I usually cook 1 cup dry rye berries for the week. If you have never used this grain before, a little goes a long way.
Brown Rice (I cook 2 cups) You can always use brown rice!
1/2 bag of dry Lentils, any kind will work
These are all just cooked according to package directions then stored in airtight containers in the refrigerator.
32 oz can Crushed Tomatoes with Basil (I open the can and transfer to an airtight container for fridge storage)
Chicken stock or Vegetable Stock, homemade or purchased
Vegetables (anything you have in your fridge will work! Leftover grilled vegetables are fantastic!)
Fresh spinach or kale
(You can also use frozen vegetables)
I usually make up 2 servings at lunch. Here are the basic measurements:
1 cup of crushed tomatoes
1 cup chicken stock
1/2 cup rye berries
1/2 cup brown rice
1/2 cup lentils
1 cup of fresh spinach leaves
1 cup of diced vegetables
Now add the seasoning
Seasoning for 2 servings:
dash of cayenne pepper
1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp celery salt
1 tsp kosher salt
1/2 tsp fresh cracked black pepper
Heat to simmer over medium high heat until vegetables are tender and serve.
Top with a poached egg
Serve with pan seared Tilapia (Today’s choice)
Serve with a whole grain piece of toast and slice of cheddar cheese
For me this falls into the category of “If you fail to plan, you plan to fail.” Healthy eating is all about planning ahead.
Here is the workout for the day as well:
I love Melissa Bender Fitness www.benderfitness.com and most days choose to incorporate her workouts into my plan.
We did both of these this morning and will doing Back and Bicep weights this afternoon/evening.
Supersets: do each superset for 4 sets 8-10 reps then one minute rest before going to the next set of exercises.
Standing one arm rows
Hammer curls-alternating arms
Wide bent over row-both arms
Isolated one arm curls-seated or standing
Bent over Back Fly’s- or lay over a stability ball or bench
I just wanted to share a little of the fit side of our life. It’s not all cake, ice cream and tortillas. We usually operate on the 80/20 plan. We eat well about 80 percent of the time and have a little fun the other 20 percent of the time.