WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019

Transcription

1 WHAT I EAT IN A WEEK Kristin Hedstrom Personal Training Winter 2019

2 6:30 am Pre- Workout 8:30 am Post- Workout Lunch Dinner Snacks Monday Leftover salmon + soba noodles GRAIN BOWL MONDAY Farro extravaganza Grapefruit Handful of Hazelnuts Tuesday Leftover soup TACO TUESDAY Shrimp tacos Apple Thai cashews Wednesday Apples + Cinnamon Steel Cut Oats Leftover tacos DATE NIGHT WEDNESDAY Stir fry Cashew Larabar Blood orange Thursday Leftover stir fry SALAD THURSDAY Dinosaur kale + delicata squash TJ s Raisin Bran with almond milk Grapefruit Friday Whole wheat pita with hummus + veggies SOUP FRIDAY Butternut Squash Soup + roasted cauliflower on the side TJ s Raisin Bran with almond milk Raspberries + blackberries Saturday (none) 2 poached eggs on an english muffin with avocado + tomato + green onion Leftover soup [OUT] Cheese + grape + nut board Plant based yogurt with coconut flakes + berries Sunday Buckwheat Pancakes with berries + syrup [OUT] Salmon with soba noodles and broccoli Chips + salsa Popcorn Carrots + hummus

3 BREAKFASTS Fruit Smoothie Made in a Magic Bullet Trader Joe s Frozen Pineapple ~15 pieces Trader Joe s Organic Frozen Mango ~6 pieces Trader Joe s Organic Frozen Spinach ~1/4 cup 1 banana 1/2 scoop wheatgrass powder for nutrients + antioxidants 1 spoonful ground flaxseeds for omega-3 s Fill to the top with water and blend. Top with 1 tablespoon chia seeds Ezekiel Avocado Flourless, high in fiber, low glycemic index We use either the original (orange bag) or sesame (green bag) Sold at Trader Joe s, Nob Hill, Safeway, and Alameda Marketplace Store in freezer for freshness Toast, smush avocado on top, and add a sprinkling of salt. Possible fruits: kiwi, canteloupe, berries, mangoes, grapefruit, orange, grapes, granny smith apple Steel Cut Oats Boil 2.5 cups water + 1 cup almond milk Add 1 cup organic steel cut oats + a few shakes of salt + 1 honeycrisp apple, chopped Bring back to a boil, then add a couple shakes of cinnamon Turn heat down to a simmer and let it sit, stirring occasionally, for mins until water is absorbed Buckwheat Pancakes with Berries + Syrup Mash 2 very ripe bananas in a bowl. Add 1 cup of buckwheat flour, which you ll find in the bulk section of Berkeley Bowl. Add 3/4 cup of almond milk, 1 tablespoon of ground flax seeds (found at TJ s near the cereal or any major grocery store), 1 teaspoon each of baking powder, cinnamon, and vanilla extract. Then add a couple pinches of salt and a couple dashes of pumpkin pie spice. Cook as you would regular pancakes. Serve with berries or whatever toppings you want. Adapted from this LINK (Photo also from that link)

4 LUNCHES Whole Wheat Pita with Veggies + Hummus Choose 100% whole wheat pita Store in the freezer so it lasts a long time Choose organic hummus that s low in sugar (none at all or not in the top 5 ingredients) Add any of the following: sliced cucumber, matchstick carrots, halved cherry tomatoes, arugula, olives, sun-dried tomatoes, delicious mustard, etc. DINNERS GRAIN BOWLS: Farro Extravaganza Like you re making a salad but with grains instead of lettuce as the base Roast veggies: broccoli, red onion, sweet potatoes, brussels sprouts if you like em Cook farro according to directions on the bag Make dressing in a bowl or jar (easier for shaking) Assemble, add pumpkin seeds, sunflower seeds, goat cheese. Toss. LINK (photo from this site) TACO TUESDAY: Shrimp Tacos Let uncooked shrimp marinate in lime juice + 2 cloves of garlic, minced Chop 2 bell peppers and 1 yellow onion into strips. Saute with taco seasoning or a combo of cumin, coriander, chili powder, garlic powder, and paprika Saute shrimp Make guacamole: 1-2 mashed avocados, 2 cloves minced garlic, juice of half a lime, salt and pepper Assemble other toppings: drain and warm black beans and defrost corn, shred some sharp cheddar cheese for garnish, get some fresh salsa out, and chop up slices of purple cabbage DATE NIGHT WEDNESDAY: Stir Fry Cook brown rice noodles according to package directions Prep veggies: matchstick carrots, chopped bell peppers, chopped broccoli, snow peas, sliced mushrooms Prep pineapple: cut into small pieces (or defrost if you re using frozen) With your wok - or large pan if you dont have one - on high heat, add a bit of coconut oil to coat the pan. Toss in veggies and cook, stirring often, for 3-5 mins. Make sauce: 1/4 cup fresh lime juice, 1/4 cup all-natural peanut butter, 1/4 cup soy sauce, and a bit of srirachia Put it all together and top with cilantro and chopped green onions

