The first official week of our campus FITNESS & WEIGHT LOSS Challenge has come to an end.
If you recall (or if you’re just reading it for the first time), one of our team members who is a die-hard competitor has named our group the Rampaging Regionals. That sets the tone for competition, doesn’t it?
I’m happy to report that our 5 member team had the following results to log from this past week (not including those successes of our 1 unofficial member who is walking with us):
- 20 lbs. of weight loss since weigh-ins (~1-1/2 weeks prior);
- 2,002 minutes (33.37 hours) of exercise this past week;
- Various shared plans of determination to succeed; and
- High fives all the way around!
My own personal plan consists of a reduction in calories for awhile with smaller meals and reducing from vigorous exercise multiple times per week to daily moderate exercise to accommodate both the caloric reduction & fat burning (as well as keeping my water intake around 1 gallon per day). I’m trying to trick my body into jump-starting my metabolism and will work my way back into my regular work-out routine with added calories after a few weeks of making this change.
Dieting Should Never Be Tasteless & Boring.
(That sets people up for failure.)
With that being said, I thought I’d share some of my low calorie recipes on the blog (for both my teammates and anyone else who might be interested). Trust me – I won’t post anything that I haven’t tried (and found suitable for) myself.
My formula for these recipes is simple:
- Reduced calories (staying around or below 250 calories per meal)
- Healthy inclusion of a protein, vegetable & fruit (with minimum inclusion of other carbs)
- Small portions with caloric counts included, so the partaker can choose the number of portions based on calories, either by:
- doubling the portion, or
- using a single portion & spreading out more, smaller meals throughout the day to achieve personal calorie counts
EZ LO-CAL Roasted Shrimp & Broccoli
Stepped Ingredients & Directions
- Lightly spray a stovetop non-stick pan with Pam Olive Oil spray. Stir the following ingredients together, then “stir fry” for 5-10 min on medium to medium-low heat:
(2) 12 oz. pkg. broccoli florets
1 tsp coriander seeds (or ½ tsp. ground coriander)
1 tsp whole cumin seeds (or ½ tsp ground cumin)
1 tsp sea salt
½ tsp ground pepper
1/8 tsp hot chili powder
- Heat oven to 425 F.
- In bowl with a lid, toss these next ingredients together:
(2) 12 oz. pkg. frozen cooked large/jumbo shrimp (shelled & deveined)
Lemon zest from one lemon
½ tsp sea salt
½ tsp ground pepper
- Add shrimp ingredients into broccoli mix. Turn off stovetop and mix together.
- On a large, non-stick cookie sheet, spread ½ mixture into a single layer and pop into the oven for 10 minutes. (Will need to repeat this again with the other half or use a 2nd cookie sheet.)
- Roast for 10 minutes at 425 F.
Yields 6 servings (w/ approx. 5-6 jumbo shrimp each)
~140 calories per serving
(This is a “freezable” dinner. If eating alone, I make 1 immediate serving & freeze the other 5 in quart-size freezer bags for even quicker, easier upcoming meals.)
Suggested Personal Dessert:
Make-your-own Frozen Strawberry Yogurt
½ cup Greek plain, non-fat yogurt
¼ cup strawberries (crushed or pureed)
1 tsp (or to taste) Stevia-in-the-raw
½ tsp vanilla extract
- “Smush” together in freezer baggie.
- Freeze for as long as needed to preferred consistency (Smush around every 10 minutes or so).
Yields 1 serving
If you decide to try these out, feel free to leave me feedback on what you think or how you might have modified to make the recipe more suitable for your needs.
Here’s to your health! 🙂