New Rules of Lifting For Women (NROL4W)

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Meal Ideas

deninevi
deninevi Posts: 934 Member
edited November 2024 in Social Groups
Let's share meal ideas here!

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  • deninevi
    deninevi Posts: 934 Member
    Breakfast: Better Oats-cinnamon roll; coffee with splenda

    Lunch: Grilled chicken, spinach, steamed broccoli, carrots, glass of fat free milk

    P.M. Snack: Apple, Plain Greek yogurt

    Dinner: don't know yet :)
  • idauria
    idauria Posts: 1,037 Member
    Last night I made an asian style pork tenderloin. I made a marinade of canola oil, soy sauce, 3 cloves of garlic, fresh grated ginger(about 2 tbs) and 1-2 tbs honey or brown sugar. I marinated the pork tenderloin for a few hours then cooked it on the stove. Get a pan on high heat, add a little oil, and sear the pork tenderloin on all sides. Turn the heat to low, put a lid on and cook until thermometer reads 145 degrees(yes, it will be a touch pink, but that's ok, at least it won't be dry). I frequently cook pork tenderloin in this manner. On the side I sauteed spinach in a little olive oil and sliced garlic cloves, right in the same pan I cooked the pork, while it was resting. It was so good, even the kids ate it!
  • kelseyhere
    kelseyhere Posts: 1,123 Member
    Every morning at work I make oatmeal with protein powder. Adding the protein powder makes a HUGE difference for me, and I can even make it though a lunchtime workout. Here's how I do it.

    Measure 1/2 cup dry quick oats, cover with water and heat 2 minutes in the microwave. Add 1/4 cup unsweetened almond milk, 1/2 scoop protein powder, 1-2 tsp. brown sugar, and a pinch of cinnamon (or a drop of maple syrup if that's more your style). They I add chopped nuts (walnuts, cashews, almond, whatever you like). Stir and enjoy! Sometimes I add in a chopped apple or some blueberries for the last 30 seconds in the microwave. It's like little bursts of warm sweetness. With nuts it's about 350 calories.

    here is my after workout shake:
    2 cups unsweetened almond milk
    1 tbsp. cocoa powder
    1 scoop protein powder
    1 tsp. truvia

    Wisk really well for about two minutes to fully blend the protein powder. It's about 150 cal.
  • deninevi
    deninevi Posts: 934 Member
    Here is an idea for a sweet treat:

    1 can coconut milk-put in fridge overnight. Next day take the solid part out-only the solid part. Mix it with 1scoop chocolate protein powder. Store in fridge. Yummy!
  • Gerkenstein
    Gerkenstein Posts: 315 Member
    Bump!
  • 388gigi
    388gigi Posts: 485 Member
    I started NROL4W today :-) This weeks meals will include:

    BREAKFAST:
    Bircher Muesli http://www.lifestylefood.com.au/recipes/244/bircher-muesli
    Salmon Rillettes on Grain Toast http://www.taste.com.au/recipes/3727/salmon+rillettes+with+bagel+toasts
    Banana Pancakes 1 x mashed banana mixed with 2 egg whites (can add protein powder and or LSA)

    LUNCH
    Potato and Lentil Burgers http://www.taste.com.au/recipes/14112/lentil+and+potato+burgers

    DINNER
    Corn Fritters with Smoked Salmon http://thebiggestloser.com.au/corn-fritters-with-smoked-salmon-dressing.htm
    Grilled chicken with mash pumpkin and grilled spinach

    YUMMY TREAT:
    Melt 370grams of milk chocolate with 3 tablespoons of peanut butter
    Mix in 150-200 grams of all bran fiber cereal
    Divide into small "spiders" and set in the fridge.
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