- Complex Carbohydrate
- Organic Brown Rice
- Quinoa
- 100% Whole Wheat Pasta
- Organic old fashioned oatmeal
- Corn Tortillas 1-2 small
- Baked Yam or sweet potato (1cup cooked)
- Beans or lentils (1cup cooked)
- Veggies (unlimited)
- Green Peppers
- Broccoli
- Onions
- Spinach
- Tomatoes
- Green Beans
- Steamed Mixed Veggies
- Healthy Fats
- OLIVE OIL!
- Organic Almond Butter
- AVACADO! yum!
- Unsalted sunflower, sesame, or pumpkin seeds
- Raw Almonds or walnuts
- Reduced fat feta Cheese
- Lean Protein
- Chicken breast (5oz)
- Salmon or other wild fish
- Gluten free chicken or turkey burger
- Wild Bison
- Tofu or meat alternative
- Free range egg/Egg Whites
- Free range white turkey meat (sodium-nitrate free, I thik Boars head lunch meat might be like this?)
Chicken or Individual Fish Servings
- Cook a Whole baking dish of lean protein
- For Chicken bake at 350 degrees for about 25-30 minutes depending on thickness/size. Cook till juices run clear. Section into serving sizes in tupperware or zip lock baggies
- For fish portions I buy individual frozen pieces from Sams club, thaw and cook with olive oil per package directions. I like to season with Old Bay
Veggies
- Pick your favorites.
- Steam/cut/leave raw and section into appropriate portion bags or containers.
- For Salads I like to do equal parts olive oil to apple cider or balsamic vinegar and sprinkle some garlic salt on top! yummy and you know its clean ingredients
- Cook a big pot of rice/quinoa/whole wheat pasta/ beans
- Section into 1cup serving sizes and pair with other options below to make well balanced meal
Meal Ideas
- Fish with sauteed green peppers and onions and brown rice
- Chili with brown rice and veggies
- Eggs with Oatmeal and sauteed veggies/cheese
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