INSANITY Meal 3 Menu

GRILLED CHICKEN SALAD

3 oz. grilled chicken breast

3 cups mixed dark greens

½ apple, chopped

1 Tbsp. pecans, chopped

Cucumber, sliced, to taste

Pile mixed greens on a large salad plate. Top with chicken breast, chopped apple, chopped pecans and sliced cucumber, dress salad with fresh lemon juice.

283 Calories

*400 - calorie meal: add 1 whole wheat English muffin or 1 slice of whole-grain bread

** 500 – calorie meal: add 1 whole wheat English muffin or 1 slice of whole-grain bread and add 1 Tbsp. olive oil onto the salad

SUSHI

1 tuna or salmon roll, made with brown rice, if possible

Side salad of mixed greens

2 Tbsp. of Asian ginger dressing

Have one sushi roll sliced, with side salad served with Asian ginger dressing. (Use the fork technique of dipping the tines of your fork in the dressing before spearing the lettuce to avoid overdoing it on the dressing).

311 Calories

*400 - calorie meal: add 1 cup of steamed edamame

** 500 – calorie meal: add 1 cup of steamed edamame and 1 cup of miso soup

BLACK BEAN SOUP AND HALF SANDWICH

1 cup of canned black bean soup

1 slice whole-grain bread

2 oz. deli-style turkey breast, sliced

2 very thin slices of avocado

Dijon mustard

Make one half of a turkey sandwich made with 1 slice whole-grain bread, turkey, avocado and Dijon mustard. Serve with cup of soup.

299 Calories

*400 - calorie meal: use regular whole wheat bread, not light-style, and increase the turkey on the sandwich to 3 oz.

** 500 – calorie meal: use regular whole wheat bread, not light-style, and increase the turkey on the sandwich to 4 oz. and use 4 thin slices of avocado-about ¼ and avocado

ROAST BEEF SANDWICH

4 oz. lean roast beef

½ 6-inch whole wheat pita pocket

Sliced cherry tomatoes

Romaine lettuce

Dark salad greens

Sliced bell peppers

Sliced cucumbers

Sliced mushrooms

Pile roast beef into pita pocket and top with sliced cherry tomatoes and romaine lettuce leaves. Serve pita with a side salad composed of dark greens, sliced peppers, cucumbers and mushrooms, dressed with a fresh squeeze of lemon or lime juice.

292 Calories

*400 - calorie meal: use the whole 6-inch pita pocket and add 1 tsp. olive oil to the salad

** 500 – calorie meal: use the whole 6-inch pita pocket and add 1 tsp. olive oil and 2 Tbsp. slivered almonds to the salad

TERIYAKI GRILLED TUNA

4 oz. Tuna steak

2 Tbsp. teriyaki sauce (low-fat bottled)

Fresh spinach

1 tsp. olive 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 spinach sautéed in olive oil and 1/3 cup brown rice.

295 Calories

*400 - calorie meal: increase rice to ¾ cup

** 500 – calorie meal: increase rice to 1 cup and use 2 tsp. olive oil in the spinach

SHAKEOLOGY

1 scoop Shakeology

1 Whole banana

½ cup skim, almond, rice, or soy milk

½ cup water

Ice

Blend ingredients with ice to desired consistency.

299 Calories

*400 - calorie meal: add 1 Tbsp. of peanut butter to the shake

** 500 – calorie meal: add 1 Tbsp. of peanut butter to the shake, increase Shakeology to 1-1/2 scoops and increase milk to 1 full cup

CHICKEN RANCH WRAP

1 6-inch whole-grain tortilla

3 oz. grilled chicken breast

Sliced tomato

Lettuce

Red bell pepper, sliced

Celery sticks

1 Tbsp. ranch dressing, reduced-fat

Fill tortilla with 3 oz. of grilled chicken breast, sliced tomato, lettuce leaves and ranch dressing. Serve with red pepper slices and celery sticks.

