Coach Adina’s “Big 3” Staple Meals Asian|Mexican|Italian
Asian Stir Fry
Base
-Choice of meat/poultry/seafood 6-12 ounces
Optional carbohydrate of Thai rice noodles or rice
Mix ins
-1 egg or more
-1-2 cups of Broccoli or bok choy
-Carrots (enough for flavor)
-White or sweet onion sliced (enough for flavor)
-Coconut oil
Flavoring Options
-White pepper
-Salt
-Stevia drops (4-8 drops)
-Coconut aminos
-Chili garlic sauce for spice
-Serve with a lime wedge and cilantro
Steps:
1. Pre-prep or cook rice. If using rice noodles, soak in boiling water until desired texture is reached.
2. Cut meat/poultry into slices or chunks. Add to bowl and season with white pepper and salt.
3. In a heated pan/wok add a small amount of coconut oil
4. Cook meat/poultry/seafood of choice with or without a lid, then remove from pan and set aside.
5. Add chopped broccoli and carrots to pan/wok with around ¼ cup or less of water (depends on amount used and preferred temperature/consistency). Cook with lid on top in order to steam vegetables. (Until broccoli turns to a brighter shade but still has a slight crunch and carrots are more tender).
6. Add sliced onion and cook until slightly caramelized.
7. Proceed to stir fry eggs with or without the cooked ingredients.
8. Add all ingredients into pan or wok and serve.
Mexican night
Base
-Choice of meat/poultry/seafood 6-12 ounces
-Choice of greens
Mix in options
-Onions and peppers
-Onions
-Pico de gallo
-Plain tomatoes
-Avocado
Flavoring Options
-Salt
-Chipotle chili powder
-Lime
-Sour cream
-Guacamole
-Green hot sauce
-Cheese
-Cilantro
Italian Night
Base
-Choice of ground meat 6-12 ounces
-Zucchini/squash noodles (2-3 zucchini)
Flavoring Options
-Salt
-Garlic
-Onion
-Oregano
-Basil
-Sauce option 1 Crushed tomatoes
-Sauce option 2 Pesto with basil, parsley, oil, and optional nuts
-Sauce option 3 Pesto with basil, parsley, ricotta or cottage cheese, and optional nuts
-Sauce option 3 Use half a ripe avocado and top with 2 tbsp of nutritional yeast
Steps:
1. Add choice of seasonings to ground meat and air fry into meatballs, or pan cook ground meat
2. Spiralize your zucchini/squash and bring to a high quick heat in pan
3. Serve with choice of sauce
