Powerhouse Gym

March Menu

Tue, 06 Mar 2012 16:41:00 GMT

Deb's menu

5am

4 oz BBQ Shredded Chicken
2 cups Baked Green Beans
1 cup Spaghetti Squash

10am

4 oz BBQ Shredded Chicken

2 cups Baked Green Beans

1 cup Spaghetti Squash

2pm

6 egg white pancake
2 cups Baked Green Beans
1 cup Spaghetti Squash

6pm

4 oz Bison Crock Pot Sirloin Steak
with Schultz Hot Sauce on Top
2 cups Baked Green Beans
1 cup Spaghetti Squash

Recipes:

Shredded BBQ Chicken

7 boneless, skinless chicken breast

Water or chicken stock

1 Bottle Bone Sucking Sauce (Found at Whole Foods)

Put breasts in crock pot and fill crockpot with water or chicken broth to the top. Cook on low for 6 hours. Drain all liquid and shred chicken with fork. Add 1 bottle of Bone Suckin’ Sauce to the shredded chicken and mix!

Baked Green Beans

3 bags frozen organic green beans

3 tbsp olive oil

½ tbsp pepper

Microwave green beans to defrost and place on a roasting pan. Preheat the oven to 300 and spread seasoning and olive oil over green beans. Bake for 15 minutes and remove.

Spaghetti Squash

1 large spaghetti squash

Organic olive oil

Microwave the squash for 2 minutes. Remove and cut in half with a large, sturdy kitchen knife. Preheat oven to 400. Drizzle olive oil over squash and lay face down on a cookie sheet. Roast for 40 minutes, remove and shred with a fork while still warm.

Bison Crock Pot Sirloin with Schultz sauce

Season 3lbs of bison sirloin with Debbie’s Seasoning. Set inside of a tall not wide crock pot. Top with 3 tbsp of Schultz hot sauce. Cook on low for 8 hours. Drain the liquid and shred the meat. Tastes great with more hot sauce on top when you eat. Schultz hot sauce is available at Whole Foods. Bison Sirloin is available at Whole Foods as well. YUM!

Sample menu

Breakfast

1 Blueberry Pancake
1/2 cup strawberries on top
1 tbsp blueberry pomegranate flax oil on top

Snack

1 Chocolate Cherry Protein Bar

Lunch

5 oz Pan seared seasoned tuna steak
2 tbsp Quinoa
1 Cup Sugar Snap Snow Peas

Snack

1 scoop Strawberry Egg White Jay Rob Protein Powder

Blended with 1 cup strawberries

Blended with 1 tbsp Strawberry Banana Flax Oil

Dinner

5 oz Debbie’s Seasoned Grilled Chicken Breast on top of Large bowl of Field Greens

Recipes:

Blueberry Banana Pancake

1/3 cup oats

½ cup egg whites

½ scoop vanilla protein

¼ cup blueberries

½ banana

2 packets Stevia

Blend all ingredients in a blender. Heat a nonstick skillet to medium heat and spray olive oil cooking spray on it. Pour the batter into the skillet and cook until the top is hard, flip and cook an additional minute. So yummy topped with almond butter!

***Recipe courtesy of P.Nut

Chocolate Cherry Protein Bar

2 cups quick cook oats

1/2 cup natural almond butter

4 scoops chocolate Jay Robb egg white protein powder

1 tbsp ground flaxseed

1/2 cup water

1 tbsp agave

1 tsp alcohol-free vanilla

3 packets Stevia

1 cup chopped unsweetened dried cherries

Knead all ingredients in a large bowl. Line square baking pan with wax paper. Spread dough into pan using a spatula. Optional: Spread a thin layer of peanut butter on top of dough. Freeze for 30 minutes. Remove from freezer & cut into bars.

Pan Seared Seasoned Tuna Steak

4 5oz Filets of tuna steak

1 tbsp Olive Oil

1 tbsp Debbie’s Seasoning

Brush each filet with olive oil and sprinkle seasoning on top of each filet. Add remaining Olive Oil into a medium heat warmed skillet. Set each filet in skillet on top of oil and cook uncovered for 6 minutes on each side. Pull off the heat and lightly tent with foil. let it rest for 10 more minutes or until desired doneness.

