Sunday, November 1, 2015

I am creating this blog to keep track of recipes and easily share with friends.


VEGGIES
Kale
Collard Greens
Spinach
Brussels sprouts, chopped or 5 medium
Broccoli, chopped
Asparagus, 10 large spears
Beets, 2 medium
Tomatoes, chopped, cherry or 2 medium
Squash (summer) sliced
Winter squash (all varieties) cubed
String Beans
Peppers, sweet, sliced
Carrots, sliced or 10 medium baby
Cauliflower, chopped
Artichokes, 1/2 large
Eggplant, 1/2 medium
Okra
Jicama, sliced
Snow Peas
Cabbage, chopped
Cucumbers
Celery
Lettuce (not iceberg)
Mushrooms
Radishes
Sprouts
Onions


FRUITS
Raspberries
Blueberries
Blackberries 
Strawberries
Watermelon
Cantaloupe
Orange - 1 medium
Tangerine (2 small)
Apple- 1 small
Apricots-4 small
Grapefruit- 1/2
Cherries
Grapes
Kiwi
Mango
Peach (1 large)
Nectarine
Pear 
Pineapple
Banana
Papaya
Figs (2 small)
Honeydew
Salsa
Tomato sauce, Marinara


PROTEINS
Sardines (7 medium)
Boneless, skinless chicken or turkey breast, cooked, diced
Lean ground chicken or turkey, cooked
Fish, freshwater (talapia)cooked, flaked
Fish, freshwater (catfish, trout) cooked, flaked
Fish, cold water, wild caught (salmon) cooked, flaked
Game: buggalo (bison, ostrich, venison, cooked, diced
Game: lean ground (>=95% lean) cooked diced
 Eggs, 2 large
Egg Whites, 8 large
Greek yogurt, plain 1%
Yogurt, plain 2%
Shellfish (shrimp, crab, lobster) cooked
Clams, canned drained
Red meat, extra-lean, cooked, diced
lean ground red meat (>=95% lean) cooked
Shakeology, 1 scoop
Tempeh
Tofu, firm
Pork Tenderloin, diced cooked
Tuna, canned light in water, drained
Cottage cheese, 2 %
Protein powder (hemp, rice, pea) 1 1/2 scoops, approx 42g T
Protein powder (whey) 1 1/2 scoops, approx. 42g


CARBOHYDRATES
Sweet Potatoes
Yams
Quinoa, cooked
Lentils, cooked, drained
Edamame, shelled
Peas
Re fried beans, non fat 
Brown rice
Wild rice
Potato (1/2 medium)
Corn on the cob 
Amaranth 
Millet
Buckwheat
Barley
Oatmeal
Pasta, whole grain
Couscous 
Bread, whole grain 1 slice
Tortila, whole wheat, 1 small
Tortilla (corn) 2 small


HEALTHY FATS
Avocado, mashed or 1/4 medium
12 almonds whole, raw
8 cashews
14 peanuts
2 pistachios 
10 pecan halves
8 walnut halves
Hummus
Coconut milk, canned
Feta cheese, crumbled 
Goat cheese, crumbled 
Mozzarella, shredded 
Cheddar, shredded
Parmesan, shredded 

*excluse Dairy if following the countdown to competition plan.