Tips On Things To Eat!

Hi! So below I listed some ideas on things to eat!  I also do 30day clean eating and Shakeology groups as well, in the group each participant drinks Shakeology for 30 days, I give advice just like this, I discuss eating out, emotional eating, how to travel and eat, and provide participants with support through their journey.  If you want more information about that or any of my fitness challenge groups let me know!

Chicken and Hummus Wrap (Lunch)

On a 6inch whole wheat tortilla (about 100 calories), spread 3 Tbsp. hummus, then layer 3 oz. grilled white meat chicken breast cut in strips, sliced red onion, ¼ cup of alfalfa sprouts, 2 slices red ripe tomato, shredded romaine lettuce. Roll, cut in half, and eat!

397 calories, 36 grams protein, 40 grams carbohydrate, 14 grams fat, 9 grams fiber

Turkey and Carrots (Snack)

1 oz sliced white meat turkey and 10 baby carrots with ¼ cup hummus for dipping.

158 calories, 11grams protein, 16 grams carbohydrate, 6 grams fat, 5 grams fiber

(Tip that I have tried: if you want a ranch taste for your baby carrots substitute the hummus with a table spoon of low fat Greek yogurt and sprinkle ranch seasoning in it)

Peanut Butter Apple (snack) (I am actually eating this now)

1 apple with 1 Tbsp of peanut butter

Open faced Turkey Sandwich (Lunch)

1 slice of wheat toast topped with 1-1/2 oz sliced turkey meat and 1/8 of sliced avocado

Chicken and Vegetable Saute (Dinner)

In a nonstick skillet coated with 2 tsp of evoo (extra virgin olive oil) (I love cooking in this and putting in my hair as well), saute 3 oz cubed white meat chicken breast, 1 cup cubed eggplant, ½ cup sliced red bell pepper, and ¼ cup sliced red onion.  When soft, add 1 Tbsp teriyaki sauce, 1 Tbsp soy sauce, and any desired spices.  Serve over 1/3 cup cooked brown rice (measure after cooking) For Dessert you can do 1 cup sliced strawberries with 1 tsp. Cool whip lite.
414 calories, 31 grams protein, 40 grams carbohydrate, 14 grams fat, 9 grams fiber

Classic Chicken Salad Wrap (Lunch)

In a bowl combine 3 oz grilled, chopped chicken breast, 1 Tbsp reduced fat mayo, and 1 chopped celery stalk. Salt and pepper to taste. Spread chicken salad on 6 inch whole wheat wrap. Layer with slices of red onion and roll.  Serve with 1/3 cup plain nonfat yogurt topped with 1 Tbsp chopped walnuts.

Sliced Flank Steak (Dinner)

Broil a 3 oz flank steak for 6 min. on each side, or until done.  Slice and top with 1 cup of mushrooms and onion, sauteed in tsp olive oil.  Serve with 10 steamed asparagus spears and ½ a medium baked potato.  Fruit for dessert!

Caesar Salad with Grilled Shrimp (Dinner or Lunch)

In a large bowl, toss a salad of pre washed romaine salad green with low fat Caesar dressing. Top with 3 oz herb grilled shrimp.  Sprinkle with 2 Tbsp. grated Parmesan cheese and ½ cup croutons, whole wheat if possible. Finish with a cup of mixed berries.

                

Marinated Pork Chop (Dinner or Lunch)

Marinate a 3 oz center cut pork chop in teriyaki sauce or low cal marinade.  Broil on both sides until cooked through. Saute 1 tsp. sesame seeds in nonstick cooking spray, then add to 1 cup fresh, baby spinach leaves. Serve the pork chop on bed of fresh spinach and sesame seeds, along with a baked potato.  For dessert ½ cup of unsweetened applesauce.

Mozzarella Cheese Stick & Grapes (snack)

Low fat skim mozzarella cheese sticks with 20 grapes (my favorite by far) I like to pull the strings of cheese!

Rice Cakes with Peanut Butter & Raisins (Snack)

Unsalted rice cake with 1 Tbsp of Natural Peanut butter, sprinkle with a couple of raisins (my favorite as well!)

Sliced Apple and Turkey (Snack)

1-1/2 oz deli turkey breast with ½ a small apple sliced, and 10 unsalted almonds 

Disclaimer: Just because these options of Eating Clean works for me doesn't mean it will work for others.  I just love assisting others in living healthy, sharing what I eat, workout programs I use, and results I get. I have a B.S degree in Health Education/Promotion but I am not a doctor/nurse, personal trainer, or hold any certifications (yet).

Please consult a professional before beginning any new program. I also have a blog about certain products I use and have used. I only blog about products I have tried or are currently using, and I always give my honest opinion. For more information on Clean Eating check out Tosco Reno (certified Nutritional Therapy practitioner) Clean Eating books and cook books! Or even The Gracious Pantry.