Monday, December 28, 2009

Other Meal Ideas

  • 4 oz potato, 2 egg whites plus one egg.  Use Pam on the pan.
  • ½ C Oatmeal, cooked, plus 1 scoop whey protein powder, 10 almonds
  • Homemade whole wheat toast, 2 egg whites and one egg
  • An omelette with 2 whites, one egg and plenty of veggies.  If you have this often, sautee a green pepper, mushrooms and green onions ahead and portion them or keep in a container you can scoop from as needed.  Sautee in olive oil,  not too much of it or you’ll have to count it as your fat.  Plus a carb.
  • Brown Rice (about ½ C cooked), protein, 1 C veggies, steamed together, plus a fat 
  • ½ C beans (black or kidney), protein, 1 C veggies, steamed together, and 1 T Adam’s Peanut Butter
  • 2 thin slices w.w. bread, cooked chicken or turkey, LOTS of mustard,  lettuce & veg’s, plus a few walnuts
  • Big salad with cooked meat (hot or cold), ¼ an avocado, picante sauce (check ingredients), plus a carb—add beans OR have fruit or another carb.
  • Big salad with meat (hot or cold), drizzled with 1 T flax oil or Udo’s oil or Olive oil w/vinegar and a carb
  • ½ C low-fat cottage cheese, ½ C beans, 5 Ak-mak crackers
  • ½ C fat-free yogurt ¼ C frozen berries, 1 scoop whey protein powder, 1 T ground flaxseed (or leave out the flaxseed and have a different fat)
Time-Savers
  • Bake a turkey breast (If you have a large crock pot, that works well), then portion out the meat (4 oz is a good serving size for me), put it in baggies and freeze it.
  • Cook several chicken breasts at once, season them and portion them up.    Same with other types of meat.  A good portion of beef is 3 ounces, cooked.
  • Make a big salad (lettuce, cabbage, carrots, radishes) and keep it available in the fridge.  Add more perishable veggies-like cucumbers and tomatoes just before you eat them.
  • Wash and cut up your veggies right after you bring them home.  Put them in a plastic bag with a folded paper towel inside.
  • Cook up brown rice in a crock pot, 2 water to one rice.  It takes about two hours, but you’ll never boil over onto the stove!  Then package ½-cup portions and freeze or refrigerate.
  • Whole grain noodles are available, even in Star Valley.  Just WATCH the portion size!
  • Bake/crock extra potatoes on Sunday and dice or grate them for morning hash browns.  4 oz is a good portion.  I know this is weird, but I like a cold baked potato with a bit of salt.  
  • I always mean to cook up dried beans, but the canned ones are just so convenient!  One can is three servings.  Portion them out when you open a can.  They don’t keep too long in the fridge.
  • When you portion out cottage cheese or yogurt & berries, do 2 or 3 at the same time.

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