Tag Archives: lunch

Is Failing To Meal Plan The Cause Of Your Weight Gain?

Saving Time and Money

You might not realize it, but you waste a lot of time standing in front of your fridge each afternoon deciding what to make for dinner. Not to mention the money you wast running to the shop 4 to 5 times a week to pick up last minute ingredients. By planning your meals in advance, you save money long term.

Eliminating the Last Minute Stress

Everyone knows how stressful it is to make a last minute decision about a meal. If you have a meal plan, you can take care of things in advance and all that is left at the end of a long day are those last few things to cook.

Helping You Avoid Unhealthy Choices

How many times have you opted to stop at the fast food shop on the way home or buy a ready made meal instead of preparing a healthy meal? Probably more times than you care to admit. Meal planning eliminates the need to rely on this unhealthy last minute option.

WHAT TO DO NOW:

  • How many meals you need to plan for 

Take a few moments to think about what you have going on next week week. Taking a quick note of everyone’s plans will give you a rough idea of how many meals you’ll need to get through the week, and how much you can get from each recipe.

  • What you have time for 

If you have a crazy busy week coming up, make a mental note to be on the lookout for quick, slow cooker or make-ahead meals that can served up in a hurry. We’re big fans of the cook once, eat twice (or thrice) approach.

  • Your food mood 

Things like the weather, a change in seasons, and food cravings can impact what sounds good on any given day. Thinking about these things beforehand will make recipe selection process faster and meal times easier on everyone.

Now the fun part! Once you know how many meals you’ll need, it’s time to find some healthy recipes and fill in your calendar for the week.

  • Create a master recipe list

Having a list of go-to meals is one of the easiest ways to expedite the meal planning process. Consider trying one or two new recipes and use a few old favorites to fill in the gaps. Every time you find a new meal you love, add it to the rotation!

  • Find a few new dishes to try

Finding delicious, healthy recipes isn’t hard–you just need to know where to look. Health-conscious cookbooks and food magazines are great but the internet can literally provide millions of healthy recipes at your fingertips.

COLLECT & CALENDAR YOUR RECIPE

  1. Start a master recipe list. Digital versions (like a note on your smartphone) are handy, easy to update and usually within arm’s reach!
  2. Fill in your calendar. Pick some favorites from your master list and 1 or 2 new recipes to try.
  3. Write your grocery list. While doing that, jot down ingredients for each recipe. Then, take stock of what you already have on hand before heading to the store.
  4. Pick a time to shop. Once your shopping is done, you’re ready to tackle food prep.

Example Meals for Meal Prep

Here’s a few examples of tasty meals and snacks you can prepare in advance:

 Hot meals for reheating:

Blackened salmon with sweet potato and broccoli

Thai curry with brown rice

Chilli with brown rice

Turkey curry with brown rice

Fish curry with brown rice

Sweet Baked potato with tuna in brine, avocado & salad

Cold Meals:

Chicken salad (spinach, rocket, pine nut, satsuma

Mackerel salad (shredded lettuce, pine nuts, grapes)

Chicken and avocado salad with salt and pepper

Cold Snacks:

Rice cakes with Merdian almond butter and banana

Juice Plus Protein flapjack

Juice Plus Protein brownies

Juice Plus Protein carrot cupcakes

Any un-salted/roasted nuts

0% Total Greek yogurt with natural honey and berries

Raw avocado

 

Mashed Avocado Egg Salad

Simple mashed avocado egg salad makes an excellent spread for ryvita or with a salad for lunch. It also tastes great with a jacket potato on those days when you’ve got too many plans to really cook. 

The blend of creamy avocado and mashed eggs is spiced up with zesty lemon and dijon mustard so chances are you won’t miss the mayonnaise- or the processed calories!

  

The avocado blended with the egg gives a high level of protein keeping you fuller for longer and the avocado contains healthy days and vitamin E- good for hair & nails!

