The Friday Special

salmonI was going to save my favorite breakfast for Saturday morning but I changed my mind.

I love salmon! I gave it up for the longest time because I used to eat it on a bagel slathered with cream cheese. Well that’s out of the question since I am not eating dairy and breakfast has no carbs! Suprisingly I learned that the simplicity of salmon with the right garnishes does not need the bagel or the cream cheese. I love luxury and in my mind, you don’t need to wait for the weekend to indulge!

I end my “week of breakfasts” with this meal. I hope you have enjoyed starting the day right with me.

Bacon and Eggs

BaconAndEggsSo it’s Thursday and I stuck to the basics. I used to think that  a bacon and eggs breakfast would be off limits, way off limits, but I was wrong. This breakfast still has me on track with my 30 grams of protein and 25 grams of fat for breakfast fat-loss plan. It may be simple, but I love bacon!

It may be simple, but I love bacon!

Just a few basic ingredients make this yummy breakfast – eggs, egg whites, bacon, and coconut oil

Green Eggs & Ham

GeenEggsAndHam_01What else did you expect on Wednesday? That’s green eggs and ham, not green eggs and green ham, by the way. I am adventurous when it comes to food but I don’t eat green meat under any circumstances. Wednesday seems like the right day for that motivational push. You can spend all your money on motivational literature on the subject of perseverance, but “Green Eggs and Ham” remains my favorite and most concise book on the subject of determination.

Green Eggs and Ham” remains my favorite and most concise book on the subject of determination.

So today’s breakfast is a delicious green scramble using power greens (kale, chard, spinach), eggs and egg whites, cilantro, and fresh basil. I like a little asparagus with the ham as well. Yummy!




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What’s not to love about steak & eggs?

SteakAndEggs_03 SteakAndEggs_02 SteakAndEggs_01I love steak & eggs! This is actually one of my easiest breakfasts because I always cook a little extra steak sometime over the weekend to use for a weekday morning meal. I have to say my Sunday evening grilling wasn’t the pleasant in the icy rain and wind, but when I marinated the steaks in the early afternoon, it was in the 70’s.

 That’s Houston.

Perhaps a steak breakfast can be richly enjoyed knowing the sacrifices made.

As with my other breakfasts, the portions here work out to 32g of protein, 21g fat, and only 4g of carbs… a perfect fat loss breakfast!

Monday Breakfast

Monday_02I usually plan on something pretty simple for Mondays. It takes the stress out of the jolt back into the work week. At the same time, Monday tends to be the day you get up and say to yourself, “this week I’m really going to stay on track!” so all the more reason to start the day right. For me, tonight I have my monthly update at the gym, which includes body fat % measurement, weigh-in, measurements, and the fitness test. I’ll need every bit of energy to beat last month’s numbers!

As with my other breakfasts, this simple meal has about 30 grams of protein and next to no carbs. I like a little salsa with my eggs, but otherwise, this is a pretty straight-forward beginning to the day.

Have a great week everyone!

This easy breakfast only requires a few simple ingredients:

  • Turkey sausage links
  • Eggs
  • Egg whites
  • Coconut oil
  • Salsa, salt & pepper

¡Buenos Dias! Fajita Tacos for Sunday Breakfast

FajitaTaco_05I admit that even back in my skip breakfast days I loved breakfast on Sunday. There’s something luxurious about taking your time doing something you normally have to hurry. It makes you feel like you’re on vacation, even if it’s just a little while.

There’s something luxurious about taking your time doing something you normally have to hurry.

So this morning I’m taking the time to make some fajita breakfast tacos. Don’t worry, we are still on the fat-loss, muscle gain plan and this breakfast has practically no carbs. The tortillas a made from cauliflower. I know this sounds crazy, and I was a doubter, too. They really are pretty darn good!

No, I did not get up on Sunday morning and make fajitas. By definition, a taco is leftovers on a tortilla, so I repurposed beef fajitas I made from another meal. You can flavor these however you like. I happened to have some red peppers and scallions, which I love cooked with meat. This was also a great reason to open up the salsa made from local farmer’s market ingredients I found last weekend.


Kale and Sausage

kaleAndSausage_01Strange as it may sound, I LOVE this breakfast. Baby kale cooks quickly and needs no fat (leave some of the moisture from rinsing on it). I generally use turkey sausage and only need one egg  because kale has an amazing amount of protein for a vegetable, this breakfast has over 30 grams of protein. No wonder they call kale a super food!

This easy breakfast only requires a few simple ingredients:

  • Cherry Tomatoes
  • Scallion or onion
  • Kale Greens
  • Large Egg
  • Turkey Sausage Links
  • Hot pepper sauce



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A week of breakfasts…

Someone asked me today about what I eat for breakfast, so this week I will share my breakfasts with you. Based on my regimen designed to loose fat and gain muscle, I eat five meals every day. My breakfast, in addition to three other meals contain 30 grams of protein and up 25 grams of fat. The fifth meal is always the post-workout meal, which also has 30 grams of protein, little or no fat, and 80 grams of carbs. This is the recovery meal to helps support those tired muscles.

As far as breakfast goes, I try to keep it quick and easy on a week day. I love eggs, but I do try to mix things up as far as preparation goes… stay tuned!

A Trip to the Farmer’s Market

I’ve wanted to get back to the farmer’s market and I’m so glad I went there today. Inevitably, I buy four times the vegetables compared to a normal supermarket trip. Everything looks so wonderful. I love to go to the back section and I usually make most of my purchased from an elderly Mexican woman. She picks out the best (and hottest) chili peppers and avocados at their peak of ripeness. I usually let her know I’m planning to make salsa and she finds me over-ripened tomatoes perfect for the task.

FrutasI always find the cut fruit hard to resist and this day was no exception.

I always find the cut fruit hard to resist and this day was no exception. The mangos cut like a flower and dusted with hot chili pepper are fantastic. Off to the inside market my weekly plan began to come together. Vegetable soup, turnips with greens with my pork roast, shrimp and papaya salad, and quinoa with apples….  And for tonight? Well I could not wait to try the papaya and avocado, so I made them into a salad over arugula with cilantro and jalepeño… a little lime and you’re done! Grilled grouper and a few green beans and tonight’s healthy meal was a real treat.

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Friday Post-Workout Recovery Meal

 Grilling on Friday NightAfter an hour of weight training and 20 minutes of vigorous intervals, it’s time for a recovery meal! This dinner includes the recommended 30 grams of protein and 80 grams of carbohydrates plus an abundance of veggies. It’s great when you can follow the trainer’s guidelines and eat as if it’s a celebration.

Why shouldn’t I celebrate? It’s Friday and I gave my all to the workout!

So tonight’s menu has some of my favorites (with an Asian flair). Grass feed beef was marinated in a little soy and hoisin sauce. There is no need for oil if you get your grill screaming hot. I brushed some of the marinade on my vegetables and sprinkled some Chinese Five Spice on the pineapple. When you grill fruit, something wonderful happens! My slow carb tonight is a mixture of brown rice, orzo, quinoa, and lentils flavored with chopped parsley and radicchio. I’m so glad it’s warm enough to get outside and grill!

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