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Any Day Cooked Lentils

1 TBS Olive Oil

1 Medium Shallot, finely minced

2 Garlic cloves, finely minced

1 TSP Paprika

1-1/2 C water

3/4 C Dry Lentils, rinsed

2 TBS Tamari, divided

1 TSP Apple cider vinegar

In medium saucepan with lid, heat oil over medium heat. Add minced shallot and garlic and cook, stirring frequently, until fragrant and starting to soften, about a minute. Add paprika, lentils, water, and 1 tablespoon tamarin. Bring mixture to a boil over high heat. Reduce the heat to low, cover the pot, and simmer the mixture, stirring occasionally, for 45-55 minutes, until the lentils are tender.

Remove pot from the heat and let the lentils sit, covered, for 10 minutes. Stir in the remaining 1 tablespoon tamarin and apple cider vinegar. 

Cool completely before storing leftovers. Lentils will keep for up to 5 days refrigerated in an airtight container.

NOTE: Spouting whole lentils for 1-3 days prior to cooking rather than using split lentils, makes proteins and other nutrients more available and absorbable to the body!! However, be sure to plan for increased cooking time in your meal prep.

 

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Cauliflower Steaks

1 Head of Cauliflower

1-2 TBS Olive or Coconut Oil

Salt and Pepper to taste

Preheat oven to 450 degrees. Remove stem from cauliflower. Place cauliflower head, stem side down, on cutting board and cut 2-4 1/2-1 inch slices from the center.  Cut up remaining cauliflower for roasting and save for another meal or snacks for later. Drizzle slices and cut pieces with preferred oil and place on a cookie sheet (lining the cookie sheet with parchment paper saves clean up time!) and roast in 450 degree oven until done, usually 15 minutes per side.  Serve with lentils or beans or other protein source for a healthy meal!!

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Overnight Oats

1/4 C Rolled oats

1 Svg Unflavored protein powder (optional*)

1 1/2 tsp Chia seeds

1/2 C Unsweetened Vanilla Almondmilk (Unsweetened Vanilla Cashew milk is also very nice)

Add 2-3 add-ins of choice: 1 tbs shredded coconut, 1/2 tbs sliced dry roasted almonds, 2 tbs fresh fruit, 1 tbs dried fruit, etc.

In single serving containers, measure out and mix all ingredients, pouring Almondmilk in last. Thoroughly stir the ingredients, ensuring the protein powder is well blended with the other ingredients. 

Place finished containers in the refrigerator overnight. They will keep for up to 4 days--3 if using fresh fruit. No cooking is necessary. The ingredients will absorb the nut milk and be ready the next morning. Dry ingredients can be prepped farther in advance and then add the nut milk and fresh fruit when you’re ready. 

*I use Collagen Peptides by Vital Proteins but VEGETARIANS will need an unflavored vegetable based protein like ProMix's Vegan Unflavored Protein or PlantFusion's Unflavored Protein. All are available on Amazon.

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Quinoa & Egg Muffins

4 eggs

1 cup cooked quinoa (I used vegetable stock to cook the quinoa for added flavor)

1 ½ cups of chopped vegetable (I used my food processor to mince broccoli & red bell pepper, but tomatoes, spinach or kale, onions and mushrooms would also be nice!)

Salt and pepper to taste

Instructions

Preheat oven to 350F and line muffin pan

In a bowl, beat eggs and add quinoa and chopped vegetable of your choice; stir until well combined

Divide egg mixture evenl into 6 large muffin cups--you can use liners or spray with coconut or olive oil

Bake for 20mins (mine took exactly 20 minutes; make sure the muffins are cooked through on the inside)

Serve immediately OR store and grab for a quick snack or breakfast on the run!

This is perhaps my fastest and easiest go-to recipe for snacks. Very little work goes into making this recipe and within 30 minutes, I'm done. Six muffins = 6 prepped snacks for the week! No fuss, no muss!

