INSANITY Meal 2 Menu

MEXICAN STYLE EGGS

2 large eggs

1 whole-grain tortilla

¼ cup low-fat cheddar cheese, shredded

½ cup fresh or frozen berries

Scramble eggs in a non-stick skillet coated with cooking spray. Pile cooked eggs into a whole-grain tortilla and top with cheese. Serve with berries.

 301 Calories

*400 - calorie meal: Add 1 cup of skim, almond, rice, or soy milk

** 500 – calorie meal: Add 1 cup of skim, almond, rice, or soy milk mixed with 1 scoop of protein powder

WARM CEREAL BOWL

¾ cup whole-grain Cream of Wheat cereal, cooked

2 Tbsp. raisins

1 Tbsp. slivered almonds, toasted

¼ cup skim, almond, rice, or soy milk

1 scoop whey protein powder

Combine ingredients in bowl, heat

 314 Calories

*400 - calorie meal: increase cereal to 1 cup and increase slivered almonds to 2 Tbsp.

** 500 – calorie meal: increase cereal to 1-1/2 cups, increase almonds to 2 Tbsp. and increase milk to ½ cup.

PROTEIN PANCAKE

1 whole egg

2 egg whites

1 scoop whey protein

¼ cup instant oatmeal

Combine ingredients with a few spoonfuls of water. Mix batter well, and then cook one large pancake on a non-stick skillet coated with cooking spray.

313 Calories

*400 - calorie meal: serve pancake with 1 cup of fresh fruit salad

** 500 – calorie meal: serve pancake with 1 cup of fresh fruit salad topped wth 2 Tbsp. flaxseeds or chopped walnuts or slivered almonds.

EGG SANDWICH

1 whole egg

2 egg whites

1 whole-grain English muffin

Sliced tomato, to taste

Scramble egg and egg whites in a non-stick skillet coated with cooking spray. Pile cooked eggs onto a whole-grain English muffin and top with turkey bacon and a few thin slices of tomato.

307 Calories

*400 - calorie meal: add a large navel orange or a small banana

** 500 – calorie meal: add a large navel orange or a small banana and add 1 slice of 2% American cheese to the sandwich

PROTEIN OMELET

1 whole egg

3 egg whites

2 oz. deli-style turkey breast, sliced

½ cup sliced mushrooms and onions

1 slice whole-grain bread

1 cup melon balls

In a non-stick skillet coated with cooking spray, make an omelet with egg and egg whites and fill omelet with turkey, mushrooms, and onions. Serve omelet with 1 slice of whole wheat toast and melon balls

298 Calories

*400 - calorie meal: add 1 oz. of crumbled feta or goat cheese to the omelet

** 500 – calorie meal: add 1 oz. of crumbled feta or goat cheese to the omelet and have 2 slices of whole wheat toast

VANILLA-BERRY PROTEIN SHAKE

1 cup skim milk, almond milk, or rice milk

1 scoop whey protein powder

1 cup frozen berries

1 tsp. vanilla extract

½ banana

Ice

Add ingredients to blender. Add ice to thicken.

296 Calories

*400 - calorie meal: add 1 Tbsp. all-natural peanut butter or almond butter

** 500 – calorie meal: add 1 Tbsp. all-natural peanut butter or almond butter and increase the protein powder to 2 scoops

YOGURT BOWL

1 cup of nonfat plain yogurt (look for Greek yogurt, if possible)

1 apple, diced

2 Tbsp. walnuts, chopped

1 tsp. honey

Combine yogurt with apple, walnuts and honey.

299 Calories

*400 - calorie meal: stir 1 scoop of whey-based protein powder into the yogurt bowl

** 500 – calorie meal: increase yogurt to 1-1/2 cups, increase the walnuts to 2 Tbsp. and stir in 2 Tbsp. dried cranberries or raisins

NUTRITION BAR

1 nutrition bar

½ cup 1% cottage cheese

Choose a nutrition bar with approximately 200 calories, fewer than 25 grams of sugar and at least 10 grams of protein (like the P90X Peak Performance Bar). Have nutrition bar and cottage cheese.

280 Calories

*400 - calorie meal: add a small banana or a large navel orange

** 500 – calorie meal: add a small banana or a large navel orange and add 2 Tbsp. chopped walnuts to the cottage cheese

DELI SANDWICH

½ whole wheat bagel or 1 slice toast

2 oz. Deli-style turkey breast, sliced

1 slice reduced-fat cheese

Sliced tomato, to taste

1 cup tomato or vegetable juice

Scoop out half of a whole wheat bagel, toast it and fill with turkey, cheese and sliced tomato. Serve with tomato or vegetable juice.

297 Calories

*400 - calorie meal: increase turkey to 4 oz. of turkey and leave the bagel “un-scooped”

** 500 – calorie meal: increase turkey to 4 oz. of turkey and leave the bagel “un-scooped” and add another slice of reduced-fat cheese

TURKEY BLT

2 slices whole wheat bread

3 slices turkey bacon

Sliced tomato, to taste

Lettuce, to taste

1 fresh pear

Make a sandwich of bread, turkey bacon, tomato, and lettuce. Serve with a fresh pear.

293 Calories

*400 - calorie meal: add 2 oz. of sliced deli turkey to the sandwich and 1 Tbsp. light mayonnaise

** 500 – calorie meal: add 2 oz. of sliced deli turkey to the sandwich and 1 Tbsp. light mayonnaise the sandwich and use regular whole wheat bread, not light-style