Hello & Happy New Year, everyone!
I have GREAT news! I am feeling much better finally & coming back!
What a long trip this has been but it has really taught me to be thankful for my health.
To start the new year, I thought I would share some pictures of food that fits in any healthy meal plan.
It always amazes me when clients tell me that eating healthy is boring.
Do you know what is boring???
STEAK & POTATOES are boring...
BURGERS & FRENCH FRIES are boring...
FRIED CHICKEN is boring...
So many of the foods people eat everyday are BO-RING!
Eating healthy is full of variety, color, flavor, nutrition, you name it!
All of the dishes below are categorized by breakfast, lunch, or dinner based upon
caloric value & portion sizes. Dishes that can be interchanged between meals can do so by
adjusting the portions of different ingredients to fit your caloric needs.
***Remember, on average, 1500 calories fulfill typical daily caloric needs for
women who are MAINTAINING weight which can break down like this:
Breakfast = 300 calories
Snack = 100 calories
Lunch = 300 calories
Snack = 100 calories
Dinner = 500 calories
Snack = 100 calories
Total = 1400 calories + 100 calories of wiggle room = 1500 calories
2000 calories applies to the average MAN who is maintaining weight. These are only averages!!!
Next will be a post with special tips on prep, additional sides, etc.
Enjoy & PLEASE feel free to ask any questions about prep, ingredients, etc!
- BREAKFAST/LUNCH -
Veggie Scramble
Three eggs (adjust yolks to your caloric intake)
scrambled with as many vegetables as you like!
- BREAKFAST/LUNCH/DINNER -
Spicy Whole Grain Tuna Wrap
My famous tuna breakfast! While pregnant and breastfeeding, I added the extra 100 calories of whole grain tortilla chips for some extra carbs and calories. If cutting calories, do not do this.
Question from Nicole:
How do you make the spicy tuna mixture?
Answer:
I make a batch that makes three wraps & store the extras in the fridge. First, you need a whole package of starkist chunk LIGHT tuna in the flavor fresh pouch - & it HAS to be the hickory smoked flovor. I tried other flavors & it does NOT turn out as yummy. Put tuna into a small storage container.
Add 2 ounces of Neufchatel cheese (with the cream cheese in the store) & about 1/4 -1/3 cup of red hot, depending on how spicy you like things. (I never measure stuff, so these are estimates).
Mash the tuna, cheese, & red hot with the back of a spoon & stir/mash/stir/mash until it is a orange-y mixture like you see above.
Heat a whole wheat tortilla for 7 seconds in the microwave (makes the wrap a little more flexible).
Giant Eagle brand wheat tortillas have good nutrition & don't crumble. There is also a brand at Sam's Club called Santa Fe Tortilla Company that is AMAZINGLY healthy and flexible!
Take a little extra cheese & smear it along one side of the tortilla so that when you wrap it up the cheese serves as a seal to hold the wrap shut.
Spoon 1/3 of the tuna mixture into the wrap and distribute evenly.
Add iceburg lettuce or you can try some other lettuce if you like.
Spinach just didn't give a great crunch in this the way I like.
Wrap it up. EAT! & then you are in love.... with a wrap.
Also, look on the back of the smoked flavor pouch for a tasty quesadilla recipe. It is also delish & kids even eat it, having NO idea it's fish. Sneaky!
- LUNCH/DINNER -
Veggie Stir-fry
I will stir fry anything!
This one has cabbage, broccoli, apples, carrots, light tuna, almonds, & celery
with a teaspoon of light-sodium soy sauce.
- LUNCH/DINNER -
Smoked Tuna Fugi Salad
1/2 of a Starkist Flavor fresh pouch hickory smoked flavor, lettuce, broccoli, almonds,
chopped brussels sprouts, & chopped Fugi apple.
Served with Citrus-soy vinaigrette & 1/2 of a homemade dinner roll.
- LUNCH/DINNER -
Morningstar Farms Spicy Black Bean Burger
Morningstar Farms spicy black bean burger on a toasted whole wheat bun
topped with shaved (sharp cheddar) cheese, a pineapple ring, & salsa.
Served with whole grain tortilla chips (about 5 or less- not a bag on the side!).
- LUNCH/DINNER -
Spicy Citrus Black Bean Burger Salad
Morningstar Farms spicy black bean burger, lettuce,
almonds, broccoli, chopped brussels sprouts, & fresh squeezed tangerines
which were also used to whip up a homemade citrus balsamic vinaigrette.
