I've had lots of questions regarding diet - what should I be eating and not eating - here are a few sample ideas to get you through the day.
Feel free to share some of your recipes with the rest of the class!
Diets low in calcium and vitamin C may increase your odds of gaining dangerous tummy fat, which puts you at higher risk for heart disease, a study in the journal Public Health Nutrition suggests. Munch on spinach for flat abs; it contains both nutrients.
Feel free to share some of your recipes with the rest of the class!
Diets low in calcium and vitamin C may increase your odds of gaining dangerous tummy fat, which puts you at higher risk for heart disease, a study in the journal Public Health Nutrition suggests. Munch on spinach for flat abs; it contains both nutrients.
To loose one pound a week there needs to be a deficit of 3500 weekly (500cal daily).
Pick one of each meal, plus two snacks or one snack and one 200-calorie indulgence, for a daily total of 1,600 calories.
Breakfasts
About 300 calories each
Berry-Topped Waffles
Heat 1/2 cup frozen raspberries (or frozen strawberries), 2 tbsp sliced almonds and 1 tbsp maple syrup in a small nonstick pan over low heat until warm, about 2 minutes. Toast 2 Kashi GoLean Original 7 Grain Waffles. Spoon berry mixture over waffles.
Breakfast Burrito
Heat vegetable oil cooking spray in a small skillet over medium-high heat. Sauté 1 cup fresh spinach until wilted, about 1 1/2 minutes. Remove from skillet. Beat 1 egg and pour into skillet. Cook, stirring frequently, about 1 minute. Add 2 tbsp shredded reduced-fat cheddar and stir until melted, about 1 minute. Wrap spinach, scrambled egg and a splash of hot sauce in a warmed (microwave for 8 seconds) whole-wheat tortilla. Serve burrito immediately with an orange.
Tropical Oatmeal
Cook 1/2 cup quick oats as directed on package (it will yield 1 cup); top with 1/4 banana, sliced, 1/4 cup mandarin orange slices and 2 tbsp chopped cashews.
Cinnamon-Apple Mash
Mix 1 cup lowfat cottage cheese, 1/4 cup natural unsweetened applesauce and 1/4 cup raisins in a bowl; sprinkle with cinnamon to taste.
Yogurt Parfait
Alternate layers of lowfat vanilla or plain yogurt (1 cup total) and blueberries and/or strawberries (frozen, thawed; 3/4 cup total) in a parfait glass, ending with a yogurt layer on top. Sprinkle with 1 tbsp chopped almonds.
Lunches
About 400 calories each
Quick Chicken Quesadilla
Place a whole-wheat tortilla in a large pan over medium heat (no cooking spray). Cover half of tortilla with 1/4 cup shredded reduced-fat cheddar, 1/4 cup diced cooked chicken breast and 1 tbsp chopped fresh cilantro. When cheese begins to melt, flip empty half over and cook 1 more minute. Flip and cook 1 minute more. Serve with 1/4 cup salsa and an apple.
Salmon Salad
Toss 3 cups mixed greens with 1/4 cup roasted potatoes (left over from dinner), 1/4 cup snap peas, 6 cherry tomatoes and 6 kalamata olives. Drizzle with balsamic vinegar and top with 1 salmon cake.
Tuna Sandwich
Combine a 3-oz can chunk-light tuna in water (drained) with 1/4 cup chopped celery, 1 tbsp plus 11/2 tsp light mayo, 2 tsp chopped fresh chives and ¹⁄8 tsp lemon pepper. Pile on 2 slices whole-wheat bread. Serve with 1 cup raw veggies and a piece of fruit.
White-Bean Salad
Toss 3/4 cup cannellini beans (rinsed) with 2 tbsp diced cucumber, 4 cherry tomatoes, 1 tbsp crumbled Parmesan, 1 tbsp chopped fresh basil, 1 tbsp lemon juice, 1 tsp olive oil, salt and pepper. Serve with 1 cup cooked whole-wheat couscous and a piece of fruit.
