A plan for every meal
According to Ashley Koff RD LLC, an internationally registered dietitian daily people can get at least 1,400 calories on her plan, which pleasantly surprised the people, who are on diet and have practiced skipping the daily meals.
She explains that people shouldn’t eat light or skip meals during the day and then splurge at night because it gives the body too much at one time instead of the equally needs during the day.
What is the result of that kind of habit? Of course, fat storage and fatigue.
The solution you will find if you follow the recipes bellow, where each meal is about 400 calories and each snack is about 200 calories.
- Breakfast burrito
In 1 whole-wheat or corn tortilla put lightly sauteed veggies (mushrooms, onions, broccoli), 2 scrambled egg whites, 2 slices avocado, 2 oz low-fat cheddar and hot sauce.
- Almond-berry panini (Breakfast)
Make sandwiches of two halves of a whole-grain English muffin (or 2 mini waffles), which you spread first with 2 TBSP almond butter and then place slices from 4–5 strawberries between them.
Then spritz them with 1/2 tsp oil and grill in a preheated Panini press on medium-high until toasted.
- Spiced oatmeal (Breakfast)
Make a mixture of 1 tsp each honey and 1/3 cup raw oats, then put nutmeg, cinnamon and about 1 cup hot water. Stir in 2 TBSP almond butter.
- Grab ‘n’ go breakfast
Sprinkle 6 oz plain low-fat Greek yogurt with 1 TBSP dried tart cherries, 1 tsp cinnamon, and 10–15 slivered almonds.
Take a Pure Bar, such as Apple Cinnamon or Chocolate Brownie.
- Spicy sausage and potato
Halve a baked potato and top with 1⁄4 cup cheddar cheese or shredded low-fat Monterey Jack.
Serve with a slice of turkey bacon or 1 chicken sausage, crumbled, and topped with salsa, and a side salad.
- Chicken pocket (Lunch)
Combine 4 oz diced rotisserie chicken breast, 1 medium stalk of celery, chopped, 1/4 cup low-fat plain Greek yogurt, 5 red grapes sliced in half, 3 TBSP diced cucumbers, 1 tsp chopped dill, 1 TBSP Dijon mustard and a trace of honey.
- Veggie pizza (Lunch)
Spread 1 whole- wheat tortilla with low-sodium tomato sauce, 2 oz goat cheese and fresh basil leaves.
Serve with a side of cooked vegetables or a large green salad.
- Salmon feta salad (Lunch)
Toss romaine, 1 cup each chopped tomatoes and cucumber and 1/4 cup diced onions,
Top the ingredients with 3 oz wild canned salmon (drained), 1 TBSP olive oil, 2 TBSP balsamic vinegar and 1 TBSP feta.
- Grab ‘n’ go lunch
Get the Vegetarian Burrito Bowl at Chipotle with cilantro-lime rice, black beans or pinto, 1 TBSP cheese, salsa, grilled peppers, hot sauce, onions, and lettuce.
- Beef fajitas
Top a bed of sautéed onions and bell peppers with 1/2 cup brown rice and 4 oz cooked grass-fed beef cubes.
Sprinkle with a sauce made of 2 tsp chilli oil, 1 TBSP almond butter, and 1 tsp chopped ginger.
- Quinoa tabbouleh salad (Dinner)
Mix 3/4 cup cooked quinoa with 2 TBSP diced parsley, 1/4 cup each diced cucumbers and tomatoes, scallions and mint.
Add 1 TBSP lemon juice and olive oil, a pinch of sea salt and pepper to taste.
- Fish special (Dinner)
Cook 3 oz tilapia, wild salmon or cod, in grill pan and serve with unlimited asparagus, zucchini or tomatoes cooked in low-sodium vegetable broth;
Drizzle with 1 TBSP olive oil and serve with 10–15 organic rice chips, 1/2 cup brown rice or whole-grain barley, plus salsa.
- Bunless burger (Dinner)
Heat up a frozen turkey burger and top with mushrooms and grilled onions.
Place it on a bed of lettuce with sliced jalapenos and chopped tomatoes. Enjoy with a dish side of 1 cup of baked sweet potato fries.
- Gorilla sandwich
Stuff with 1/3 cup of hummus 1 hollowed-out cucumber.
- Hazelnut butter pear sandwich (snack)
Get a medium-size pear and cut into 4–6 slices; then spread between each pair of slices 1 tsp of Justin’s Chocolate Hazelnut Butter.
- Apples with cheese (Snack)
Slice a large apple and top pieces with 1 oz Swiss cheese or goat cheese.
- Cottage cheese ‘n’ chips (Snack)
On top of 15 whole-grain chips or crackers, spread 1/2 cup low-fat cottage cheese.
- Fruit smoothie (Snack)
Mix 1/2 banana or 1/2 peach, and 1 cup unsweetened vanilla soy milk,3/4 cup mixed berries (fresh or frozen), plain low-fat Greek yogurt or low -fat milk.
Makes 2 servings (it can stay in the fridge for up to three days.
Enjoy with 10 almonds.
- DIY trail mix (Snack)
Enjoy 1 serving.