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Quinoa Patties

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Quinoa Patties

Quinoa Patties and Eggs.jpg

2 1/2 cups / 12 oz / 340 g cooked quinoa, at room temperature (cooking in vegetable stock adds a richer flavor)

4 eggs, beaten

1/2 teaspoon fine-grain sea salt

1/3 cup / .5 oz / 15 g finely chopped fresh chives*

1 yellow or white onion, finely chopped*

3 cloves garlic, finely chopped*

1 cup ground oats

1 tablespoon extra-virgin olive oil or coconut oil, divided in half

Combine the quinoa, eggs, and salt in a medium bowl. Stir in the chives, onion, and garlic. Add the ground oats which substitute for bread crumbs, stir, and let sit for a few minutes so that the oats can absorb some of the moisture. At this point, you should have a mixture you can easily form into twelve 1-inch / 2.5 cm thick patties. I err on the very moist side because it makes for a not-overly-dry patty, but you can add a more bread crumbs, a bit at a time, to firm up the mixture, if need be. Conversely, a bit more beaten egg or water can be used to moisten the mixture.

Heat the oil in a large, heavy skillet over medium-low heat, add 6 patties, if they'll fit with some room between each, cover, and cook for 7 to 10 minutes, until the bottoms are deeply browned. Carefully flip the patties with a spatula and cook the second sides for 7 minutes, or until golden. Remove from the skillet and cool on a wire rack while you cook the remaining patties.

Alternatively, the quinoa mixture keeps nicely in the refrigerator for a few days; you can cook the patties to order, if you prefer.

Makes 12 little patties.

*The use of my food processor makes the task of finely chopping the onions and garlic far less painful (I am one of those souls cursed to be highly sensitive to onions and end up crying profusely whenever I need to chop them so finely chopped onions are terrifying to me :-)!! The food processor ends this problem AND speeds things up immensely). I then pre-chop the chives and add them to the food processor to blend them evenly with the onion and garlic before adding all to the quinoa and egg mixture.

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Low Calorie Sample Non-Vegetarian Meal Plan

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Low Calorie Sample Non-Vegetarian Meal Plan

BREAKFAST SNACK LUNCH SNACK DINNER
1 2egg whites + 1 whole egg (110 cal) scrambled w/bell pepper, onion, mushroom & spinach (30 cal) [140 total calories] 1 apple (80 cal) 3 C spring mix salad (20 cal + 50 cal other veggies) 1/4 avocado (62 cal) w/4 oz grilled skinless chicken breast (184 cal), 1/2 oz chopped walnuts (84 cal) 1-2 tbs Balsalmic Vinaigrette (45-90 cal) [488 total calories] 1-2 C fresh raw veggies 30-60 cal) w/2 tbs hummus (50-70 cal) 4 oz grilled fish (170 cal) and 2-3 c steamed veggies (30-90 cal) [260 total calories]
2 1 c cooked Steel cut or rolled oats (170 cal) w/cinnamon, chopped almonds (5=35 cal) or walnuts (.25oz=46 cal) and 1/4 c fresh seasonal fruit (13-35 cal) [240 total calories] 1 c strawberries (45 cal) 4 oz grilled salmon (170 cal), 1/2 c cooked brown rice (115 cal) and 2 c fresh veggies (30-70 cal) [355 total calories] 10-12 raw almonds (170 cal per oz--85 cal) 2-3 C Stir-fried fresh veggies (spinach, broccoli, cauliflower, green beans, etc.) (30-90 cal), 1 tbs pumpkin seeds (65 cal) w/4 oz grilled chicken breast (184 cal) + 1 tsp canola oil (40 cal) [379 total calories]
3 1 Apple w/1 tbs Peanut or Almond Butter (185 cal) 1 oz walnuts (185 cal) 1/2 c cooked quinoa (114 cal) stir-fry w/4 oz skinless chicken breast (184 cal) & 2 c veggies (30-70 cal) + 1 tsp olive oil (40 cal) [408 total calories] 1 orange (80 cal) 4 oz. ground Turkey (260 cal) & 2-3 c veggies (30-70 cal) [330 total calories]
4 2egg white + 1 whole egg omelet (110 cal), fresh veggies like tomatoe, onion, bell pepper, etc. (30 cal) topped with 1/4 avocado and fresh salsa (70 cal) [210 total calories] 1 banana (120 cal) 4 oz ground turkey (260 cal) & 1 c veggies (40 cal) over 1/2 c cooked brown rice (115 cal) [350 total calories] 2 C Kale Chips See pbalance.com for recipe (117 cal) 4 oz. Lean steak/beef fajitas (200 cal) w/2-3 cups of grilled bell pepper, onions and veggies (70 cal) 1 tsp canola oil (40 cal) [310 total calories]
5 1 Banana (120 cal) with 10-12 raw almonds (85 cal) 1 c grapes (100 cal) 3 c salad (20 cal + 50 cal other veggies), 1/4 avocado (62 cal) w/4 oz Lean steak fajita (200 cal) w/1 - 2 tbs balsalmic vinaigrette (45-90 cal) [422 total calories] 1 Peach (80 cal) 2 Kabobs Grilled skinless chicken breast (6oz) (276 cal) & veggie (30-50 cal) [326 total calories]

The basics:

1.  Have no more than 1-2 servings of grain per day and have them for breakfast &/or lunch not at dinner time.  One slice of bread is a serving.  1/2 cup cooked brown rice is a serving.

