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breakfast

  • 1/4 cup plain greek yogurt, blueberries, raspberries, 1 tbsp of honey and 1 serving (8g) of walnuts

on-the-go lunch

  • nile spice soup

dinner

  • "open-face" quesadilla (a low-carb tortilla, salsa, chicken seasoned with cumin/garlic/oregano/salt and pepper, onions, garlic, and red pepper cooked in more seasonings) with low-fat shredded mozzarella melted over it. dipped in low fat sour cream!
  • burrito: chicken on a whole grain tortilla w/ low fat sour cream, salsa, tomatoes and beans
  • whole wheat pasta, black beans, broccoli, sauteed peppers and onions, olive oil and fresh mozzerella

snacks

  • asparagus: laid out on a baking sheet, sprayed with olive oil spray, and seasoned with lemmon pepper seasoning, garlic powder, salt, and pepper. bake at @ 400° for about 15 minutes.
  • edamame
  • get a bunch of mixed veggies such as:

asparagus babby carrots broccoli cauli green beans

you can also do: potatoes onion fennel squash turnip

chop it all up. mix with olive oil, sea salt, pepper and herbs (i just do herbes de provence, or parsley/rosemary/thyme anything savory). stick in oven for ~30 mins @ 475 BAM! savory roasted veggies

  • Spicy Chicken Chilli: One package of chicken sausage - spicier the better

1 can of black beans, rinsed and drained1 can of kidney beans, rinsed and drained1/2 large red onion, diced2 green onions, chopped1 small yellow bell pepper, diced4 cloves of garlic, minced2 cans of diced tomatoes, drained Oregano, cumin, chili powder and cayenne pepper to taste Lime juice to taste

I cooked the onions and peppers first for about 5 minutes then added the chicken. I drained off the extra liquid and added everything else and simmered it for about 20 mins Real quick and easy!

  • http://allrecipes.com/Recipe/Unbelievably-Easy-and-Delicious-Vegetarian-Chili/Detail.aspx (i used 2 cans of chili beans instead of 1 chili bean and 1 white bean. and instead of ranch, i just put in some chili powder and cumin)
  • tempeh
  • steel cut oatmeal (vanilla almond breeze)
  • reduced fat cool whip on a graham cracker and put it in the freezer and it tastes like an ice cream sandwich! seriously good and less than 100 calories even with normal graham crackers
  • hummus (rinsed can of chickpeas, tahini, lemon, bit of oil, bit of the liquid that came in the chick peas, dash of salt, garlic and any red spice that we happen to have. i think that's it!

)

  • my favorite healthy snack:

chocolate whey protein ice banana almond milk or skim milk

1/2 cup black beans orrrr low fat refried beans1 egg, scrambled shallots or onions garlic shredded cheeze low fat sour cream

i just sautee the shallots and garlic in olive oil, add in the beans till they are nice n cooked, set aside, scramble the egg and then put the bean mixture back in the pan and serve on a warm tortilla. add a lil bit of cheese and sour cream and you're good to go

  • carnation instant breakfast essentials mixed w skim milk

and two pieces of sourdough toast or english muffin with butter

1 can four bean mix chopped tomato salad mix of any kind avo tuna balsamic

  • taco beans - can of baked beans (75c at Woolworths this week!), sachet of taco seasoning, can of tomatoes, lemon juice/balsamic/stock powder/tomato paste depending on what I have, maybe even some chopped veggies as well...cook it all together and then I have it with rice or pasta...such a poor student lol
  • http://www.copykatchat.com/tried-true/50341.htm (Whole Bowl)
  • quinoa salad with corn, seranos, lime juice and rind, radishes, carrots, cucumbers, tomatoes with the mushy part cut out etc
  • http://www.thesimpledollar.com/2009/02/20/bulk-breakfast-burritos-convenient-cheap-healthy-and-easier-than-you-think/
    • chopped onion, green pepper, green onion and tomato for the veggies. add to pan before adding eggs (season eggs with garlic powder)
    • buy dried black beans, soak overnight an cook in crock pot
    • after draining the black beans, heating them separately for a few minutes in a side pot with a jar of cheap salsa (Pace Picante works fine too… basically a store brand that isn’t great for dipping is what you want her) at a ratio of about one 8oz jar/salsa to 2 cans of beans adds a great kick to the beans.
    • franks red hot sauce
    • wrapping (everything organic) one slice of crisp bacon and one scrambled egg in a low-fat whole wheat tortilla and freezing six of these at a time in a quart-size Ziploc. Uncooked extras, like Pico de Gallo and cilantro, can be tossed on just before serving.
    • chicken sausage, casing removed
    • cuban black beans
    • tortilla recipe and she informed me that there is a mix they sell at mexican markets called Harina Preparada. ALl you do is add water, knead and let sit for 15 min then roll em out.SO EASY and Yummy. (FYI I didn’t find it at Mex.markets here, only at Walmart in Latino Section) THese beat storebought hands down and super easy to make.
    • pepper jack cheese
  • egg mcmuffins
    • toast english muffin, cook egg in tuna can with top and bottom removed (let set shortly then slightly stir to scramble in the mold), layer with ham and cheese, then freeze
jan 23 2011 ∞
jan 4 2012 +
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