Insanity Originalni recepti ( Engleski)

Dobar Dan! Doma imam originalnu knjigu o prehrani za Insanity koju sam dobila kada sam kupila dvd. Svi recepti ce biti na engleskom. Pokusati cu napisati koliko god mogu svaki dan jel nemam bas puno vremena izmedu posla I svoje malene kcerkice.Znaci krecem, kako znate prije pocetka bilo kakve prehrane procitajte sve o proteinima, mastima I ugljikohidratima tako da znate sto je sto.
U knjizi ima 5 razlicitih skupina jela I ShaunT preporucuje da svaki dan imate 5 obroka I da svaki obrok je iz jedne skupine npr
Dorucak: skupina 1 400 klrj
Meduobrok: skupina 2 400 klrj
Rucak : skupina 3 400 klrj
Meduobrok : skupina 4 400 klrj
Vecera: skupina 5 300 klrj ovo je primjer osobe koja treba 1900 klrj na dan. Vecina jela ima oko 300 klrj ili vise.Preporucuje se 8 do 10 casa vode na dan da budete dobro hidratizirani.

Skupina 1:
Proatmeal
2/3 cup cooked oatmeal, prepared with water
1 scoop protein powder
1/2 cup fresh or frozen berries1-12 tbsp. chopped walnuts
splash 1/4 cup of skim, almond, rice or soy milk
Combine ingridients in a bowl

Nutrition Breakdown:
307 cal
26 grams protein
34 grams carbs
9 grams fat
9 grams fiber
For a 400 cal meal, increase oatmeal to 1 cup and increase protein powder to 1-1/2 scoops
For a 500 cal meal increase oatmeal to 1-1/3 cup, increase protein powder to 1-1/2 scoops, increase walnuts to 2-1/2 tbsp. and increase berries to 1 cup

Fruit and Cottage Chesse
1 cup cottage cheese, 1% milkfast
1 cup mixed fruit
1/2 cup whole-grain cereal
On a mediun size dinner plate, portion out cottage cheese and top with mixed fruit and whole-grain cereal,

Nutrition Breakdown
293 cal
30 gr. protein
36 gr. carb
6 gr. fat
5 gr. fiber

For a 400 cal meal add 2 tbsp. flaxseeds
for a 500 cal meal add 2 tbsp. flaxseeds and a slice of whole grain toast.

Skupina 2:
Mexican Style eggs2 large eggs1 whole - grain tortilla
1/4 cup low -fat cheddar cheese, shredded
1/2 cup fresh or frozen berries
non stick cooking spray
Scrambel eggs in a nonstick skillet lightly coated with cooking spray. Pile the eggs into tortilla and top with cheese. Serve with side of berries
Nutritional Breakdown
301 cal
23 gr. protein
28 gr. carbs
12 gr fat
6 gr fiber
For a 400 cal meal add 1 cup skim, almond, rice or soy milk
For a 500 cal meal add 1 cup skim, almond, rice or soy mixed with 1 scoop protein powder
Warm Cerela bowl
3/4 cup whole grain cereal
2Tbsp. raisins
1 Tbsp. slivered almond toasted
1/4 cup skim, almond, rice or soy milk
1 scoop whey protein powder
Combine ingredients in bowl and heat
Nutritional Breakdown
314 cal
25 gr. protein
40 gr. carb
6 gr. fat
3.5 gr. fiber
For a 400 cal meal increase cereal to 1 cup and increase silver almond to 2 Tbsp
For a 500 cal meal increase to 1-1/2 cups, increase almond to 2 Tbsp., and increase milk to 1/2
Skupina 3
Grilled Chicken sala
3 oz. grilled chicken breast, cut in bite size pieces
3 cups mixed dark greens
1/2 apple, chopped
Cucumber, sliced to taste
Fresh- squeezed lemon juice ( to taste)
Pile mixed greens on a large salad plate. Top with chicken breast, apple and peacans and cucumber.Dress with lemon juice
Nutritional Breakdown
283 cal
30 gr protein
25 gr carbs
8.5 fat
6 gr. fiber
For 400 cal meal add 1 slice whole-grain bread
for a 500 cal meal 1 whole-grain bread and mix 1 Tbsp. olive oil with lemon juice for dressing

Back Bean soup and half Sandwich
1 cup canned black bean soup
1 alice light (low-cal) whole-grain bread
2.0z deli-style turkey breast
2 very thin slices of avocado
Make a half turkey sandwich with 1 slice of whole grain bread, turkey, avocado, and Dijon mustard to taste. Serve with cuo of soup
Nutritional Breakdown
299 cal
20 gr. protein
41 gr carbs
61 gr fat
12 gr. fiber
For a 400 cal meal use regular whole wheat bread not the light style and increase turkey to 3 oz.
For 500 cal meal use regular whole grain bread, increase turkey to 4 oz. and use about 1/4 of an avocado
Skupina 4
Insanity special nut butter and jelly sandwich
1 slice whole grain bread
1 Tbsp. all natural peanut or almond butter
1 Tbsp. all fruit preserves jelly or 1/4 sliced banana
1/2 cup 1% milk fat cottage cheese