2.  Have no more than 1-2 servings of fruit also during the day not at dinner or later.  One piece of fruit or 1 cup of cut fruit is a serving.  

3.  A serving of beef, chicken or fish would be 3-4 ounces.  A serving of beans or lentils (protein) would be 1 cup cooked OR LESS.

4.  Avoid "white" foods like potatoes, white rice, breads and pastas with enriched flour or other white flours, sugars and other sweeteners [or foods with sugars like marshmallows :o)].

5.  Avoid all dairy including milk, cheese, yogurt, ice cream, etc.

6.  Eat vegetables abundantly!!  You can have as much as you want of most vegetables 6-7 cups or more per day is fine.  However, be careful with things like peas, corn, beans, and other high calorie veggies as it is easy to overeat on those and take in too many calories.

7.  Obviously, for now, you need to avoid sweets :o)

8.  Snacks should be light--a fruit with 10-12 raw almonds or fresh raw veggies with 1-2 tbs hummus.

9.  Please try to eat dinner early if possible.  The best is to try to be finished eating by 6 or 7pm.  After dinner, you should be done eating for the day.

 

I also recommend avoiding processed foods of all types as the quality of the food is diminished in the processing.

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Basil Vinaigrette

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Basil Vinaigrette

3 tbs extra-virgin olive oil
2 tbs red wine vinegar
2 tbs balsamic vinegar
2 tbs fresh lemon juice
2 tbs grainy mustard
2 tsp minced garlic
1/4 cup finely chopped fresh basil

Add all ingredients to a dressing shaker and shake.  Serve over salad.

 

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Oats Only Muffins

Ingredients

  • 2 large eggs (140 calories)
  • 1 teaspoon vanilla extract
  • 2 cups applesauce, unsweetened (200 calories)
  • ½ cup or 1 banana, mashed (120 calories)
  • ½ cup honey (515 calories)
  • 3 ½ cups, Old Fashioned rolled oats (1330 calories)
  • 1 ½ cups steel cut oats (1020 calories)
  • 2 tablespoons flaxseed meal (80 calories)
  • 1 tablespoon ground cinnamon
  • 3 teaspoon baking powder
  • 1 teaspoon salt
  • 2 ½ cups water

Optional

  • ½ cup white raisins (218 calories)
  • ½ cup dried cranberries (260 calories)
  • ½ cup slivered almonds (312 calories)
  • ½ cup DARK chocolate chips (387 calories)

4,582 total calories per recipe/yield 30 muffins = 145 calories per muffin

Instructions

  1. Preheat oven to 350 degrees.
  2. Boil water and add to steel cut oats; soak oats until cool.
  3. Mix in eggs, vanilla, applesauce, banana and honey.
  4. Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.
  5. Add dried fruit, nuts, and chocolate chips or other add-ins as desired.
  6. Spray a 12 with cooking spray or use cupcake liners—I use 2” Teflon cupcake liners and drop ¼ c of mixture into muffin liners making 30 muffins. Muffins will NOT rise.
  7. Bake 25 minutes until a toothpick in center comes out clean.
  8. Cool and enjoy or freeze for later.
I've moved on to Teflon cupcake liners since I make these all the time!!

I've moved on to Teflon cupcake liners since I make these all the time!!


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Baked Oatmeal

2 1/2 C rolled oats
1/4 C oat bran
1/2 C steel cut oats
2 tsp baking powder
1/2 tsp salt
1 1/2 - 1 3/4 tsp cinnamon
(Mix together in large bowl)

1 egg slightly beaten
2 1/2 C water
+1/3 C unsweetened applesauce
1/4 C packed brown sugar
1/4 C vegetable oil
(Mix together in medium bowl)

2 C fresh fruit (I like berries!)
1/2 C chopped nuts (walnuts, pecans &/or almonds are good options)

Add egg and water mixture to oat mixture. Stir gently until all ingredients are well blended. Fold fruit and nuts into mixture. Allow to sit for 1-2 hours. Divide evenly into 12 - 6oz custard cups. Bake at 350 for 35 minutes.

