Breakfast:
Oatmeal with agave nectar
- I make 1 serving of oats. Use water instead of milk to lower your calorie intake or if you can't have dairy. Oats are a great way to get your daily fiber.
- Add 1 tablespoon of agave nectar to cooked oats. Agave nectar is a good sugar substitute, only 60 calories per tablespoon, and doesn't spike your blood sugar. It is nectar from an agave plant which grows in the desert.
- Sprinkle a little cinnamon in the oatmeal and then add fruit. I normally add 1 banana or some raisins to mine.
- 3 ounces of organic fat free vanilla yogurt. You could also do a soy yogurt; it's just as tasty. Do plain yogurt for less calorie intake. I hate plain yogurt so I'll stick with the vanilla. Also, having a small scale to weigh food is very helpful for this meal.
- 1 ounce of granola. I use Ezekiel Granola. So far I have found it to be high in fiber, low in sugar, and very tasty.
- Add fruit and stir it up baby. I use 1 banana, 3 or 4 strawberries, or some other berry. Berries are high in antioxidants.
Spinach salad with cashews and cranberries
- 1 ounce of baby spinach.
- 1/4 cup of cashews. That is about 170 calories. You want to be careful when eating nuts. Nuts are very healthy for you but when snacking on them it is best to measure them out and put the rest away. Cashews are good for decreasing wrinkles.
- Add some cranberries and a dressing of your choice. Using no oil dressings are healthier for you and lower in calories and fat.
- 1 can of no salt or oil tuna. I buy Wild Planet wild albacore tuna. It's sustainably caught, low in mercury, and has six times omega 3.
- 2 or 3 tablespoons of lemon hummus. Use more if you want it thicker or less for thinner. Hummus is a better alternative to mayonnaise because it gives you good calories and fat instead of mayonnaise which would give you bad calories and fat.
- Mix tuna and hummus. Add salt and pepper to taste. Put on whole wheat or whole grain bread. Whole grain breads are a good source of fiber and a good way to get your grains. Since bread is high in calories you should eat a healthier kind and it is usually a little less calories. Whit bread is not doing you any favors.
- Slice avocado thinly and put on sandwich. Avocados are great for getting the good fats and oils that you need.
Roasted pecan & garlic rice with spinach and mushrooms
- 1 box of Near East whole grain blends roasted pecan and garlic rice. Rice is very fattening and high in calorie. 250 calories for 1 cup prepared. So, by eating the whole grain rice you are getting your grains and fiber. The bad thing with this is that it is very high in sodium, 20%. Cooking instructions on the box.
- 1 (5 ounce) bag of baby spinach.
- 5 or 6 baby bella mushrooms, chopped.
- 1 onion and 2 cloves of garlic, minced.
- Saute onion, garlic, and mushrooms for a few minutes then add spinach and let cook until spinach is tender.
- Add spinach mix to the rice and it's ready to go. You could also just have the veggies separate from the rice. I prefer to mix mine in.
- 3/4 pound of salmon. Take skin off and pin bones out. Preheat oven to 475 degrees. Apply 1 teaspoon of oil to one side of salmon and then add salt and pepper. Pan fry for 3 minutes on side with oil. Flip fillet over and put in oven. Let bake for 5 minutes.
- Take salmon out of oven and transfer to a plate. Cover loosely with aluminum foil and let rest for 3 to 5 minutes.
- 3 or 4 crowns of broccoli, chopped. Steam broccoli until tender and add salt and pepper to taste. Steaming veggies help preserve the nutrition.
