I wanted to give you some meal idea’s that fit into the clean eating theory. It works for me to give me energy, keep my eating plan/exercise goals on track. It may seem intimidating at first, but it’s really do-able if you can take 30 minutes one day per week and pre-bag, semi-cook then bag and freeze low fat meats, seafood and vegetables including sweet potatoes, quinoa, and brown rice. Get a food scale and a couple boxes of different sizes of zip locks…Then LET’S CLEAN EAT!!!!!
Breakfast:
- 3-4 egg-white omelette with non-fat feta, tomatoes, asparagus, spinach and spices. Reduce or remove the salt.
- Ezekail bread or whole grain, low-fat bread, low-fat whole grain waffles ( Kashi or organic varieties- but check the fiber and salt count
- Grapefruit (try peeling or cut in half) Pull back on the gobs of honey or sugar on top.
- Old fashioned oatmeal, add toasted pecans or walnuts, blueberries, strawberries or mango. Add cinnamon while cooking.
- Whole wheat, low-carb tortilla with 2 tbls almond butter and banana
Lunch:
- Tuna salad made with 0% Greek yogurt, or low-fat mayonnaise. A piece of fruit, and 10 whole wheat, low-fat crackers, or a ‘thin’ whole wheat bun ( I like Aunt Annies)
- Salad with organic spinach, and any other veggie from your fridge. Add 3 oz of lean meat or seafrood, and 3 oz of quinoa or brown rice on top for a healthy carb. Use Waldon Farms dressings, or EVOO and balsamic vinegar
- Whole wheat wrap with 1 cup rinsed black beans, non-fat feta, mango salsa, spinach and asparagus spears. Add a piece of fruit or a bag of pea pods or green beans.
- Low salt, chicken or veggy soup filled with vegetables. Have a side salad of broccoli slaw with 2 tbls craisons, mixed with Greek yogurt or low-fat mayo
- 3 oz of seafood on a pita with balsamic vinegar glaze and stuffed with veggies.
- Black bean or veggy burger ( watch the salt content of these pre-packaged varieties), sliced cucumbers and carrots.
Dinner-
- 3 oz broiled tilapia, halibut, salmon, mahi mahi, shrimp, scallops or tuna steak or from a can packed in spring water ( they make low-salt packs now). Add steamed asparagus, broccoli, cauliflower, green bean, brussel sprouts or lima beans. Add a squash, brown rice, wheat berries or cooked lentils.
- Carb-friendly fettucini filled with fresh veggies and a low salt marinara sauce or spray balsamic vinegar on. Add a big salad.
- Stir fry…anything. Stir fry is a perfect garbage can dinner as they say. Whatever is in the fridge. If you can afford them, Whole Foods has pre-cut stir fry sweet peppers, onions and pea pods. Just add low-salt soy sauce ( doesn’t taste bad, actually the reduced salt enhances the flavor).
- Marinated chicken breast in spicy, sweet, flavored vinegar, or Cajun spices…possibilitites unlimited. Pan fry with butter flavored non-stick spray or bake.
- Cook 3-4 oz of any fish in a piece of parchment paper with veggies underneath and a splash of flavored vinegar and spices on top. Cook at 400 for 20 minutes ( unless cooking shrimp and then reduce cook time)
- 4 oz lean turkey chili ( look in recipe section for my recipe)
- Baked sweet potato with cottage cheese, or cinnamon. Add big side of broccoli, cooked purple cabbage(add apple cider vinegar to cook process)
03/25/11- Friday Exercise Diary:
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