Recently a friend asked me to help her figure out healthy meal ideas she could eat to lose the rest of her baby weight. I offered to make her a list of suggestions. People ask me for ideas all the time, so I thought I might as well post them here as well.
She, like most of my friends, is not vegan or vegetarian. I did mention a few veg things but nothing crazy that would turn her off from eating differently. Deff don't want to encourage too much too soon.
BREAKFAST:
Egg whites- scrambled, fried, or made into omelette
Scrambled tofu
Hard boiled egg (1 yolk a day will NOT kill u)
Whole grain wrap with egg & veggies
Smoothie with fruit & almond(or skim)milk
Plain Greek yogurt with sugar free preserves
Whole grain toast with PB & banana (1slice)
Morning star "sausage" patties
Turkey sausage or bacon
Egg mc muffin made w egg whites & soy or turkey sausage
Scrambled egg or tofu with veggies
LUNCH:
Veggies or turkey on whole grain wrap w hummus
Veggie stirfry over brown rice or quinoa
Whole grain pasta salad w lite italian dressing & vegetables
Whole grain spaghetti or pasta with tomato sauce & vegetables
Pita with raw vegetables & hummus inside
Pita with cooked vegetables inside
English muffin pizza
Brown rice & beans
Grilled plantain
Baked potato
Baked sweet potato
Baked sweet potato fries
Quinoa & beans & chopped veggies (cold)
Turkey sandwich with lettuce and whole grain bread
Whole grain tortilla taco or burrito with ground turkey, lettuce, salsa, avocado, onion
DINNER:
Salad with grilled chicken
Salad with grilled fish or shrimp
Salad with fruit & nuts
Taco Salad with ground turkey, salsa & avocado
Lettuce wraps with turkey or tuna (no mayo)
Pepper or portobello stuffed w ground turkey, onions & tomatoes
Chicken Or shrimp stirfried w veggies
Baked fish with steamed veggies
Grilled chicken with roasted veggies
Zucchini lasagna (see recipes)
Zucchini pizza (see recipes)
SNACKS:
Whole fruit
Fruit salad
Veggies & Hummus
DIY Trail mix (nuts & dried fruit)
Celery w peanut or almond butter
Fruit juice Popsicles
Fruit smoothie with almond milk
Unsalted pretzels
CONDIMENTS & SEASONING:
Mrs. Dash (0 calories, 0 salt)
Hot sauce (0 calories)
Mustard (0 calories)
Panda Express Kung pao sauce (25 calories)
BBQ sauce made w/o high fructose corn syrup
Smart balance buttery spread
You'll notice I eat very low carb after lunch, that way I burn them all during the day so they're not stored as fat. For more ideas and pics of the actual food I eat everyday, check out the FOOD section :-D