For my Fairy Princess Friend-(this is a work in progress)

So one of my closest friends asked me if I could come up with a plan for her (menus & workouts) and since I will be psycho with moving and trying to meet my own workout obligations this next week or so I thought that I would just make a little blog here that has some little tips that make my life easier (as far as my meals go) She has an extremely busy life so these are time saving type tips as much as anything else.....I have found for me, if things are convenient for me then I have a better chance of success.....

So my friend this is for you..........Of course if anyone else finds these things helpful then that rocks too.

Make things up ahead of time

1. whole wheat pasta-make the whole box and store in a ziploc and take out what you need as you need it.

2.Veggies-make a bunch and they will be ready to add to a meal.

3.Boil in Bag Brown Rice- Make one or two packages up and ziploc 'em.

4.TORTILLAS-quick, easy and my favorite single serving friends.

5.Chicken breasts-Make up a couple ahead of time-seems that 1/2 a chicken breast is one 4oz. serving so if you make two breasts on the counter top grill then you have chicken for 4 meals.

6.Turkey burgers-Pre-made or better is to split the extra lean ground stuff into 4 ziploc bags and freeze and take one out before you leave for work, or when you start your day so that it can be ready in about 15 mins for a dinner.

7.Individually wrapped fish and chicken in the bulk bag at the grocery store. The price is great and most of this stuff can be taken out and thawed in about 30 mins (or less) for a meal....THESE HAVE BEEN A LIFE SAVER.

8.Cottage cheesecake......make one or two containers of cottage cheese up at a time. If using blueberries make that one separately so the dried blueberries will plump back up.....Leave the rest fruitless and add in strawberries, bananas or apples and cinnamon (just examples of the ones that I make most frequently)

9. If there are spice combos that you use frequently make extra so that you can add them in quickly and easily.

10. Canned chicken and tuna........THESE are awesome cause they can go with you anywhere and bring a tortilla or english muffin and you can have a quick and easy fresh lunch (rather than letting everything get soggy while it sits.

11. Make up things like "Slow Cooker Chicken Salsa" ahead of time....its SOOO simple, you throw the stuff in a crock pot and leave it for about 5 hours and you have multiple meals that can be eaten........I eat this stuff on pasta, tortillas, rice, baked potatos.

12.Have fresh fruit and veggies around and cut up to be as easily ready and accessible as possible.

13. get the MONDO 42oz size of generic old fashioned oatmeal....you get WAAAY more and pay less and you will end up eating it ALOT.

14. 93% Lean Hamburger Patties....premade in a bag of about 10-12....sooo fast and easy and yummy!

15. Tuna Cakes can be reheated and still taste yummy and be a great small snack or added to a meal (adding in a veggie)and they have a great amount of protein.

Below are my food choices that I use...the lists aren't all inclusive but give an idea (some of the lists I've added more stuff to that I don't personally use)


Choose your proteins (know your proteins)
GNC 100% Whey Protein
egg whites, egg beaters
Fish-salmon,flounder,tilapia,tuna (there are many others too)
chicken
turkey
lean meat
shrimp
Reduced-Fat peanut butter
Fat-free cottage cheese (or lactaid cottage cheese)
Canned tuna, chicken or salmon


Choose your whole grain carbs
whole wheat tortillas (fajita sized is the one I use)
Oatmeal (Old Fashioned or Steel Rolled oats)
brown or wild rice
whole wheat pasta
whole grain breads
whole wheat waffles (eggos)
whole wheat pancakes (eggos)
whole wheat pasta
Cous cous (as far as I know, but I haven't eaten it in ages)
Honey Wheat Pretzels
Whole wheat, health nut, double fiber english muffins

***occasional baked potato..once a week or every other


Other carbs-Fruits & Veggies (** fresh or frozen)
Broccoli
Celery
Bell peppers (all colors)
Green Beans
Carrots
Sprouts
scallions
Onions
Tomatoes
Strawberries
Dried Blueberries
Apples
Bananas
Peaches
oranges and other citrus
grapes
watermelon (my post workout fruit)


Fats

Flaxseed Oil or flaxseed
Olive oil
Peanut butter
almond or cashew butter
almonds
avacado (fresh, home made guacamole)


Fun extras that make it stick for me
Cool Whip free
Sugar free Pudding snack packs
Sugar free hot fudge topping
sugar free caramel topping
salsa
spices
Taco Seasoning
Fiesta Ranch Dip mix
Kraft FF Mayo
Sugar Free Coffee Mate
Splenda

More to come so check back