Dumbbell Exercise

8/3/2019 Dumbbell Exercise

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Breakfast

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Lunch

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- Dinner

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Super Low Carb Sample Meal Plan


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Snack

- -Lunch

- Snack

- Dinner

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Breakfast

Omelette cooked with non stick spray and 4 egg white

1 slice cheese, 1/4 cup diced onions, 1/4 cup sliced

tomatoes. Cup of coffee.Snack

Protein shake blended with 8 ounces non-fat milk.

Lunch

1-2 boneless skinless chicken breasts with 1 cup

steamed spinach.

Snack

Variable amount of sliced celery sticks, or 1/2 an appl

with a 6 oz. can tuna fish packed in water.

Dinner

12 oz. lean beef steak with steamed asparagus.

Mass Builder Sample Meal Plan


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Breakfast

6 egg whites with one yolk scrambled in non-stick

spray, 1 turkey sausage link, 2 slices wheat toast, 1

bowl oatmeal, a glass of 1% fat milk, coffee.Snack

Protein drink blended with 1% fat milk and a banana.

Lunch

2 boneless skinless chicken breasts or 2 fish filets, a

baked potato, 2 cups steamed vegetables.

Snack

Protein drink blended with 1% fat milk, and a sideorange or apple.

Dinner

12 oz. lean beef steak with 6 oz. pasta in bottled

marinara sauce and steamed asparagus.

Snack

A half cup brown rice, and either 4 scrambled egg

whites or a grilled turkey breast.

Breakfast

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- - Sal's Alfredo Pasta3/4 lb l b f h i


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3/4 lb. low carb pasta of your choice

3 1/2 cups chicken broth

2 cups 1% fat milk

2 oz. low fat ham diced

1 1/2 teaspoons cornstarch

1 cup light or non fat sour cream

1/2 cup Parmesan cheese

3 turns of fresh milled black pepper

In a 6 quart pot combine the broth and milk and bring to a

covered boil. Reduce it uncovered for 5 minutes and set asid

in the pot. Mix the ham and cornstarch in a bowl with 2

tablespoons of water and stir until thickened, then add it to

the pot and bring back to a slow boil, cooking while stirringfrequently until thickened to a light sauce. Slowly stir in the

sour cream and Parmesan cheese and toss the entire mixture

with the cooked pasta to serve.

Thank you Sally D. I love it. This one will definitely tak

the blues away.

Where theres a will theres a way for low carb, low fa

Alfredo!

Rinas Southwest Style Lasagna

l b ill

Spoon a 1/2 inch layer of cooked ingredients into the bottom

of a and 9 x 13 x 1 baking pan then slice the tortilla to


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4-6 low carb Tortillas

1 tablespoon olive oil

1 sliced onion

2 cloves garlic

1 tablespoon chili powder

3/4 cup water

1 6 oz. can tomato paste

2-3 tablespoons salsa (optional)

1 12-15 oz. can black beans drained

1 12-15 oz. can sweet corn drained

1 15 oz. package plain yoghurt or part skim Ricotta cheese

1 1/2 pounds lean ground beef or turkey

1/2 cup diced mild green chiles

3/4 cup Mozzarella cheese, preferably low fat


Preheat oven to 350 F. Saute onions ann garlic until almost

tender then add the meat and brown it. Stir in water and

tomato paste. I add 2-3 tablespoons of salsa here. Stir in

beans and corn and bring to a boil then simmer for 5 minutes.

o a a d 9 3 ba g pa e s ce e o a o

allow even layering and put down the first layer. Spread the

Ricotta, chiles, Parmesan cheese for another layer and then

top with tortilla, then another layer with the Mozzarella

cheese. Cook covered in a preheated oven at 360 F for abou

20-25 minutes or until the ingredients are hot to the touch, budont burn yourself.

Thank you Rina! Thats a healthy nutritious lasagna

with a Southwest flair!

Gina's Power Pancakes Johnnys Summer Salad


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By Gina Aliotti, Miss Figure Competitor, Santa Barbara, CA

1 1/2 cups oatmeal

1-2 scoops protein powder (I use vanilla flavor)

1/4 cup raisins, optional because high carb

1/4 teaspoon cinnamon

1/4 teaspoon vanilla extract

1-2 tablespoons honey or 1-2 packets artificial sweetener

3 egg whites, more if needed

Mix all the ingredients in a bowl adding enough egg whites to

achieve a good consistency which should be similar to that of

a meat loaf. Flatten out a large spoonful or two or enough to

make a pancake into a heated pan coated with cooking spray.

