By: Ginger Redeker

A Meal Plan For Women

Wake Up: Morning Cardio

Meal One:

• Pumpkin Protein Pancakes
• 1 tbsp of Sugar-Free Syrup
• "I Can't Believe it's Not Butter Spray" if desired (see recipe)

Meal Two:

• 3/4 c. of Fat Free Cottage Cheese
• 1/2 c. of Cubed Fresh Pineapple

Meal Three:

• 5 oz. of Turkey Meatloaf
• 1 c. of Steamed Broccoli

Meal Four:

• 2 tbsp of Hummus
• 1 Sliced Green/Yellow/Red Pepper
• 12 Almonds

Meal Five:

• Shrimp Stir Fry
• 1/2 c. Brown Rice

Meal Six:

• 2 Scoops of Low Carb Protein Powder
• 6 oz container of Low Carb/Fat Free Yogurt

Click Image To Enlarge.
Author, Ginger Redeker.

Recipes

Pumpkin Pancakes

Recipe:
• 4 Egg Whites
• 1 Scoop of Protein Powder (Beverly Ultra Size or Protein Diet)
• 1/3 c. of Canned Pumpkin
• 1/2 c. Oats
• 1/4 tsp Ground Cinnamon
• Splenda to taste (2-3 packets) if desired
• 2 tbsp of Sugar-Free Maple Syrup and/or Spray Butter

Preheat Grill 300 degrees

Mix all ingredients using a blender. If the mixture is too thick, add a little water to thin it out. Drop pancake mixture on electric grill and cook at 300 degrees. When pancake mixture starts to form bubbles, flip the cakes over to grill the other side. Serve with sugar-free syrup and spray butter.

Servings: 1

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[ Click here to learn more. ] Recipes For The Health Concious Consumer! Get ready to try out some great healthy recipes. This next round of recipes range from Granola and Low Carb Bread to Meringue.!	Author: Ginger Redeker

Turkey Meat Loaf

Recipe:
• 1 1/2 Pounds of Lean Ground Turkey
• 1/2 c. Chopped Onion
• 2 tbsp Minced Garlic
• 1/2 c. Chopped Green Pepper
• 1/4 tsp Black Pepper
• 2 Egg Whites Slightly Beaten
• 2 tsp of Worcestershire Sauce
• 1/4 c. Chicken or Vegetable Broth
• 1/2 c. Quick Cooking Oats

Topping:

• 1/3 c. of Low Carb Ketchup
• 2 Tbsp. Splenda Brown Sugar
• 1 Tbsp. of Prepared Mustard

Preheat oven to 350 degrees

Sauté the onions and peppers until just lightly brown and then add garlic and sauté for 5 minutes more. Remove from heat and let it cool slightly. Mix all of the meat loaf ingredients plus the onions, peppers and garlic together in large bowl making sure that it is mixed well. Shape mixture into a loaf and place in a baking dish that has been sprayed with non stick cooking spray. Mix the topping ingredients together and spread on top of the loaf.

Bake at 350 for 45 - 50 minutes. Let it cool for 20 minutes before cutting and serving.

Servings: 4 - 6 servings depending

Click Image To Enlarge.
Author, Ginger Redeker.

Shrimp Stir Fry

Recipe:
• 5 oz of Shrimp peeled and de-veined
• 1/4 tbsp of Low Sodium Soy Sauce
• 1/2 tsp Rice Vinegar
• 1/4 c. Low Sodium Chicken Broth
• 1/4 tsp of Minced Garlic
• 1/4 tsp of minced Ginger
• 1/4 c. of sliced Purple Onion
• 1/2 c. Broccoli Florets
• 1 c. of Snow Peas
• 1/2 c. of halved Mushrooms
• 1/4 c. of Red Bell Pepper Cubed
• 1/4 c. Canned Water Chestnuts, drained
• 1/2 c. Cooked Brown Rice

Rinse and drain the shrimp. Heat the soy sauce, rice vinegar, and 2 tablespoons of chicken broth in a pan over medium heat. Add the garlic and ginger and cook until tender. Do not overcook as it will burn the garlic! Add the vegetables to the pan and continue to cook, adding more broth as necessary and turning the vegetables so that they are evenly cooked throughout.

When the vegetables are halfway cooked, add the shrimp and continue to cook until vegetables are tender and the shrimp are opaque in color. Serve over rice.

Servings: 1 servings

gingerredeker@hotmail.com

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