MENU IDEAS FOR HEALTHY EATING
During our ‘Biggest Loser’ contest we have those participating, track and write down what they are eating on a daily basis. The purpose of this is to not only see what people are eating but to make our bootcampers conscious of what they are putting in their mouths. If we are not tracking what we eat, we sometimes eat absent-mindedly and therefore consume additional calories that pack on the pounds. I was asked recently if I could provide a sample menu of what I personally eat on a daily basis, so here it is. I hope this helps!
BREAKFAST
One slice Ezekial bread, toasted.
½ cup low-fat cottage cheese
1 cup coffe with skimmed milk and one tsp sugar or Splenda
SNACK
Low-fat greek yogurt
Rice cake
LUNCH
Salad with chic peas, tomatoes, cucumbers, dark leafy lettuce
1 TBSP balsamic vinegar
1 slice Ezekial bread, toasted or 1 hearty grains English muffin
DINNER
Quinoa with onions, mushrooms, celery, carrots, olive oil
DESSERT
½ cup low-fat frozen yogurt OR 2 ‘Righteous Rounds’ cookies from Trader Joe’s
1 cup decaf tea (I love Bengal Spice!)
I also usually work out in between bootcamp workouts. Not a full workout, but a 20 min run on the treadmill and/or a pilates tone and stretch workout for another 10 or 15 min.
Here are some other ideas for meals and/or snacks:
-Low-sodium turkey breast with lettuce, tomato and mustard on multi-grain bread. Add some sprouts and avocado for more healthful benefits.
-A delicious snack is an avocado (not more than ½ of one per day) with balsamic vinegar
-1 scrambled egg with spinach and tomato (the tomato enables the iron from the spinach)
-Jacket baked potato with tuna (low-fat mayo)
-Lentil soup (low-sodium is best)
-Salmon with asparagus and ‘Harvest Blend’ grains from Trader Joe’s. (Harvents Blend contains Israeli cous-cous, red quinoa, chic peas, Orzo pasta.
-Edamame, brown rice sautéed with onions and soy sauce with sesame oil (just a tad)
There are so many healthy options for low-fat, low calorie satisfying meals! Think dark green, think bright and colorful, think hearty grains and think seasonally. If you need more meal ideas, you can email us at realbodybootamp@gmail.com
Liz Samuel
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