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Some of my favorite meals
during my precontest are as follows:
Meat Stir Fry
Sweet
Potato Blueberry Pancakes
Lasagna Roll ups
Diet leading up
to “Peak Week”
Meat Stir Fry
5 oz. turkey breast, chicken breast, deli turkey, Top Round London Broil, Fish
(Chilean Sea Bass/Red Snapper)
2 oz chopped Sweet potato
¼ c brown rice
used in very small portions (portabella
mushrooms, peppers, tomatoes, onions, asparagus, green beans)
1 tsp. Olive oil
1 tbl. Balsamic vinegar
Pam for the pan
Spray the pan w/ pam and add your olive oil and
balsamic vinegar. Heat under low flame to warm up the pan. Add all of your
veggies and a couple of minutes later add the meat of choice and brown rice. The
meat should be already cooked when being added to the mix. It should cook for no
longer than 5 min.
Turkey breast cal=340 (38 g protein, 35 g carbs,
& < 6 g fat)
Chicken breast cal=380 (38 g protein, 35 g
carbs, & 10 g fat)
Top Round London Broil cal=370 (33 g protein, 35
g carbs, & 11 g fat)
Red snapper cal=323 (31 g protein, 35 g carbs, &
<7 g fat)
Chilean Sea Bass cal=(37 g protein, 35 g carbs,
& <9 g fat)
Deli turkey cal=(31 g protein, 37 g carbs, & <8
g fat)
Back to Top:
4 egg whites
2-3 oz turkey, deli turkey, chicken
handful peppers, onions, tomatoes,
mushrooms
1-2 piece(s) of Alvarado St. Whole
grain bread
1 oz non-fat Kraft cheddar
1 tbl Peanut Butter
1 tbl Sugar free jelly
Pam for the pan
Spray the pan with pam, add your 4 egg whites
and let them heat up and solidify somewhat. At the same time microwave your
meat, cheese, & veggies for 1 min. Toast your bread. Add your meat, cheese, &
veggies to the almost cooked omelets. Spread you Peanut Butter and sugar-free
Jelly on your toast.
3 oz turkey breast, 2 slices of bread cal=445
(57 g protein, 32 g carbs, & 10 g fat)
2 oz turkey breast, 2 slices of bread cal=420
(50 g protein, 32 g carbs, & 10 g fat)
2 oz turkey breast, 1 slices of bread cal=353
(46 g protein, 21 g carbs, & 9 g fat)
3 oz deli turkey breast, 2 slices of bread
cal=445 (52 g protein, 33 g carbs, & 12 g fat)
3 oz deli turkey breast, 1 slices of bread
cal=415 (49 g protein, 23 g carbs, & 10 g fat)
2 oz deli turkey breast, 2 slices of bread
cal=380 (46 g protein, 33 g carbs, & 11 g fat)
2 oz deli turkey breast, 1 slices of bread
cal=361 (43 g protein, 22 g carbs, & 11 g fat)
3 oz chicken breast, 2 slices of bread cal=471
(56 g protein, 32 g carbs, & 13 g fat)
3 oz chicken breast, 1 slices of bread cal=406
(54 g protein, 21 g carbs, & 12 g fat)
2 oz chicken breast, 2 slices of bread cal=434
(50 g protein, 32 g carbs, & 12 g fat)
2 oz chicken breast, 1 slices of bread cal=369
(46 g protein, 21 g carbs, & 11 g fat)
Back to Top:
1-1.5 scoops of whey protein (vanilla/chocolate)
½ c oatmeal
½ c strawberries/ ¼ c blueberries/ ¼
of an apple (pick one)
½ tbl-1 tbl of peanut butter
Heat up oatmeal w/ Peanut butter and fruit for
approx 1:30-2 min. Mix up with a spoon and then add your scoop to a scoop and
half of your flavored protein.
