TimothyFit's ~ banana & cinnamon Protein smoothie

Ingredients:

• 1 banana 
• 1 cup milk
• 4 ice cubes
• 2 scoops nutramino chocolate & banana protein powder
• just sprinke of cinnamon

Place ingredients into a blender and bend for

2min. 

ENJOY!

TimothyFit's ~ protein explosion smoothie

Ingredients:

• ¼ cup raw almonds
• 1½ tbs peanut butter
• 1 cup milk
• 4 ice cubes
• 2 scoops nutramino chocolate & banana protein powder

Place ingredients into a blender and bend for

2min. 

ENJOY!

Easy & Fast ~ egg Muffins

Ingredients:

• 5 eggs
• a little cream
• ham, spinach, chives , filling of your choice
• bacon
• salt

metod:

1. Mixing eggs, cream, salt and filling in a bowl

2. add the mixture to a muffin tray

3. fried the bacon. then add bacon to the muffin tray

4.  Place in oven for approximately 20min, on 175 degrees.

Enyoy!

Grapefruit with honey

This is a fast and Easy snack/breakfast plus it is a Great diet food; can speed up your metabolism and lower your insulin levels.

Adriana Lima Diet And exercise Revealed

VICTORIA'S SECRET  MODEL - Adriana Lima eats a lot of small meals doing the day, she usually sticks to eating organic and avoiding processed food. Her diet is high in protein because of all the exercise she does, She usually eats a lot of Green veggies, fruits, lean meats , tofu , nuts, protein shakes , a lot of Water , Some kind of multivitamin supplement.

Adriana lima's daily diet:

 breakfast:
plain yogurt with muesli almonds, honey and mixed berries.

lunch:
4 ounces of lean meat( chicken, fish, Turkey ) with veggies.

Dinner:
 she usually eats vegetables with tofu/fish or some other kind of lean meat.

Snacks doing day:

nuts , Green tea , Fresh berries , Tofu , raw vegetables , fruits , dark chocolate , protein shakes.

Jessica Alba's diet

So I get a lot of emails asking about what the Celebrities are eating, mostly it's Jessica Alba related stuff!, so I did a bit of research and here is what I came up with: Jessica Alba is big on living a healthy life-style eating organic and clean food, Little or none packet and processed foods.

Jessica Alba's daily diet:

 breakfast:
a egg-white omelette and fruit, or cottage cheese and a peach.

Lunch:
mixed salad ( lettuce, tomatoes , cucumber and a lemon dressing ) and skinless chicken breast.

Dinner:
 she usually eats vegetables with chicken/fish or some other kind of lean meat.

Snacks doing day:
she eats dried fruit, strawberries frozen yogurt or some kind of nuts.

Jessica Alba's daily diet 2:

Breakfast
1 cup oatmeal with berries with 3-4 scrambled egg whites.

Lunch:
Salad with 170 gms (6 ounces) of chicken breast or fish (salmon, tuna)

Dinner:
Sashimi or or 170 gms (6 ounces) of petit filet of beef or other lean protein with unlimited veggies and 3 small red potatoes.

Snacks doing day:
A handful of almonds or hot air popped popcorn

HOT & SPICY Red Curry Chicken!

Ingredients:

• 600g chicken, cut into bitesize pieces
• 40g tablespoon red curry paste
• 100g coconut cream
• 14 oz (400mL) can of coconut milk
• 2 tablespoon  fish sauce
• 1 tsp palm sugar (or light brown or white sugar)
• 1/4 tsp curry powder
• 1/4 tsp paprika
• 1 sliced green spur chilies
• 1 sliced red spur chilies

metod:

1.simmer coconut cream in a big pan or  wok over medium heat until oil separates. add curry paste,the cut chilies paprika & curry powder and fry until aromatic.

2.  the add coconut milk, chicken,  season with fish sauce & palm suga.

3. then simmer until fully cooked.

Fast and easy Ejoy!

7# good snack choices

picture one is : 250g low-fat/low sugar strawberry flavored  yogurt , celery & a little bit of peanut butter 

picture number two is : a slice of Rye bread with Cream cheese 1/2 avocado chicken cold cuts & Cherry tomatoes


good snacks VS bad snacks:

The pictures below show a 100-calorie portion for some healthy versus traditional bad snack choices.

TimothyFit's ~ Easy egg spinach salad

Ingredients:

• 3 cups washed and dried fresh baby spinach
• 10 cherry tomatoes
• 5 boiled eggs (cooled and peeled)

Dressing:

• ¼ cup balsamic vinegar
• ¼ cup olive oil
• ½ teaspoon honey
• ½ teaspoon salt

metode:

1.Cut tomatoes and eggs into wedges and arrange on top of spinach.
2.In a bowl or jar, whisk together vinegar, oil, salt and honey.  Drizzle dressing over salad.

Gain muscle & loss Fat ~ meal plan ( 2200 calories )

Use only this meal plan on days when you're training really hard !

MEAL 1:

• 2 pieces ezekiel bread tost or whole grain bread
• omelet made with 1 whole egg, 10 egg whites mixed with vegetables

MEAL 2:

• 5 oz chicken breast 
• 1/4 cup brown rice 
• 1 cup broccoli  
• 7 walnuts

MEAL 3:

1/4 cup oats
2 scoops whey peotein isolate
1 tbsp almond butter

MEAL 4:

• 5 oz lean ground turkey
• 1 medium sweet-potato
• 1 cup green beans
• 2 tbsp cashews

MEAL 5:

• 2 scoops whey protein powder
• 1 scoop waxy maize

MEAL 6:

• 4 oz eye of round steak
• large green salad, with 1 tbsp extra-virgin oliven oil & balsamic vinegar
• 3g fish oil capsules

TOTALS:

175g carbs, 55g fat, 250g protein (2,200 calories)