Ingredients

4 large hard boiled eggs, cooled and peeled

0.5 avocado (about 100g)

1 tsp Dijon mustard

0.5 of a small lime or lemon, juiced

Salt & pepper to taste

Optional Toppings & Garnishes

Sliced tomatoes

Lettuce leaves

Sprinkle of fresh parsley

Herb spices

Extra sea salt

Directions

1. Add hard boiled eggs, avocado, dijon mustard, lime/lemon juice, and salt and pepper to a small bowl and mash with the back of a fork until fully combined.

2. If desired, serve on a slice of toasted bread with tomato, lettuce, a sprinkle of fresh herbs or dried spices, and a pinch of coarse sea salt. Can also be served on a bed of lettuce.

3. Serve immediately and eat the same day you prepare it.

 

Nutrition Information- Serves: 2, Serving Size: 1/2 egg salad,

Per serving: Calories: 205; Total Fat: 14g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 370mg; Sodium: 348mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 0g; Protein: 13g

NOTE: Nutrition information doesn’t include bread and optional toppings and garnishes. 

List of High Protein Foods & their RDA

http://www.momswhothink.com/diet-and-nutrition/high-protein-foods.htm

This link has a fantastic table of high protein foods with their protein content and RDA!!

“Why should you care which foods are high protein foods? Protein is the most basic building block of all the tissues in the body. Still don’t think that’s important? Do you want shiny luxurious hair or smooth skin or strong bones and muscles? It isn’t going to happen unless you supply your body with the basic materials it needs to make and repair those things. You guessed it; protein is where all those building materials are found.

In addition to growth and repair of the body protein plays a key role in the production of enzymes, digestion, and proper immune function.

Just because most of us equate protein with animal products does not mean that they are the only source. Vegetarians know that protein is important, and they eat plenty of it, just not from meat products. Below is a list of foods high in protein, many from sources friendly to a meat free palate.

How much is enough?

The US RDA amounts for protein varies greatly depending on gender and age. The recommended amount for adults is between 46 and 60 grams each day. Below is a list of high protein foods to guide you in getting enough protein in your diet.”

Cheesy Tuna & Potato Frittata

You are in a rush but need a quick healthy meal? The Fritatta is for you! You can make so many different Fritatta’s -from vegetable, cheese, ham, salmon, tomato and cheese, ….the list goes on!

The word “frittata,” which derives from the Italian verb “friggere,” or “to fry,” connotes the simplicity and pleasures of cucina povera—the “humble cuisine” that most of us innately love. Egg is the main ingredient. With its high protein and mineral content, easy availability and low cost, eggs are an essential part of the diet almost everywhere in the world.

What is the difference between a Fritatta and an omelette? – click the paragraph above to find out!

As long as you have eggs and milk in the kitchen (and who doesn’t?!) you have the base of the recipe.

You can have some carbohydrates with it by making it with potatoes or even noodles! Click here  for some great recipes for inspiration… 

here is my recipe!

SERVES 1

1 potato (sweet or jersey)

Tin of tuna

Frozen vegetables (70g)

Oil

5 tablespoons milk

2 eggs

Grated cheese (cheddar or parmesan, amount depends on you)

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To make this a G-free, D-free recipe, use rice/soy/almond milk and ‘Sheesh’ or Lactose free cheese (if you can tolerate)

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Instructions

  1. Drain Tuna
  2. Beat 2 eggs (or egg whites) with milk, salt & pepper and a handful of grated cheese
  3. Cook (microwave or hob) frozen vegetables
  4. Boil potatoes until tender
  5. Drain and slice potatoes
  6.  Oil a baking dish or pan
  7. Place sliced potatoes across bottom of dish or pan
  8. Scatter over the cooked vegetables
  9. Poor over the egg/milk/cheese mixture
  10. Place in pre-heated oven or on hob and let cook for 10mins
  11. Sprinkle some more cheese on top and let cook for another 10 mins – time depends on hob or oven and what temperature.Image

Enjoy!