So, I have been getting requests to post my meals online as when I am at work people compliment on almost everything I eat. In this blog I will post the Nutritional value, ingredients and pictures. I encourage you to try the meals I make and change them up daily. Once you start to eat fresh there are just so many options - a salad is not just a salad lettuce, tomatoes and dressing anymore! Wake up and join the salad revolution!
Meal: BreakfastPlate: Granola Sunrise
Ingredients:
1/3 cup FRESH Raspberries (Alternatives: Strawberries, Blueberries, Blackberries)
1/3 cup FRESH Nectarine (Alternatives: Tangerines, Peach, Apricot)
½ cup Fat Free Plain Yogurt (you can get Dairy free yogurt)
2 tsp Sunflower Seeds (Alternatives: Almonds, walnuts)
1 tsp Flax Seeds (Alternatives: ground flax)
1/3 cup Granola (GF Option - Cream Hill Estates)
1 medium Boiled Egg (free roaming) *optional
½ tsp Natural HoneyInstructions: First boil your egg while you prepare the rest - depending on what you like of the consistency of your egg, 2-3 minutes should do. When done ice until you are ready to peel and eat. Put yogurt into a bowl; add freshly cut berries and nectarine, then granola and seeds on top. Prep Time: 10 minutes
Notes: Eating a diet rich in blackberries, blueberries, raspberries, cranberries and strawberries may help to reduce your risk of several types of cancers. Blueberries and raspberries also contain lutein, which is important for healthy vision. Raspberries contain more than ten times the amount of antioxidants than tomatoes or broccoli and helps in the making of red blood cells. Strawberries are one for keeping energy levels but also losing weight at the same time. they are high in Vitamin C, fights cancer and boosts immune system. Blackberries are a good source of manganese and vitamin C boosting the immune system - very high in antioxidants. Blueberries are a proper ‘superfood’. They help to slow down ageing, lowers’ cholesterol and reduces’ inflammation and the risk of cancer too. Probiotic, Plain yogurts can aid improvement in gastrointestinal conditions such as antibiotic-induced diarrhea, constipation, lactose intolerance, celiac disease and inflammatory bowel disease. Eggs have been said to be the perfect source of Protein - insure you are eating at least free range to free roaming chicken eggs. Beyond the slaughterhouse and environment issues, couped hens are kept in tiny cages, sometimes with more then two others to decrease peeking order. They are unhealthy and injected with pesticides, insecticides and hormones.
Total Calories: 355 kal
Protein: 18.3g Total Calories: 355 kal
Carbs: 63g
Meal: Lunch
Plate: Salad Surprise - Tangerine Tango & Cucu for Tofu
Ingredients:
1/3 cup FRESH Raspberries
½ whole Nectarine
1 pkg. Coconut Tofu
2 cups Mix Greens Salad
1/4 Yellow Bell Pepper1/3 cup Cucumber
½ whole Tomato
1/4 cup Honey Goat Cheese
1/4 cup Canned Tangerine Slices - drained
1 tsp Sunflower Seeds
1 tbsp dressing
Instructions: Mix the greens and sunflower seeds and dressing in a Tupperware or bag. Put in a bowl and cut the rest of the vegetables and fruit and scatter on top, Leave the goat cheese and seeds for last. Prep Time: 10 minutes
Notes: Spinach is a good source of iron, calcium, vitamin A, vitamin C and other nutrients, and it's also low in fat and calories. However, like other plants, spinach also contains a chemical called oxalic acid, which makes it difficult for your body to absorb iron. Eating spinach with certain foods such as oranges, chicken and tomatoes, boosts your body's ability to absorb the iron in spinach. If you're anemic or concerned about getting enough iron, plan your meals so you get more iron from spinach and other greens. Tofu is not just for vegetarians anymore! It’s a healthy choice for all! For starters, a diet that limits beef and pork proteins and emphasizes plant protein is automatically better for your health. Tofu is low in fat and calories, has zero saturated fat, cholesterol-free, rich in protein and provides bone-healthy minerals, like calcium, potassium, and magnesium.
Total Calories: 296 kal
Protein: 10.5g
Fat: 6.1g
Carbs: 48.1g
Meal: Snack
Plate: mmm…
Ingredients:
1 Banana
1 handful mixed nuts/seeds
Notes: Bananas are high in potassium, dietary fiber and vitamin C. It is good to have a natural sugar around this time to fuel you for an after work workout. Remember nuts are high is fat, but it's the good fat that helps your body to stay firm, fit and functioning - can't say the same for the saturated fat in potato chips, they'll go right to your bottom!
Total Calories: 175 kal
Protein: 5.1g
Fat: 9.8g
Plate: Mango Fish Delish
Ingredients:1 whole mango - peeled, seeded and chopped
1/4 cup finely chopped red bell pepper
1 whole Green Onion, chopped
½ cup Red Onion, chopped
2 tbsp Cilantro, chopped
2 tbsp Parsley, chopped
1 Jalapeno Pepper, finely chopped
2 tbsp lime juice
1 tbsp lemon juice
½ tsp Cayenne Pepper
2 Corn flat bread pitas ea (Flour tortillas are fine)
2 cups Shredded Iceberg Lettuce
Low Fat Sour Cream
Instructions: Salsa - In a medium bowl, mix mango, red bell pepper, green onion, cilantro, jalapeno, lime juice, and lemon juice. Cover, Refrigerate, and allow at least 15 minutes before serving.
Notes: I love this dish. It is so fresh and still so filling. Last night I actually switched out the fish and had very firm tofu instead. I added 2 tbsp of sweet chili and olive oil when frying it and it was delicious! cut out 50 calories but that's not why we do it all the time. I have been reading this book "Skinny Bitch"... and it has definitely changed my frame of mind. My diet will be changing drastically but all for the better - mind and body. Stay tuned for those changes.
Total Calories: 252 kal
Protein: 16g
Fat: 9g
Carbs: 26g
Meal: Post-WorkoutPlate: Protein Shake
Ingredients:
½ scoop Soy protein
1 tbsp Almond Butter
½ cup Soy milk
½ cup Water
½ cup Crushed Ice
Notes: Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to over training your muscle which could lead to injury. Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the micro tears (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle. Don’t overdo it though, body builder or yoga enthusiast, you only need a maximum of 30% of protein in your diet.
Notes: Without adequate protein, our bodies can't put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to over training your muscle which could lead to injury. Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the micro tears (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle. Don’t overdo it though, body builder or yoga enthusiast, you only need a maximum of 30% of protein in your diet.
Total Calories: 205.3 kal
Protein: 10.4g
Fat: 13.1g
Carbs: 14.7
Protein: 10.4g
Fat: 13.1g
Carbs: 14.7
Total Daily Calorie Intake: 1268.3
So there you have it. What I eat on a daily basis, when I am not being bad...:P Note that you can make altercations. Such as no egg for breakfast, add or remove fruits and veggies to your preference. Also for the fish tacos use lettuce as wraps instead of flour or corn tortillas. That will all cut out almost 300 calories. Hope you guys enjoy and leave comments if you want of these!
