There are nutritional benefits to pairing low-fat beans and legumes with complex carbohydrates like brown rice or whole wheat pasta. Combining those two, especially when adding tomatoes, onions, mushrooms, or carrots, can reap fat-blasting benefits. Add spinach, kale or broccoli to increase the benefits of the leafy green veggies. You can ‘spice’ it up with red pepper flakes, curry powder, or garlic.
Wednesday 8/04/10 Workout-
Spinning bike - 35 minutes,10.7 miles
Strength- Legs(At the gym)12 reps X 3 sets
Smith machine squats- 40 lb
Lunges 50 X 3 sets
adduction-70 lb
Rear kick machine- 70 lb
Leg extension- 50 lb
leg press- 120 lb
pure strength leg press- single leg- 45 lb
Wednesday 8/04/10 Food Diary:
Breakfast-
1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach (70 cal)
1 weight watchers whole wheat english muffin, 1 tbls Polander all fruit (110 cal)
A.M. Snack-
1 cup pasturized egg whites,1/2 scoop whey protein shake mix (175 cal)
Lunch-
1 tbls hummus, 1 whole wheat tortilla, 6 asparagus (270 cal)
grapefruit (40 cal)
P.M. Snack-
salad- 1 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 1 tbls sunflower seeds, artichokes (75 cal)
Dinner-
4 oz Mahi mahi (100 cal)
1 cup baked ziti (whole wheat pasta), with shitake mushrooms instead of ground beef- homemade (350 cal)
Dessert-
1 greek 0% milkfat yogurt ( 90 cal)
grapefruit (40 cal)
TOTAL CALORIES- 1321
These ideas are great because you can throw together for an inexpensive (compared to carry out), nutritious lunch, or a quick fix dinner. I suggest cooking the pasta al dente, so it doesn’t get mushy.
If you take it for lunch, it will help keep your blood sugar levels even all afternoon so you don’t have that afternoon crash, and at dinner the carbs will help fill you up so you can avoid late night binging.
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