Abs Diet Smoothie

Filed under Breakfast by Mark Nelson on March 19, 2010 at 9:21 pm no comments
Abs Diet Recipe Smoothie

Abs Diet Recipe Smoothie

This is a new smoothie, with an Abs Diet and Zone Diet compatible recipe. Enjoy…

  • 4 oz Naked brand pomegranate/acai juice
  • 2 oz frozen mangos
  • 2 oz frozen blueberries
  • 2 oz frozen strawberries
  • 3 Tbs almond butter
  • 2 scoops protein powder (I like EAS Advant Edge)
  • 4 oz nonfat milk
  1. Add the juice and milk to the blender first
  2. Then add the fruit, protein powder and almond butter
  3. Blend it up
  4. Drink it up!

Some people are turned off by the almond butter, but I think that it adds a nice subtle butty taste that goes really nice with the juice.

52 g protein (25%)
92 g carbs (44%)
31 g fat (30%)

The Popeye Frittata

Filed under Breakfast by Mark Nelson on June 28, 2008 at 8:54 pm no comments
  • 4 eggs
  • 3/4 cup cooked chopped spinach (1 pkg. of frozen spinach)
  • 1/4 cup chopped fresh parsley or cilantro
  • 1/4 tsp. sea salt
  • 1/2 tsp. chopped garlic
  • 1 tbs. margarine
  • 4 chopped green onions
  • 1 tbs. chopped hazelnuts, walnuts or sesame seeds

 

Beat eggs. Combine with spinach (make sure it’s well squeezed first!), parsley or cilantro, garlic and sea salt. Sauté the green onions in a medium oven proof frying pan, using the margarine. When the onions are slightly wilted, add the egg mix. Cook over a high heat until the egg starts to set up, shaking constantly to prevent burning. Finish under a broiler for several minutes. Top with the chopped nuts. Makes 2 servings.

Cal 263

Carb 10g 15%

Pro 18g 28%

Fat 18g 57%

Breakfast #1: Served with 1 cup hash browns, 2 slices turkey bacon and a 12 oz. glass of skim milk:

Blocks 5

Cal 570

Carb 50 39%

Pro 39 30%

Fat 20 31%

Breakfast #2: Served with a glass of tomato drink and a 12 oz. glass of skim milk:

Blocks 5

Cal 530

Carb 50 41%

Pro 34 28%

Fat 18 30%

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Apple Oatmeal

Filed under Breakfast by Mark Nelson on January 30, 2008 at 9:07 pm no comments

2 cups skim milk 

1 cup quick oats

1 apple, grated

1 tsp. honey

1/2 tsp. cinnamon

1/4 tsp. salt

1/4 tsp. vanilla

 

Combine all ingredients except for the honey in a saucepan. Bring the mixture to a boil, and cook for 2 minutes until creamy. Stir in the honey and serve. Serves 2. 

 

Calories 313 

Carb 51 72%

Protein 14 20%

Fat 3 9%

 

Breakfast #1: Served with 2 scrambled eggs topped with an ounce of lowfat cheddar cheese:

: Served with 2 scrambled eggs topped with an ounce of lowfat cheddar cheese:

Blocks 5 

Calories 544

Carb 52 42%

Protein 35 28%

Fat 18 30%

 

 

Southwestern Frittata

Filed under Breakfast by Mark Nelson on January 24, 2008 at 9:06 pm no comments

4 eggs  

1 small onion

4 tbs. chopped Jalapeños2 medium potatoes (about 1 lb. total)8 oz. turkey chorizo sausage1 14 oz. can black beans

2 oz. shredded lowfat Monterrey Jack cheese

2 oz. shredded lowfat Cheddar cheese

3 tbs. fresh cilantro

2 tbs. sour cream

4 tbs. salsa

1 cup shredded lettuce

1 medium tomato, chopped

 

Clean and dice the potatoes, then boil them with the skins on until cooked. At the same time, fry up the sausage in a nonstick skillet. You shouldn’t need any added oil. When the sausage is done, cut into small chunks. Drain the potatoes, and mix in a bowl with the sausage pieces. Chop the onion & peppers, and add them to the bowl. Scramble the eggs in a separate bowl with the cilantro and a little salt & black pepper. When the eggs are well beaten, add to the other bowl, along with half of the cheese and half of the tomato. Mix everything well. Spray either a muffin tray (Jumbo-sized if you have one) or a pie plate with cooking spray, and pour in the mix. Add the remaining cheese to the top, and bake at 350 until the top is set and a fork stuck into the middle comes out clean. This should take about 20 minutes. Serve with the beans, lettuce & chopped tomato, and topped with the sour cream and salsa. Serves 6.  

 

 

Blocks 3  

Calories 342

Carb 30 39%

Protein 23 30%

Fat 12 31%

 

Š 

Baked Corn, Tomato & Sausage Omelet

Filed under Breakfast, Lunch by Mark Nelson on January 23, 2008 at 9:04 pm no comments

2 whole eggs 

3 egg whites

1/2 cup tomato sauce

1/2 cup diced celery

3/4 cup diced red pepper

1/2 cup corn kernels

6 oz. Italian turkey sausage

1 tsp. lemon juice

1 tsp. fresh parsley

1 tsp. oregano

1 tsp. black pepper

2 tbs. dried basil

pinch salt

2 cups frozen hash browns

Slice the sausage into bite-sized pieces, and saut

é in a skillet until about half done. Drain any grease, and add in the tomato sauce, celery, red pepper, lemon juice, parsley and oregano. Cook over medium heat until thickened. Meanwhile, preheat the oven to 350, and combine the eggs and corn in a bowl. Add the black pepper, basil and salt, and beat until the eggs are mixed. Cook this egg mixture in an oven proof skillet after spraying it with nonstick spray. When the eggs have started to set on the bottom, gently add the tomato sauce mixture on top. Don’t stir, and keep the tomato sauce away from the edges.Bake the omelet at 350 until done, about 10 minutes. While that’s baking, cook the hash browns. Serves 2. 

