Awesome 21 day diet

I've had some questions about the diet that I'm following. It is from an old fitness magazine from years ago but great for re-boosting your metabolism. If you have Spring Break goals or want to begin a journey for better eating, here is the diet I've been following to get there. I promise it isn't that bad. It is hard the first week losing some things that may have been tasty before but it is WORTH IT! First I will post the meal set ups and at the bottom I will post the food options and measurements.

Look for some meals these next few weeks that are diet friendly! I'm going to throw in some post workout smoothies as well.

Week 1: Your metabolic rate is reset (eat these 5 meals a day)
Meal 1: 2 carbs, 1 fruit
Meal 2: 1 fruit
Meal 3: 4 oz. Chicken, 1 1/2 carbs, 1 vegetables
Meal 4: 1 fruit
Meal 5: 4 oz. fish, 3 vegetables, 1 fruit

Week 2: Your metabolism shifts into it's highest gear
Meal 1: 2 carbs, 1 fruit
Meal 2: 1 fruit
Meal 3: 4 oz. Chicken, 2 vegetables
Meal 4: 1 vegetable, 1 Tbs. peanut butter
Meal 5: 4 oz. fish, 3 vegetables

Week 3: Your body blocks New fat deposits
Meal 1: 2 carbs
Meal 2: 1 vegetable
Meal 3: 4 oz. Chicken, 2 vegetables
Meal 4: 1 vegetable
Meal 5: 4 oz. fish, 3 vegetables

Carbohydrates
~1/3 cup brown, white, or wild rice, black beans, kidney beans, lentils, or sweet potato
~1 cup puffed rice, puffed wheat, popcorn
~1/3 baked potato
~1/2 cup oatmeal, bran flakes, corn grits, cream of rice, cream of wheat, couscous, bulghur wheat
~1/2 cup corn, winter squash, green peas
~1 medium artichoke

Fruit
~1 medium apple, pear, peach, orange, nectarine
~1/2 banana, grapefruit, mango, cantaloupe, papaya
~1/2 cup cherries, applesauce
~1 cup grapes, watermelon, pineapple, cranberries, currants, berries
~2 kiwifruit, guavas, plums, tangerines
~3 apricots, peaches, dates, prunes

Vegetables
~1/2 cup pumpkin, onion, sauerkraut
~1 cup asparagus, broccoli, Brussels spouts,  cauliflower, turnips, collard, kale, mustard greens, green or yellow squash, peppers
~2 cups celery, cabbage, cucumber, mushrooms, spinach
~3 cups alfalfa sprouts, beet greens, iceberg or romaine lettuce
~4 cups endive, Swiss or ruby chard
~1 tomato

Freebies! (my favorite)
~ Condiments: ketchup, barbecue sauce, nonfat sour cream, soy sauce or tamari, miso, teriyaki sauce, pickles, mustard, Worcestershire sauce, and horseradish.
~All dry seasonings, spices and herbs
~Garlic, chives, watercress, radishes
~Nonfat salad dressings and mayonnaise (Mix mustard and mayo for lowfat tartar sauce)
~Butter substitutes, cooking sprays
~Salsa, tomato juice, vegetable juice, oil free tomato/marinara sauce, fat-free vegetable broth, fat-ree chicken broth (up to 1/3 cup daily)
~Lemon and lime juice, vanilla and other extracts, vinegars
~Light jams, jellies, and syrups (up to 2 Tbs daily)
~Nonfat milk or soy milk (I prefer Almond milk) *1 cup daily
~Artificial sweeteners


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Homemade bagel pizzas

Living on the mountain the weather is so unpredictable. Four days ago we were all snowed in, yesterday it was 68 degrees and sunny and today we had thunderstorms and flash floods that have us all trapped indoors. Not knowing what to eat for dinner my roommate and I rummaged through the cabinets for something to eat. I had some bagels, some left over sauce from Stromboli and some left over cheese. Oh the things you can do with leftovers!

Bagels weight in at only 1 gram of fat per bagel. Unlike bagel bites you purchase in the frozen foods section, home bagel bites are preservative free! If you're fortunate enough to have left over toppings (we did not) then add those atop of your bagels!

Prep time: 3 min
Cook times: 10 min
Ingredients:
2 Bagels
Marinara Sauce
Mozzarella Cheese
 Instructions:
1. Split your bagel in two and spread sauce on each halve.
2. Place or sprinkle cheese on top of the sauce.
3. Bake on 350 degrees for 7-10 minutes or until cheese is melted. 