307 Calories

*400 - calorie meal: add 1/3 of a small avocado into the wrap

** 500 – calorie meal: add 1/3 of a small avocado into the wrap and serve with a sliced apple

LEAN BURGER

4 oz. extra-lean ground beef

Mixed greens

½ cup mixed berries and/or melon

Grill or broil a 4 oz. lean hamburger patty. Serve without a bun over a large green salad, with a side of ½ cup mixed berries or melon balls.

302 Calories

*400 - calorie meal: serve hamburger on a whole wheat English muffin with the salad on the side

** 500 – calorie meal: serve hamburger on a whole wheat English muffin with 1 slice of reduced-fat cheese and the salad on the side

WHOLE WHEAT PASTA WITH VEGETABLES AND FETA

¾ cup whole wheat pasta

1 cup mixed, steamed vegetables

1/3 cup feta cheese, crumbled

Top pasta with mixed steamed vegetables and crumbled feta cheese.

304 Calories

*400 - calorie meal: add 2-3 oz. of diced grilled chicken breast to the pasta bowl

** 500 – calorie meal: add 2-3 oz. of diced grilled chicken breast to the pasta bowl and serve with a fresh pear

SALMON NICOISE PLATE

3 oz. salmon

2 cups mixed salad greens

1 cup green beans, steamed

1 small red potato, boiled

5 black olives

Fresh lemon, salt, pepper, to taste

Grill, poach, bake, or broil salmon. Pile 2 cups of mixed salad greens onto a large dinner plate; top the greens with beans, potato, olives and the cooked salmon. Season with fresh lemon, salt and pepper.

301 Calories

*400 - calorie meal: add a whole wheat dinner roll or a slice of whole wheat bread

** 500 – calorie meal: add a whole wheat dinner roll or a slice of whole wheat bread and top salad with 2 tsp. olive oil

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

INSANITY Meal 1 Menu

PROATMEAL

2/3 Cup cooked oatmeal, prepared with water

1 scoop of protein powder

½ cup of fresh or frozen berries

1-1/2 Tbsp. chopped walnuts

Splash (1/4 cup) of skim, almond, rice or soy milk

307 Calories

*400 - calorie meal: increase oatmeal to 1 cup and increase protein powder to 1-1/2 scoops

** 500 – calorie 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 full cup.

FRUIT AND COTTAGE CHEESE

1 cup cottage cheese, 1% milk fat

1 cup mixed fruit

½ cup whole-grain cereal

On a medium size dinner plate, portion out 1 cup of 1% cottage cheese and top with 1 cup of mized fruit and ½ cup of whole-grain cereal, such as bran flakes or Fiber One.

293 Calories

*400 - calorie meal: add 2 Tbsp. of flaxseeds

** 500 – calorie meal: add 2 Tbsp. of flaxseeds and a slice of whole-grain toast.

BERRY PROTEIN SMOOTHIE

1-1/2 scoops protein powder

½ cup fresh or frozen berries

1 cup skim, almond, rice or soy milk and ice

Combine in blender

306 Calories

*400 - calorie meal: add ½ of a medium banana

** 500 – calorie meal: add ½ of a medium banana and 1 Tbsp. of all-natural peanut butter

BAGEL AND LOX

½ whole wheat bagel

1 Tbsp. whipped cream cheese

2 oz. smoked salmon (lox)

½ large grapefruit

Toast half of a whole wheat bagel, scoop out the innards, and fill the bagel with 1 Tbsp. whipped cream cheese, salmon (lox), and 2 slices of tomato. Serve bagel with grapefruit.

291 Calories

EGG WHITE AND FRUIT PLATE

3 hard-boiled eggs, whites only

1/3 cantaloupe, sliced

4 pieces while wheat Melba toast

1 slice reduced-fat Swiss cheese

Peel 3 hard-boiled eggs and slice the whites onto a salad plate. (Discard or save the yolks for another purpose). To the plate, add sliced cantaloupe, 4 whole wheat Melba toasts and 1 slice of reduced-fat Swiss cheese.

