Body Team Focus - Daily Meal Plan

	Daily Meal Plan - Click Chris's Bandana AGAIN for Different Menu!

#	Example	Meal	Instructions
1		Honey Flax Cajun Salmon	Sprinkle Chef Paul Prudhomme Magic Salmon Seasoning on fresh atlantic salmon (size of your palm). Cook fish on George Foreman grill, skin side up for 3 minutes, then easily remove skin and add more seasoning on top. Cook for another minute or two. Break salmon up into small pieces and place on Pepperidge Farm Honey Flax Whole Grain Bread and enjoy!

2		Grilled Chicken, Baby Reds & Broccoli	Add salt-free lemon and pepper seasoning and grill the chicken breast on a George Foreman JUST until it turns white in the center - NO LONGER! Cook up some baby reds (preferrably in a toaster oven). Add 1 tsp flaxseed oil for lubrication. Steamed broccoli or vegetable of your choice.

3		Egg Whites & Oats	Ladies: 4 egg whites and 1 yolk Guys: 6 egg whites and 1 or 2 yolks Scramble the eggs in a pan with 1 tsp flaxseed oil. Boil about 3/4 inch of water in medium size sauce pan, add oats and cook for 5 minutes. Mix everything together, add fresh coarse ground pepper and 1 tsp of low sodium taco sauce, if desired.

4		Easy Mexican Meal	Ingredients: 1 T olive oil 1 t cilantro ½ t chili powder 2 t cumin 1 portion protein (chicken, tofu, etc.), cubed ½ C green peppers & onions 2 T salsa 1 whole-wheat tortilla Directions: Heat olive oil, cilantro, chili power, and cumin over medium heat in a small skillet. Add protein of your choice. TIP: I cook up several portions of chicken ahead of time and store it in the freezer in portion-sized baggies. If the protein is raw, cook until done and set aside and then add peppers and onions; otherwise, add peppers and onions immediately. When done (or heated through), serve on a whole-wheat tortilla topped with salsa.

5		Power Spiker Shake	Ladies: 2 Scoops of your favorite flavor in WATER Guys: 3 Scoops of Chocolate, Vanilla, or Strawberry in WATER Power Spiker mixes easily with a spoon or blend with ice. You can add a SMALL amount of fresh fruit, if desired.

6		Easy Protein Stir-Fry	Ingredients: 2 t olive oil 1 t sesame oil 2 t rice vinegar 1 t cilantro ½ t chili powder ½ t garlic powder (or fresh garlic to taste) 1 portion protein (chicken, tofu, etc.), cubed ½ C veggies of your choice 1 T lite soy sauce 1 portion brown rice or couscous Directions: Heat olive oil, sesame oil, vinegar, cilantro, chili powder, and garlic over medium heat in a small skillet. Add protein of your choice. TIP: Cook up several portions of chicken ahead of time and store it in the freezer in portion-sized baggies. If the protein is raw, cook until done and set aside and then add veggies; otherwise, add veggies in immediately. Drizzle with lite soy sauce. When done (or heated through), serve over a portion of brown rice or couscous.