1-Week Fit Meal Planner: Keto Ice Cream

Another delicious dish for low-carbers that doesn't require an ice cream maker! Simple 2 (or 3) ingredient recipe.

Who doesn’t love ice cream?? This recipe will have you never setting foot in another ice cream shop again! It is a zero carb, sugar free, protein ice cream recipe made from the most delicious cookies and cream protein powder and unsweetened almond milk. You can use any of the flavours available but i like the Cookies and Cream.
Once again…the key to this ice cream tasting so good is the Nitro-Pro cookie and cream protein powder! No….I do not work for them but it is the best protein I have EVER had! I highly recommend it! Not only are the nutritional facts outstanding….the taste is AMAZING!! If you notice, I usually use PureVia or some sort of sweetener in many of my dessert recipes but this one doesn’t even need it!

Equipment:
Blender
Freezer
Fridge

Ingredients:
1 Scoop Nitro-Pro Cookies and Cream Protein
1 Cup Unsweetened Almond Milk

1 pinch of Salt (only if you want to.)

Again, these are just the measurements I used to fit my macros/calories for my meal (1 meal/day on Keto). Can be adjusted with correct ratios for different portions.

Do the method the night before you plan to eat it!*
Method:
i) Put Almond Milk in a into the blender. Switch intermittently between low-med-high-pulse settings until all the lumps are blended up and you're left with a smooth, viscous cream.

ii) Add the powder into the top about 20g at a time. Blend on medium setting until the powder on top has mixed itself in, then add the next 20g. Continue until all 80g of the powder is mixed in. You could also add some granular splenda/stevia/equal here if you wanted too, but mine was sweet enough.

iii) Store in a large tupperware container (or equivalent) and place in the freezer overnight.

iv) Take it out first thing in the morning upon rising, and place in the fridge. By tonight it will have thawed the correct amount from a rock-hard block to a rich, creamy ice cream mixture!

*If you don't want to have to wait a day to eat it, after blending the mixture you can simply pop it in the freezer and take it out every 30 minutes to give it a good stir. Keep doing this until it resembles the same texture as ice cream and enjoy!

OPTIONAL
Strawberry sauce to go with it:
Blend 300g frozen strawberries with 150mL water to make a gooey sauce to mix in - DELICIOUS.

No flavoured whey? No problem!
Use granular artificial sweetener and a liberal amount of cinnamon instead. Prepare the same way and it comes out exactly like cheesecake batter!

Normally I wouldn't bother posting the recipe with this as I made it myself but this is the first 1 meal/day meal I've had that actually filled me up.

Calorie/macro breakdown (for entire thing):
1493 kcal
72.8g fat
32.8g carbs
162g protein

1-Week Fit Meal Planner Shopping List - Sunday

The detailed shopping list that follows tells you exactly how much food to buy at the shops. Then you’ll get detailed recipes that explain how to cook five individual serving size dinners. You’ll also be able to pack up extra food for lunches during the day.

Spare a couple of hours planning, shopping and cooking, and you’ll actually have time to enjoy the healthy lifestyle you work hard to achieve.

1 lb brown rice or quinoa or buy a bit of both!

8 oz container of old-fashioned oats

3 lbs of lean ground turkey (try for 85-90% lean)

1 flank steak (1 lb can be divided into 2 servings; 2 lbs makes 4 servings)

1 dozen eggs

1 avocado

1 large package fresh spinach salad mix

Fresh veggies including:

2 bell peppers

3 Medium eggplants

1-2 Cans of Chickpeas

2 Red onions

1 Head of red romaine

1 head of broccoli (or 1 package pre-chopped, fresh broccoli)

1 bunch asparagus

1 pack pre-cut and washed mushrooms

(or 1 lb fresh mushrooms-but then you have to cut them yourself)

1 pack celery

1 package fresh pre-cut stir-fry veggies

(or build your own by buying onion, Chinese cabbage, shredded carrots, broccoli, snow peas, and water chestnuts)

On the Pantry self:

• Garlic Powder or Fresh
• Mustard Powder
• Thyme
• Sage
• Black Pepper
• Worcestershire Sauce
• Eggs, (enough to the whites)
• Soy Sauce, or my favorite ABC Sauce
• Vinegar - White
• Fresh Ginger
• Brown Sugar
• Real Olive Oil - Extra Virgin
• Your choice of Homemade Dressing (Mine is in an earlier post)

1-Week Fit Meal Planner: Quinoa Bowl - Sunday

1/3 cup cooked quinoa

1 cup cooked ground turkey

1 cup stir fry veggies

Directions:

Mix together and add 1 tbsp soy sauce.

1-Week Fit Meal Planner: Chef Salad - Monday

2 large handfuls spinach salad mix

1/2 cup ground turkey

1/2 avocado

1 cup chopped veggies (bell pepper, broccoli, mushrooms)

2 tbsp homemade dressing

Directions:

Mix the above ingredients in a salad bowl.

