13 Dec

Another great article by crossfit impulse. Check it out

http://crossfitimpulse.com/nutritional-first-steps/

Week of Zone meals

day one

Breakfast: Fruit Salad

1 cup low-fat cottage cheese

1 cup fresh or reduced-sugar canned pineapple,

cubed1 cup reduced-sugar canned mandarin oranges, drained

4 macadamia nuts, crushed
Instructions: Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.

Lunch: Chef’s Salad
1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces

½ cup chickpeas, drained, and rinsed

½ cup button mushrooms, washed dried, and coarsely chopped

½ cup celery, washed, dried, and coarsely chopped

4 teaspoons olive oil-and-vinegar dressing

*3 ounces deli-style turkey breast, cut into strips

1 ½ ounces deli-style ham, cut into strips

1 ounce reduced-fat Swiss cheese (substitute any reduced-fat cheese), julienned

For Dessert 1 medium apple
Instructions: Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and cheese. Serve apple for dessert.
*Zone oil-and-vinegar dressing for this meal contains 1 1/3 teaspoons olive oil and 2 teaspoons vinegar. Extra vinegar may be added to taste.

Dinner: Ginger Chicken
1 1/3 teaspoons olive oil

4 ounces boneless, skinless chicken breast, cut lengthwise into thin strips

2 cups broccoli florets, washed

1 ½ cups snow peas, washed

¾ cup yellow onion, peeled and chopped

1 teaspoon fresh ginger, grated

For Dessert1 cup seedless grapes

Instructions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and sauté, turning frequently, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger, and ¼ cup water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.