This may be surprising but it is very difficult for me to tell you what to eat. I don't know your family history. I don't know if you have a taste preference to beef versus fish. I don't know if you like savory, salty or sweet foods. What I do know is you have followed rules in the past that have told you to eat a certain way, delete certain foods from your kitchen and eat foods that you wouldn't normally eat. You have followed these rules for a while but then old habits kicked in because you didn't like the type of food you were 'supposed' to eat.
What if YOU decided what you were going to eat and YOU decide where the changes in your eating need to be made. This is where I come in because human nature wants quick fixes; quick weight loss. I will help you figure out where the changes need to be made and on your own time you will make those changes slowly and effortlessly. You will be empowered to make the changes in your eating habits that you have been longing to make but you just haven't made them.
However, you may be so utterly confused about what to eat you don't know where to start. I have compiled a list of very basic meal ideas and snacks to get you started. These lists were made with the help of RD411.com and eattright.org (the American Dietetic Association).
Breakfast:
- Spread cottage cheese on a piece of raisin bread, top with a dollop of crushed pineapple, and broil for a few minutes
- Cook soy sausage patty according to package directions; mix Egg Beaters®, diced red pepper, precooked soy sausage patty (crumbled), low-fat cheese, and salsa together; cook over low-medium heat in a skillet; then wrap egg combination into a tortilla
- Mix low-fat pancake mix, according to package directions, but add a few handfuls of bran cereal and fruit before cooking
- Make Cream of Wheat® according to package directions, and then stir in reduced-calorie jam and slivered almonds
- Make a bowl of old-fashioned oats, according to package directions, but halfway through the cooking time add ¼ cup (C) chunky applesauce, 1 diced banana, ¼ C raisins, and a dash of cinnamon; stir in ¼ C vanilla-flavored soy milk
- Mix ground turkey, one or two slices of torn wheat bread, sage, a diced apple, and a dash of black pepper together; form mixture into patties; broil until cooked through
- Mix Egg Beaters and milk together; add some vanilla extract and cinnamon; dip thick slices of whole-grain bread into mixture, coating both sides; place into a baking dish and add peach slices to dish; bake for 15 minutes at 450° F, flipping halfway through baking time
- Mix 1 C Egg Beaters and ½ C lite whipping cream together; add diced bell pepper, fresh broccoli, reduced-fat Swiss cheese, and/or low-sodium ham to egg mixture; pour into a 9? frozen pie shell, which has set out for several minutes to soften; spread with 1 tablespoon (Tbsp) yellow mustard; bake for 30 minutes at 350° F or until egg is set
- Spread a whole-wheat English muffin with peanut butter; top with a sliced banana; drizzle with honey
- Top frozen whole-grain waffles with blackberries and lite maple syrup; add a dollop of reduced-fat whipped cream and a sprinkle of cinnamon
Lunch / Dinner
- Mix cooked cheese tortellini with peas; stir in a dressing made from fat-free mayonnaise, mustard, and skim milk; chill well; serve chilled
- Marinate sliced cucumber, broccoli pieces, sliced onion, diced tomato, and sliced red or green peppers in honey mustard; serve vegetable/mustard mixture in a whole-grain pita pocket
- Mix a can of chicken with low-fat mayonnaise, a diced Granny Smith apple, a small handful of raisins, and a dash of black pepper; serve on a ciabatta roll
- Cook 1 C bulgur in 1 C boiling water for 5-10 minutes; mix in cherry tomatoes, diced cucumber, diced onion, a splash of lemon juice, and fresh mint
- Mash a can of drained, rinsed chickpeas with a jar of sun-dried tomatoes (drained and chopped) and ½ C low-fat mayonnaise; spread on a whole-wheat tortilla, lined with fresh lettuce leaves; sprinkle part-skim mozzarella cheese on top
Snacks
Click here to find a long list of snack ideas.
