Nutrition WOD
Breakfast:
Vegetable and Nut Omelet
1.5 cups pumpkin, diced
2/3rds cup eggplant, diced
1 medium tomato, diced
3-4 eggs
4 walnut halves, chopped
1 tbsp sunflower seeds
salt and pepper (optional)
Boil diced pumpkin in a pan with water until nearly cooked. Place eggplant into the pan and continue to boil for 2-3 minutes or until pumpkin and eggplant are both cooked.
In a bowl, beat together the eggs, salt, and pepper.
Heat frying pan lined with baked paper. Place the pumpkin, eggplant, tomato, walnuts, and sunflower seeds onto the baking paper and pour over the egg mixture.
When the bottom of the omelet is cooked, turn the mixture over by placing another sheet of baking paper to the side and flipping the mixture onto it, then transfer back into the heated frying pan and cook for an extra 2-3 minutes, or until browned on the bottom. Serve.
Lunch
Chinese Cabbage and Chicken Salad w/ Almonds
1/2 Chinese cabbage chopped
5-6oz chicken breast cut into strips
Handful of almond slivers
2 tbsp Olive Oil
1/4 cup of balsamic vinaigrette
Mix in bowl and serve.
Dinner
Beef and Mushroom Goulash (serves 2-3)
500 grams diced beef
2 tbsp coconut or avocado oil
1 onion, diced
200 grams button mushrooms, sliced
3 tbsp ground paprika
600 grams can of diced tomatoes
Parsley
Salt and Pepper (optional)
Heat a medium-sized pan on medium-high heat. Fry the beef in 1 tbsp of oil for 4-5 minutes or until browned. Transfer beef to a plate. In same pan, add 1 tbsp of oil and stir fry the onion and mushrooms for 3-4 minutes, or until onion and mushrooms are slightly tender. Add paprika, stir well to coat mushrooms and onions.
Add tomatoes and beef. Cover pan and simmer for 20-30 minutes. Season with salt and pepper before serving with chopped parsley to garnish.
Snack
Watermelon and Coconut Milk
2-4 cups of watermelon
1 cup of coconut milk
2 tbsp of vanilla essence
2 tbsp of lemon juice
1 scoop of protein powder
2 cups of ice
In a blender, mix the coconut milk, protein powder, lemon juice, ice, and vanilla essence until smooth. Add in watermelon and continue to blend until desired consistency.
3 comments:
Ricky, this is very helpful since I feel like I'm eating the same thing all the time. Plus, I tend to gravitate towards fruit more than I should so the options you're providing are super helpful. Thanks a bunch - Nikki B.
Jess,
In terms of differences between males and females, there will always be some. My recommendation would be for you to make changes upon asking yourself, how do I feel, how do I perform, and how do I look? If you know the answer to these questions, you will then know how much to eat.
It varies from person to person and not necessarily from male to female. The natural thing to believe would be that women would eat less volume than men but that isn't always the case.
I suggest you eat to you are full and not below or above. These recipes should be altered to meet your demands. More veggies, more meat, more fat, etc.
Hope this helps.
Ricky, this is a really great site. I am excited to get into some of these recipes. And learn for all this valuable info bro!
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