We all know that even if we work out for hours and hours every week we won't notice much of a difference until we change our eating habits. It starts with simple ingredient changes to your meals and portion control. Never ever starve yourself, I guarantee you will fail...it isn't healthy... and because you have to eat at some point your metabolism will be slower and everything you do eat will turn straight to fat. It is all about balance and implementing realistic healthier changes. Here are some examples of meals for a day, Try eating fist size portion sizes and a healthy snack in between. Good luck!
Oatmeal Pancakes
Oats are a good source of vitamin A, riboflavin, folate, calcium, phosphorus and selenium, as well as thiamin, niacin, vitamin B6, iron and manganese.
Ingredients:
1½ cups rolled oats
1½ cups plain low-fat yogurt plus 1/2 cup milk
2 eggs
1 tsp. vanilla
1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar)
1/4 cup olive oil
dash of salt
1/2 cup whole wheat or spelt flour (or any other flour)
1/2 tsp. baking soda
Dash of nutmeg (optional)
1 tsp. cinnamon (optional)
Directions:
Stir together oats and yogurt mixture. Let stand for 5 to 10 minutes.
Add eggs, vanilla, sweetener and oil. Mix well.
Add dry ingredients and mix well.
Heat a skillet or griddle to medium heat.
Pour 1/4 cup of batter onto heated skillet for each pancake and spread out the batter a little (so it’s even and flat).
Let cook until bubbles form on the top.
Flip* and cook the other side until golden brown.
*Only flip once. These pancakes stay very moist inside.
Veggie Deluxe Sandwich
Avocados are high in the good monounsaturated fat, which has been shown to actually help lower cholesterol levels.
Ingredients:
2 slices whole wheat bread
2 Tbsp. hummus
1/4 avocado, sliced
2 oz. low-fat cheese
1 large leaf of lettuce, torn into large pieces
1 small tomato, sliced
Other veggies of your choice sprouts,shredded carrots, sliced cucumbers, onion slices, etc.)
Dash of vinegar & olive oil (optional)
Directions:
Spread the hummus on one side of each slice of bread.
Add all other ingredients in layers.
Add the vinegar & oil over the veggies.
Spinach Veggie Lasagna
Packed with flavor and veggies, this dish is a nice alternative to the more typical tomato based lasagna.
Ingredients:
1 16 oz. package whole wheat lasagna noodles
2 cups fresh spinach, coarsely chopped (or 1 package frozen, chopped spinach)
1 onion, chopped
2 Tbsp. olive oil
2 cloves garlic, chopped or minced
1/2 cup parmesan cheese, grated
1 cups low-fat ricotta cheese
1 egg
1/4 cup low fat milk (or any other liquid)
3/4 cup low fat cheese, grated
3 plum tomatoes, sliced (optional)
2 zucchini, sliced
Herbs such as oregano and thyme
Salt & fresh ground pepper
Directions:
Preheat oven to 375 degrees.
Prepare lasagna noodles (instant or no bake also work great).
Sauté onion and garlic over medium heat in 1 Tbsp. of olive oil.
Add zucchini and sauté until slightly cooked (about 5 minutes).
Add the spinach, if using fresh and sauté with the onions until slightly wilted – about 2 minutes (Prepare frozen spinach as directed, drain and very briefly sauté with the onions).
Set aside 1/4 cup of the veggie mix.
In a bowl mix the ricotta, 1/4 cup water, and the egg. Then add the remaining veggie mix and stir together.
Oil a 9x12-inch baking dish with 1 Tbsp. olive oil.
Spread the ¼ cup of the veggie mix over the bottom of the pan and cover with a layer of the pasta.
Scatter a layer of the grated cheese over the noodles, then add 1/4 of the veggie mix and top with a layer of noodles.
Repeat for 3 more layers, ending with a layer of the veggies and a little grated cheese.
Cover with foil and bake for 20 to 30 minutes or until heated through, then remove foil and bake for an additional 5 to 10 minutes to brown the top.
Peachy Blues Smoothie
1 banana 1 peach (nectarine)
1/4 cup frozen blueberries
handful frozen or fresh peaches
8 ozs water or soymilk (silk, plain)
1/4 cup low-fat vanilla yogurt
1/4 cup wheat germ flaxseed blend
1 scoop favorite protein powder(elite gourmet vanilla by Dymatize)
1 scoop fiber (myogenix profiber)
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