Make half nut butter jelly senwich with bread, peanut or almond butter, and jelly or banana. Serve with cottage cheese on side
Nutritional Breakdown
289 cal
22 gr. protein
29 gr. carbs
11 gr. fat
4 gr. fiber
For 400 cal meal make whole sandwich uing 2 slices of bread
For 500 cal meal make whole sandwich using 2 slices of bread and increase cottage cheese to 1 cup

Cold cut Plater
2.oz deli style turkey breadt, sliced
2. oz ham, sliced
1 oz reduced -fat Swiss cheese, thinly sliced
Sliced tomatoe
Whole grain cracker 100 kalorija
Put everything on the same plate and eat it like that
Nutritional Breakdown
289 cal 27 gr. protein
20 gr. carbs
12 gr. fat
3.5 gr fiber
For 400 cal meal serve 1 cup of fresh green or purple grapes on the side
For 500 cal meal serve 1 cup of fresh green or purple grapes on the side and increase turkey to 3.oz

Baked cod ( to je riba) with steamed carrots, corn and cauliflower
4. oz cod filet
1 tsp. olive oil
2 Tbsp. seasoned bread crumbs
Salt and pepper
1 cup mixed carrots, corn and cauliflower, steamed
Dip cod in olive oil; coat with crumbs, salt and pepper. Bake at 150 celzijusa for 12 to 15 min, or until it flakes easily with a fork. Serve with steamed vegetable mix
Nutritional Breakdown
286 cal
27 gr. protein
28 gr. carbs
6 gr fat
4 gr. fiber
For 400 cal meal add 1 whole grain dinner rol or 1 slice whole grain wheat bread
For 500 cal meal increase cod to 6.oz increase olive oil to 2 tsp. and add 1 whole grain dinner roll or 1 slice whole wheat bread

Dinner Omelet
1 whole egg
2 egg whites
1/4 cup feta cheese, crumble
1 cup baby spinach leaves
1 slice whole wheat bread
nonstick cooking spray
In a nonstick skillet coated with cooking spray, make an omlete with egg, egg whites, cheese and spinach, serve with 1 slice whole weath bread

Nutritional Breakdown
302 cal
23 gr protein
20 gr. carbs
14 gr fat
3.5 fiber
For a 400 cal meal add a freash pear sliced
For a 500 cal meal add a fresh pear sliced, topped with 2/3 cup nonfat plain or vanilla yogurt

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Nastavljam

Skupina 1

Berry protein smoothie
1-1/2 scoops protein powder
1/2 cup fresh or frozen berries
1 cup skim, almond, rice or soy milk and ice
Combien in blender until smooth.

Nutrition Breaktdown:
306 cal
36 gr. protein
36 gr. carbs
3 gr. fat
3.5 gr fibr
For 400 cal meal add 1/2 medium banana
For 500 cal meal add 1/2 medium banana and 1. Tbsp. all natural peanut butter

Bagel and lox
1/2 whole wheat bagel
1 Tbsp. whipped cream cheese
2. oz smoked salmon (lox)
2 slices tomatoe
1/2 large grapefruit

Scoop out innards of bagel half, toast it, and fill with the cream cheese, lox, and tomatoe. Serve with grapefruit
Nutrition Breakdown
291 cal
3 gr. protein
35 gr. carbs
8 gr. fat
5. gr fiber

Skupina 2

Protein Panckake
1 whole egg
2 egg whites
1 scoop whey protein powder
1/4 cup instant oatmeal
2 to 3 Tbsp. water
Nonstick cooking spray

Combien ingridients. Mix batter well, then cook one large pancake on a nonstick skillet lightly coated with cooking spray
Nutritional Breakdown
313 cal
31 gr. protein
27. gr carbs
8 gr fat
5 gr. fiber

For 400 cal meal serve pancake with 1 cup of fresh fruit salad
For 500 cal meal serve pancake with 1 cup of fresh fruit salad topped with 2 Tbsp. flaxseeds, chopped walnuts or silvered almonds

Egg Sandwich
1 whole egg
2 egg whites
1 whole grain English muffin
2 slices turkey bacone
sliced tomatoe (to taste)
Scrambel egg and egg whites in a nonstick skillet lightly coated with cooking spray. Pile cooked eggs onto whole-grain English muffin and top with turkey bacon and few slices of tomatoe
Nutritional Breakdown
307 cal
23 gr protein
29 gr carbs
11 gr fat
4.5 gr fiber
For 400 cal meal add a large orange or a small banana
For 500 cal meal add a large orange or a small banana and add 1 slice of 2% American cheese to the sandwich.