Debbie’s Seasoned Grilled Chicken

5 Boneless Skinless Chicken Breasts

1 tbsp Debbie Seasoning

Warm up your George Foreman grill on the chicken setting. Cook on each side for 8 minutes or until it is no longer pick in the center.

Debbie’s Seasoning:
Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp. black pepper, 1 tbsp. sea salt. Shake on anything. Tastes great.

Bill's heart healthy menu

Breakfast:
3 egg whites scrambled
¾ scoop chocolate Jay Robb egg white protein
½ banana
¼ cup steel cut Irish oats

Mid-Morning Snack:
15 walnuts

Lunch:
6 oz BBQ Shredded Chicken
1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:
1 Cinnamon Roll Larabar

Dinner:
6oz agave salmon2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

Recipes:

Shredded Chicken
7 Boneless Skinless Breasts
Water or chicken stock
1 bottle Bone Sucking Sauce
Put breasts in crock post and fill with water or chicken broth to top. Cook on low for 6 hours. Strain liquid & shred with fork. Add 1 bottle sauce to the chicken & mix.

Roasted Broccoli
3lbs of Fresh Organic Broccoli
Sea Salt and Pepper to taste
3 tbsp Organic Olive Oil
Cut and wash Broccoli. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.

Mashed Cauliflower
3 bags frozen cauliflower
2 tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing
Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots
30 Organic Whole carrots
1 tbsp Olive Oil
Sea Salt and Pepper to taste
Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato
6 medium sweet potatoes
Cinnamon and Stevia to taste
1 tbsp agave
¼ cup almond milk
Preheat oven to 400. Wash sweet potatoes and lay on a cookie sheet. Bake for 90 minutes. Remove from oven and let cool. Peel off the skin and mash the sweet potatoes in a bowl. Add agave, almond milk, and more cinnamon and Stevia to taste. Blend with a hand mixer until smooth.

Agave Grilled Salmon
4 - 5 oz pieces of Salmon
Agave Nectar
Olive Oil
Brush about a tsp of Agave nectar on each side of the salmon. Warm a grill pan with 1 tbsp olive oil, on medium heat place all four pieces of salmon on grill pan and there should be a sizzle. Cook on each side for 5 to 7 minutes. Agave will caramelize and be so delicious you might die!

12.19 Debbie's Meal Plan

Mon, 19 Dec 2011 18:05:00 GMT

SAMPLE MENU:
Breakfast:
Blueberry vanilla egg white pancake
1 cup of blueberries
Snack:
1/4 cup toasted cinnamon vanilla pecans
Lunch:
1 bowl turkey chili
Served with 1 cup roasted tomatoes
Snack:
1 scoop vanilla jayrob egg white protein
1 tbsp blueberry pomgranite flax oil
Blended with 1 cup unsweetened almond milk and 1/2 cup blueberries
Dinner
5 oz rosemary roasted chicken and vegetables. With roasted carrots, celery and onion
1 cup roasted broccoli.

RECIPES:
Blueberry vanilla pancake
6 egg whites blended with 1/2 tsp alcohol free vanilla, 1 pkt steevia, 1/4 cup frozen blueberries thawed. Cook as an omlette on medium to low heat.

Turkey chili
1 tbsp olive oil
5 ribs of celery
1 tbsp minced garlic
1 red pepper chopped
1 small white onion diced
1 carrot chopped
2 lbs ground turkey (white meat)
1 1/2 can low sodium tomato sauce
2 tbsp tomato paste
1 cup water
1 can chopped low sodium tomato
6 tbsp chili powder
1 tsp pepper
1 tsp sea salt
1 tsp onion powder
1/2 tsp cayanne pepper

Saute vegetables in olive oil. Cook turkey down on the side. Combine both. Add remaining ingredients and bring to a boil. Simmer on low for 30 minutes.

Roasted tomatoes
Slice 2 containers of grape tomatoes in half. Drizzle with olive oil, salt and pepper and balsalmic vinegar. Roast on 225 for 20 to 40 minutes until desired doneness.

Roasted Rosemary Chicken and Vegetables
Roughtchop carrots, white onion and celery into the bottom of a roasting pan. Fill the pan half way with vegetable stock. Rub a whole chicken with a premixed combo of 2 tbsp olive oil, 1 tbsp poultry seasoning and 1 tbsp rosemary. Tie legs together with butchers string. Cook uncovered for 90 minutes to 2 hours on 350. Cover with foil and rest for 10 minutes. Slice chicken and check for doneness in the breast.

