03/25/15- Paula's Eating/Exercise Journal : Friday

by Paula (Clean Eating Expert) 26. March 2014 05:09

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:

Yoga DVD DVD- 60 minutes (couldn't focus for the whole 90 minutes)

 03/25/11-Friday Food Diary: 

7:00-1 cup egg whites (120 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread) (160 cal)

11 a.m.-P90X recovery drink (210 cal)

2 p.m.-3 oz. Bison meat( broiled) (90 cal)

 3 oz sweet potato, oven baked ( 119 cal)

8 oz mixed greens ( organic spinach, tomato, green beans, brocolli slaw, asparagus) (88 cal)

1/2 tsp Uda oil ( flax, sesame oil), roseprim oil, safflower oil)- available at health food stores( 65 cal)

*We left today in the afternoon for spring break.  Ill continue to send blogs and workout ( yes, I do them on vacation- that way I don't feel bad about indulgences with my kids periodically)

Tags: , , , ,

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions