Enjoy Your 12 days of Christmas Fitness

Complaints of Our Life Marketing team

Let’s get serious…can you afford to have a meal delivery service bring you meals so that you don’t have to plan?  This is an expensive option, but if it means raising your chances for success it’s worth the investment.  If this is an option for you, you should do some research to make sure that the meals you’re receiving are healthy and in good balance of proteins, carbs and fat.  The Internet is full of advice, but I would look for something very well known and that has been around for a while.  Hey, if it doesn’t work…cancel it.

Here are a few recommendations

If this is your option, you need to go into your schedule and plan for when you will be researching your meal delivery service and which days you will order or pick up your meals.  

PLAN, PLAN, PLAN

Most people I know cook their own meals.  Man, this takes a lot of time and planning, but I promise you that you will see the rewards.

Are you going to cook daily, bi-weekly or weekly?

Daily cooking will most likely require daily trips to the grocery store.  If you are really good about planning out your shopping list and meal itinerary, you might be able to reduce the amount of hours you spend at the grocery store.   

If you cook bi-weekly, you’ll probably also need to make a few trips to the store each week.  

And if you’re brave enough to cook all of your meals on a weekly basis, you should allow for a lot of time spent at the grocery store. 

Once you know how often you plan on cooking, you can schedule when you will plan your meals.

When will you plan your meals?

Are you going to sit down on Saturday and figure out what you’ll have for Breakfast, Lunch, Snack, Dinner and Late Night Snack for 7 days of the week?  Are you going to figure it out for three days and then recycle the same meals?  What do you plan?  It doesn’t matter what you want to do, but you need to allot time for all of this.  Once you know what you’ll eat, you need to figure out what you’ll need to buy.  Which leads to my next question… 

When will you go to the grocery store?

This is important because we all know the grocery store can be a little daunting.   Again, the more you plan the easier it will be.  For each recipe you should have a breakdown of all ingredients so that you have everything ready to go.  One of the easiest ways to slip up is to go to make yourself lunch and realize that you don’t have enough chicken breast left so you say, “Screw it” and go to the pizza parlor for a large pizza and a side of wings.  That might be an exaggeration, but you know what I’m talking about.  These are things that you don’t think about when you try to figure what will make you successful.  Believe me, I’ve seen a lot of clients come and go and come back again.  Everybody starts off well because they plan the you-know-what out of everything.  As time goes by and they get a little less anal about their schedules, calories start to add up and pounds start to add on.  Don’t do this to yourself!!!

Christmas Crab Cakes

Crab Cakes, Scrambled Eggs and Spicy Aioli 

Prep Time: 15 minutes Cook Time: 20 minutes Ready in:  45 minutes 

Yields: 4-6 servings

Ingredients: 

Crab Cakes: 

• 1 ½ cup lump crab meat 
• 3 cups egg whites 
• 1 teaspoon Old Bay Seasoning
• 2 ¼ teaspoon fresh basil 
• 1 cup Panko (for crab cake mixture) 
• 1 teaspoon hot sauce 
• ¼ cup garlic 
• Salt and pepper to taste 
• 1 cup panko (for rolling crab cakes) 
• 2 teaspoons Red Pepper flakes 

Add protein powder for additional powder if needed. 

Scrambled Eggs: 

• 3 cups liquid egg whites
• Salt and pepper to taste 

Spicy Aioli Sauce: 

• 1 quart Greek yogurt 
• ½ cup Thai Chili paste 
• 2 teaspoons red pepper flakes 
• ¼ cup lime juice 
• 1 teaspoon cayenne pepper 

Directions: 

For Crab Cakes: 

1. Mix all crab cake ingredients together in large bowl.  Roll into small balls, and then roll in panko. 
2. Pre heat oven @ 350, and place crab cakes on baking sheet. 
3. Place in oven for 15-20 minutes or until golden brown. 

Spicy Aioli Sauce: 

1. Mix all ingredients together and place into fridge to get cold 

Scrambled Eggs: 

1. Place 3 cups liquid eggs white in a pan on top of stove. 

Nutrition Facts: 

Serving Size: 1 crab cake, 2oz spicy aioli sauce, and ½ egg whites 

Calories: 307

Total Fat: 11.3g

Saturated Fat: 2g 

Protein: 26.1g

Carbohydrates: 25.8g

Cholesterol: 0mg 

Calcium: 1% 

Sodium: 320mg 

Sugar: 4g

Client Meal Plan

21g/21g= 1 crab cake, 2oz spicy aioli sauce and ¼ cup egg white 

Calories: 256

Total Fat: 9.1g

Saturated Fat: 2.2g 

Protein: 22.1g

Carbohydrates: 21.8g

Cholesterol: 0mg 

Calcium: 2.3% 

Sodium: 380mg 

Sugar: 4.3g

25g/25g= 1 crab cake, 2oz spicy aioli sauce and ½ cup egg whites 

Calories: 307

Total Fat: 11.3g

Saturated Fat: 2g 

Protein: 26.1g

Carbohydrates: 25.8g

Cholesterol: 0mg 

Calcium: 1% 

Sodium: 320mg 

Sugar: 4g

30g/30g= 2 crab cake, 2oz spicy aioli sauce and ¾ cup egg whites 

Calories: 382

Total Fat: 15.3g

Saturated Fat: 2.5g 

Protein: 30.8g

Carbohydrates: 31g

Cholesterol: 0mg 

Calcium: 1.9% 

Sodium: 398mg 

Sugar: 4.9g

35g/35g= 2 crab cakes, 2oz spicy aioli sauce and 1 cup egg whites

Calories: 424

Total Fat: 15.8g

Saturated Fat: 3g 

Protein: 37.6g

Carbohydrates: 33.1g

Cholesterol: 0mg 

Calcium: 3.3% 

Sodium: 422mg 

Sugar: 6g