Wednesday, April 17, 2013

WIAW :) and Pre-Workout Snack Recipe

Here's what's on the menu for today.




It's a weight training day which means an extra pre-workout snack in the afternoon (not pictured above, see below). This week, I made chocolate protein muffins to eat on the bus on my way home from work/ to the gym. They are simple, easy to make, turned out delicious and have been fueling my tough new workouts. Only 18 days out to the show!! Things are tightening up and I am starting to get tired, but this is it! This is the final push. Love it!!

Reason to be fit #0197: For the smile I will have once I reach my goal.


Here's a full breakdown of my food plan fueling me this week:

Meal
Menu Item
What You Need To Know...
M1: Breakfast
Barley and buckwheat porridge.
I made a new batch of this porridge on Sunday prep and incorporated some of the tweaks I suggested in my other post.
M2: Snack
Quinoa and kale frittata.
A yummy little casserole dish filled with lots of veggies and protein.
M3: Lunch
Yam and chickpea chicken curry.
Again, I made a new batch this weekend and made a couple of changes. Still tasty :)
M4: Snack
Tuna on a bed of broccoli slaw and avocado.
Soooo yummy with a little lemon squirted on top.
M5: Pre-workout
Chocolate protein muffins.
The perfect, portable pre-workout snack made from egg whites, protein powder and oats.
M6: Post-workout/ dinner
Tilapia served over a bed of brown rice with a salad of raw veggies and a scoop of yogurt.
This is served without the rice on non-weight training days.
The Greek yogurt mixed with the warm rice and crunchy veggies is heavenly! I also added in some fresh dill. Very satisfying.
M7: Snack (optional- but let’s be honest, I eat it every night!)
Greek yogurt mixed with a half a scoop of casein and strawberries.
Still eating this every night, but in different variaties. Sometime vanilla, sometimes chocolate.
Always delicious!

The barley and buckwheat porridge in the morning is just so satisfying! Building on the recipe from last week, this time around, I sub out the wheat bran, and added a oat and flax seed porridge mix instead. I also omitted the coconut oil, reduced a cinnamon a bit and added in two scoops of vanilla protein powder. These changes also required me to add in an extra cup and a half of water. It turned out a lot more moist than last time and I have been heating it up with 1/3 cup of apple sauce and melting 1 tsp of coconut oil on top. Absolutely heavenly!

While most of the other menu items on this week's meal plan are quite similiar to what I was eating last week, I did try out a new pre-workout snack. Working with what I need to consume carb and protein-wise before my workout, I tried out a new protien pancake/ muffin recipe. What I got was the perfect on-the-go pre-workout snack. Not only that, they are also very delicious, and as a bonus, quick and easy to make.

Pre-workout Chocolate Protein Muffins or Pancakes

Ingredients for 1 serving
  • 1/3 cup oats
  • 1/4 cup egg whites
  • 10g chocolate whey protein powder (or any other flavor)
  • 1 TBSP cocoa (because who doesn't love extra chocolate flavor)
 
Directions:
  1. Mix all ingredients together.
  2. Depending on whether you want muffins or pancakes:
    • For muffins: Pour into 2 sprayed muffin tins and bake at 350 degrees for 15 minutes. Be careful not to over bake as they will dry out fast.
    • For pancakes: Pour batter into a sprayed pre-heated pan. Flip pancake after 4 minutes.

To help save time, I recommend tripling or quadrupling the recipe to have extras on hand for the week. Also, this can be used as a base for even more yumminess. Depending of what your nutritional requirements are or what you are craving, you can also stir in some fresh fruit or nuts and top with nutbutter or yogurt protein icing!



Happy "pump" day!

XOXO
Jen


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