Allie’s Recipes :)

Ok here are some of my favorite recipes!!!

Egg White Veggie Omlette Mashup
Add a little olive oil and garlic to a frying pan
Cook as many veggies as possible! Onions, mushrooms, spinach, peppers-whatever
Add in egg whites and scramble it all—looks gross, tastes great!
You can also put the whole thing in a whole-wheat wrap with some low-fat cheese and its even yummierrr

Naked Burrito
Cook up some brown rice- instant is fine
Heat up black beans
Sautee veggies like you would for the eggs but add Ground Turkey- half the fat and double the protein as beef
Add whatever spices you like- chili, red pepper, black pepper, cumin, and hot sauce
Layer it all in a bowl and add some avacado/guac if you like
No cheese or sour cream
Then just chow down on that sucka—you eat so much less when its not in a wrap plus save the calories of the wrap 

Guilt-Free Shrimp Scampi
Start with olive oil/garlic—DUHHH
Add frozen or fresh shrimp-no tails
Add some chopped broccoli to the mix
Squeeze some lemon and add more garlic if needed
Cook up some whole-wheat pasta/spaghetti 
Serve with the shrimp mixture over pasta
(with pasta its ok in small portions esp if you add veggies—one person should eat the amount they could hold in their hands- about one cup, and red sauce/olive oil is wayyy better than any creamy sauces)


Better Shepherd’s Pie
AGAIN cook up some ground turkey with a little garlic/olive oil
Heat up corn kernels
Make mashed sweet potatoes- instant o from scratch
If from scratch just peel some sweet potatoes, cut them in half and boil
When the pieces are soft, put them in a bowl and mash those suckas up!
You can add a little bit of butter substitute or margarin ifff you need it, but they are good enough alone.
Layer all three ingredients in a baking dish- heat and enjoy when you’re ready!

TACO SALAD—my favvvvv!!
Ok so start choppin up veggies—romaine lettuce, avacado, whateverrrr you likeee
Add black beans
Cook ground turkey like you would for the naked burrito
Add the ground turkey on top when it cools down
Squeeze some like on that bitch and enjoy—its so good you don’t even need dressing!

Sauseeeeege Mix!
Olive oil/garlic in a frying pan (I swear I sweat this stuff out)
Cut turkey sausage into pieces, and add to pan
Add chopped peppers and onions(you can cheat and use frozen ones, so much easier)
Let it all cook together juices flowwinnnn
Serve over whole-wheat pasta. Supa dupa yummyyy

Chicken and Veggie Stir-Fry
Grill or bake skinless chicken breast
Cook brown rice
In a frying pan cook up peas, corn, sugar snap peas, carrots, whatevsssski
Add brown rice to pan, and chop chicken to add.
Spice with black pepper

Clean Eating

Ok so this is the hardest part of all— food. We love food, were gonna eat a lot and not get hungry. If you starve for too long your body will think its not gonna get food again for a while so it will hold on to whatever it gets. If you eat every few hours your body will stay in burn mode, and continue to digest food and keep your metabolism up! No one has a ton of time to dedicate to eating so I suggest you prep all your food on Sunday so it is ready when you are hungry. Bring a little cooler with you if you can with your meals ready. Try to eat only whole, clean foods meaning not a bunch of processed ingredients that you have no clue what they are. Drink a tonnn of water, and take a multi-vitamin as well as fish oil everyday! Ok for the guidelines:

NO: 

• soda
• fruit juices
• fried food
• white flours
• white sugars
• processed foods
• Ketchup, Mayo, ect.

LIMIT:

• butter
• salt
• red meat
• eating at restaurants

Every meal should be a combination of complex carbohydrates and lean proteins so choose from the lists below to create your meals! The protein should be about the size of your hand, and the complex carbs about the size of your two hands cupped.

Proteins:

• Egg Whites Turkey (not cold cuts, ground turkey is awesome though)
• Pork Tenderloin
• Chicken (breast or ground)
• Tuna (if you like it, i hateee it)
• Beans/Legumes
• Natural Peanut Butter
• Whey Powder
• Fat-Free Greek Yogurt
• Cottage Cheese
• Almonds/Nuts

Complex Carbs:

• Leafy Greens (lettuce, spinach, kale)
• Broccoli
• Whole Grain Bread
• Whole Wheat Pasta
• Whole Wheat Wraps
• Bananas
• Berries
• Oatmeal
• Brown Rice
• Organic Granola
• Other Fruits/veggies (not toooo much fruit—alot of sugar)
• Sweet Potato

Extras:

• Olive Oil
• Truvia
• Pepper
• Spices
• Mustard

So for example:

• breakfast- egg whites cooked with spinach and broccolli and some yogurt
• snack- homemade trail mix- nuts, seeds, granola, dried fruits
• lunch- salad with chicken and light olive oil dressing
• snack- natural pb on banana
• dinner- Ground turkey stir-fry with brown rice and veggies
• post-workout snack- protein shake

the key is to always make sure you have good food on hand so you don’t binge on junk when you are starvinggg— but if you do have an off day no worries. Just start fresh the next day and do not feel guilty! You can get creative with it of course, so that you do not get bored! i usually fall off the wagon on the weekends but I have been trying really hard not to because then I feel like crap. My biggest motivation is how I feel when I eat good foods vs. how i feel when i eat junk! Hope this all helps! Let me know what you think! XOXO