5 SALAD THURSDAY: Kale + Delicata Squash Preheat oven to 425 degrees. Chop the ends off your squash, cut in half lengthwise, and carve out the guts like on Halloween. Slice into 1/2 inch half moons. Toss with a tablespoon of olive oil and sprinkle with salt. Lay out on a cookie sheet. Bake for 10 mins on each side. Use lacinato (dinosaur) kale. Cut the stalks out so you re left with just the leaves, then chop them into bite size pieces. Wash them and put them in a bowl. Squeeze 1/4 lemon on top and massage the lemon into the kale for 30 seconds. Let it sit as you prep the rest. Chop a granny smith apple into bite size pieces. De-seed a pomegranate Make the salad dressing: 2 T olive oil, 3 T apple cider vinegar, 1 T maple syrup, spoonful of Dijon mustard, 2 cloves of garlic, sprinkling of cinnamon, salt + pepper Toss it all together once the squash is done. Add Trader Joe s Dry Roasted Slivered Almonds to the top. SOUP FRIDAY: Thai Coconut Curry Butternut Squash Peel and chop butternut squash into 1 inch cubes Peel and dice 1 yellow onion, mince 3 cloves of garlic and 2 tablespoons of ginger Heat a large pot over medium heat, add olive oil. Once warm, add onion and garlic until softened. Then add ginger and 3 tablespoons of curry paste. Thai Kitchen works well and can be found at Nob Hill or Safeway, but we use an even better version from Berkeley Bowl that s spicer so add half the amount. Cook for about 3 minutes, stirring often. Then add butternut squash and enough Trader Joe s Low Sodium Vegetable Broth to just barely cover the squash. Bring to a boil, then let it simmer for mins, until you can poke the squash with a knife and it goes right through. Turn the heat off, add a can of coconut milk (half a can if you want it to be lower calorie but also just a little less creamy) and blend it with an immersion blender or in batches in your countertop blender Add cilantro, a squeeze of lime, and pomegranate seeds for toppings Adapted from this recipe: LINK (photo from this site) Can also be made in the slow cooker

6 SATURDAY: Miso Glazed Salmon with Soba Noodles + Broccoli Soba noodles can be found in the asian section of Nob Hill, Safeway, and Berkeley Bowl. They re a great alternative to normal spaghetti because they re made with buckwheat. Also a good source of protein. Miso paste is typically sold in the refrigerator section in a container that s the size of a medium yogurt container. For this recipe, you ll need to make the glaze for your salmon (four ingredients - we don t have mirin so we substitute with dry sherry, found in the vinegar section of the grocery store) and then bake it. While it s baking, make your noodles according to the package directions. Separately, saute your veggies. Combine noodles and veggies, add sauce to the top. Serve alongside salmon. Adapted from this recipe: LINK (photo from this site) SNACKS Chips and Salsa: I buy fresh salsa from Trader Joe s or we ll often make it in the food processor with a can of fire roasted tomatoes. I typically buy Trader Joe s blue corn tortilla chips. Popcorn: Buy the kernels and make them in a pot with coconut oil since it s high heat I buy Califia Farms unsweetened original almond milk, sold at Nob Hill I buy roasted + unsalted nuts most often Plant based yogurt still has the probiotics, but without all the short term side effects and long term health risks of dairy. I eat Kite Hill or Forager brands, found at Berkeley Bowl. Desserts: if I m craving something sweet, I ll often eat frozen chocolate chips atop a spoonful of peanut butter, make date balls (see Instagram for links), make banana ice cream, or stick to good ol popcorn.