Nutritional Information: 

Calories 205.24

Total fat 20.63

Sat. Fat .58g

Cholesterol 15.58mg

Sodium 105.66mg

Total Carbs 27.38g

Dietary fiber 5.33g

Sugar 7.5g

Protein 5.375g

Calcium     6.9%

Iron      8.5%

Vit C    6.2-8.6%

 

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Vegetarian Protein and Calcium Sources

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Vegetarian Protein and Calcium Sources

VEGETABLES SERVING SIZE PROTEIN CONTENT (GRAMS) CALCIUM (MILLIGRAMS) CALORIES
Almonds ounce 6 74 164
Almond butter 1 tbsp 2.4 43.2 101
Almonds, raw cup 30 378 823
Almonds, roasted, without salt cup 29 368 821
Artichokes 1 medium 4 55 64
Asparagus, cooked, boiled, drained cup 4.4 21 40
Asparagus, raw 1 XL spear 1 3 5
Bamboo shoots, canned cup 2.3 11 25
Beets cup 2.8 22 74
Black beans cup 15 120 227
Blackstrap molasses tbsp 0 137 47
Brazil nuts ounce/6nuts 4 45 184
Broccoli, boiled cup 2.6 43 31
Brown rice, cooked cup 5 20 216
Brussels Sprouts cup 5.6 37 65
Butterhead lettuce, raw, shredded cup 1 19 7
Cabbage cup 2 35.6 34
Carrot, raw cup 1 42 52
Cashews, roasted, without salt 100 15 45 574
Cauliflower cup 2 23 25
Celery cup 1 41 18
Chia seeds ounce 4 180 137
Chickpeas cup 14.5 80 269
Chicory cup 1.2 17 66
Collard greens, boiled cup 4 266 49
Collard greens, raw cup 1 50 11
Corn per cup 5 12 132
Cornmeal, whole grain, white, dry cup 8 7.32 440
Cucumber, peeled cup 1 17 16
Dandelion greens, boiled and w/o salt 100 2 51 35
Dandelion greens, raw cup 1 103 25
Dried Herbs (dried savory, celery seed, thye, dill, rosemary oregano, etc.) tbsp 21-124
Dried celery seed tbsp 214
Dried dill tbsp 53
Dried marjoram tbsp 40
Dried rosemary tbsp 38
Dried sage, oregano,spearment, parsley, poppyseed, chervil and basil tbsp 21
Dried savory tbsp 85
Dried thyme tbsp 57
Edamame 1 C 17 256 260
Egg 1 medium 6 55 63
Eggplant, pickled cup 1 34 67
Endive cup 0.6 26 8
Flax seeds, milled or whole NOT oil tbsp 5 26 150
Garlic, raw tsp 0.2 5 4
Green Peas per cup fresh 8 36 117
Herring (also high in Vit D) 3 ounce 12 63 219
Kale, raw cup 2 100 33
Kelp, raw cup 0 136 32
Kidney beans, boiled, without salt cup 15.3 50 225
Lentils, boiled and without salt 100 18 37.6 230
Lettuce, green leaf, raw cup 0.5 12.6 8
Lima beans, boiled and w/o salt cup 14.7 53 216
Mung beans, boiled and w/o salt cup 14.2 55 212
Mushrooms, white, boiled, cooked and drained, without salt cup 6 9 50
Mustard greens, raw cup 2 60 15
Navy beans, cooked cup 15 127 255
Oat bran, cooked cup 7 32 88
Okra cup 3 82 36
Onion, chopped cup 1.143 37 69
Peanut butter, organic 1 tbsp 4 6.9 94
Peanuts, dry roasted, without salt cup 35 79 854
Pecans, roasted, without salt cup 9 69 684
Pine nuts, dried cup 18 22 909
Pinto Beans, boiled, without salt cup 15.4 79 245
Potato, boiled, without salt cup 3 18 116
Pumpkin seeds cup 39 59 721
Pumpkin, cooked, boiled, drained, w/o salt cup 1.2 24 30
Quinoa cup 8 31 223
Refried beans cup 13 79 218
Salmon, canned w/bones ounce 6.66 60 40
Sardines, canned w/bones in oil ounce 7 123 58
Sesame seeds, roasted or dried ounce 5 277 158
Sesame seeds, roasted or dried tbsp 1.6 88 52
Soybeans, cooked cup 29 298
Spinach, raw cup 0.9 30 7
Spinach, boiled cup 5 245 41
Split peas cup 16 27 231
Butternut Squash, boiled and w.o salt cup 1.8 84 82
Sunflower seeds, roasted, w/o salt cup 29 109 818
Sweet potato, cooked, boiled cup 2.1 40 114
Swiss chard, boiled cup 3 102 35
Tahini (sesame butter) ounce 5 119 170
Tahini (sesame butter) tbsp 3 64 85
Tempeh cup 31 144 320
Tofu ounce 2 104 20
Tomato 100 2
Turnip, boiled cup 1 39 34
Turnip greens, raw cup 1 105 18
Watercress cup 0.8 41 4
Wheat flour, whole grain 100 12.1 41 4
White beans, cooked, boiled, w/o salt cup 16 162 254
White rice, regular, cooked 100 2.7 10 130
Whole wheat bread 1 slice 3 20 100
Yam cup 2 19 158
How does dairy compare?
Better Everday advises AGAINST keeping dairy in your diet.
Cheese ounce 212-386
Parmesan ounce 10 386 111
Romano ounce 9 298 110
Gruyere ounce 7 283 110
Mozzarella, Swiss, Cheddar, Hard goat, Provolone ounce 7 212 72-128
Low fat yogurt cup 14 415 174
Skim milk cup 8 306 86
Whole milk cup 8 276 146

