Get Fit Fast, Week 5: My Favorite Recipes For Refueling After a Workout
We all know that getting in the best workouts is half the formula of being healthy and fit. If you want to lose weight fast, the other half is paying attention to what you eat, making sure to make good food choices at the appropriate portion sizes.
I had a mediocre week in my quest to get fit fast. I was able to get in three circuit workouts this week, which I am happy about, considering I have been sick most of the week. But again, the other half of having a healthy weight is what kind of food you are eating to fuel your body.
My nutritional regimen has literally saved me this week because I have officially lost all of my baby weight! Although I am ecstatic about reaching this goal, I am still working hard on accomplishing my fitness goal of working out consistently. With two weeks left until my Nashville vacation with my hubbs, I still have time!
After a workout I am usually hungry but don’t want to eat anything too heavy. These meals are perfect because they are light and nutritious and they don’t cancel out your hard work.
Chicken, Fruit and Veggie Salad
Add the following to a bag of mixed greens and spinach leaves (rinsed):
- 3 ounces per serving of cooked boneless and skinless chicken breast (you can use leftovers)
- 1 cup strawberries
- ½ cup blueberries
- 2 halves of any color pepper
- ¼ cup almond slices
- ½ cup carrots, cut to your liking
- ½ cup of any other veggies you like (load up)
- 2 tablespoons fat-free raspberry vinaigrette
Toss and enjoy!
Choose four of any colord peppers. Remove the tops, slice in half and remove seed pits and white stems.
In a skillet, brown and drain 4 to 8 ounces (depending on how much you want to put in each pepper) of lean or extra-lean ground beef, chicken or turkey breast. Season the meat with a little black pepper and garlic pepper (watch out for the sodium content if you have high blood pressure).
Cut up the following and add to the cooked meat:
- 2 cloves garlic
- 1 small white onion or 2-3 pearl onions
- ½ can no sodium corn
- Optional: 1-2 cups (depending on how much beef you add) of whole grain, brown or wild rice
Mix together and add mix into each pepper.
Bake on 350 degrees for 20-30 minutes. I like my peppers with a little crunch, so the cooking time will depend on how soft you like your peppers.
Other Good Choices
Some of my other favorite things to eat that are light:
- Grilled chicken breast, pineapple and pepper skewers
- Egg sandwich — one egg cooked in skillet with non-stick spray on a low-fat English muffin (100 calories or less) and one piece of 2 percent American cheese
- Tuna salad redux — ½ can tuna fish mixed with 1 tablespoon of light mayo, served on one slice of whole wheat bread paired with your favorite veggies
- 4 ounces of boneless, skinless chicken breast — can marinate in many different seasonings (dry or wet; just watch the sodium and calorie content) with a side or two of fresh veggies and a small baked potato with the skin. Add ½ tablespoon of low-fat sour cream.
Do you have a favorite meal or food that you like to eat after a workout?
Photo credit: Woody Thrower
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