Roasted Broccoli
3lbs of Fresh Organic Broccoli
Sea Salt and Pepper to taste
3tbsp Organic Olive Oil
Cut and wash Broccoli. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.

DEB’s MENU
5 AM
3 egg whites
3 oz Bison
1 cup green beans
1 cup spaghetti squash

8 AM
4 oz Bison
1 Cup Green beans
1 cup spaghetti squash

11 AM
5 oz chicken
1 cup green beans
1 cup spaghetti squash

2PM
6 egg whites
1 cup green beans
1 cup spaghetti squash

5PM
5 oz chicken
1 cup green beans
1 cup spaghetti squash

RECIPES:
Debbie’s Seasoning:
Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp. black pepper, 1 tbsp. sea salt. Shake on anything. Tastes great.
Debbie’s seasoned chicken
Lay 6 boneless skinless chicken breasts in a baking pan. Brush with olive oil on both sides and season with Debbie’s seasoning on both sides. Top the top with oregano. Cook at 350 for 40 minutes. Cover with foil and rest for 10 minutes

Bison Crock Pot Sirloin
Season 3lbs of bison sirloin with Debbie’s Seasoning. Set inside of a tall not wide crock pot. Top with 3 tbsp of schultz hot sauce. Cook on low for 8 hours. Drain the liquid and shred the meat. Tastes great with more hot sauce on top when you eat. Schultz hot sauce is available at Whole Foods. Bison Siroloin is available at Whole Foods as well. YUM!

Baked Green Beans
3 bags frozen organic green beans
3 tbsp olive oil
½ tbsp pepper

Microwave green beans to defrost and place on a roasting pan. Preheat the oven to 300 and spread seasoning and olive oil over green beans. Bake for 15 minutes and remove.

Spaghetti Squash
1 large spaghetti squash
Organic olive oil
Microwave the squash for 2 minutes. Remove and cut in half with a large, sturdy kitchen knife. Preheat oven to 400. Drizzle olive oil over squash and lay face down on a cookie sheet. Roast for 40 minutes, remove and shred with a fork while still warm.

Bill’s Heart Healthy Menu
Breakfast:
3 egg whites, scrambled
¾ scoop chocolate Jay Robb egg white protein
½ banana
¼ cup steel cut Irish oats

Mid-Morning Snack:
15 walnuts

Lunch:
6 oz BBQ Shredded Chicken
1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:
1 Cinnamon Roll Larabar

Dinner:
6oz agave salmon
2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

Recipes:
Shredded Chicken
7 Boneless Skinless Breasts
Water or chicken stock
1 bottle Bone Sucking Sauce
Put breasts in crock post and fill with water or chicken broth to top. Cook on low for 6 hours. Strain liquid & shred with fork. Add 1 bottle sauce to the chicken & mix.

Roasted Broccoli
3lbs of Fresh Organic Broccoli
Sea Salt and Pepper to taste
3tbsp Organic Olive Oil
Cut and wash Broccoli. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.

Mashed Cauliflower
3 bags frozen cauliflower
2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing
Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots
30 Organic Whole carrots
1 tbsp Olive Oil
Sea Salt and Pepper to taste
Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil.   Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato
6 medium sweet potatoes
Cinnamon and Stevia to taste
1 tbsp agave
¼ cup almond milk
Preheat oven to 400. Wash sweet potatoes and lay on a cookie sheet. Bake for 90 minutes. Remove from oven and let cool. Peel off the skin and mash the sweet potatoes in a bowl. Add agave, almond milk, and more cinnamon and Stevia to taste. Blend with a hand mixer until smooth.