 

Blocks 4 

Calories 440

Carb 40 40%

Protein 31 31%

Fat 14 29%

 

Stuffed French Toast

Filed under Breakfast by Mark Nelson on January 20, 2008 at 9:01 pm no comments

2 slices whole wheat bread 

1/3 cup cottage cheese

1 tbs. raisins

1/4 tsp. vanilla extract

1/4 tsp. brown sugar

1 egg

1 tsp. margarine

6 fresh strawberries

1/4 tsp. cinnamon

 

Mix the cottage cheese, raisins, vanilla and brown sugar in a bowl. Chop the strawberries finely, then mash with a fork. Spread the cottage cheese mixture on one of the slices of bread, the strawberries on the other, and combine into a sandwich. Soak the sandwich in the beaten egg for about 5 minutes, flipping half way through. Melt the margarine in a small frying pan, and cook the sandwich until it’s a nice golden brown color on both sides. Top with the cinnamon. 

 

Cal 350 

Carb 40g

Pro 21g

Fat 13g

 

Breakfast #1: Served with 3 slices of turkey bacon and an 8oz. glass of skim milk:

 

 

Blocks 5 

Cal 540

Carb 52 42%

Pro 38 31%

Fat 16 27%

 

 

 

: Served with 3 slices of turkey bacon and an 8oz. glass of skim milk: 

Nutmeg French Toast

Filed under Breakfast by Mark Nelson on January 11, 2008 at 9:00 pm no comments

3 eggs  

3/4 cup milk

1/4 tsp. nutmeg

1/4 tsp. vanilla extract

3 tbs. butter

8 slices whole wheat or oatmeal bread

Beat eggs, milk, nutmeg and vanilla together. Melt half of the butter in a large nonstick frying pan. Dip 4 of the bread slices in the egg. Let the extra egg drip off, and fry the slices until golden brown. Repeat with the rest of the butter and bread. Makes 4 servings.  

Cal 320  

Carb 34 47%

Pro 12 16%

Fat 13 36%

 

Breakfast #1: With 4 slices of turkey bacon and a 12 oz. glass of skim milk:

: With 4 slices of turkey bacon and a 12 oz. glass of skim milk:

: With 4 slices of turkey bacon and a 12 oz. glass of skim milk:

: With 4 slices of turkey bacon and a 12 oz. glass of skim milk:

 

 

 

Blocks 5  

Cal 540

Carb 52 42%

Pro 36 29%

Fat 17 28%

 

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Tomato Drink

Filed under Breakfast by Mark Nelson on January 4, 2008 at 4:56 pm no comments

2 cups tomato juice
1 medium cucumber
1/4 tsp. Worcestershire sauce
dash salt
dash ground pepper
dash Tabasco
 

Peel and seed the cucumber, and toss everything in a blender until smooth. Makes 2 servings.
 

Calories           95

Carb                22        85% Protein             4          15%Fat                   0          0%

Breakfast #1: For a really quick light breakfast or snack, scramble an egg with about 3/4 of an ounce of lowfat cheese. Serve with a glass of the tomato drink:

Blocks             2

Calories           240 Carb                22        40%Protein             16        29%

Fat                   8          30%

Note: If you have a juicer, this is even better with fresh tomato juice. For 2 cups of juice, you’ll need about 6 tomatoes.

Calories           75

Carb                15        88% Protein             2          12%Fat                   0          0%

 

 

Swiss Sizzler

Filed under Breakfast by Mark Nelson on January 2, 2008 at 11:41 pm no comments

1 egg
1 slice whole-wheat bread
1 slice (1 oz.) lowfat Swiss cheese
1/2 small avocado
2 slices turkey bacon

 

Fry the bacon in a nonstick skillet, then drain. Top the bread with the bacon slices, then the avocado, then the cheese, and put under a broiler until the cheese melts. Meanwhile, scramble the egg and cook in the skillet. When the cheese is melted, top with the egg and serve.

 

 

 

 

Calories 360 Carb 15 18%   

Protein 24 29%

Fat 21 52%

 

     

Breakfast #1: Served with 2/3 cup hash browns and a 12 oz. glass of skim milk:

Blocks 5     

Calories 360

Carb 48 37%

Protein 39 30%

Fat 21 33%

 

 

 

 

 

     

 

 

Turkey Bacon Sandwich

Filed under Breakfast, Snack by Mark Nelson on December 3, 2006 at 9:49 pm no comments

5 slices turkey bacon
1/2 oz cream cheese
1 bagel 

Um, you don’t need instructions here, do ya? It’s a little low on the protein, but it’s super easy to make, especially if you’re already frying some bacon for breakfast. One thing though…drink a big glass of water with it. It’s pretty dense. 

 

Blocks 3 

Calories 300

Carb 30 43%

Protein 17 24%

Fat 11 32%

 

Healthy Recipes

A couple of years ago, I started following a 40/30/30 diet plan (aka “Zone Diet”). In the beginning, I had a lot of trouble putting together meals that had the right proportions. For one thing, I had “The Nut Problem”. It seemed like every other Zone recipe that I found would end in something like “Eat with 18 peanuts on the side” or “Add 5 almonds”.

Now don’t get me wrong, I like nuts. They’re healthy, and they make a convenient snack. But the problem is that I like meals. My definition of a meal is more

Healthy Recipes