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diet
diet
diet program
11/19/12 6:52 PM
I am just starting a P90X Insanity Hybrid work out. I have done both in the past with good results however never followed the diet program. I eat on the go every day, no time to cook any meals. My goal is to lose 10 lbs and build lean muscle. Any tips on how and what to eat out of a brown bag?
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RE: diet
11/20/12 12:22 PM as a reply to XHiker.
Do you have a half a day you can prepare your meals for the week? Maybe you could grill your chicken/steak (or protein) all on Sunday? That is really the best idea. Deli meats have a lot stuff in them which make them not the best option. You can steam veggies and make rice/or bake your potato (or whatever complex carb you choose) on this day too... get some containers to put them into for each day. I have friends who put it all into a ziplock baggie and it out of that... I am not quite that extreme. LOL. That way your meals are ready and portioned out and all you have to do is grab it.

That is probaby the best strategy to be sucessful with your meals.
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RE: diet
11/20/12 12:24 PM as a reply to DealDiehl.
I also make "protein muffins" which contain eggs/whey/oats/flax and some other ingredients. They are balanced and tasty. This is a great option also... but again, you are needing to find time to bake them. These only take about a total of 15 minutes bake and you can make enough of them for the entire week and seperate them into baggies so you just grab and go!
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RE: diet
11/20/12 4:41 PM as a reply to XHiker.
XHiker:
I am just starting a P90X Insanity Hybrid work out. I have done both in the past with good results however never followed the diet program. I eat on the go every day, no time to cook any meals. My goal is to lose 10 lbs and build lean muscle. Any tips on how and what to eat out of a brown bag?


Hi! emoticon Great to see you back at it! So, no cooking? Are you looking for breakfast and lunch ideas?
Wraps are great- high fiber/protein ones with hummus, veggies and chicken. Fast snacks are nuts, almonds. Apple are great. Can you keep things cold? greek yogurt is another easy snack. Can you take things premade- I like tunafish with veggies etc and it doesn't need to be heated up.

Cheers!
Christina
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RE: diet
11/21/12 12:10 PM as a reply to XHiker.
Hummus and veggies (broccoli, carrots, cucumbers, celery, red pepper strips, etc) and/or whole-wheat pita is an easy option. An apple or banana with nut butter, nuts, tuna and whole-wheat crackers, and sandwiches and wraps are good too.
While it's not the best, packets of instant oatmeal (plain, no sugar added) are easy to make in the microwave. You could add protein powder and nut butter for more staying power.
Smoothies are great for on the go. Buy frozen fruit, add baby spinach or other greens for veggie action, nut butter, and protein powder for a filling meal. Shakeology is great for this too.
If you could prep at night or on Sunday for the week, bean and grain salads will travel easily. I have tons of recipes if you would like any! You could also hard-boil a bunch of eggs to have on hand.
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RE: diet
11/22/12 6:01 PM as a reply to XHiker.
The protien muffins sounds interesting, is that recipe on this site? Thanks.
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RE: diet
11/22/12 6:02 PM as a reply to CoachCBove.
Hi Cristina, i never really left, just not on the site much, cheers.
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RE: diet
11/22/12 6:05 PM as a reply to SarahECampisi.
Thanks, i will prepare everything on Sunday, chicken breast, chopped veggies then throw in a can of Tuna or Salmon. I tend to like tuna with salsa and mustard mixed together.
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RE: diet
11/23/12 4:58 PM as a reply to XHiker.
XHiker:
Thanks, i will prepare everything on Sunday, chicken breast, chopped veggies then throw in a can of Tuna or Salmon. I tend to like tuna with salsa and mustard mixed together.


Interesting emoticon I can see the salsa, but mustard as well

Here is a protein muffin recipe

Double Chocolate Protein Muffins
Copyright to The Guiltless Life

Well, don’t fret, because the chocolate protein muffin is here. And it clocks in at 113 cals, 12.2g carbs and 8.1g of protein. You’re welcome!
PS If you’re watching calories and REALLY want these to be under 100 cals, just omit the chocolate chips.


Double Chocolate Protein Muffins (based on these)
INGREDIENTS (makes 8):
1/3 cup coconut flour
1/3 cup flour
1 scoop protein powder **NOTE:- I use a protein powder that provides about 24g protein per scoop
1 tsp baking powder
1/4 tsp baking soda
4 packets stevia (I use NuNaturals) – or to taste (approx. 1-2 tsp)
3 tbsp cocoa powder
2 tbsp chocolate chips
1/4 cup nonfat Greek yogurt
1/2 cup lowfat cottage cheese
6 tbsp unsweetened applesauce
1 egg
DIRECTIONS:
1. Preheat oven to 325 F.
2. Combine dry ingredients in one bowl. Stir well.
3. In another bowl, mix wet ingredients together till well blended.
4. Add wet ingredients to dry, mixing until JUST combined (overmixing will lead to tough muffins).
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RE: diet
11/27/12 8:35 AM as a reply to XHiker.
This is my recipe for protein muffins. They are gluten free. You can also make pumpkin spice muffins by exchanging the sugar free pudding for pumkin puree and use vanilla whey with a little pumpkin pie spice.

1/2 Cup Oats (ground extra fine like cake flour I use my coffee grinder)
1 Scoop Chocolate Whey
2 tsp Baking Powder
1/8 Cup mini dark chocolate chips

1 sugar free pudding cup in chocolate OR 1/3 cup yogurt
1/2 Cup egg substitute
1 tbsp coconut or caramel sugar free syrup (Torani or Da Vinci)

Preheat oven to 375. Spray muffin pan with pam. Mix all dry ingredients together in a medium bowl. Mix in the wet ingredients until smooth. Pour evenly into muffin pan. Bake for 12-15 minutes or until tooth pick comes clean. A serving is four mini cakes. Enjoy.
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