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2016 Vegetarian Meal Plan

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2016 Vegetarian Meal Plan

Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
1 Breakfast Wrap: 3 egg whites + 1 whole egg scrambled w/assorted fresh vegetables, 1/2 C cooked black beans, 2 tbs salsa wrapped in 1 Kale or Spinach “Raw Wrap”
Fat: 5.5g, Carb: 36.5g; Protein 27.5g; Cal 302.5
1 medium sized apple
Fat: 0g; Carb.: 22g; Protein: 0g; Cal 88
Dina’s Stuffed Bell Peppers (see recipe)
Fat: 3.12g; Carb.:54.9g; Protein: 18.8g; Cal: 329
Quinoa Stir Fry: 1/2 C cooked quinoa, assorted fresh vegetables, 1/2 C Firm Tofu, 1/2 oz Slivered, dry roasted almonds
Fat: 14.5g; Carb. 24g; Protein: 17g; Cal 282
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1/2 C Cooked Lentils & 1/2 C Cooked brown rice
Fat: 1.5g; Carb: 42.5g; Protein 11.5g; Cal:223
Day Summary: Fat 30.12g; Carb 196.9g; Protein 106.8g; Cal: 1472.5
2 Overnight Oats (see recipe)
Fat: 7.6g; Carb: 22.8g; Protein: 30.7g; Cal: 298
1 Medium Banana & 1/2 oz/14g almond butter
Fat: 7g; Carb: 33g; Protein 4g; Cal:201
1 C Cooked Basic Black Beans (see recipe) & 1/2 C cooked Quinoa
Fat: 3g; Carb: 60.5g; Protein: 19g; Cal:338
In season fruit & 1/2 oz/14g cashews or almonds
Fat: 7g; Carb: 3g; Protein: 3g; Cal 81 (does not include fruit of choice)
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1/2 C cooked brown rice stir-fried with 1/2 C tempeh & 2-3 C fresh vegetables
Fat: 10g; Carb: 30.5g; Protein: 18g; Cal: 286 (does not include vegetables)
Day Summary: Fat 40.1g; Carb 166.8g; Protein 106.7g; Cal 1434
3 1/2 C Dry rolled oats cooked with 1 C unsweetened vanilla almond milk, 1 svg Unflavored Protein powder, 1/2 tbs slivered, dry roasted almonds; 85g fresh raspberries or strawberries
Fat 6.8g; Carb 39.5g; Protein 30.5g; Cal 361
1 Lg Hard boiled egg and 1 fresh fruit in season
Fat 5g; Carb 0; Protein 6g; Cal 71 + Fruit
2 oz cooked “Explore Asia” Black Bean Spaghetti with 1 C Basic Pasta Sauce (see recipe) & 1/2 C cooked Navy Beans
Fat 4g; Carb 51g; Protein 34.1g; Cal 363.5
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
3 oz/84g baby carrots/carrot sticks, 133g cucumber slices, 3oz/84g baby bell peppers; 3 oz/84g grape tomatoes; 2 tbs/30g TJ’s Organic Hummus
Fat 3.7g; Carb 27.9g; Protein: 5.8g Cal 166
Omelet: 3 Lg whole eggs, 1/2 C raw spinach, as desired: diced onions, diced bell peppers, sliced mushrooms, halved grape tomatoes
Day Summary: Fat 40g; Carb 135.4g; Protein 126.85g; Cal 1426 + Fruit
4 Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1 Medium Banana & 1/2 oz/14g almond butter
Fat: 7g; Carb: 33g; Protein 4g; Cal:201