Skupina 3

Rost beef sandwich
4 oz. lean roast beef
1/2 6 inch whole wheat pita pocket
3 cherry tomatoes sliced
1 romaine lettuce leaf, shredded
1 cup dark salad greens
1/3 cup sliced bell pepper
1/3 cup sliced cucumber
2 medium mushrooms sliced
fresh squeezed lemon or lime juice (to taste)

Pile roast beef into pita pocket and top with sliced cherry tomatoes and romaine lettuce. Serve pita with side salad composed of dark greens, peppers, cucumbers, and mushrooms, dressed with a fresh squeeze of lemon or lime juice
Nutritional Breakdown
292 cal
30 gr. protein
37. gr carbs
5 gr fat
8 gr fiber
For 400 cal meal use a whole 6 inch pita pocket and add 1 tsp. olive oil to salad
For 500 cal meal use a whole 6 inch pita pocket and add 1 tsp. olive oil and 2 Tbsp. slivered almonds to salad

Teriyaki Grilled Tuna
4 oz. tuna steak
2 Tbsp. bottled low -fat teriyaki sauce
1 cup fresh spinach leaves
1 tsp. oive oil
1/3 cup brown rice

Marinate tuna in teriyaki sauce or other low-fat bottled marinade. Grill. broil, or sear tuna on both sides to desired degree of doneness. Serve tuna with brown rice and spinach sautéed in olive oil
Nutritional Breakdown
295 cal
36 gr protein
25 gr carbs
7 gr fat
7.5 gr fiber
For 400 cal meal increase rice to 3/4 cup
For 500 cal meal increase rice to 1 cup and use 2 tsp. olive oil to saute spinach

Skupina 4
Tuna Salad in a tomatoe
4 oz. water-packed tuna
1/4 cup chopped celery
1/4 cup choppedred onion 1 Tbsp. reduced-fat mayonnaise
1 tsp. Dijon Mustard
1 large tomatoe, hollowed out
3 pieces whole -grain melba toast or 1/2 whole-grain English muffin

Combaine tuna, celery, onion, mayonnaise, and mustard
in bowl and stuff into hollowed out tomatoe. Serve with melba toast or English muffin.
Nutritional Breakdown
289 cal
30 gr. protein
21 gr. carbs
9 gr. fat
3.5 gr fiber
For 400 cal meal: Serve with 1 medium fresh apple
For a 500 cal meal: Serve with 1 medium fresh apple, increase tuna to 6 oz., and increase to 5 pieces melba toast or a whole English muffin.

Trkey Lettuce wrap ad bean salad
2 oz. deli-syle turkey breast, sliced
3 slice stomato
1 Tbsp. reduced-fat Russia dressing
1 or 2 Large romaine or boston lettuce leaves
1/4 cup chickpeas
1/4 cup kidney beans
1/4 cup celery, chopped
1/4 cup tomatoe, chopped
1 tsp. olive oil
Lemon juice, salt, and pepper ( to taste)

Wrap turkey, sliced tomatoe, and Russian dressing inside large lettuce leaves. Serve lettuce wrap with a bean salad made of remaining ingredients.
Nutritional Breakdown
308 cal
20 gr. protein
34 gr. carbs
11 gr. fat
7 gr. fiber
For a 400 cal meal: increase turkey to 4 oz., and increase chickepas and kidney beans o 1/3 cup each
For 500 cal meal increase turkey to oz. increase chickeapes and kidney beans to 1/3 cup each and serve with 1 cup fresh fruit salad.

Steak with broccoli
3 to 4 oz. flank steak, filet mignion, or sirloin
1 tsp. olive oil
Sea salt and freshly ground pepper ( to taste)
1 small baked potatoe
1 Tbsp. Dijon mustard
1 cup steamed broccoli
Fresh lemon juice ( to taste)

Brush steak with olive oil and sprinkle withsea salt and pepper. Grill or broil steak for 5 to 7 min per each side, or until desired degree of doneness is achieved. Serve with baked potatoe opped with Dijon mustad, and steamed broccoli with a squiieze of fresh lemon juice

Nutritional Breakdown
304 cal
30 gr protein
33 gr carbs
6 gr. fat
7.5 gr. fiber
For 400 cal meal increase steak to 5 or 6 oz
For 500 cal meal increase 5 or 6 oz and add 1/2 cup fat free pudding or 1 cup skim or 1% milk to meal.


Chicken Meatballs
3 oz. lean ground chicken
1 egg white
1 Tbsp. seasoned bread crumbs
1/2 cup whole-grain pasta, cooked
1/2 cup tomatoe sauce
1 cup greens beans, steamed

Mix ground chicken with egg whites and seasoned bread crumbs. From mixture into small meatballs, place on a baking sheet, bake at 150 celzijus for 15 to 20 min, or until cooked trough. Toss meatballs with tomatoe sauce and pasta and serve with side of beans
Nutritional Breakdown
296 call
28 gr protein
40 gr. carbs
3 gr. fat
7 gr. fiber
For 400 cal meal increase chicken to 5 oz., bread crumbs to 2 Tbsp,. and pasta to 2/3 cups.
For a 500 cal meal: Increase chicken to 5 oz. bread crumbs to 2 Tbsp., and pasta to 2/3 cup and finish meal with 1/2 cup fruit sorbet.

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