07 October 2013

Eat Clean: Week of October 7th meals

Alright, alright- so we're one day behind already.
But you guys:
There was football.

I lucked into tickets sitting in the second row in the end zone.
Sorry I'm not sorry.

Also, Who-Dey, Tom Brady.

Okay, down to business.

Meals this week are fairly simple.  Everything can be done ahead of time and for breakfast and lunch there is (almost) no cooking involved.

Breakfast this week is the "Power Protein" box:

Here's what ya need:
1 egg (Go ahead and eat two if you aren't a tiny 105 lbs and 5'2" like me)
A bunch of grapes
2 slices of low-fat cheese
1/2 an apple (not pictured)

And here's what ya do:
Hard boil your eggs
Put everything else in a box 

Note:  Want your hard boiled eggs to look like mine?
I use this technique from Cooking Light, and it has never failed me.

So there.  Breakfast is so easy this week.  I made all my eggs ahead of time and put them in an ice bath.  I'll peel them on a daily basis.

Lunch this week is a veggie and hummus wrap with carrots and celery.

Here's what ya need:
Any kind of wrap of your choice (I'm doing rosemary)
Cucumber- sliced
Roasted red peppers- drained, dried and halved lengthwise
Alfalfa sprouts
Carrots and Celery (that is on the side, handle it however you want, boo)

And here's what ya do:
Spread hummus onto your wrap, put everything else in, and roll it up.

Snacks are simple too.

Morning snack is the remainder of your apple with peanut butter.
Afternoon snack is 5 oz. of plain greek yogurt with strawberries and 1/2 tbsp agave nectar.
I bought 6 oz mason jars to put this in so that I could buy the larger yogurt versus having to buy the more expensive individual sized yogurts.

We can go over dinner tonight too.
Tonight is grilled chicken with sauteed spinach and tomatoes.
Another easy one.

You'll need one chicken breast, a few generous handfuls of baby spinach, and about 1 cup of cherry tomatoes.
Additionally, grab some garlic, salt, pepper, olive oil and balsamic vinegar.

Sprinkle chicken with pepper and a little bit of salt
Add one whole clove of garlic to oil in your grill pan and let it cook for about 1-2 minutes.
When you can smell the garlic, take it out of the pan and discard.
(You are seasoning the oil, so don't leave it on too long or it will become bitter)
Cook chicken on both sides until it is cooked through.  About 5-6 minutes on each side depending on thickness.
In the last 30 or so second of cooking, drizzle with balsamic vinegar.
Remove from pan to cutting board and let rest about 3-4 minutes.

While your chicken is cooking add some minced garlic is a dash (barely a teaspoon) of oil.
Cook about 1 minute.
Add tomatoes and saute for 3-4 minutes.
Add spinach and stir in until wilted- this will only take about 30 second to a minute.

Eat.  The whole thing should take less than 20 minutes to prepare, including prep.

Here is your shopping list for the week:

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