Salad: 3 C mixed greens, 1/2 C kidney beans, 1/2 C garbanzo beans/chickpeas, 1 Lg hard boiled egg, cucumber, tomato, bell pepper, etc. to taste, lemon juice OR Balsamic Vinegar
Fat 6.5g; Carb 60g; Protein 25.6g; Cal 393.5 + Asst Veggies
1/2 oz/14g raw almonds
Fat 7g; Carb 3g; Protein 3g; Cal 81
4 oz sweet potato “hash browns” or “fries”, Black bean burger (see recipe), sautéed fresh in season vegetables
Fat 3.1g, Carb 73.8g, Protein 19.05g, Cal 398 + Asst Veggies
60g Avocado Fat 9g, Carb 6g; Protein 0; Cal 100
Day Summary: Fat 40.1g; Carb 192.8g; Protein 107.9g; Cal 1425.5 + Asst. Veggies
5 2 Quinoa Patties (see recipe) with 2 Lg Poached eggs on top
Fat 17.6g; Carb 24/1g; Protein 20.9g; Cal 343
1 Fresh Fruit, In Season with 1/2oz/14g raw almonds
Fat 7g; Carb 3;g Protein 3g; Cal 81 + Fruit
Dina's Vegetarian Chili w/Small Salad of 1-2 C mixed greens & cucumber, tomato, etc with lemon juice OR Balsamic Vinegar
Fat 1.65g; Carb 24.7g; Protein 7.5g Cal 111 + Salad
3 oz/84g baby carrots/carrot sticks, 133g cucumber slices, 3oz/84g baby bell peppers; 3 oz/84g grape tomatoes; 2 tbs/30g TJ’s Organic Hummus
Fat 3.7g; Carb 27.9g; Protein: 5.8g Cal 166
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
Kale, Chickpea & Fennel Salad (see recipe)
Fat 15.1g; Carb 45.7g; Protein 22.1g; Cal 398
Day Summary: Fat 50.55g; Carb 142.4g; Protein 22.1g Cal 1347 + Fruit & Salad
6 Egg Scramble: 3 Lg egg whites + 1 Lg whole egg with Assorted Fresh Vegetables as desired & 30g fresh avocado
Fat 9.5g; Carb 3g; Protein 18g; Cal 169 + Veggies
Quinoa Egg Muffin (see recipe)
Fat 3.9g; Carb 9.9g; Protein 6.1g; Cal 104
Lentils with Cauliflower Steaks (see recipe)
Fat 7.2g; Carb 50.4g; Protein 22g; Cal 350
1 Quinoa Patty (see recipe)
Fat 3.8g; Carb 12g; Protein 4.5g; Cal 101
Protein Shake: 1 svg Vega Sport (see expanded version for other options), 1 C fresh Kale, 1/2 C frozen strawberries, 1 C unsweetened Vanilla almond milk
Fat: 5.5g; Carb: 17g; Protein 32g; Cal248
1/4 recipe Split Pea Soup (see recipe)
Fat 4.5g; Carb 69.5g; Protein 26.83g; Cal 402
Day Summary: Fat 34.4g; Carb 161.8g; Protein 109.43g; Cal 1374.5

The basics:

1.  Have no more than 1-2 servings of grain per day and have them for breakfast &/or lunch not at dinner time.  One and a half slice of bread is a serving.  3/4 cup cooked brown rice is a serving.

2.  Have no more than 1-2 servings of fruit also during the day not at dinner or later.  One piece of fruit or 1 cup of cut fruit is a serving.  

3.  A serving of beef, chicken or fish would be 6-8 ounces.  A serving of beans or lentils (protein) would be 1.5 cup cooked.

4.  Avoid "white" foods like potatoes, white rice, breads and pastas with enriched flour or other white flours, sugars and other sweeteners [or foods with sugars like marshmallows :o)].

