So I am SIX weeks out from my first competition! That means diet is cutting down and becoming very, very strict. One of the things that my new diet includes is that I am only allowed lean meats – chicken and white fish mostly. Since I have to eat four meals of lean meats a day, this week, I did a different flavor for each meal.
And I thought I’d share them with you!
Being six weeks out, my meals have become primarily lean proteins and lots and LOTS of veggies. These proteins are either a white fish, like cod or tilapia, eggs, and chicken breast. Fish and chicken aren’t normally very flavorful, so I’m sharing with you how I make them yummy enough to eat twice a day, everyday for seven days!
- Meal 1: 4 full eggs and half a grapefruit
- Meal 2: 4.5 oz chicken breast, 1.5 cups of asparagus, 35 g brown jasmine rice
- Meal 3: 5 oz tilapia, 1.5 cups of green beans, 6 almonds
- Meal 4: 4.5 oz chicken breast, 1.5 cups of green beans, 6 almonds
- Meal 5: 5 oz tilapia, 1.5 cups of brussel sprouts, 12 almonds
- Postworkout: 1 scoop of Rule 1 Whey Isolate Protein
This is roughly 1440 calories, 64 carbs, 47 fats, and 170 protein. On Wednesdays and Saturdays, my high carb days, I add a serving of steel cut oats and fruit throughout the day.
Changing up the Chicken!
So for my first chicken, I went with a seasoned chicken. Being 6 weeks out, I am also very low sodium to help lose that stubborn water weight. So I used the Weber Salt Free Chicken Seasoning and baked the breasts for 20 minutes at 400 degrees.
For my next chicken meal, I decided to have a bit of fun and make curry chicken! I used 1 tbsp curry powder, 1 tsp coriander, 1.5 tsp cumin, and 1 tsp onion powder. I added half a squeezed lemon to hold it all together and mixed! Caution: if you mix with your hands, be sure to wear gloves unless you’d like to have yellow fingernails!
So tilapia has always been described to me as a very dirty fish. So to help with the flavors, I chose two of the simplest recipes: Lemon Pepper and Paprika.
The lemon pepper is super easy. Take 2-3 lemons and squeeze them over the tilapia. Add some lemon-pepper seasoning – I use the Mrs. Dash Salt Free Lemon Pepper. I add even more ground black pepper, just to give it an extra kick! Pop it in the oven at 400 degrees for 15-20 minutes or until it flakes with a fork and voila! My favorite dish of the day!
The paprika recipe was an experiment that I was trying since I liked it so much on cod. I prepared it the same as the other tilapia recipe, by covering it with fresh lemon juice. Then I added some paprika and let it bake. After trying it, I added some pepper since it just wasn’t tasty enough yet. It’s amazing what a difference a little pepper makes!
And those are my favorite simple recipes for having all the lean protein without all the boring! Let me know your favorite salt-free recipes too so I can add to my high protein meals!