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05 Feb 2013
05 Feb 2013

I know what you’re probably thinking, “here’s another person telling me to set goals to achieve the results I want” or “it’s easier said than done!” Well I know it can be tedious and sometimes annoying when you ask someone how they achieved their physique or how they made something successful and they respond with “I’m really goal orientate/focussed or “I set short term goals first to keep me on track with long term goals”.

12 Dec 2012
12 Dec 2012

Ingredients

  • 500 gm Lean ground turkey breast, serving size is 120gm Women, 150gm Men
  • 1 package Low Sodium Onion soup mix
  • 1 egg white
  • 1 cup broccoli
  • Small house salad with 1 tablespoon each of vinegar and oil dressing.

12 Dec 2012
12 Dec 2012

Ingredients

  • 2 portions brown or black rice (about ½ cup uncooked)
  • 2 portions lean ground sirloin (about 250gm)
  • 1 Tbsp. toasted sesame oil
  • 3 cloves garlic, minced
  • 3-4 green onions, sliced
  • 1 cup broccoli slaw (found in produce department)
  • 1 cup red cabbage, shredded
  • 1 Tbsp. lite gluten free soy sauce (low sodium)
  • Crushed red pepper flakes, to taste

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 kg ripe plum tomatoes, stem ends trimmed, cut into thin wedges
  • 1/2 medium onion, peeled and cut into thin wedges
  • 2 strips orange zest, cut into thin slivers
  • 2 cloves garlic, minced
  • 1 tablespoon extra-virgin olive oil
  • 1/3 cup pitted Kalamata olives, coarsely chopped
  • 1 tablespoon chopped fresh rosemary
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 kgs salmon fillet, (about 1 1/2 inches thick), skin removed, cut in 4 pieces

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 rockmelon
  • 2 portions low-fat cottage cheese

12 Dec 2012
12 Dec 2012

Ingredients

  • 100 gm light, fat-free, sugar-free vanilla yogurt
  • 1 serving vanilla protein powder
  • 1/2 cup fresh or frozen raspberries
  • 1 squeeze of lime juice
  • Stevia sugar substitute, to taste
  • 3 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 serving chocolate protein powder
  • 250 ml cold skim milk or water
  • 1/3 cup frozen raspberries, unsweetened
  • 6 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 cup almond milk
  • 1 scoop protein powder
  • 1 tbsp cocoa powder
  • 1/2 tsp vanilla
  • 1 pkt stevia
  • 1/3 tsp xanthan gum
  • 1/2 tsp guar gum
  • 17-18 ice cubes (225g)

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 scoop chocolate protein powder
  • 1 tbsp cocoa
  • 2 pkts stevia
  • 1/2 tsp baking powder
  • 3 tsp unsweetened applesauce
  • 1 egg white

12 Dec 2012
12 Dec 2012

Ingredients

  • 3 cups of oats or quinoa flakes
  • 1 cup honey or brown rice syrup
  • 1 cup peanut butter (with no added sugar or salt)
  • 1 cup protein powder ( I usually use one of Chris's mass gainers, not sure if the quantity would differ with an isolate)
  • 1 cup total of add ins (eg. walnuts, dry roasted almonds, sesame seeds, pine nuts, pepitas, raisins, cranberries etc)

12 Dec 2012
12 Dec 2012

Ingredients

  • 28 g oats (100 cals) or 40g oats (150 cals)
  • 1 egg white (I have used a whole egg before with success using the 40g oats)
  • 1 tbsp water
  • 1/4 tsp baking powder
  • 1/2 - 1 tsp italian herb mix or basil etc

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 cup cold skim milk or water
  • 1 servings vanilla protein powder (women 1 scoop, men 1.5 scoops)
  • 1 Tbsp. fat-free, sugar-free pistachio instant pudding mix
  • 1/2 Tbsp. chopped pistachios

12 Dec 2012
12 Dec 2012

Ingredients

  • 250 ml. cold water
  • 1 scoop vanilla protein powder, for women
  • 2 scoops vanilla protein powder, for men
  • 1/2 cup unsweetened pineapple chunks
  • 1/4 tsp. coconut extract
  • 5-6 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 4 hard-boiled eggs, discard 3 yolks and chop
  • 1 Tablespoon Light Mayo
  • 1 Tablespoon mustard
  • 1/2 stalk celery
  • 1/4 red bell pepper, diced
  • 1 teaspoon sweet pickle relish
  • 1 lettuce leaf
  • 1 slice Ezekiel bread or 8 inch brown rice tortilla

12 Dec 2012
12 Dec 2012

Ingredients

  • 200 ml cold skim milk or water
  • 1 scoop chocolate whey protein powder (women)
  • 2 scoops chocolate whey protein powder (men)
  • 1/8 teaspoon peppermint extract
  • 5 ice cubes

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