293 Calories

*400 - calorie meal: add an egg yolk and increase the cantaloupe to ½ of the melon

** 500 – calorie meal: add an egg yolk and increase the cantaloupe to ½ of the melon and add 1 cup of low-fat, skim, almond, rice, or soy milk (you may use the milk in a coffee drink, such as a fat-free latte).

EGG WHITE BREAKFAST WRAP

4 egg whites

1 whole-grain tortilla

½ cup part-skim mozzarella cheese

Sliced tomato to taste

½ cup melon, cubed

In a non-stick skillet coated with cooking spray, scramble egg whites. Pile egg whites into a while-grain tortilla and top with cheese and sliced tomato. Server with melon cubes.

296 Calories

*400 - calorie meal: add 2/3 cup of nonfat yogurt

** 500 – calorie meal: add 1 cup of nonfat yogurt topped with 1-1/2 Tbsp. chopped walnuts

CEREAL BOWL

1 cup high-protein whole-grain cereal, such as Kashi GoLean or Hi-Lo

1 Tbsp. flaxseeds

2/3 cup skim, almond, rice, or soy milk,

½ cup bananas, sliced

Portion out 1 cup cereal and top with flaxseeds, skim, almond, rice, or soy milk and sliced bananas.

299 Calories

*400 - calorie meal: increase flaxseeds to 2 Tbsp. and increase bananas to 1 cup

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

SHAKEOLOGY SHAKE

Mix two scoops with water or blend with water and ice (double the normal serving)

280 Calories

PEANUT BUTTER TOAST

1 slice whole-grain toast

1 Tbsp. all-natural peanut or almond butter

1 tsp. all-fruit preserves

½ cup cottage cheese, 1% milk fat

Top one slice of whole-grain toast with nut butter and preserves. Serve with cottage cheese.

280 Calories

*400 - calorie meal: increase cottage cheese to ¾ cup and top with 1 cup of sliced fruit

** 500 – calorie meal: increase cottage cheese to ¾ cup and top with 1 cup of sliced fruit AND use an extra piece of whole wheat toast to make it into a sandwich.

VEGGIE OMELET

2 whole eggs

2 egg whites

Mushrooms and onions to taste

1 slice whole-grain wheat toast

1 Tbsp. all-fruit preserves

In a non-stick skillet coated with cooking spray, make an egg omelet with 2 whole eggs plus 2 egg whites, sautéed mushrooms, and onions, and serve with 1 slice of whole-grain wheat toast topped with 1 Tbsp. of all-fruit preserves.

301 Calories

*400 - calorie meal: add a large orange or 1 cup of orange juice

** 500 – calorie meal: add a large orange or 1 cup of orange juice and 1 slice of reduced-fat cheese to the omelet.

Monkey Bars

I found this recipe on a blog a few years ago, but I can't remember which one. This is kind of like banana bread but baked in a cake pan. Annabelle calls them brownies, except they're much better for you than brownies! All the kids love them, it makes a big pan so I just store the rest in the fridge. They're good warm or cold.

1 2/3 cups mashed banans (about 5, when my bananas are over ripe I stick them in the freezer and pull them out when I need them)
3/4 cup packed brown sugar
1/4 cup oil (I always use applesauce)
1/4 cup milk
2 eggs
1 tsp baking soda
1 tsp cinnamon
1/4 tsp salt
1 3/4 cups whole wheat flour (I made them with oat flour this last time which was much better. You can grind up your oats in a blender for oat flour if you don't have a grinder.)
1 cup mini chocolate chips
2 tablespoons ground flax

Heat oven to 350 degrees. Spray a 9x13 pan. Whisk all ingredients except flour and chocolate chips. Gradually add in flour just until blended, and then mix in half the chocolate chips. Pour into the pan and then sprinkle the rest of the chocolate chips on top. Bake 15-20 min or until done.

