The Ultimate Power Breakfast (Powerfoods: 8)
1 egg
1 cup 1% milk
¾ cup oatmeal
¼ cup raisins
1 teaspoon vanilla whey protein powder
2 teaspoon MCT Oil
½ banana, sliced
1 tablespoon plain yogurt
In a microwave-safe bowl, mix egg well, then add next 6 ingredients and nuke for 2 minutes. Remove, let cool for a minute or two. Top with sliced banana and yogurt.
Per serving: 587 calories, 30 g protein, 76 g carbohydrates, 15 g fat (5 g saturated), 13 g fiber, 254 mg sodium
Honey, I Shrunk My Gut (Powerfoods: 5)
1 cup 1% milk
¾ cup plain instant oatmeal
½ cup blue- or blackberries
½ cup cottage cheese
1 teaspoon honey
1 teaspoon ground flaxseed
Dash of cinnamon
Per serving: 459 calories, 19 g protein, 70 g carbohydrates, 9 g fat (2 g saturated), 9 g fiber, 132 mg sodium
Huevos Rancheros (Powerfoods: 4)
1 medium whole-wheat tortilla
2 nuked eggs
1 sliced green onion
1 tablespoon diced cilantro
2 tablespoons shredded reduced-fat Mexican-blend cheese
2 tablespoons salsa
Per serving: 326 calories, 20 g protein, 25 g carbohydrates, 19 g fat (7 g saturated), 2 g fiber, 713 mg sodium
Steak Fa-heat-as (Powerfoods: 4)
6 ounces flank steak
1 small onion, cut into eighths
1 green or red pepper, cut lengthwise into strips
1 small jalapeño pepper, cut into rings
1 teaspoon olive oil
1 tablespoon diced cilantro
1/8 teaspoon cinnamon
1/4 teaspoon cumin
Salt and pepper to taste
Cut meat diagonally and across the grain into thin strips. Place in large zip-top plastic bag with all other ingredients. Shake well to combine. Place into a skillet that's preheated over medium-high heat. Cook for 5 to 6 minutes, or until meat reaches desired doneness, turning frequently. Serve with four whole-wheat tortillas and salsa.
Serves 2
Per serving: 310 calories, 24 g protein, 46 g carbohydrates, 8 g fat (2.5 g saturated), 5 g fiber, 458 mg sodium
Three Amigos Chili (Powerfoods: 5)
1 tablespoon olive oil
1 small onion, diced
1 pound ground turkey breast
1 can diced tomatoes with jalapeños
1 can (10.5 ounces) each garbanzos, black beans, and kidney beans, drained
1 can (14 ounces) low-sodium chicken broth
1/4 teaspoon each salt and cumin
1/8 teaspoon cinnamon
Hot sauce to taste
Heat oil on medium-low. Add onion and sauté until soft (about 3 to 5 minutes). Add turkey and brown (about 5 minutes.) Add tomatoes with juice, beans, broth, and spices. Stir and bring to a boil, then reduce heat and simmer 20 minutes.
Serves 6 (Freeze the leftovers and save $5 by taking them for lunch.)
Per serving: 293 calories, 31 g protein, 32 g carbohydrates, 5 g fat (0 g saturated), 11 g fiber, 788 mg sodium
Hot-Headed Chicken (Powerfoods: 5)
1 teaspoon olive oil
1/2 cup diced onion
1/3 cup diced red pepper
1 egg
1 tablespoon reduced-sodium soy sauce
Hot sauce to taste
1¾ cup cooked brown rice
1½ cups diced precooked chicken
Heat oil in nonstick skillet over medium heat. Add onion and red pepper. Sauté for 3 to 5 minutes, until onion softens. Add egg, stirring frequently. Cook for 2 to 4 minutes more until egg scrambles. Add soy sauce, hot sauce, rice, and chicken. Stir and cook about 3 minutes more, until dish is well blended and evenly heated.
Serves 2
Per serving: 413 calories, 33 g protein, 49 g carbohydrates, 9 g fat (1.4 g saturated), 5 g fiber, 846 mg sodium
Tortilla de Godzilla
(number of Powerfoods: 4)
What you need:
1/2 pound extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese
How to prepare:
1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.