Agave Grilled Salmon
4 - 5 oz pieces of Salmon
Agave Nectar
Olive Oil
Brush about a tsp of Agave nectar on each side of the salmon. Warm a grill pan with 1 tbsp olive oil, on medium heat place all four pieces of salmon on grill pan and there should be a sizzle. Cook on each side for 5 to 7 minutes. Agave will caramelize and be so delicious you might die

11.28 Deb's Meal Plan

Mon, 28 Nov 2011 17:04:00 GMT

Breakfast

2 scrambled omega eggs

10 strawberries

Snack

1 scoop chocolate jay rob egg white protein

1 tbsp chocolate raspberry flax oil

Blended with unsweetened almond milk

Lunch

7 oz pan-seared tilapia

1tbsp chili sauce recipe

2 cups roasted broccoli

2 tbsp quinoa on top of broccoli

Snack

Chocolate cherry no bake protein bar

Dinner

5 oz turkey meatloaf

10 spears roasted asparagus

1/2 cup sautéed leeks

RECIPES:

Pan-Seared Ezekiel bread Crumb Encrusted Tilapia

5 pieces of Ezekiel bread

3lbs tilapia filets

Olive Oil

Salt and Pepper

1 ∏ tsp paprika

1tbsp parsley

1 ∏ tbsp dried minced onion

3 egg whites

Set 5 pieces of Ezekiel bread out over night. The next day crumble the bread onto a cookie sheet. I used a food processor to crumble it. Add 1 tsp salt and 1 tsp pepper, paprika, parsley and minced onion to the breadcrumb mixture and mix together. Bake the bread crumbs at 300 for 10 mins. Set aside to cool. Salt and pepper the tilapia then run it through the egg whites and cover it with the bread crumbs. Warm the skillet over medium heat with 2 to 3 tbsp olive oil in it. Drop the tilapia in the olive oil, there should be a sizzle. Cook for 4 to 8 minutes on each side. I just keep flipping it every 2 minutes for about 12 minutes. Let cool on a wire rack and pat out any extra oil with a paper towel.

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Cut and wash Broccoli. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the broccoli, salt and pepper to taste. Roast on 425 for 20 to 25 mins or until tips start turning brown.

2 cups quick cook oats

1/2 cup natural almond butter

Chocolate Cherry Protein Bar

4 scoops chocolate Jay Robb egg white protein powder

1 tbsp ground flaxseed

1/2 cup water

1 tbsp agave

1 tsp alcohol-free vanilla

3 packets Stevia

1 cup chopped unsweetened dried cherries

Turkey Meatloaf:

3 lbs ground turkey

1 bottle Agave Ketchup

1 tsp pepper

1 tsp garlic powder

1 tsp onion powder

1 tsp minced onion

1 tsp cayenne pepper

1 onion chopped

3 ribs of celery chopped

Mix half bottle of ketchup with the rest of the ingredients. Set a cooling rack inside a shallow foil-lined roasting pan. Form the loaf on top of the cooling rack and top with the other half of ketchup. Cook @ 350 for 90 minutes

Roasted Asparagus

5lbs of Fresh Organic Aspargus

Sea Salt and Pepper to taste

4tbsp Organic Olive Oil

Wash asparagus. Pour out on a large sheet cake pan evenly in one layer. Pour olive oil over the asparagus, salt and pepper to taste. Take your hands and blend it all together and spread it evenly in one layer. Roast on 425 for 20 to 25 mins or until tips start turning brown

Debbie’s Menu:

5am

6 egg white pancake

2 cups baked green beans

8 strawberries

8am

5 oz bison sirloin steak steak shredded

With schultz hot sauce on top

2 cups baked green beans

11am

5 oz grilled Debbie’s seasoning chicken

2 cups baked green beans

2pm

6 egg white pancake

2 cups baked green beans

5pm

5 oz Debbie’s seasoning grilled chicken

1 cup baked green beans

1 cup spaghetti squash

Debbie’s Seasoning:

Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp. black pepper, 1 tbsp. sea salt. Shake on anything. Tastes great.

Debbie’s seasoned chicken

Lay 6 boneless skinless chicken breasts in a baking pan. Brush with olive oil on both sides and season with Debbie’s seasoning on both sides. Top the top with oregano. Cook at 350 for 40 minutes. Cover with foil and rest for 10 minutes

Bison Crock Pot Sirloin

Season 3lbs of bison sirloin with Debbie’s Seasoning. Set inside of a tall not wide crock pot. Top with 3 tbsp of schultz hot sauce. Cook on low for 8 hours. Drain the liquid and shred the meat. Tastes great with more hot sauce on top when you eat. Schultz hot sauce is available at Whole Foods. Bison Siroloin is available at Whole Foods as well. YUM!

