Did you miss the free exercise videos?  CLICK HERE: http://www2.crossroads.ca/fullcircle/wholyfit?id=341 


Pre-cooked Turkey Burgers

• Buy 99% lean ground turkey in bulk
• Form 4 oz patties (Pre-cooked weight)
• Skillet-cook on non-stick pan (no oil) with lid on
• Cook to internal temperature of 165 degrees
• Bag and freeze for future use

Nutrition Facts: http://www.wholyfit.org/blog/?p=1140

How To Use:
Pop the pre-cooked turkey burger in microwave at 75% power for 1.5 min till hot (depends on the microwave). Slap it on a whole grain bun with condiments and enjoy your instant meal!
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Chicken and Broccoli with Cheese Sauce

Buy packaged frozen broccoli with cheese sauce in the freezer department at the grocery store and prepare as directed.

Add a bag of the pre-prepared chicken from the last fitness tips (Did you miss them? Click here. http://www.wholyfit.org/blog/?p=1136) and stir in till thawed and warm.

Enjoy!

How are you doing?  You can email me at holyfitbook@gmail.com. You are also invited to join me for online help with your fitness program FREE.
www.WholyFit.org

Chicken Stir Fry

Stir fry any vegetables you like. Heat a wok or stick-free pan and spray for 5 seconds with spray olive oil. Keep pan on high heat and stir as needed during the following process: Cut veggies into uniform shapes, cutting denser vegetables into smaller pieces.  In the hot pan, first add the veggies that take the longest to cook like carrots and broccoli. Then put in the veggies that cook faster like onions, garlic, sprouts, cabbage, snap peas and tomatoes. 

Add in a package of the frozen chicken from yesterday's fitness tip and stir till thawed and warm.

Don't have the patience to stir fry the veggies?  Do them beforehand and freeze them by portion too!
www.WholyFit.org

Did you miss the FREE exercise videos?  CLICK HERE: http://www2.crossroads.ca/fullcircle/wholyfit?id=341

Chicken Sandwich or Wrap
Sandwich thins are great for instant sandwiches and they are half the calories of regular bread. Make a sandwich with chicken, lettuce, tomatoe and whatever condiments you like.  Thaw a bag of the chicken below and wrap in a tortilla. Be sure to use lots of lettuce and veggies or sprouts and use a little mustard as sauce.

Pre-seasoned and Cooked Chicken in Portions 

• 2 lbs of chicken breast, boneless, skinless
• Cut it up into bite-size pieces
• Marinade for 20 minutes. (Use a marinade packet from the store. Usually add vinegar and water to it. Omit the oil or fats if called for.) 
• Separate marinaded chicken into 2-4 oz portions
• To cook, separate in little piles by portion on bare cookie sheet. Bake it at 425 degrees for about 25 minutes or until the chicken reaches internal temperature of 165 degrees (use meat thermometer).
• Weigh out portions and put in zip lock bags
• Freeze

Nutrition facts: http://www.wholyfit.org/blog/?p=1140
www.WholyFit.org

Did you miss the FREE exercise videos?  CLICK HERE:http://www2.crossroads.ca/fullcircle/wholyfit?id=344

Instant Breakfast

This instant Egg White Omelet tastes so good you won't miss the yokes (or the fat)! Prepare filling ahead of time. (Below) It can be used for lots of other meals too.
Pre-prepared Omelet Filling

• Dice onions, green peppers, cerano chilis and garlic
• Portion out in 1/2 cup increments and refrigerate
• Lasts 4 days in refrigerator

How to Omelet Video.  CLICK HERE TO WATCH http://youtu.be/pMdnWBvpDcE
(My adult son has lost 19 pounds in 2 months using pre-prepared food. Here he shows how to make an omelet in 8 minutes. It tasted so good!)

How to Omelet
Put a little spray olive oil in a hot non stick pan, and saute one bag of filling on high heat.  Pour in 3/4 - 1 cup egg beaters (or similar).  Tilt the pan till evenly covered and veggies are incorporated.  Leave for 2-3 minutes. When bubbles come up, swirl the remaining egg around the perimeter of the pan.  (If there is still alot of liquid left, lift the omelet and allow it to slip underneath.) Using your spatula, make sure it is not stuck to the pan.  As soon as it slides around in the pan, and no liquid is left. flip it. To flip an omelet, push the pan quickly forward and tilt back at the last second with upward force. Turn off the heat.  Add optional fillings like chicken or fat free cheese (like Kraft fat free singles) to half the omelet. Fold in half. To fold in half tilt the omelet toward your plate, slide half off the omelet onto your plate, and use the pan to fold the other half over. Enjoy!  (I ate the omelet in the video and it was so good!)

Nutrition Facts: http://www.wholyfit.org/blog/?p=1140
www.WholyFit.org