Skillet Cajun Flounder

This was a first timer! After a trip to the gym we needed something yummy so I thought I would give this a try. If you like tomato based meals, you'll love this one. It is super quick and very satisfying! Thaw your fish before hand.


Prep time: 10 min
Cook time: 12-15 min


Ingredients:
4 Flounder (I used 6)
2 cans of diced tomatoes
3/4 c onion diced
3/4 c green bell peppers diced
1 T Cajun Spice (or to taste)
1 tsp Basil
1 tsp Garlic or 1 garlic clove *minced*
1 T olive oil


Instructions: 
1. Combine 1 T of Olive Oil and 3/4 cups of onion in skillet on medium heat. Let it heat for a few minutes until the onions are soft.
2. Add bell peppers, tomatoes, and spices. Leave on medium heat until bell peppers are soft.
3. Add raw flounder into the sauce.
4. Cover for 12-15 minutes on medium heat. Cook until flounder is done and flakes.



Final Steps: Serve fish and sauce HOT over rice or with sides!

Chicken Herb Meatloaf w/ Pitas

I tried this recipe a few years ago when I was at the beginning of my culinary adventures. It came to my memory last night so I decided to give it ago again. What is with Wal-mart packaging red peppers in plastic wrap? It was moldy so only green peppers made it in this time. You can use 2 lbs of ground chicken or 4 large chicken breast processed raw in a food processor. The ingredients list seems long but most of the items you have lying around your pantry.

Prep time: 20 min (with raw chicken breast) 10 min with ground chicken breast
Cook time: 1 hour 10 minutes

Serves: 4+
4 raw chicken breast or 2lbs ground chicken
1/2 c green bell pepper
1/2 c red bell pepper
1/2c onion
2 large eggs
2 teaspoons Greek seasoning
1 teaspoon Olive Oil
1/2 c dry bread crumbs
1/3 c light mayo
2 tablespoons dried parley
1/2 teaspoon lemon zest
1/4 tsp salt
1/4 tsp pepper

Instructions:
Pre-heat oven to 350 degrees

Step 1: Process raw chicken breast
Step 2: Saute peppers and onions on medium heat for 5-7 minutes with teaspoon of olive oil
Step 3: Add tender veggies to a bowl with the ground or processed chicken
Step 4:Add all remaining ingredients (spices, bread crumbs, mayo, eggs)
Mix until combined and bake in 9x5 or 9x9 baking dish for 1 hour 10 minutes



Final Steps: Serving
Thinly slice cook meatloaf and serve inside of pita. 

Topping Options: Sliced Cucumbers, Sliced tomatoes, olives, (plain yogurt or ranch dressing), lettuce, & feta cheese.

Bubble Up Pizza

This does not fit the diet I'm following but with low fat cheese and turkey pepperoni it can become slightly healthier. I found this recipe and since we are such Pizza lovers we figured it would be yummy. This recipe has lots of room to play with. If you like veggies or other meats feel free to add!

Prep time: 10-15 min
Cook time: 25-30 min

Serves: 4+
2 cans 12 oz Buttermilk biscuits
1 jar pizza or marinara sauce

30 pepperonis
2 cups Mozzarella Cheese

Instructions:
Preheat oven to 375 degrees.  
Step 1: Cut each biscuit into fours and place in medium bowl.  
Step 2: Toss biscuits with pizza sauce.  
Step 3: Add pizza topping (peps) and half of the cheese. Toss until well blended.  
Step 4: Spray a 9x13 pan with cooking spray. Pour biscuit mixture into pan and top with remaining cheese.  
Final Steps: Bake at 375 for 25-30 minutes, or until biscuits are done.

*Serve with salad or alone :) Enjoy!!

Strawberry and Cream Cheese (grilled cheese) French toast

Complicated title but this breakfast is fabulous both grilled cheese or French Toast style. My boyfriend is a fan of french toast however, I would be satisfied if the egg wasn't involved at all. So I made this breakfast both ways and it came out tasty both ways. The French toast section of the recipe are highlighted in red.

Prep time: 5 min
Cook time: 5 min

1 Serving:
2 slice of bread
Plain Cream Cheese
2 Strawberries
Butter Spread
Syrup
1 egg
**Powdered sugar optional**

Instructions:
Step 1: Spread cream cheese to taste of inside of two slices of bread.
Step 2: Slice strawberries thin and spread across bread on top of cream cheese.
Step 3: Close like a sandwich and spread butter on outside of bread (like a grilled cheese).
Optional Step:*Or dip in egg on both sides
Step 4:Place sandwich on skillet on medium heat. Cook until golden brown or until contents are melted.