Spaghetti Squash

1 large spaghetti squash

Organic olive oil

Bill’s Heart Healthy Menu

Breakfast:

3 egg whites, scrambled

≤ scoop chocolate Jay Robb egg white protein

∏ banana

π cup steel cut Irish oats

Mid-Morning Snack:

15 walnuts

Lunch:

6 oz BBQ Shredded Chicken

1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:

1 Cinnamon Roll Larabar

Dinner:

6oz agave salmon

2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

Recipes:

Shredded Chicken

7 Boneless Skinless Breasts

Water or chicken stock

1 bottle Bone Sucking Sauce

Put breasts in crock post and fill with water or chicken broth to top. Cook on low for 6 hours. Strain liquid & shred with fork. Add 1 bottle sauce to the chicken & mix.

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Mashed Cauliflower

3 bags frozen cauliflower

2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing

Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots

30 Organic Whole carrots

1 tbsp Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato

6 medium sweet potatoes

Cinnamon and Stevia to taste

1 tbsp agave

π cup almond milk

Preheat oven to 400. Wash sweet potatoes and lay on a cookie sheet. Bake for 90 minutes. Remove from oven and let cool. Peel off the skin and mash the sweet potatoes in a bowl. Add agave, almond milk, and more cinnamon and Stevia to taste. Blend with a hand mixer until smooth.

Agave Grilled Salmon

4 - 5 oz pieces of Salmon

Agave Nectar

Olive Oil

Brush about a tsp of Agave nectar on each side of the salmon. Warm a grill pan with 1 tbsp olive oil, on medium heat place all four pieces of salmon on grill pan and there should be a sizzle. Cook on each side for 5 to 7 minutes. Agave will caramelize and be so delicious you might die

10.04 Debbie's Meal Plan

Wed, 05 Oct 2011 15:23:00 GMT

Breakfast

3 egg whites, scrambled

≤ scoop chocolate Jay Robb egg white protein

∏ banana

π steel cut Irish oats

Snack

1 vanilla apricot bar

Lunch

5 oz bison meatloaf

π cup brown rice

2 cups roasted broccoli

8 roasted carrots

Snack

2 containers applesauce

20 whole walnuts

Dinner

5 oz baked tilapia

∏ cup mashed sweet potato

1 ∏ cup mashed cauliflower

RECIPES

Vanilla Apricot Protein Bar

2 cups quick cook oats

1/2 cup natural almond butter

4 scoops vanilla Jay Robb egg white protein powder

1 tbsp ground flaxseed

1/2 cup water

1 tbsp agave

2 packets Stevia

1 cup unsweetened dried apricots

1 tsp alcohol-free vanilla

Bison Meatloaf

2lbs ground bison

1 full bunch celery, chopped

1 whole red pepper, chopped

1 whole green pepper, chopped

1 whole white onion, chopped

2 tbsp tomato paste

2 jars Bone Suckin’ BBQ Sauce

2 carrots, chopped

Olive oil

1 tbsp minced garlic

1 tsp pepper

1 tsp salt

1 tsp cayenne pepper

Sautee all veggies in olive oil. Combine all ingredients, including 1 whole jar Bone Suckin’ BBQ Sauce and form a meatloaf. Set on top of cooking rack and set inside a roasting pan for proper drainage. Pour half of the other jar of Bone Suckin’ BBQ Sauce over the loaf and cook on 375 for 50 minutes. Coat with more sauce and cook for 25 minutes at 350. Turn off the oven and leave the meatloaf in there for another 20-30 minutes until done in the center

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Seasoned tilapia

Brush tilapia sparingly with olive oil. Combine pepper, garlic powder, onion powder and a small amount of cayenne and rub onto tilapia. Equal amounts of all seasonings except cayenne.

