Here's an example of what I'll eat today:
4:45 am 1/2 Atkins shake before the gym
6:00 am 1/2 after
9:15 am: 1 organic red delicious apple
1 oz of 2% reduced fat sharp cheddar
12:30 pm 3 oz slow cooked Berbere Chicken thighs (recipe below)
1/2 flat out light italian wrap
6:00 pm 2 oz turkey bratwurst patty (recipe below)
1/2 cup roasted Kohlrabi
1/2 cup steamed sweet potato
1/2 tablespoon of Mustard or sweet baby rays on the patty.
*If for any reason I'm still hungry ill have another turkey bratwurst patty!
Slow Cooked Berbere Chicken Thighs
1 small onion, quartered
1 package of chicken thighs (breasts are fine too, but drier)
1/2 cup diet sweet tea or any other liquid
1 tablespoon Penzey's Berbere seasoning (any good spice blend you like will work)
Lay the onions on the bottom of the slow cooker, coat the chicken with seasoning and layer in the pot. Add 1/2 cup of liquid and let cook on low for 4-6 hours shred with fork or chop.
3 oz serving = 104 cals 15.3 grams protein
Turkey Bratwurst Patties
1 lb 99/1 ground turkey
1 tablespoon Penzey's Bratwurst seasoning
Mix meat with seasoning, refrigerate overnight. Form into 2oz patties and grill or pan fry (very light mist of olive oil works perfectly in a pan) 2 minutes on each side.
1 patty = 60 calories and 13 grams protein
If you've never been to penzeys spices check it out!! We are lucky enough to have a store nearby. But you can normally get free shipping online. They send a coupon every month for a Free small jar of spice with a 4 or 5 dollar purchase. It's an awesome way to try things you wouldn't normally try!!