You can make them as large or small as you like.

Feel free to experiment and change the recipe to your taste.

Gina won't mind. I pour either regular or sugar free syrup

over them, or strawberry jam. Live dangerously!

Thank you Gina. High protein with good carbs. I may

never eat regular pancakes again. Go Figure!

Dressing Ingredients

2 tablespoons brown or Dijon mustard

3-4 cloves crushed garlic

2 tablespoons Worcestershire sauce

4 tablespoons extra virgin olive oil

5 tablespoons red wine vinegar

3 dashes red pepper sauce

3 turns of a fresh black pepper mill


1 anchovy, optional topping

Salad IngredientsUse a desired amount of these: butter lettuce, and sliced red

onions, tomatoes, mushrooms, bell pepper, celery.

To Mix

Toss the salad ingredients with the dressing in a wooden sala

bowl or a bowl of your choice.

This is great with a flank steak. Feel free to play with

ingredients, and I must admit, I never measure. Enjoy

Sukis Orient Express Salad Dressing

6 t bl i i i

Taylors Red Yellow Green Steak Salad

O 10 fl k t k b b d b il d d li d


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6 tablespoons rice wine vinegar

4 tablespoons liquid amino acids, sold at a health food store,

tastes like Soy sauce

3 tablespoons chopped Cilantro

1 tablespoon lime juice

1 tablespoon shallots

1 tablespoon chili Sesame oil

1 pack sugar free sweetener

2 tablespoons black bean garlic sauce

Mix the ingredients in a container and shake your booty. Add

to your favorite greens. Optionally top with broiled white

meat chicken or Ahi tuna.

Thank you Suki. Tastes great. Is that your

Grandmothers recipe?

One 10 oz. flank steak, barbecued or broiled and sliced

1 cup each of red, yellow, and green bell peppers chopped

1/2 cup red onion chopped

4 tablespoons red wine vinegar

2 tablespoons extra virgin olive oil

1 tablespoon liquid amino acids, sold at a health food store,

tastes like Soy sauce

2 oz. Parmesan cheese

1 pack sugar free sweetener

Pinch of crushed red pepper flakes

3 tablespoons sliced raw almonds

Combine all ingredients except steak and toss in a bowl, the

serve topped with flank steak.

A great summer salad, Taylor. Thank you!

Pizza Cousin

1 large low carb flour tortilla

Chicken Francesca

B F R d L l M t A Ch f


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1 large low carb flour tortilla

6 oz. bottled cooked tomato sauce

4 oz. shredded Mozzarella cheese

1 oz. Parmesan cheese

2 oz. each of these diced together: green bell pepper, onion,

turkey sausage link

1 garlic clove optional if you like garlic

This recipe has no set ingredients, if you want to add fresh

vegetables or left-overs of your choice.

Saute chopped onion, garlic, bell pepper and turkey sausage

in non stick spray and put aside. In a baking pan, cover the

low carb tortilla with a layer of tomato sauce, then top withthe saute mix, before the Mozzarella and Parmesan cheese.

Bake at 350 F. watching carefully until the cheese melts.

To the pizza cousin. Thanks cuz!

By Francesca Randazzo, Local Monterey Area Chef

Approximately 1/2 bag low carb soy chips, available at man

stores now (Francesca prefers Ranch Flavor but you can

change to suite your taste)

1 bunch parsley chopped fine5 cloves garlic chopped fine

4 oz. low fat Parmesan cheese

4 egg whites

4 skinless boneless skinless chicken breasts

Preheat oven to 350 F. Pound the chicken breasts with a

mallet to flatten them some. Grind some chips fine in a food

processor or something similar and add the parsley, garlic an

cheese. Dip the breasts in egg whites and bread them with thmixture, then bake in a cooking pan coated with non stick

spray for approximately 35 minutes. Serve with a side of

various tomatoes with vinegar and oil dressing.

Thank you Cesca! Theres nothing better after my

workout than having this Sicilian treat with a glass of

red wine on the deck. Heaven can wait!

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Date post:	06-Apr-2018
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Dumbbell Exercise

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