Food Friday




Introducing Food Friday’s your go-to place for healthy, easy foods for weight loss or gain!

steak-omlet

3 egg omelet with 1 oz steak

2 cups of broccoli cauliflower mix 

steak-and-corn

4 oz steak

1/2 corn on the Cob

1 medium broiled potato

2 cups mixed veggies 

backed-breaded-chicken

4 oz brown rice

6 oz baked breaded chicken

1/2 cup black beans 

small-chicken-breast

2 pieces of small chicken breast

4 oz brown rice

1 cup red kidney beans 

steamed-broccoli-carrots-and-shredded-pork

2 cups steamed broccoli and carrots

4 oz brown rice

6 oz shredded pork

1 small potato 

stir-fry

4 oz brown rice

6 oz stir fry chicken and broccoli 

spinach-omelet-and-turkey-burger-jpg

2 egg omelet with spinach

2 slices whole wheat bread

1 turkey burger 

chicken-avocado

4 oz brown rice

1/2 sweet potato

1/2 avocado

6 oz chicken 

teriyaki-steak

4 oz brown rice with 1 egg

4 oz Teriyaki Steak

[accordian-message question= "Steak, Peppers and Onions"]

grandules

4 oz rice with grandules

4 oz steak

2 oz green peppers/onions,

2 oz corn arepas 

lemon-pepper-fish

4 oz baked lemon pepper fish

2 oz shrimp

1 cup broccoli 

teriyaki-chicken

4 oz brown rice

4 oz teriyaki chicken

2 cups teriyaki broccoli 

red-onion-rice-stew

4 oz white rice

6 oz tomato and red onion chicken stew

2 oz sweet plantains 

chicken-and-rice

Weight gain:

3 cups white rice

8 oz cut chicken

1.5 cups peas

1.5 cups corn

1 handful of broccoli

10 oz water

 

Weight loss:

2 cups white rice

6 oz cut chicken

1.5 cups peas

1.5 cups corn

1 handful broccoli

10 oz water 

cookies

One GButter sugar cookie.

One GButter cookie dough cookie.

Each have around 14g of protein with 1g of sugar!! Find them on GButter.com 

egg-omlet

Weight gain:

1 whole wheat wrap

1 cup cooked potatoes

5 eggs with bacon and broccoli

10 oz water

 

Weight loss

1 whole wheat wrap

3 eggs with broccoli and peppers

10 oz water 

 

picture1

Weight Gain:

8oz sirloin steak

10oz pasta

6oz broccoli

10 oz water

 

Weight loss:

8 Oz sirloin steak

4oz pasta

8oz broccoli

10 oz water 

grilled-cheken-and-potato

Weight gain:

Grilled chicken 8oz

1 potato mashed

2 bacon strips

 

Weight loss

Grilled chicken 8oz

1 potato mashed

2 cups mixed veggies 

eggs-with-sweet-potatoes

Weight gain:

3 egg yolks 1 egg white omelet

bacon

– sausage

– broccoli

– spinach

– peppers

1 sweet potato

10oz water

OPTIONAL 8oz Black coffee

OPTIONAL hot sauce

 

Weight Loss:

3egg white omelet

– broccoli

– spinach

– peppers

1 sweet potato

12oz water

OPTIONAL 8 Oz black coffee 

pulled-chicken

Weight gain:

8oz pulled chicken

1/2 cup black beans

6oz cooked white rice

8oz water

 

Weight loss:

8oz pulled chicken

1/2 cup black beans

4oz brown rice

8oz water 

chicken-and-eggs

Weight loss

6 Oz sautéed chicken

3 hard boiled eggs

2 cups sautéed veggies

 

Weight gain

8 Oz sautéed chicken

2 hard boiled eggs

6oz quinoa

3 cups sautéed veggies

scrambled-eggs

Weight gain:

4 eggs with yolk

1 sweet potato

8 Oz grilled chicken

1 whole wheat tortilla

16 oz water

8 oz Black coffee optional

 

Weight loss

2 eggs with yolk

1/2 sweet potato

6 oz chicken

20 oz water

NO TORTILLA

Black coffee optional

 

Fantastic breakfast to have 1 hour before working out, or to hold you over till lunch! 

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Weight gain:

6oz boiled kidney beans

6oz white rice

6oz stewed steak

 

Weight loss:

6oz boiled kidney beans

4oz quinoa

6oz stewed steak 

Grilled Chicken

Weight loss:

8oz grilled chicken breast

1/2 cup of french styled green beans

1/2 sweet potato

 

Weight gain:

16oz grilled chicken breast

3/4 cup of white rice

1 cup of french styled green beans 

Spiniach Omlet

Ingredients:

3 egg whites omelet

spinach

1 slice of Ezekiel bread

peanut/almond butter

8 oz water

Directions:

In a bowl, beat the eggs, and stir in the baby spinach and Parmesan cheese. Season with onion powder, nutmeg, salt, and pepper.

In a small skillet coated with cooking spray over medium heat, cook the egg mixture about 3 minutes, until partially set. Flip with a spatula, and continue cooking 2 to 3 minutes.

 

Weight Loss = 1 Slice of Ezekiel Bread with 1 Serving of Almond Butter, 3 Egg White omelet with 1 cup of Baby Spinach, 8oz of Water

Weight Gain = 2 Slices Ezekiel Bread with 2 Serving Peanut Butter, 3 Whole Egg omelet with 1 cup of Baby spinach, 8oz of Water