Brush olive oil across a foil lined baking sheet so fish does not stick. Bake fish at 350 for 20 minutes flipping 1 time in between. Or until desired doneness

Mashed Cauliflower

3 bags frozen cauliflower

2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing

Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor

Mashed Sweet Potato

6 medium sweet potatoes

Cinnamon and Stevia to taste

1 tbsp agave

π cup almond milk

Roasted Carrots

30 Organic Whole carrots

3 tbsp Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with steevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins

DEBBIE’S MENU

4am

6 egg whites

1 cup spaghetti squash

1banana

10 almonds

7am

4 oz bison crock pot sirloin steak

1 cup spaghetti squash

1 apple cooked in skillet with olive oil and cinnamon

10am

6 egg whites

1 cup spaghetti squash

1 apple cooked in skillet with olive oil and cinnamon

1pm

5oz bison

1cup spaghetti squash

1 apple cooked in skillet with olive oil and cinnamon

4am

6 egg whites

1 pear

20 almonds

7pm

4 oz seasoned roasted chicken

1 cucumber 1 pepporchini chopped olive oil, apple cider vinegar, sea salt and pepper

RECIPES:

Bison Crock Pot Sirloin

Season 3lbs of bison sirloin with garlic powder, onion powder, pepper and a dash of cayenne. Set inside of a tall not wide crock pot. top with 3 tbsp of Schultz hot sauce. Cook on low for 8 hours. Drain the liquid and shred the meat. Tastes great with more hot sauce on top when you eat. Schultz hot sauce is available at Whole Foods. Bison Sirloin is available at Whole Foods as well. YUM!

Spaghetti Squash

1 large spaghetti squash

Organic olive oil

Bill’s Heart Healthy Menu

Breakfast:

3 egg whites, scrambled

≤ scoop chocolate Jay Robb egg white protein

∏ banana

π cup steel cut Irish oats

Mid-Morning Snack:

15 walnuts

Lunch:

6 oz BBQ Shredded Chicken

1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:

1 Cinnamon Roll Larabar

Dinner:

6oz agave salmon

2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

Recipes:

Shredded Chicken

7 Boneless Skinless Breasts

Water or chicken stock

1 bottle Bone Sucking Sauce

Put breasts in crock post and fill with water or chicken broth to top. Cook on low for 6 hours. Strain liquid & shred with fork. Add 1 bottle sauce to the chicken & mix.

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Mashed Cauliflower

3 bags frozen cauliflower

2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing

Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots

30 Organic Whole carrots

1 tbsp Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato

6 medium sweet potatoes

Cinnamon and Stevia to taste

1 tbsp agave

π cup almond milk

Agave Grilled Salmon

4 - 5 oz pieces of Salmon

Agave Nectar

Olive Oil

09.28 Debbie's Meal Plan

Mon, 12 Sep 2011 15:25:00 GMT

SAMPLE MENU

Breakfast

2 scrambled organic omega eggs

1 1/2 cup fresh chopped strawberries

Snack

1 cinnamon vanilla egg white pancake

11/2 cup blueberries

2tbsp sliced almonds

Lunch

5oz baked Debbie’s seasoned chicken

11/2 cup roasted broccoli

2tbsp quinoa on top of broccoli

Snack

1 scoop chocolate egg white protein

1tbsp natural peanut butter

8 strawberries blended

Dinner

5oz grass fed meatloaf

1 cup roasted carrots

2 cup baked green beans

Snack

1/2 scoop strawberry jay rob egg white protein mixed in 1 cup unsweetened almond milk

RECIPES:

Cinnamon Vanilla Egg White Pancake

6 organic egg whites

1 tbsp. organic cinnamon

2 packets Stevia

1 tsp. organic alcohol-free vanilla

Combine all ingredients in a blender and blend on medium for 30-45 seconds. Mixture should be frothy like batter. Heat a skillet and spray olive oil non-stick cooking spray on top. Pour egg white mixture into pan and cook on medium for 1 minute or until top is hard. Flip and cook an additional minute.

Debbie’s Seasoning:

Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp. black pepper, 1 tbsp. sea salt. Shake on anything. Tastes great.

Debbie’s seasoned chicken

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Grass Fed Meatloaf

21/2 lbs. ground grass fed beef. 3 cups chop yellow onion 2 tsp. fresh thyme leaves chopped, 1/2 tbsp. salt and pepper, 2 tbsp. nannies worscherie sauce 1tbsp tom paste. 1/2 cup gluten free bread crumbs 2 egg whites. Mix it all together. Form loaf. Lay on cooling rack sitting inside a half sheet pan. Cover the top with organic valley agave ketchup. About a cup. Cook at 350. For 70 minutes.

