Healthy Meal Ideas

Chandi Schwab

I strongly believe in eating 6 small meals a day versus 3 large meals. This way your metabolism is always working and you are not overeating because you feel satisfied and you aren't starving.It is good to eat every 2-3 hours. I wanted to post some meal ideas and share some foods that are healthy and give me the energy I need throughout the day.It is a good idea to plan your meals in advance and to make a grocery list so that you don't get those extras in your cart that aren't necessary.Each portion should be about the size of your fist.Here are some ideas...

Morning ideas (Eat twice between 6 a.m and 11 a.m.):Start the day out with a glass of water.

*Oatmeal :Either cold or hot, when I eat it cold i just eat it with fat free milk.(I add craisins,bananas,honey,strawberries etc. to liven it up

*Smoothies: with protein are always highly recommended for energy and results.I just use water frozen fruit, banana, fat free yogurt, and protein powder.(Yummy way to keep you satisfied.)

*Eggs with Toast:Either over-easy eggs or scrambled with low fat cottage cheese on top of whole wheat toast.

*Fruit n' Yogurt:Low fat or Fat Free yogurt sprinkled with fresh fruit and maybe even wheat germ.

Mid-day Ideas(Eat twice between 11 and 4):

*Whole Wheat Pita or Wrap:With fat free sour cream or cottage cheese, turkey,tomato,avocado,

cucumbers,lettuce.

*Low-fat Soups:Soups are great! Just choose broth based over cream based

*Veggies:Dip fresh veggies in hummus or low fat dip, Celery with natural peanut butter tastes great!

*Fresh Fruit: Fresh fruit tastes great in cottage cheese,or dipped in peanut butter or yogurt.

*Salads:Get creative with salads adding fruits and veggies,Turkey or chicken, lettuce and a low fat dressing.

*Whole Wheat Sandwiches :Try Tuna, turkey, lean ham,Roast beef, etc,(make it juicy by warming it up,that way you don't need mayo.)

*Whole wheat Crackers:Dip in cottage cheese or fat-free cream cheese, or all natural peanut butter.

Evening food Ideas(Eat twice between 4 p.m.-8 p.m.):I recommend dinner-ish meal around between 5 and 6, and then a small something after that before 8)

*Soups:These are always good and filling

*Salads:Again great way to be healthy , add a protein and some yummy extras with a low fat dressing.

*Chicken or Turkey and Brown Rice: Eat with cooked veggies on the side.

*Seafood:Salmon, Shrimp,Lobster,Crab,Haddock, or swordfish with veggies.

*Whole Wheat Pasta: With sauce of your choice. A marinara is much better for you than Alfredo. Cooked veggies on the side,

*Meat and potatoes:Lean Steak,Lean Ground Beef,Lean Ham, with Yams, sweet potato's, or baked potato(no need for fatty toppings, go with fat-free sour cream, or cottage cheese)

* Tacos or Enchiladas with whole wheat tortillas: Lean Ground Beef, fat-free sour cream, tomatoes, olives, avocados. etc.

*For your small snack after dinner go for an apple, orange, something light.

For your Sweet Cravings:I have loved healthy muffins and healthy Cookies lately.Such as whole wheat and oatmeal with Cinnamon, zucchini ,and bananas etc.There are a ton of recipes online.

Hope these are helpful!! Remember to drink about 10 cups of water per day!