Don’t Forget to SIGN UP for my #cleaneating CHALLENGE. Starts Monday, Sept. 9th.
That’s today + 1 week away — so you have plenty of time to plan. : )
Overwhelmed in planning your menus? No worries. Just keep it simple with these Nutri-Savvy Guidelines.
Think whole-grains and protein. OR protein + veggies! Note: Your ‘milk’ counts as protein – be sure to choose organic products and unsweetened for milk-alternatives like almond, coconut or soy.
1. Choose oats (or other grains including rye or barley flakes if you are not gluten-intolerant). Add in fresh fruit and a sprinkling of nuts for antioxidants, flavor and texture. Make it a simple muesli like this one below.
2. If you like eggs, go for up to 2 scrambled (in non-stick pan with healthy oil spray such as grapeseed, olive or coconut), poached or hard-boiled and enjoy with your choice of veggies. Or choose 1 egg + Plus 1 egg white if you are watching your cholesterol. You can even prepare a healthy omelette with lots of veggies (broccoli, spinach, bell pepper, onions to name a few).
3. Soaked chia. Buy chia and pair it with some hemp seeds, sunflower seeds, and / or slivered almonds (about 1-2 Tablespoons of nuts/seed and 1 Tablespoon of chia. Soak overnight with milk and / or non-fat Greek plain yogurt. It’s delish. For more flavor, add in spices like cinnamon and nutmeg and even a teaspoon of dried fruit (like raisins) and serve it topped with 1/4-1/2 cup of fresh chopped fruit. If you’d like more convenience, consider any of the wonderful combo ‘chia cereals’ from Ruth’s Chia Goodness.
4. Your ideas __________.
For Lunch or Dinner:
1. Decide what vegetables you would like and how you’d like them prepared. If it is hotter weather, opt of salad greens and crunchy options like radishes, carrots and bell peppers. On cooler days, consider vegetable based soups (potato, leeks, carrots, mushrooms, kale).
2. Add a protein to your “plate”. Whether a soup or salad, 4 oz of boiled chicken strips, leftover fish or beans can easily be added. If you opt. for 1/2 sandwich (and salad or soup), chicken or fish will suffice.
3. The starch option is simple. Keep it at approx. 1/2 cup. If you choose a salad entrée with non-starchy vegetables and 4 oz of lean protein, that could be a side of boiled corn, 1/2 cup of boiled potatoes or 1/2 cup of brown rice. Note: If you choose a soup or are going to have 1/2 sandwich with your (soup or salad), you’ve already met your starch requirement with that 1/2 piece of wheat or gluten-free whole-grain bread (look for 3g fiber per piece).
A piece of fruit is a great way to get in those heart-healthy antioxidant. Tip: To keep you satisfied longer, slice the fresh piece of fruit into a small bowl and eat slowly. You can add in a Tablespoon of chopped nuts or a Tablespoon of soaked chia to get in some Omega 3′s. For an after dinner treat, baked a cored apple with a dash or two of cinnamon (plain and simple – no added fats or sugars – this smells like apple pie and it quite tasty!). Remember to eat slowly and enjoy every bite.
Here are some MyPlate tips.
Q: What’s on your menu today?