1-Week Fit Meal Planner: Omelet/Egg Scramble - Tuesday

2/3 cup egg whites

1/4 cup ground turkey

1/4 cup favorite veggies and/or 2 tbsp quinoa

Top with 1/2 avocado

1-Week Fit Meal Planner: Ginger Soy Marinated Flank Steak - Wednesday

1/2 cup soy

1/4 cup vinegar

2 tbsp brown sugar

2 tbsp onion

1 tbsp oil

1 garlic clove

1/2 tsp ginger

1/8 tsp pepper

Directions:

Mix the above ingredients together in a big enough container to

fit your steak. Marinade the flank steak for as long as you like.

Start the night before or in the morning when you leave for work,

or even when arriving home if you plan to eat a bit later. For a

great flavor, you want at least a couple hours in the marinade.

To cook the steak, grill or broil it for 8 minutes on one side and 6

minutes on the other side. Adjust the cooking time according to

the thickness of the meat and how done you like your steak. A 2-

pound flank steak feeds a little over four people in my family. So

if you cook for one, you may only need to buy a steak between 1

and 2 pounds.

try this Veggie Salad with it

Asparagus

Broccoli

Red and green bell peppers

Directions:

Mix the above ingredients together in a salad bowl.

1-Week Fit Meal Planner: Meat Muffins - Thursday

2 lbs ground meat (I've used beef, turkey, and combinations)

1/4 heaping cup chopped celery

1/4 heaping cup mushroom, diced

1/4 cup oatmeal

1/4 cup finely chopped onion or 1 tbsp dehydrated onion flakes

2 cloves garlic, minced, or 1 tsp garlic powder

1 tsp dry mustard powder

1 tsp dried thyme

1 tsp dried sage

1/2 tsp black pepper

2 tbsp Worcestershire sauce

2 tsp salt

2 egg whites

1/4 cup water

Directions:

Preheat oven at 325 degrees.

Spray 2 muffin tins with nonstick spray or oil.

Mix all ingredients in a bowl (using your hands works best).

Cook at 325 degrees for 22 minutes.

One Week Fit Meal Planner - Roasted Eggplant & Chickpea Feta Salad - Friday

Ingredients

Makes 6 servings

3 pounds eggplant (about 3 medium), cut into 1-inch cubes

3 tablespoon olive oil, divided salt and pepper

3 tablespoons lemon juice

1 15.5 oz can chickpeas, drained and rinsed

1/2 medium red onion, diced

2/3 cup feta, crumbled

1/4 cup finely shredded basil

1 head of red romaine

Directions

1. Preheat oven to 475 degrees. Divide cubed eggplant between 2 rimmed baking sheets. Drizzle each sheet with 1/2 a tablespoon olive oil and sprinkle with salt and pepper. Toss to coat and then spread in a single layer.

2. Roast, turning once, until golden and tender, 25 to 30 minutes. Allow to cool completely on sheets.

3. In a bowl combine lemon juice, 2 remaining tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Combine.

4. In a large bowl, add cooled eggplant, chickpeas, onion, feta, and basil. Add lemon dressing and toss to combine. Serve over a bead of red romaine.

Babe of the Month - Maggie Diubaldo

I was born in Hamilton, Ontario, a city west of Toronto, and have lived in Ontario all my life. I have been fortunate enough to have parents that love to travel so they took my sister and me for vacations to many different destinations around the world. I still love traveling and dream of visiting different countries… but there is no home like Canada!

I have a post secondary education and I work in health care. In an effort to expand my interests, I decide to take up my passion as a career and began personal training this year.

I love helping others to achieve the goals that they desire regarding their body and self esteem.

As a child I was quite hyper-active and my poor mom would have to scrape me off the ceiling each night before bed. Unfortunately, attempts to enroll me in different sports/activities to channel all my energy were futile as I had loyalties to Barbie.

Finally, my sister convinced me to join a synchronized swimming team and I spent most of my elementary school years training in the pool. As I entered High School, my focus, as with most teenagers, changed from Barbie to Boys… so the best way to be noticed was with cheerleading!

Throughout my high school career, I ran track, skied, and was introduced to the weight room during physical education. I can clearly remember all the girls being VERY impressed by the chest fly machine as soon as the teacher told us it would make our chests bigger. Needless to say, there was a line up of thirteen year old girls trying to use that particular piece of equipment.

As I headed into my twenties, I became determined to try all that I had missed out on. I now avidly snowboard in the winter and practice yoga regularly. I have also flirted with ballet, belly dancing, gymnastics, kayaking, recreational volleyball, and soccer.

Although I dabbled in weight training for many years, I didn't really develop a passion for lifting until I met my husband. He has taught me almost everything I know about effective training and has helped to transform my body to what it is today.

Shortly after I began training, I started to become interested in fitness competitions and modeling. I attended as many shows as possible and became an enthusiastic reader of almost every fitness magazine known to man. I secretly wished that I could be one of the beautiful girls on stage and/or in the magazines.

Finally, after four years in the gym, I felt that it was time to give up the chocolate and get ready to compete. I knew that I needed to take my training to another level, so I decided to hire a personal trainer and focus more on my weak points. I have managed to add quite a bit of muscle and sculpt my physique.