5.  Avoid all dairy including milk, cheese, yogurt, ice cream, etc.

6.  Eat vegetables abundantly!!  You can have as much as you want of most vegetables 6-7 cups or more per day is fine.  However, be careful with things like peas, corn, beans, and other high calorie veggies as it is easy to overeat on those and take in too many calories.

7.  Obviously, for now, you need to avoid sweets :o)

8.  Snacks should be light--a fruit with 1 ounce of raw almonds or fresh raw veggies with 2-3 tbs hummus.

9.  Please try to eat dinner early if possible.  The best is to try to be finished eating by 6 or 7pm.  After dinner, you should be done eating for the day.

 

I also recommend avoiding processed foods of all types as the quality of the food is diminished in the processing.

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Mid-Calorie Sample Non-Vegetarian Meal Plan

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Mid-Calorie Sample Non-Vegetarian Meal Plan

BREAKFAST SNACK LUNCH SNACK DINNER
1 3 egg whites + 1 whole egg scrambled 127 cal) w/bell pepper-3oz., onion-2tbsp, mushroom-2oz & spinach-4oz (45 cal) [172 total calories) 1 apple (80 cal) 1 tbs peanut or almond butter (100 cal) 3 C spring mix salad (20 cal + 50 cal other veggies), 1/4 avocado (62 cal) w/6 oz grilled skinless chicken breast (276 cal), 1 oz chopped walnuts (165 cal) 1-2 tbs Balsalmic Vinaigrette (45-90 cal) [488 total calories] 1-3 C fresh raw veggies 30-90 cal) w/3 tbs hummus (75-105 cal) [205 total calories] 8 oz grilled fish (340 cal) and 2-3 c steamed veggies (30-90 cal) [430 total calories]
2 1-1/2 c cooked Steel cut or rolled oats 255 cal) w/cinnamon, chopped almonds (5=35 cal) or walnuts (.25oz=46 cal) and 1/4 c fresh seasonal fruit (13-35 cal) [325 total calories] 1 c strawberries (45 cal) 6 oz grilled salmon (255 cal), 3/4 c cooked brown rice (172 cal) and 2 c fresh veggies (30-70 cal) [497 total calories] 1 oz raw almonds (170 cal) 2-3 C Stir-fried fresh veggies (spinach, broccoli, cauliflower, green beans, etc.) (30-90 cal), 1 tbs pumpkin seeds (65 cal) w/6 oz grilled chicken breast (276 cal) + 1 tsp canola oil (40 cal) [471 total calories]
3 1 Apple w/1 tbs Peanut or Almond Butter (185 cal) 1 oz walnuts (185 cal) 1/2 pear (70 cal) 3/4 c cooked quinoa (171 cal) stir-fry w/6 oz skinless chicken breast (276 cal) & 2 c veggies (30-70 cal) + 1 tsp olive oil (40 cal) [557 total calories] 1 banana (120 cal) 6 oz. ground Turkey (390 cal) & 2-3 c veggies (30-70 cal) [460 total calories
4 3 egg white + 1 whole egg omelet 127 cal), fresh veggies like tomatoes, onion, bell pepper, etc. (30 cal) topped with 1/3 avocado and fresh salsa (90 cal) [247 total calories] 1 orange (80 cal) 5 oz ground turkey (325 cal) & 1 c veggies (40 cal) over 3/4 c cooked brown rice (172 cal) [537 total calories] 3 C Kale Chips (175 cal) 6 oz. Lean steak/beef fajitas (300 cal) w/2-3 cups of grilled bell pepper, onions and veggies (70 cal) 1 tsp canola oil (40 cal) [410 total calories]
5 1 Banana (120 cal) with 1 ounce raw almonds (170 cal) 1 c grapes (100 cal) 3 c salad (20 cal + 50 cal other veggies) w/6 oz Lean steak fajita (300 cal), 1/4 avocado (62 cal), 1/2 oz chopped walnuts (80 cal) w/1 - 2 tbs balsalmic vinaigrette (45-90 cal) [602 total calories] 1 peach (80 cal) 3 Kabobs Grilled skinless chicken breast (9oz) (368 cal) & veggie (30-50 cal) [418 total calories]

The basics:

1.  Have no more than 1-2 servings of grain per day and have them for breakfast &/or lunch not at dinner time.  One and a half slice of bread is a serving.  3/4 cup cooked brown rice is a serving.

2.  Have no more than 1-2 servings of fruit also during the day not at dinner or later.  One piece of fruit or 1 cup of cut fruit is a serving.  

