Oxygen Best Body Meal Plan and Recipes

This year Oxygen Magazine asked me to put together their annual Build a Better Body nutrition and meal plan series that included recipes. I was beyond excited for the opportunity to do so. Writing for Oxygen has been a goal of mine since I started reading through the mag 10 years ago! Oxygen has provided the meal plan (including grocery lists) and a handful of the recipes on their website as a PDF download for you for FREE! Yes!

Month 1: Fat Loss Phase. This month you'll focus on dropping fat and discovering new muscles you didn't know you had. The meal plan is based around a high protein, moderate fat and moderate carbohydrate approach that will boost your metabolism and fuel your workouts. Food highlights for Month 1 is Quinoa. This psuedo-grain is a super-seed that's gluten-free and packs a high-protein punch!

Month 2: Muscle Building Phase. This month you'll focus on building lean muscles to create feminine curves that represent strength and confidence. The meal plan is based around a high protein diet required for building muscle - with an average of 150 grams of protein per day. The food highlight for Month 2 is Eggs. You'll love the Cranberry Breakfast Mug recipe - guaranteed!

Month 3: Meal Timing Phase. This month is about timing your meals around your schedule and your workouts. Fueling your body before and after a workout is important for optimal fitness. By this time you're a fitness fanatic and your workouts are as intense as ever. This meal plan is based on a moderate protein, moderate carb and lower fat approach. The recipes in this meal plan are great choices for pre- or post-workout. Try the Avocado Hummus with homemade Pita Chips - it's amazing!

Recipes that I developed for these meal plans are found at Oxygenmag.com. The following are the recipes for Month 1:

One Pot Chicken and Spinach

Salmon and Avocado Quinoa Sushi

Halibut with Sweet Potato and Kale Quinoa

Winter Morning Quinoa

Have you ever tried any of the recipes or meal plans you read in magazines? If so, what was your experience?

Chicken Sausage and Peppers

Sausage and Peppers is an old-time family favorite for my fiance. Growing up his mother made this dish with both Chicken and Pork Sausage. Living in Long Island, NY it's not unusual to see Sausage and Peppers on a restaurant menu. That's because it's hearty and delicious with tons of flavor and texture. Not to mention, it's a staple in any Italian diet. I'm not Italian but my Chicken Sausage and Peppers was just as good as the rest and super healthy. I used fresh Spinach and Feta Chicken Sausage from Whole Foods Market and just the basics in terms of seasoning. It turned out better than expected. Served on top of Quinoa and you've got a protein packed, flavor extravaganza in your mouth and your belly.

Chicken Sausage and Peppers

makes 4-6 servings - prep time: 10 minutes - cook time: 35 min

Ingredients:

• 1 pound Chicken Sausage (any kind you like works well)
• 3 bell peppers (any color, yellow, green, red, orange) sliced
• 1 red onion halved and sliced
• 2 tablespoons Olive Oil
• 2 cloves chopped garlic
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano

Instructions:

1. If using fresh chicken sausage, start by browning in a skillet or on the grill. Cook partially or completely so that slicing is easier.
2. Slice sausage links in to bite size pieces.
3. Heat Olive Oil in large skillet on medium heat.
4. Add sausage and cook until brown on all sides, about 2-5 minutes turning over regularly.
5. Add onions to pan, cook about 1-2 minutes.
6. Then add seasoning to skillet. Stir well. Add bell peppers, cover and simmer for 20 minutes until peppers are tender.
7. Serve hot with Quinoa or another grain.

Not Your Mom's Beef Brisket

Rich and I moved in together just a little over 4 months ago when he returned home from Air Force training. Before that I had my own place, and he had his. We’d try to spend as much time with each other as possible and considering that my apartment was a super small studio, much of that time was spent at Rich’s house. He’d cook me dinner, or I’d stop over for lunch during the week. It wasn’t until Rich and I moved in together that I finally had the chance to cook for him. I know, hard to believe considering I cooked for myself a few times a week when I lived alone. But for some reason, it just never happened. The first time I cooked for Rich I made him a staple in any Jewish holiday meal – Beef Brisket and potato Kugel (pronounced koo-gle). Like any other Jewish girl, my mom has the best beef brisket recipe around. But since I’m a bit neurotic when it comes to healthy eating, I decided to cut down the calories and make her brisket my own way. Rich loved it and so did I!

Now, I cook Brisket as often as I can. In fact, Saturday night was the perfect night to cook dinner for Rich because he had to be at work bright and early at the Air Force base for a drill weekend. This time I made a top secret Quinoa recipe as the side dish.

You'll have to snag a copy of the January 2013 issue of Oxygen magazine for that one. But for now, try my Beef Brisket, it falls apart in the pot and melts in your mouth.

What's your favorite dish to recreate from your childhood? Do you cut the calories or make it like mom?

Not Your Mom's Beef Brisket

Prep time: 10 minutes - Cook time: 2.5 to 3 hours - Makes 4 Tender Servings

Ingredients:

1:1:1 ratio of all ingredients - 1-2 packets of French Onion Mix 1 cup reduced sugar Ketchup (or regular) 1 cup diet Ginger Ale 1 Brisket of Beef

Note: the size Brisket you purchase will determine the amount of ingredients you'll need. The sauce should cover the brisket in the roasting pan. So if you have a large Brisket you may need to double all ingredients. Look for top cut or single cut brisket that has very little fat and marbling.

Directions:

Preheat oven to 350 degrees Fahrenheit. In a large mixing bowl combine wet and dry ingredients. Whisk together. Place brisket in large roasting dish, pour sauce over brisket making sure the sauce covers the entire piece of meat. Bake at 350 degrees, covered for 25 minutes.

Remove brisket from pan and place on grooved cutting board (to catch the juices). Slice meat thinly against the grain then place back in the pan making sure all slices of beef are surrounded by the sauce. Cover and put back in the oven. Cook for 1 hour covered.

After an hour has passed, remove the cover from the pan and cook for another hour. Check to see if the meat is tender; if the meat falls apart easily then it's done. If the brisket is not tender enough, cook it longer.

Note: brisket is best if it's slow cooked. And if you're short on time you can easily begin the cooking process the night before. After the first hour and a half of cooking, take out the brisket, let it cool; cover it and place in the fridge. The following night heat the oven to 325 or 350 and continue cooking for the final hour. If dinner is not until later in the evening, lower the heat to 250 and leave the brisket in the oven until you're ready to eat.

Nutrition Facts Per Serving Calories 234, Calories from fat 49, Total Fat 5g, Sat. fat 2g, Trans fat 0g, Cholesterol 27mg, Sodium 2916mg, Total Carbohydrate 18g, Dietary Fiber 3g, Sugars 9g, Protein 22g, Iron 1.9mg Source: nutritiondata.com