1 sc/ ½ tbl PB cal=318 cal (31 g protein, 34
carbs, & <7 g fat)
1 sc/ 1 tbl PB cal=368 cal (34 g protein, 35
carbs, & 10 g fat)
1.5 sc/ ½ tbl PB cal=365 cal (43 g protein, 33
carbs, & <7 g fat)
1.5 sc/ 1 tbl PB cal=416 cal (43 g protein, 33
carbs, & <7 g fat)
Back to Top:
Sweet Potato Blueberry Pancakes
1 egg white
1 scoop Vanilla whey protein
1 tbl Peanut Butter
2 tbl Oatmeal
2 tbl Blueberries
1.5 oz Sweet potato already baked
Pam Spray
some sugar free maple syrup
Mix in a bowl, egg white, peanut butter,
oatmeal, sweet potato, until good and blended together. Then fold in the
blueberries at the very end. Place into small omellette pan with Pam to line the
pan. Cook on one side until it becomes solid enough to flip and evenly cook on
the other side.
1 serving whole pancake= 310 calories(35 g
protein, 23 g carbs, and 9 g fat)
w/ ½ tbl PB=260 calories(33g protein, 21g carbs,
and 5g fat)
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Lasagna Roll ups
1 Hodson Mills W wheat Lasagna Noodles
2 oz already cooked Ground turkey
breast
¼ c tomato sauce
2 tbl nonfat friendship cottage cheese
2 tbl nonfat ricotta cheese
1/4 c nonfat mozzarella cheese
1/2 tsp olive oil
Lay out the noodles, already cooked. Add all of
the ingredients in a bowl. After it is all mixed, spread evenly over the noodle
and roll it up and put all of them in the cooking pot. Bake at about 300 degrees
for 30-40 min.
Each roll up has 260 calories=(35 g protein, 22
g carbs, 3.5 g fat).
Back to Top:
1 c mixed greens
2 tbl Fat-free/carb free dressing
1 tsp flaxseed oil/olive oil
veggies consisting of cucumbers,
peppers, onions, tomatoes, and
carrots (small sizes of each portion)
1 whole apple
5 oz. deli turkey/chicken
breast/turkey breast
Mix all of your ingredients in a bowl or large
Tupperware container, and try to add the apple to the salad. It really gives the
salad flavor and sustanence.
Deli turkey salad cal= 300 (28 g protein, 32 g
carbs,& 7 g fat)
Turkey breast salad cal= 305 (35 g protein, 30 g
carbs,& 5 g fat)
Chicken breast salad cal= 345 (35 g protein, 30
g carbs,& 10 g fat)
Back to Top:
1 packet of ground turkey breast (app 1.3 lbs)
1 packet of low sodium taco mix Old El
Paso
Cook and brown if it were beef but you need to
whiten it. Then strain the meat into colander to get rid of the fat. Put back
into the pan and then add water and mix and let simmer.
Servings
4 oz. ground turkey breast
½ c Old El Paso Refried beans Fat free
1 tsp of olive oil/ flaxseed oil
2 tbl brown rice
1 oz. non fat Kraft Cheddar cheese
1 oz baked Tostitos/ Guiltless Gourmet
baked blue chips
cal= 444 (46 g protein, 50 g carbs, & 6 g fat)
cal= no rice=415 (46 g protein, 44 g carbs, & 6
g fat)
use ground top Round Ground cal= 435 (42 g
protein, 44 carbs, & 10 g fat)
Back to Top:
1 c non fat Friendship cottage cheese
½ c strawberries
½ c blueberries
1 tbl Peanut butter
Mix in a bowl w spoon and eat.
Cal w/1 tbl PB= 314 (35 g protein, 26 g carbs, &
8 g fat)
Cal w/ ½ tbl PB= 263 (32 g protein, 25 g carbs,
& 4 g fat)
In addition to my
supplementation, I will also submit the meals from my last week leading up to
the show that I call “Peak Week”. Each day is its’ own spreadsheet.
Back to Top:
Click Here for
Craig's Complete Diet leading up to "Peak Week"
Note - there is a lot here and the page will take awhile to load! |