 Final Steps:
Serve with syrup or powered sugar.

Teriyaki Chicken and Broccoli

Since I've been dieting in preparation for my last Spring Break Cruise, my diet has consisted of eating a lot of chicken. It became extremely redundant and non satisfying at all. I had some Teriyaki sauce left over from the Anniversary Chicken I made a few weeks ago so I decided to use it and this is what I came out with. I suggest using Low-Sodium Teriyaki sauce. It taste better to me and has way less sodium. This is super quick and easy and will be my go to on a lazy night!


Prep Time: 5 min
Cook Time: 15 min

 2-3 Boneless Skinless Chicken Breast
1-2 c of frozen or raw broccoli
1 bag or 2 cups of Success rice
1/4 c of LOW SODIUM Teriyaki Sauce
Spices to taste *Cayenne Pepper, basil, salt and pepper*
(To be fancy)
Small can of mushrooms
1/2 c onion
1/2 bell pepper
2 tbs Olive Oil

Instructions:
Step 1: Pan sear chicken and cut into 1 inch cubes
Step 2: Boil broccoli for 5 min (do not fully cook)
Step 3: Boil Rice for 10
Step 4: Strain Broccoli and add to pan with cooked chicken
(To be Fancy) *optional
Step 4.1 Saute onion, bell pepper, and mushrooms in a seperate skillet on medium heat for 5-7 minutes.
Step 5: Add Teriyaki sauce and cook on high heat with chicken and broccoli.
 

Final Steps: Serve with rice and sauteed veggies.

Chicken Pillows

If you have never had Chicken Pillows, this is absolutely the most thing requested in my family. Any time I ask "What do you want for dinner?", my boyfriend immediately begs for these. This recipe can easily be made healthy and is so delicious! Boil your chicken before you shred and it is 10x easier.


Prep time: 30-50 min
Cook Time: 18 min
Ingredients:
4-6 Chicken Breast
8 oz Cream Cheese (I use1/3 less fat)
1 can cream of chicken soup
1 pkg Ritz Crackers
1-2 Rolls of Crescents (dough)
     **1 roll if 4 chicken breast. 2 rolls if 5 or 6)
1/4 c butter
1 egg w/ 1 tbs water

For healthiest meal outcome choose fat free cream cheese, 98% fat free soup, and hint of salt Ritz Crackers.

Instructions:
Preheat oven to 350 degrees and defrost chicken breast.
1: Shred chicken breast in skillet  
2: Combine cream cheese and butter in a bowl and soften.
3: Combine shredded chicken, cream cheese, and butter and mix well.
4: Mix 1 egg and 1 tbs of water in a small dipping bowl

5: Smash pkg of Ritz Crackers and spread on plate.
6: Roll out crescent dough and fill with 1tbs (or so) of the mixture.
7: Roll the crescent closed around the mixture.


8: Dip and cover the roll into the egg/water mix. Then roll around in the crackers. (We call this the dip and roll)
9: Spread out finished rolls on a baking sheet and bake for 18 minutes.
10: While your rolls are baking, cook cream of chicken soup on stove top. I add any left over chicken mix to the soup.

Final Steps: After your rolls are finished serve with soup over top of your rolls and with rice.

Anniversary Chicken

Tonight I went a little Pinterest crazy trying to find something to make my family before I head back to Grad School. I stumbled across this recipe and my Dad sounded intrigued so I had to try it. It has a fairly easy prep and is an inexpensive meal. It was about an hour prep for me. I'd never chopped green onions before so I used this video to make sure I did it right.

http://www.monkeysee.com/play/16822-how-to-cut-green-onions


Ingredients:

2 tablespoons vegetable oil

6 skinless, boneless chicken breast halves

1/2 cup teriyaki sauce (or 1/3 cup if too salty)

1/2 cup ranch dressing

1 cup shredded Cheddar cheese

3 green onions, chopped

1/2 (3 ounce) can bacon bits

Instructions:

(Preheat oven to 350 degrees.    
Step 1: In a large skillet, heat oil over medium-high heat and add chicken breasts.
         Saute 4 to 5 minutes each side, until lightly browned. (I lightly seasoned my chicken with cayenne pepper).

Step 2: Place browned chicken breasts in a 9x13 inch baking dish.
Step 3: Brush with Teriyaki sauce and spoon on ranch dressing. 
Step 4: Sprinkle with cheese, green onions and bacon bits. 
Step 5: Bake for 25 to 35 minutes, or until chicken is no longer pink and juices run clear. 

I served with Mashed potatoes and green beans. Super yummy and the family loved it.