Veggie Burger
Layer heated veggie burger, 1/2 cup salad greens, 4 cucumber slices, and 1 tbsp lowfat salad dressing between 2 slices whole-wheat bread. Serve with 11/2 cups cooked broccoli with 2 tbsp shredded reduced-fat cheddar, melted in microwave.
Snacks
About 200 calories each
Protein Plate
Serve 1 deviled egg (hard-boil 1 egg; cut in half; remove yolk and mix with 1 1/2 tsp light mayo, 1/4 tsp Dijon, 1/4 tsp chopped fresh chives, 1⁄8 tsp paprika and a pinch of salt; spoon onto whites) with 5 Triscuits and 7 cherry tomatoes.
Chocolate-Peanut Butter Crunch
Spread 1 level tbsp peanut butter over 3 Triscuits. Top each with 4 semisweet chocolate chips.
Curried Cashews
Mix 1 cup unsalted, raw cashews with 1 tsp olive oil, 1 tsp curry powder and 1/4 tsp salt. Bake at 350° on a cookie sheet until nuts look dry, about 20 minutes. Serves 4
PB&B Burrito
Spread a whole-wheat tortilla (8 inches) with 2 level tbsp peanut butter. Top with 1/2 banana, sliced (leaving a 1/2-inch border without banana on one side). Sprinkle with 1/2 tsp cinnamon. Roll up toward border and cut burrito in half. Serves 2
Parmesan Popcorn Toss
contents of a 100-calorie microwave popcorn bag, popped, or 4 cups air-popped popcorn while still hot with 2 tbsp grated Parmesan, 1/2 tsp paprika and 1⁄8 tsp salt (spritz air-popped popcorn first with vegetable oil cooking spray to help topping adhere).
Chips and Salsa
Cut 2 corn tortillas into 6 equal wedges each; brush lightly with 1 tbsp olive oil and sprinkle with kosher salt. Bake at 425° on a cookie sheet until edges are crisp, about 10 minutes. Serve with 1/2 cup salsa (mix a 14.5-oz can diced tomatoes with green chiles with 1/4 cup diced red onion, 1/4 cup chopped fresh cilantro, 1 tsp chopped garlic and 1 tbsp fresh lime juice). Makes about 2 cups salsa. Refrigerate unused portion.
Pick one of each meal, plus two snacks or one snack and one 200-calorie indulgence, for a daily total of 1,600 calories.
Breakfasts
About 300 calories each
Berry-Topped Waffles
Heat 1/2 cup frozen raspberries (or frozen strawberries), 2 tbsp sliced almonds and 1 tbsp maple syrup in a small nonstick pan over low heat until warm, about 2 minutes. Toast 2 Kashi GoLean Original 7 Grain Waffles. Spoon berry mixture over waffles.
Breakfast Burrito
Heat vegetable oil cooking spray in a small skillet over medium-high heat. Sauté 1 cup fresh spinach until wilted, about 1 1/2 minutes. Remove from skillet. Beat 1 egg and pour into skillet. Cook, stirring frequently, about 1 minute. Add 2 tbsp shredded reduced-fat cheddar and stir until melted, about 1 minute. Wrap spinach, scrambled egg and a splash of hot sauce in a warmed (microwave for 8 seconds) whole-wheat tortilla. Serve burrito immediately with an orange.
Tropical Oatmeal
Cook 1/2 cup quick oats as directed on package (it will yield 1 cup); top with 1/4 banana, sliced, 1/4 cup mandarin orange slices and 2 tbsp chopped cashews.
Cinnamon-Apple Mash
Mix 1 cup lowfat cottage cheese, 1/4 cup natural unsweetened applesauce and 1/4 cup raisins in a bowl; sprinkle with cinnamon to taste.
