Daily Intake

Annett Davis
Jamaican curry shrimp lettuce wraps makes a delicious and nutritious dinner--and they're super quick and easy to make.

In years past, I found myself scrambling daily to figure out what to eat. When I was in a pinch or on the go, with hardly any time to make something, I’d usually end up eating out. Even as a professional beach volleyball player, you could find me pulling up to a drive-thru window.

After my father died from his third heart attack, I decided I needed to make a change in my own life. I needed to treat my body better – otherwise I might end up meeting the same fate. I also knew that I wasn’t alone in eating poorly (one third of Americans are overweight or obese), so after getting in the groove of my new lifestyle, I launched my blog fitmomsfitkidsclub.com and became a virtual fitness adviser to help others learn to live healthier.

The key for me, and you too, to having a fit body is in the planning. I make weekly meal plans so that I can stay on track throughout the week. Without a plan it’s easy to get off track.

Here you’ll find a one-day menu, a sampling of the kinds of meals that helped me get into even better shape than I was during the Olympics. Balance is key with any meal plan. Meals that include slow-burning carbs, lean protein, and healthy fats are best when aiming for a fit body.

Breakfast

Chicken Veggie Scramble with Kale and Toast

Ingredients
2 eggs
¼ cup cooked chicken, diced
½ cup fresh spinach
3 cherry tomatoes, halved
2 tbsp onions, diced
1 clove garlic, minced
1 tsp turmeric
¼ tsp sea salt
1 tbsp coconut oil

1 slice whole-grain toast
Organic grass-fed butter
Dash of cinnamon
1 ½ cups sautéed kale

Directions

Scramble eggs with veggies, coconut oil, and spices.

Serve with whole-grain toast with a tiny pad of organic grass-fed butter and a sprinkle of cinnamon and the sautéed kale on the side.

Fit Body Benefits
Turmeric is a great addition to almost any meal because of its anti-inflammatory and antioxidant properties. Cinnamon helps boost your metabolism. I use leftover chicken to add some protein. Choose a multigrain bread with at least four grams of fiber per slice. A variety of veggies and greens at breakfast adds slow carbs to help get your day off to an energy-charged start.

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Snack

Nutty Apple Dip

Ingredients

1 tbsp nut butter of your choice
1 tbsp milk
½ scoop of your favorite vanilla protein powder
1 medium apple, sliced

Directions

Stir together nut butter, milk, and protein powder until smooth. Serve with apple slices.

Fit Body Benefits

This snack offers the right amount of protein and fat to carb balance that will keep your energy high while at the same time not spiking your insulin levels (which is the real culprit for fat storage). Plus it’s less than 200 calories per serving.

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Lunch

Annett’s Favorite Almond Butter Banana Chocolate Shake

Ingredients

1 scoop of chocolate Shakeology (or your favorite chocolate protein)
1 tbsp natural peanut butter or almond butter
½ banana
1 cup almond milk
Dash of cinnamon
½ cup ice

Directions

Blend all ingredients until desired consistency is reached.

Fit Body Benefits

I love peanut butter, but I’ve done the research and realized that almond butter wins the head-to-head competition against peanut butter. Almond butter has more fiber, twice as much magnesium (great for healthy bones), and almost 700% more calcium. It also boasts more iron and vitamin E. Almond milk is a great choice as well, with fewer calories than cow’s milk and it’s also free of saturated fat and cholesterol, making it great for folks with heart issues and those on a diet.

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Dinner

Jamaican Curry Shrimp Lettuce Wraps

Ingredients

1 lb medium shrimp, deveined and peeled
1 tbsp Jamaican curry powder
4 cloves garlic, minced
1 tsp sea salt
½ red onion, sliced
1 red bell pepper, sliced
1 stalk green onion, chopped
1 bunch of cilantro, chopped
2 tbsp olive oil

For garnish:

Butter lettuce
Shredded carrots
Red cabbage
Sliced avocado

Directions

Combine the seasonings and garlic and mix with shrimp. Marinate in fridge for 10 minutes. Heat the olive oil in a pan at medium heat until hot. Add shrimp and cook for 2 minutes. Stir in peppers and onions. Continue to sauté until shrimp is done. Remove from heat and add cilantro. Serve on butter lettuce leaves with carrots, red cabbage, and avocado slices. Serves four people.

Fit Body Benefits

Shrimp is high in omega-3s and low in fat. This meal is not only low in calories but high in protein. I include lots of veggies to boost its nutritional value, and the avocado slices and olive oil add healthy fats. Don’t fall into the no-fat fallacy. Everyone needs fat, just make sure they are good ones from good sources such as avocado, olive oil, coconut oil, and yes, even grass-fed organic butter.

Originally published in November 2013

1 Comment

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