3.  A serving of beef, chicken or fish would be 6-8 ounces.  A serving of beans or lentils (protein) would be 1.5 cup cooked.

4.  Avoid "white" foods like potatoes, white rice, breads and pastas with enriched flour or other white flours, sugars and other sweeteners [or foods with sugars like marshmallows :o)].

5.  Avoid all dairy including milk, cheese, yogurt, ice cream, etc.

6.  Eat vegetables abundantly!!  You can have as much as you want of most vegetables 6-7 cups or more per day is fine.  However, be careful with things like peas, corn, beans, and other high calorie veggies as it is easy to overeat on those and take in too many calories.

7.  Obviously, for now, you need to avoid sweets :o)

8.  Snacks should be light--a fruit with 1 ounce of raw almonds or fresh raw veggies with 2-3 tbs hummus.

9.  Please try to eat dinner early if possible.  The best is to try to be finished eating by 6 or 7pm.  After dinner, you should be done eating for the day.

 

I also recommend avoiding processed foods of all types as the quality of the food is diminished in the processing.

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Food is Fuel

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Food is Fuel

Fresh veggies and humus from home

Fresh veggies and humus from home

I find that the times I am most successful with my eating and nutrition are the times when I fully embrace the concept that food is fuel.  It is not gratification.  It is not love.  It is not a warm hug.  It is what fuels my engine.  It is what helps me stay healthy.

"Healthy" frozen meal

"Healthy" frozen meal

This is not to say that food should be unappetizing, dry, boring or flavorless.  Simply that, like my car engine, I run better on high-octane fuel rather than low octane fuel.  When I think like this, my Dad’s beautiful classic pickup truck immediately pops into my mind.  Low octane fuel in the tank means the engine knocks and hiccups and complains each and every time he tries to accelerate.  The truck’s performance, in short, goes right into the toilet.  Replace that cheap gas with a little more expensive gas and the truck immediately thanks him with a smooth running engine that responds well to a little pressure on the accelerator.

 

Our bodies are much the same.  Feed them low octane fuel (processed foods, sugar, candy, chips, junk food, etc.) and we become sluggish, handling daily life poorly.  Our response to the stresses of our high-speed lives becomes impaired.  We are tired and more irritable.  We greet life with less enthusiasm.  Hiccups in our daily routine become major stressors.  For those of us who workout, we see immediate negative results in our workouts.  The weights feel heavier.  Our cardio grinds to a halt faster.  We feel sluggish, nauseous and light-headed.  In short, a tough workout becomes not only difficult but something we just plain don’t want to do.  Most importantly, bad food doesn’t validate us.  It doesn’t make us feel good about ourselves and it interferes with the positive, confident image we want to see in the mirror.

 

Salads are not the end all, be all of healthy eating but they can be an awesome part of a balanced diet!

Salads are not the end all, be all of healthy eating but they can be an awesome part of a balanced diet!

On the other hand, feed our bodies high-octane fuel (fresh fruits and vegetables, lean proteins, whole grains, water) and the result is nearly immediate.  Our bodies move better.  Our minds respond quicker.  Daily troubles roll off our backs more easily.  Our moods improve and working out becomes something we are more likely to look forward to…or…perchance even love! 

 

For some reason, I’ve found, both for my clients and myself, eating well and working out go hand in hand.  No one seems to want to mess up a great workout with bad food.  For those who love working out, they remember what they felt like the day after cheat day or a night at the club.  For those who don’t love it so much, they calculate how long it takes to burn off the huge calories in those little morsels.  Either way, working out is a great motivator at snack or mealtime.

 

Long term, high-octane food makes us healthier and stronger and facilitates maintaining a healthy body weight.  We like what we see in the mirror and feel better about ourselves.  This is, in short, what Better Everyday is all about…better bodies…better minds…better lives…today and everyday!!

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even small changes can make a big difference

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even small changes can make a big difference

Sometimes our own fear of failure or the sheer number of things we want/need to change in our lives is enough to keep us from ever achieving the simplest of improvements. A great way to keep your head from feeling like it will explode thinking about fixing ALL OF THE THINGS, is to instead pick one thing. Pick one thing to change this week. Get chicken, brown rice, and black beans instead of steak, white rice, and pinto at Chipotle. Rather than leaving your car at the station, walk the 10min to your train to work. Take the stairs. Drink a little less coffee. Soon, what was a small change will be your new normal. If you keep finding one thing every week, eventually you'll work your way through what seemed like an impossibly long list.

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