Yogurt Parfait
Alternate layers of lowfat vanilla or plain yogurt (1 cup total) and blueberries and/or strawberries (frozen, thawed; 3/4 cup total) in a parfait glass, ending with a yogurt layer on top. Sprinkle with 1 tbsp chopped almonds.
Lunches
About 400 calories each
Quick Chicken Quesadilla
Place a whole-wheat tortilla in a large pan over medium heat (no cooking spray). Cover half of tortilla with 1/4 cup shredded reduced-fat cheddar, 1/4 cup diced cooked chicken breast and 1 tbsp chopped fresh cilantro. When cheese begins to melt, flip empty half over and cook 1 more minute. Flip and cook 1 minute more. Serve with 1/4 cup salsa and an apple.
Salmon Salad
Toss 3 cups mixed greens with 1/4 cup roasted potatoes (left over from dinner), 1/4 cup snap peas, 6 cherry tomatoes and 6 kalamata olives. Drizzle with balsamic vinegar and top with 1 salmon cake.
Tuna Sandwich
Combine a 3-oz can chunk-light tuna in water (drained) with 1/4 cup chopped celery, 1 tbsp plus 11/2 tsp light mayo, 2 tsp chopped fresh chives and ¹⁄8 tsp lemon pepper. Pile on 2 slices whole-wheat bread. Serve with 1 cup raw veggies and a piece of fruit.
White-Bean Salad
Toss 3/4 cup cannellini beans (rinsed) with 2 tbsp diced cucumber, 4 cherry tomatoes, 1 tbsp crumbled Parmesan, 1 tbsp chopped fresh basil, 1 tbsp lemon juice, 1 tsp olive oil, salt and pepper. Serve with 1 cup cooked whole-wheat couscous and a piece of fruit.
Veggie Burger
Layer heated veggie burger, 1/2 cup salad greens, 4 cucumber slices, and 1 tbsp lowfat salad dressing between 2 slices whole-wheat bread. Serve with 11/2 cups cooked broccoli with 2 tbsp shredded reduced-fat cheddar, melted in microwave.
Snacks
About 200 calories each
Protein Plate
Serve 1 deviled egg (hard-boil 1 egg; cut in half; remove yolk and mix with 1 1/2 tsp light mayo, 1/4 tsp Dijon, 1/4 tsp chopped fresh chives, 1⁄8 tsp paprika and a pinch of salt; spoon onto whites) with 5 Triscuits and 7 cherry tomatoes.
Chocolate-Peanut Butter Crunch
Spread 1 level tbsp peanut butter over 3 Triscuits. Top each with 4 semisweet chocolate chips.
Curried Cashews
Mix 1 cup unsalted, raw cashews with 1 tsp olive oil, 1 tsp curry powder and 1/4 tsp salt. Bake at 350° on a cookie sheet until nuts look dry, about 20 minutes. Serves 4
PB&B Burrito
Spread a whole-wheat tortilla (8 inches) with 2 level tbsp peanut butter. Top with 1/2 banana, sliced (leaving a 1/2-inch border without banana on one side). Sprinkle with 1/2 tsp cinnamon. Roll up toward border and cut burrito in half. Serves 2
Parmesan Popcorn Toss
contents of a 100-calorie microwave popcorn bag, popped, or 4 cups air-popped popcorn while still hot with 2 tbsp grated Parmesan, 1/2 tsp paprika and 1⁄8 tsp salt (spritz air-popped popcorn first with vegetable oil cooking spray to help topping adhere).
Chips and Salsa
Cut 2 corn tortillas into 6 equal wedges each; brush lightly with 1 tbsp olive oil and sprinkle with kosher salt. Bake at 425° on a cookie sheet until edges are crisp, about 10 minutes. Serve with 1/2 cup salsa (mix a 14.5-oz can diced tomatoes with green chiles with 1/4 cup diced red onion, 1/4 cup chopped fresh cilantro, 1 tsp chopped garlic and 1 tbsp fresh lime juice). Makes about 2 cups salsa. Refrigerate unused portion.
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