Snack and Meal Plans
Below are some ideas for snacks and meal plans. Please feel free to leave a comment with your own healthy snack or recipe.
SNACKS
-2 tbsp of natural peanut butter or almond butter and apple slices (or celery slices)
-boiled egg and a pear
-1/2 grapefruit and 1 egg
-2 ounces of lean turkey rolled with avocado
-20 raw almonds and a piece of fruit
-1/2 banana and 1tbsp of nut butter
-1/2 cup almond milk, rice milk, or coconut milk and a small handful of nuts
-1 cup cut veggies and 1/4cup hummus
-canned tuna and an apple
-1 cup baby carrots, 1/2 cup strawberries, 1/4 cup walnuts
MEALS: recipes make 2 servings. Remember, when using vegetables you can never use too much. Fill up your plate with veggies.
Asian Beef and Broccoli: ground beef, 1 cup broccoli, 1 cup carrots, 1 cup red bell pepper mixed with 1/8tsp cinnamon and ginger. Serve on a bed on raw baby spinach for extra veggies. Sprinkle with toasted sesame seeds adn sliced scallions
Sweet Potato Hash: ground beef or turkey, 1 roasted sweet potatos, 1 cup green bell peppers, 1/8 tsp paprika and cinnamon.
10-minute chili: ground beef, 1/2 cup canned diced tomatoes, red and green bell peppers, 1/2 tsp cumin, 1 tsp chili powder. Serve on a bed of baby spinach and top with diced avocado and/or black olives, chopped fresh cilantro, and squeeze of lime.
Moroccan Chicken: 1 onion finely diced, 2/3 cup chicken broth, 1 tsp ground cumin, 1/2 tsp cinnamon, 1/4 cup raisins, 1/2 cup coconut milk. Deglaze the pan witht he broth, cumin, and cinnamon. Add the onion and saute until soft, about 3-4 minutes. Add the raisins and coconut milk to the pan; bring to a boil, then simmer over low until slightly thickened, 2-3 minutes.
California style Chicken: Skinless chicken breasts cooked, 1/4 cup balsamic, 1/4 cup broth, sundried tomatoes (in oil), minced. 1/2 cup fresh basil leaves, minced. Deglaze the pan with balsamic vinegar, broth, and sundried tomatoes. Return chicken to pan. Simmer until sauce is slightly thickened, 2-3 minutes. Remove from heat and stir in basil.
Posted by admin | in Nutrition | 3 Comments
The California style Chicken looks tasty – I’m a sucker for balsamic vinegar so will definitely try it! And couldn’t agree more about not worrying about over loading on veggies – I try to substitute them for starchy carbs like pasta, potatoes, and rice whenever I can.
Here’s a link to one of my favorite broccoli recipes – super simple and quick to make:
http://practicalcarbs.com/recipes/broccoli-parmesan-bake/
thanks Rich. broccoli recipe looks delicious!
Jill,
You are doing a wonderful thing.
Teaching children is a most do. We don’t realize how important that is.
Teaching start at home and people like you are a huge improvement in the future lives of those kids.
Congratulations and keep it up!
Maria.