My first year I competed in the FAME Fitness Model category due to my lack of formal gymnastics training and continued in this rewarding division competing in 7 shows in 7 months. It was a very successful year that allowed me to grow as a person both emotionally and mentally, and as an athlete/business woman.

It seems as if I was on a crash course learning about the fitness world, but I hardly had time to stop and think about what was happening - or get cold feet. In the end I can look back on 2003 as an extremely rewarding year filled with many amazing new friends, multiple fitness magazine exposures, new occupations, an amazing web presence and a new and more focused individual.

In 2004 I decided not to compete but move forward in other directions such as acting/modeling while continue to maintain and develop new relationships in fitness. This year is coming to a close but all is not lost as it has given me time to sit back reflect on the life that has been built while I decide on the ventures of 2005.

I adamantly refuse to be someone that looks back and says, if only I... Margaret Diubaldo is a professional Fitness Model having attained the overall title at the FAME International Event in 2003.

Vital Stats:

Height: 5'9"
Weight: 133-140
Hair: Brown
Eyes: Blue
Stats: 35.24.36
Shoe: 9.5
Location: Toronto Ontario, Canada

Career:

• Fitness Model - 2003-2004
• Personal Trainer - 2003-2004
• Medical Radiographic Technologist - 1999-2004
• Developmental Care Worker - 1994-1999

Television:

• Molson Ultra Television Commercial (SOC Principal) - 2004
• Breakfast Television on City TV - May 2004
• Perfectly Fit on City TV - August 2004

Print:

• Model for promotional Ad for Xegotek - April 2003
• Oxygen Magazine-Short on Time - September 2003
• Oxygen Magazine-FAME special contest update - September 2003
• Muscularity Magazine Cover and article - September 2003
• Oxygen Magazine-Tone up for your First Competition - November 2003
• Canada's Healthy Living Guide - November 2003
• Canada's Healthy Living Guide - January 2004
• Oxygen Magazine-Letter to the editor - February 2004
• Model for promotional Ad for Unilock - February 2004
• Oxygen Magazine - Cover--April 2004
• Oxygen Magazine - Star Beauty Profile--May 2004
• Hamilton Spectator - Oxygen High--May 4 2004
• Toronto Sun - Beauty and Brawn--May 31 2004
• Oxygen Magazine - Advertisement--June 2004
• Oxygen Magazine - Blab--June 2004
• Oxygen Magazine - Maximum Exposure--June 2004
• Oxygen Magazine - Pro's Point of View--June 2004
• American Health and Fitness - Best Bodies Ever--June 2004
• Oxygen Magazine -Letter to the Editor--July 2004
• Oxygen Magazine -Back to Basics--July 2004
• Oxygen Magazine -A Healthy Afair--July 2004
• Oxygen Magazine -Candid Cover Girls--August 2004
• Oxygen Magazine - Resolve to Evolve--October 2004
• Nautilus Advertising Campaign - September 2004

Kim Dolan Leto Sample Routine

Monday: Arms and Shoulders

• • Bicep Curls: With barbell x 20 for 3 sets
• • Triceps: Dips on the bench with feet on a fit ball x 20 for 3 sets
• • Shoulder Press with Barbell: In the front and x 20 / in the back x 20 for 3 sets
• • Biceps: Alternating Bicep Curls w/ dumbbells x 20 each arm (40 total) bicep curls arms together x 20
• • Triceps: Skull Crushers with barbell x 20
• • Barbell Press from belly button x 20
• Bent Over Lateral Raises with lighter dumbbells x 20
• • Standing Side Lateral Raises with lighter dumbbells x 20
• • Shoulder Presses x 20
• • Cardio – Interval training 30 minutes
• • Abs between sets

Tuesday: Plyometrics

• • P90X or Insanity Training
• • Abs workout

Wednesday: Legs

• • Lying Down Hamstrings on the fit ball with both legs together x 50 / single leg x 20 each leg
• • Straight Leg Deadlift x 20
• • Calve Raises: Feet straight x 20 / feet in duck position x 20 / feet pigeon toed x 20 (x3)
• • Leg Press: Feet normal position x 20 / feet in duck position x 20
• • Squats with Dumbbells x 20 / Sumo Squats with weights between your legs (Duck) x 20 (x3)
• • Stationary Lunges x 20 each leg
• • Leg Extension: Normal x 20 feet in duck position x 20 feet in pigeon toed position x 20 (x3)
• • Donkey Kicks Weighted x 20 each leg combined with Standing Glute Pulses x 20 each leg (x3)
• • Cardio – Elliptical 30 minutes

Thursday: Cardio

• • Gymnastics/Ballroom/Flexibility Training

Friday: Chest and Back

• • Bench Press: 5 Normal / 5 Negative / 5 Normal combined with Reverse pull ups – repeat 3 times
• • Incline Bench Press X 20 combined with Bent Over Rows Reverse grip X 20 reps repeat 3 times
• • Pushups feet on ball x15
• • Pull Downs x 20 (3 seconds up) repeat 3 times
• • Cardio – Interval Training 30 minutes
• • Abs between sets

Saturday: Track Day

• • Sprints + Abs
• • 45 minutes of Sprint Drills, and Stadiums

Sunday: Rest

• • Off