2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.
3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.
Makes 4 servings.
Calories per serving: 270; Protein: 21 g; Carbs: 32 g; Fat: 9 g;
Saturated fat: 4 g; Sodium: 341 mg; Fiber: 6 g
Bodacious Brazilian Chicken
(number of Powerfoods: 2)
What you'll need:
1 lemon
1 lime
1 tablespoon ground flaxseed
1 can (8 ounces) tomato sauce
1 can (6 ounces) frozen orange juice concentrate
11/2 cloves garlic, minced
1 teaspoon dried Italian seasoning
4 boneless, skinless chicken breast halves
1 teaspoon hot pepper salsa
3/4 cup chunky salsa
How to Prepare:
1. Grate the zest of the lemon and lime into a resealable bag. Squeeze the juice from both fruits into the bag, and throw out the pulp and the seeds.
2. Mix in everything else except the chicken and salsa.
3. Drop in the chicken, reseal the bag, and refrigrate for a few hours.
4. Grill the chicken, turning and basting with marinade a few times, for
10 to 15 minutes or until the center is no longer pink. Serve with salsa.
Makes 4 servings.
Calories per serving: 205; Protein: 29 g; Carbs: 18 g; Fat: 2 g;
Saturated fat: 0.5 g; Sodium: 726 mg; Fiber: 3 g
Mas Macho Meatballs
(number of Powerfoods: 3)
What you need:
1 pound extra-lean ground beef
1/2 cup crushed saltine crackers
1 large onion, diced
1 clove garlic, minced
1 tablespoon ground flaxseed
or whey powder
1 jar (16 ounces) tomato sauce
4 whole-wheat hoagie rolls
1/2 cup reduced-fat mozzarella cheese, shredded
How to prepare:
1. Mix the beef, crackers, onion, garlic, and flaxseed or whey powder into golf ball?size meatballs.
2. In a nonstick skillet over medium heat, cook the meatballs until browned all the way around. Drain the fat from the skillet, and add the tomato sauce.
3. While the mixture is warming, use a fork to scoop out some of the bread in the rolls to form shallow trenches. Spoon the meatballs and sauce into each trench, and sprinkle with shredded mozzarella, and top with the top half of the roll.
Makes 4 servings.
Calories per serving: 569; Protein: 38 g; Carbs: 65 g; Fat: 19 g;
Saturated fat: 6 g; Sodium: 1,341 mg; Fiber: 10 g
Chili Con Turkey
(number of Powerfoods: 4)
What you need:
1 pound ground turkey
1 can (14 ounces) Mexican-style diced tomatoes
1 can (15 ounces) black beans, rinsed and drained
1 can (14 ounces) whole-kernel sweet corn, drained
1 package (11/2 ounces) dried chili mix
1 tablespoon ground flaxseed
1/4 cup water
1 cup cooked rice
How to prepare:
1. In a large nonstick skillet over medium-high heat, brown the turkey.
2. Add everything else but the rice, and cook over low heat for 10 minutes.
Serve over rice.
Makes 4 servings.
Calories per serving: 407; Protein: 30 g; Carbs: 52 g; Fat: 11 g;
Saturated fat: 3 g; Sodium: 1,578 mg; Fiber: 9 g
Salmon Rushdie Dinner
(number of Powerfoods: 5)
What you need:
2 Tbsp olive oil
1 Tbsp lemon juice
1/4 tsp salt
1/4 tsp ground black pepper
1 Tbsp ground flaxseed
1 clove garlic
4 6-oz salmon fillets
1 c cooked rice
Green vegetable of choice
How to prepare:
1. In a baking dish, combine the oil, lemon juice, salt, pepper, flaxseed, and garlic.
2. Add the fish, coat it well, cover it, and refrigerate for 15 minutes.
3. Preheat your oven to 450 degrees F.
4. Line a baking sheet with foil and coat it with cooking spray. Remove the fish from the marinade and place the fish skin-side down on the baking sheet.
5. Bake for 9 to 12 minutes. Serve with rice and a green vegetable.
Makes 4 servings
Per serving: 433 calories, 42 g protein, 19 g carbohydrates, 20 g fat (3 g saturated), 3 g fiber, 252 mg sodium