- LUNCH/DINNER -
Smoked Tuna Citrus Salad
1/2 of a packet of Starkist tuna in the flavor fresh pouch (I used hickory smoked flavor),
lettuce, broccoli, almonds, chopped brussels sprouts, & fresh-squeezed tangerines
which were also used in a homemade citrus-soy vinaigrette.
- LUNCH/DINNER/FREEZE -
Cabbage-Vegetable Soup
The start of the soup before it has cooked down.
I throw EVERYTHING in my soups!
It looks like this one has cabbage, potatoes, broccoli, brussels sprouts, carrots, cauliflower, & corn.
ALWAYS be sparing with corn & peas!
Remember that these are NOT actually categorized as vegetables;
but are instead starches, just like potatoes.
Cabbage-Vegetable Soup once it has cooked down.
- LUNCH/DINNER -
Lemon Pepper Chicken Salad
Lemon pepper chicken breast portion, lettuce, broccoli, a fuji apple, dark red kidney beans, & almonds.
- LUNCH/DINNER -
Strawberry Chicken Salad
Chicken breast portion, lettuce, strawberries, tomatoes, broccoli, & vinaigrette.
- LUNCH/DINNER/FREEZE -
Turkey Chili
Start of the soup:
Ground 99% fat free turkey breast with onion & garlic.
Add the vegetables & beans & cook down.
The final, cooked-down version.
Here is an example of a lunch portion of chili (this is vegetarian chili)
along with a serving suggestion.
Vegetarian chili with lettuce for dipping & fresh strawberries.
- DINNER/LUNCH -
Chicken & Vegetable Skillet
2 meals in one skillet.
Two tenderloins and half cooked vegetables served for dinner, the other half is stored in a container to take with you to work the next day. Always use salt-free seasonings and herbs to add lots of flavor. Always use fat-free cooking sprays.
- DINNER -
Grilled Curried Chicken
(using only a curry powder rub - no fattening curry add-ins) with brown rice,
warm steamed granny smith apple, & steamed broccoli.
***You will see me mention grilling things in an aluminum foil pouch.
Here is an example of how this done!***
- DINNER -
Spicy Strawberry-Almond Salmon
Salmon topped with crushed red pepper, sliced strawberries, & almonds
served with brown rice, steamed broccoli, & three fresh strawberries.
- DINNER -
Grilled Citrus Salmon
Fish grilled in an aluminum foil packet with fresh squeezed lime & orange juices marinade.
Served with brown rice, steamed broccoli, & balsamic caramelized pears.
- DINNER -
Chili-Lime Marinated Salmon
Grilled in an aluminum foil packet with homemade marinade & cherry tomatoes.
Served with brown rice & steamed broccoli.
- DINNER -
Tropical Grilled Salmon
Grilled in aluminum foil packet with homemade lime/tangerine/pineapple/lite soy sauce marinade
along with the fresh squeezed tangerines & pineapple chunks.
Served over brown rice with steamed broccoli.
- DINNER -
Spicy Sweet Pineapple Salmon
Grilled in a foil packet with fresh pineapple chunks & juice, lime juice, & fresh ground black pepper. Served with brown rice & steamed broccoli.
(Two homemade bread loaves cooling in the background.)
- DINNER -
Bruschetta Chicken
Chicken breast portion over a bed of brown rice & spinach,
topped with a mixture of
a dash of olive oil, sliced grape tomatoes, & basil,
with a sprinkle of mozzarella cheese & steamed broccoli.
- DINNER -
Lemon Pepper & Garlic Chicken
Chicken breast portion sauteed with spinach, grape tomatoes, fresh garlic, & salt-free lemon pepper seasoning. Served with steamed broccoli & a 1/2 cup (1 serving) of starch of your choosing.
- DINNER -
Lemon Pepper Salmon
Salmon seasoned with salt-free lemon-pepper seasoning.
Served with a steamed apple & broccoli.
- DINNER -
Spicy Curried Salmon
Salmon seasoned with spicy mrs dash and curry powder.
Served with a steamed apple & broccoli.
- DINNER/LUNCH -
Healthy Chicken Cacciatore
Part 1:
Low-cal vegetable/tomato sauce topped with
whole grain rotini, (fresh!) sliced mushrooms, & julienned green peppers…
Part 2:
Previous picture topped with raw boneless, skinless chicken tenderloins, more low-cal vegetable/tomato sauce & 2% parmesan & mozzarella cheeses.
Pack leftovers for lunches in appropriate portions.
Good luck with your goals!
In good health & with MUCH love,
~ Natalie "FNT!" ~