Peanut Butter Popcorn (Jinny)

3 quarts popped popcorn (2 microwave bags)
1 cup light corn syrup
1 cup sugar
1 cup peanut butter
1 tsp vanilla

Deseed popped popcorn and place in a large bowl. In a saucepan, bring sugar and syrup to a boil over medium heat and let boil for 2 minutes. Remove from heat and add peanut butter. Stir until melted. Add vanilla. Pour over popcorn and mix.

Vanilla Popcorn (Jinny)

This is similar to caramel popcorn, we just like it better.

3 quarts popped popcorn (2 microwave bags)
1 cup sugar
1/2 cup butter
1/4 cup light corn syrup
1/4 tsp baking soda
1/2 tsp vanilla extract

Deseed popcorn and place in a large bowl. In a saucepan, combine the sugar, butter and corn syrup. Bring to a boil over medium heat; boil and stir until mixture is golden, about 2 minutes.
Remove from heat; stir in baking soda and vanilla. Pour over popcorn and toss to coat.
(I think it tastes best right away, while it's still soft. Mick likes to wait awhile until it hardens up a little bit.)

Peanut Butter Popcorn

Ingredients:
1/2 cup peanut butter 1 tsp butter
2 tsp brown sugar
A few T. melted Chocolate
About 4-6 cups popped popcorn

Directions:
Melt the Peanut Butter, Butter, and Sugar together in the micro -give it about 1 minute. If it isn't ready, give it a stir and put it in for another 30 seconds.

Melt the Chocolate.Drizzle the Peanut Butter over the popped corn, and toss gently to coat.

Lay out on a baking sheet lined with waxed paper and spread evenly. Drizzle with melted chocolate. Allow to set

Butterfinger Caramel Apples

Ingredients:

6 tart apples, washed, dried and stems removed
1 (14-ounce) package soft caramels
2 tablespoons water
2 (2.1-ounce) NESTLE® BUTTERFINGER® Candy Bars, chopped

Directions:

Line tray or baking sheet with waxed paper.
Insert 1 wooden Popsicle stick into stem end of each apple. You will need a total of 6 wooden sticks found in cake decorating or hobby shops.

Microwave caramels and water in large, microwave-safe bowl on HIGH (100%) power for 2 minutes; stir. Microwave at additional 10 to 20-second intervals, stirring until smooth.

Dip each apple in melted caramel; scrape excess caramel from bottoms. Quickly roll bottom half of apples in chopped Butterfinger, then place on prepared tray.

Refrigerate for 45 minutes or until set. Store apples in refrigerator in airtight container. Apples are best if they are served the same day as they are prepared.

Makes 6 apples.

Note: If caramel becomes firm, return to microwave oven for 20 to 30 seconds or until dipping consistency. 2 (1.5-ounce each) NESTLÉ CRUNCH Candy Bars may be used in place of Butterfinger Candy Bars.

Apple Bites

These treats are a fun and healthy break from Halloween sweets.

RECIPE INGREDIENTS:
Apples

Slivered almonds

DIRECTIONS:
1. Just quarter and core an apple, cut a wedge from the skin side of each quarter, then press slivered almonds in place for teeth.

2. Tip: If you're not going to serve them right away, baste the apples with orange juice to keep them from browning.

Peanut Butter Bon-Bons

Ingredients:
1 cup Peanut Butter
¼ cup butter
2 ¼ cups powdered sugar
1 ½ cups crisp rice cereal
12 oz chocolate chips

Directions:
In microwave, melt butter and peanut butter (or saucepan on stove).
In a large bowl, combine powdered sugar and cereal. Pour warm peanut butter mixture over cereal mixture. Blend together with hands.
Form into ½ inch balls. Chill until firm. Melt chocolate chips carefully in microwave. Dip candies in coating. Place on saran wrap. Chill.