Roasted Carrots

30 Organic Whole carrots

1 tbsp. Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins

DEBBIE's MENU

5am

6 egg white omelet

1 cup strawberries with 1tbsp almonds on top.

1 cup spaghetti squash

8am

4 oz bison crock pot sirloin steak

1 apple sautéed in olive oil

1 cup spaghetti squash

11 am

4 oz bison crock pot sirloin steak

1 apple sautéed in olive oil

1 cup spaghetti squash

2pm

6 egg white omelet

1 cup strawberries with 1tbsp almonds on top.

1 cup spaghetti squash

5pm

5 oz Debbie’s seasoned baked chicken breast

1 cucumber

1 cup spaghetti squash

10 almonds

Recipes:

Bison Crock Pot Sirloin

Season 3lbs of bison sirloin with garlic powder, onion powder, pepper and a dash of cayenne. Set inside of a tall not wide crock pot. Top with 3 tbsp. of Schultz hot sauce. Cook on low for 8 hours. Drain the liquid and shred the meat. Tastes great with more hot sauce on top when you eat. Schultz hot sauce is available at Whole Foods. Bison Sirloin is available at Whole Foods as well. YUM!

Spaghetti Squash

1 large spaghetti squash

Organic olive oil

Debbie’s Seasoning:

Into an empty shaker add 2tsp cayenne, 2tbps granulated garlic, 2tbsp granulated onion, 1 tbsp black pepper, 1 tbsp sea salt. Shake on anything. Tastes great.

Debbie’s seasoned chicken

Bill’s Heart Healthy Menu

Breakfast:

3 egg whites, scrambled

≤ scoop chocolate Jay Robb egg white protein

∏ banana

π cup steel cut Irish oats

Mid-Morning Snack:

15 walnuts

Lunch:

6 oz BBQ Shredded Chicken

1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:

1 Cinnamon Roll Larabar

Dinner:

6oz agave salmon

2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

Recipes:

Shredded Chicken

7 Boneless Skinless Breasts

Water or chicken stock

1 bottle Bone Sucking Sauce

Put breasts in crock post and fill with water or chicken broth to top. Cook on low for 6 hours. Strain liquid & shred with fork. Add 1 bottle sauce to the chicken & mix.

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Mashed Cauliflower

3 bags frozen cauliflower

2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing

Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots

30 Organic Whole carrots

1 tbsp Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato

6 medium sweet potatoes

Cinnamon and Stevia to taste

1 tbsp agave

π cup almond milk

Agave Grilled Salmon

4 - 5 oz pieces of Salmon

Agave Nectar

Olive Oil

09.21 Debbie's Meal Plan

Tue, 26 Jul 2011 16:06:00 GMT

Breakfast

1 sweet potato pancake

Snack

1 scoop chocolate jay rob egg white protein mixed with water

1 1/2 cup organic frozen cherries

1tbsp chocolate raspberry flax oil on top

Lunch

5 oz tuna salad

1 sliced tomato with sea salt and pepper with tuna on top

Snack

1 baked apple

1 tbsp almond butter on top

Dinner

5oz baked seasoned chicken breast

2 cups roasted broccoli

1 sliced tomato

Recipes:

Sweet Potato Pancake

1 small sweet potato

6 egg whites

Cinnamon/Stevia to taste

Bake the sweet potato on a foil-lined cookie sheet for 90 minutes at 400. Remove the skin and mash the sweet potato in a large bowl. Combine with 6 egg whites and cinnamon/Stevia to taste. Whisk together, spray a skillet with olive oil, and cook on medium-low heat until done on one side. Cook on other side for 1 minute and let cool.

Tuna salad

5 oz can of white albacore organic tuna in a can with spring water. Sea salt and pepper. Add 1 rib of celery chopped and 2 tbsp brags Hawaiian dressing. Blend together serve on top of tomatoes.

Baked Apple

chop apple in 1/2tbsp olive oil with 1 tsp agave and cinnamon

Seasoned baked chicken

4 bone in skin on chicken breasts. Rub with olive oil inside and outside of skin. Season with pepper, garlic powder, onion powder and a dash of cayenne. Cook on a foil lined baking sheet for 40 minutes. Cover with foil when finished and let rest on counter for 5 minutes. Remove skin and bone and eat breast.

