, add the tomatoes and cook for 2 minutes.  Arrange the sausages (CHICKEN) in the pan so that the sausage (CHICKEN) and tomatoes are evenly distributed.
  2. Add a little more oil to the pan if it seems dry.  Pour the egg mixture over the ingredients in the pan.  Cook for 3 minutes without stirring the omelet.  Place the pan under the preheated broiler for an additional 3 minutes until the top is just cooked.  Serve cut into wedges.

Serves 3

ZIPLOC OLMETTE

Ingredients:

–         2 eggs or 4 egg whites

–         additives – fresh veggies and meats of your choice

–         low fat cheese if cheese is necessary

–         Ziploc bag

Directions:
Crack 2 eggs (large or extra-large) into the bag (not more than 2) shake to combine them.

Or

OPT for 4 egg whites to eliminate fat content.

Put out a variety of ingredients such as: onion, green pepper, tomato, mushroom, or chicken. – Try to avoid high sodium additives like bacon, ham and cheese
Make sure to get the air out of the bag and zip it up.

Place the bags into rolling, boiling water for exactly 13 minutes.
Open the bags and the omelet will roll out easily. Be prepared to be amazed!!

Nice to serve with fresh fruit!!  YUM

Imagine having these ready the night before, and putting the bag in boiling water while you get ready. And in 13 minutes, you got a nice omelet for a quick breakfast!!!

 

 

Nutritional Info

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 298.2  (reduced with egg white substitute)
  • Total Fat: 15.9 g  (reduced with egg white substitute)
  • Cholesterol: 394.0 mg
  • Sodium: 341.4 mg  (reduced when eliminating bacon, ham and hash browns)
  • Total Carbs: 2.7 g
  • Dietary Fiber: 0.3 g
  • Protein: 18.2 g  (reduced with egg white substitute)