Wednesday, April 6, 2011

WIAW Ft. a Twist on Tuna Avocado Boats

   First, I ran yesterday with no pain and no NSAIDs!!  Only 2 miles, but considering that in every run I've had in the past 2 weeks the pain has started immediately after mile 1, this is really freaking good news :D  Every step of that second mile I was ecstatic there was no pain but also extremely nervous that it was going to come on suddenly.  Still preceding with caution though, I'm not out of the woods yet.

   Today I'm participating in What I Ate Wednesday again, perhaps my recovery this week has come from the insane amount of veggies I ate the past two days :D  I'm posting some meals from both Monday and Tuesday, I've been working on getting enough protein and lots of veg.  Especially since I'm going hard core this month with the pull-up work till I get it!  My muscles need that extra protein to recover and grow :D

    I'm not posting my breakfast this time since it is the same as last time and pretty much always the same: High Fiber English Muffin, PB, Apple and Banana Slices and a sprinkle of cinnamon. With coffee.

    This week with the emphasis on protein and veggies I had to add in a meal to get enough calories, well actually I split lunch in two: early lunch and late lunch.

         I looked forward to this meal all weekend as I had picked up Mango Chipotle Salmon (Starkist) and  Fresh Chopped Mango Salsa from Stop and Shop.  I knew once I found the salsa I was going to make a variation of the Avocado Tuna Lettuce Boats I made (and loved!)  a few weeks ago.

Mango Salmon Lettuce Boats:
So simple, I just mixed the Mango Chipotle Salmon with the Mango Salsa and some chopped red pepper.  Then spread generously on romaine leaves.
1 Package of Salmon = 120 cals/ 20g protein. 

Lunch #2
Orange Pepper stuffed w/ Chicken and sprinkled w/ shredded cheese:
Lousy pic, great meal.
I used 4oz of canned chicken= 120 cals/ 24 g protein

Roasted Red Pepper and Chicken Wrap:
High Fiber Wrap (Mission Carb Balance, 120 cals/ 11g fiber/ 5g protein),
Roasted Red Peppers, Sliced Roma Tomato, Romaine, Basil, Grilled Chicken, Mozzarella and Balsamic Vinaigrette.

Lunch #1
Mixed Veggies with Garlic & Herb Chicken:
Steamer Bag of Broccoli/ Cauliflower/ Carrots
Garlic & Herb Chicken (Bumble Bee) 110 cals/ 24 g protien
Grated Parmesan Cheese

Lunch #2
Tossed Salad with Veggie Burger:
Romaine, Carrot Chips, Red Pepper topped with Dr. Praeger 's California Veggie Burger.
Also a sprinkle of shredded cheese and Green Godess Dressing.
I am obsessed with these veggie burgers!! Each one has 110 cals/ 4g fiber/ 5g protein and I could eat a box (4) of them as a meal with nothing else.  My mom introduced me to them :)

I didn't take pictures of last nights dinner; we had steak fajitas using the high fib wraps and mucho peppers and onions.  I did my run in the evening then iced and after taking pics for 2 days I was done, I could never be a food blogger.

I suppose there is various answers for this, but for those who are knowledgeable: How much protein would you recommend for someone trying to gain some arm strength/ muscle?  I've been aiming for 75-100 g.  My average Cal intake is approx. 1,300- 1,500.


Matty O said...

last I researched the quick calculation for endurance athletes was 0.6*body weight (lbs) = amt of protein in grams. I am 200lbs so my protein should be at least 120g.

Easy to hit with protein supplements, hard to hit naturally... trust me haha!

Katie said...

Sweet that puts me at 70-75 which is doable, trying to get closer to 100 is difficult (especially on 1,400 cals) lol. I know many people use protein supplements, but I haven't really felt like doing that, I get overwhelmed by the choices.

Rachelle Wardle said...

Yummy! Your food looks delicious. I could definitely use some extra protein. I need to add up how many grams of protein I am eating because I honestly have no idea.

Thanks for sharing and good job on the run.

Jill said...

If you're trying to build muscle, I'd stick with the higher end of the spectrum, you'd develop the lean muscle faster. I know you don't like supplements, but a protein smoothie after a workout is great. Isopure is a great powder because it's an isolate, meaning more is absorbed into the body. Egg whites are the only thing with a higher absorption.

Just my 2 cents :).

Claire @ Live & Love to Eat said...

I love pain free workouts - I take them for granted too often! And that tuna looks so YUM... makes my WIAW look too lame to even contribute this week ;).

Carolina said...

everything you make looks sooo goood!!! i want to try those salmon boats!! thank you 4 the healthy eats inspiration! and thank you 4 followin n joining the giveaway! xox.i am following <3

Carolina said...

everything you make looks sooo goood!!! i want to try those salmon boats!! thank you 4 the healthy eats inspiration! and thank you 4 followin n joining the giveaway! xox.i am following <3

Rose @ Eat, Drink, and Be Meiri said...

Yay for two miles pain free!

And man, your meals look DELICIOUS.

Amanda@runninghood said...

ooooh, your food inspires me with some ideas! Thanks. Looks like you are eating some great stuff Katie. And yay for no pain!

Mandy said...

You're meals look yummy and healthy, my favorite combo! Yay for a pain free workout!!

Teamarcia said...

All of your food is colorful and yummy!
I think you're right in there with a good protein intake.
I second the protein powder motion. : )

Laura Frey said...

wow, you eat so well!! I am a pantry grazer. Typically, I have Oreo crumbs on my shirt. Which explains my "ab" issue, lol!!

When I get in serious training mode I'll do 90 grams a day. It's very hard. I found the best way was to grill chx breasts and slice them up. Keep them in the fridge and snack on them like I would, an oreo, hehe..

but even 60-70 grams would be great! You're doing fabulous!

Jennifer said...

Ok so after reading this in the morning, I totally went to the grocery store to find this chipotle mango salmon -- and I couldn't find it! I was so bummed! though they had the other flavors so that gives me hope =) hehe

everything looks sooooo goooood!!! =)

Jenn @ Peas & Crayons

RoseRunner said...

holy nuts! I eat twice that many calories a endless pit of a stomach. Seriously, most days I'm at about 2800. I love the look of your recipes, I'd just have to double up on each meal ;)

No idea on protein. I don't count, but I do make a point of scooping it into my morning smoothies and downing lots of nuts/greek yogurt. My muscles seem to be hangin on just fine

Kurt @ Becoming An Ironman said...

Just looking at the pictures makes my mouth water!

cravetherun said...

You could totally be a food blogger! I am going to try and find the salmon and mango salsa tomorrow! Seriously, keep it up, I never would have thought of trying that but it looks soooo goood!