DEBBIE'S MEALS & RECIPES

4 am

6 egg whites

1/4 cup pear

1 1/2 cup green beans with 1 tsp olive oil

7 am

4 oz bison roast

2 cups steamed green beans 1 tsp olive oil

10am

4 oz shredded BBQ chicken

1/4 cup pear

11/2 cup green beans with 1 tsp olive oil

1pm

4 oz bison roast

2 cups steamed green beans 1 tsp olive oil

4pm

6 egg whites

2 cup steamed green bean 1 tsp olive oil

7pm

4 oz bbq shredded chicken

2 cup steamed green beans with 1tsp olive oil

RECIPES

Shredded BBQ Chicken

3 large boneless, skinless chicken breasts1 tbsp garlic powder1 tbsp onion powder2 cups low-sodium vegetable stock2 cups water1 jar Bone Suckin’ BBQ Sauce Set a slow cooker on low heat for 6-8 hours. Line the bottom of the cooker with the breasts and sprinkle with garlic and onion powder. Add the low-sodium chicken broth and water to completely cover the chicken breasts. Cook on low for 6-8 hours, until the chicken is tender and shreds apart with a fork. Drain the liquid and shred the chicken. Place the shredded chicken back in the slow cooker, add the BBQ sauce and mix well. Let the chicken sit on warm for a few minutes before dividing into portions for the week Bison Roast

5lbs bison chuck roast, trimmed Garlic powder Onion powder2 tbsp Shultz's Gourmet Hot Sauce1/4 cup low-sodium vegetable broth1 tbsp olive oil Set a crock pot to high and place the roast in the crock pot. Rub the entire roast generously with garlic and onion powder, then pour 2 tbsp Shultz's Gourmet Hot Sauce on top (can be found at Whole Foods). Cook on high for 1 hour than reduce to low and cook for an additional 5-7 hours, depending on desired doneness. Shred the roast with a fork and mix in 1/4 cup low-sodium vegetable broth and 1 tbsp olive oil to keep it moist

Bill’s Heart Healthy Menu

Breakfast:

3 egg whites, scrambled

¾ scoop chocolate Jay Robb egg white protein

½ banana

¼ cup steel cut Irish oats

Mid Morning Snack:

15 walnuts

Lunch:

6 oz turkey meatloaf.

1 cup mashed cauliflower, 3/4 cup mashed sweet potato and 6 roasted baby carrots

Afternoon Snack:

1 Cinnamon Roll Larabar

Dinner:

6oz agave salmon

2 cups roasted broccoli 2 tbsp brown rice sprinkled on top of broccoli and 6 roasted baby carrots

Recipes:

Turkey Meatloaf

2 lbs lean ground turkey

1 1/2 large yellow onion chopped

1 cup thin chopped celery

2tbsp organic tomato paste

1/2 cup worcheshire sauce (annies organic made with apple cider vinegar & agave) no corn syrup

1/3 cup organic free range chicken stock

1 whole organic egg

1 cup steel cut whole oats

1 cup agave ketchup from whole foods ( no corn syrup)

Sauté onion and celery and cool. Combine all ingredients except ketchup and form a loaf onto a

baking sheet with sides. I usually foil the sheet for ease of cleaning. Add ketchup to the top.

Cook for 1 hour 30 mins at 325. Turn oven off and let remain in oven for 10 more mins.

Roasted Broccoli

3lbs of Fresh Organic Broccoli

Sea Salt and Pepper to taste

3tbsp Organic Olive Oil

Mashed Cauliflower

3 bags frozen cauliflower

2tbsp Annie’s Organic Balsamic Vinegar and Olive Oil dressing

Steam cauliflower in microwave and add to food processor with the dressing. Mash in food processor.

Roasted Carrots

30 Organic Whole carrots

1 tbsp Olive Oil

Sea Salt and Pepper to taste

Peel carrots. Slice on the diagonal into smaller even pieces. Spread evenly on pan and sprinkle with stevia, salt, pepper and olive oil. Roast in a 425 oven for 20 to 25 mins.

Mashed Sweet Potato

6 medium sweet potatoes

Cinnamon and Stevia to taste

1 tbsp agave

¼ cup almond milk

Agave Grilled Salmon

4 - 5 oz pieces of Salmon

Agave Nectar

Olive Oil