Tag Archive for 'beef'

Healthy Meals Around Town

Published on March 14, 2011 in Food Tips. 0 Comments Tags: , , , , , , , , , , , , , .

We’re all busy and can’t be organized all the time!…. at least not enough to always pack healthy snacks and meals for the road, pool, lunch break, etc. I compiled a list of healthy meals you can find in restaurants around Lutherville. The meals I chose are all 350 calories or less, and contain 10gr of fat or less, and a healthy dose of protein! I hope this helps you stay on track with your nutrition goals even when you have to grab something out fast!

Subway- veggie, turkey breast, or chicken breast sub on wheat.

Wendy’s- grilled chicken sandwich, jr hamburger, small or lg chili

Panera- low fat veg black bean soup, low fat chicken noodle soup, mediterranean veggie sand,smoked turkey breast on sourdough, classic café salad, Asian Chicken salad

Starbucks – oatmeal w/ fruit or nuts and brown sugar, spinach, tom, feta egg wrap, chicken and veggie wrap,reduced fat turkey bacon and egg sandwhich

Pizza Hut- one slice cxheese (the natural), one slice veggie lover or cheese(hand tossed)

Qdoba- chicken soft taco, ckicken tortilla soup, naked chicken burrito

Chick-fil-A – chargrilled chicken sand, six nuggets, chicken garden salad, southwest chargrilled salad

Dunkin Donuts- egg white turdey sausage flatbread, egg white and cheese on english muffin, egg white and ham on english muffin

Taco Bell- grilled chicken soft taco, grilled steak soft taco

My recovery week meal plan!

Published on January 8, 2011 in Blog and Food Tips. 1 Comment Tags: , , , , , , , , , , , , , .

It was a long week being  down and out with a nasty sinus infection!  With no appetite to eat all week and no energy to workout I’m feeling rather weak and tired! I’m planning healthy meals and snacks this week for a quick recovery. Thought I’d share what i’ll be eating.  You can modify it to meet your needs, but all the meals will include lean protein, complex carbs, and whole foods to get me back in fighting shape!

Here are some key items for your grocery list: Egglands Best eggs, Better Oats brand Raw oatmeal(Safeway),Arnold Whole Wheat bread, low fat cottage cheese, non fat plain greek yogurt-Fage or Chobani brand(I add berries and Pure Via to sweeten), natural peanut buter, Nature’s Path organic Optimum cereal-blueberry, leanest ground beef you can find- either 93% or higher, low sodium turkey breast-natural, lots of veggies and berries, frozen veggies, wheat pasta, MorningStar veggie burgers, and seafood.

Breakfast-eggs and veggies w/whole grain toast, steel cut oats w/berries, high protein cereal w/berries(Optimun Power-blueberry, Kashi Go Lean), natural peanut butter and jelly sand(crushed berries), hard boiled egg and a banana

snacks- 3 cup pop smart popcornw/15 almonds or pecans, banana w/1 T natural peanut butter, low sodium turkey breast wrapped around carrots,celery, or 3 slices advocado, 1 C low fat cottage cheese w/berries, 1/4 c hummus with carrots or cucumber, spinach pie(recipe on blog below), greek yogurt(plain non fat)w/Truvial , 10 almonds and berries)

Lunch-tuna fish mixed w/1 T light mayo and mustard and celery and carrots on an Arnold Thin,& greek yogurt w/berries, MorningStar Farm black bean burger with let, tom and eadamame on side, green sald with lots of veggies, 4 slice advocado and grilled chicken breast or salmon.

Dinner- spaghetti(whole wheat noodles)  and  meatballs & side salad, grilled salmon with brown rice or noodles and  spinach, shrimp and snow peas w/side salad(recipe on blog), chicken fajitas (use low fat wheat tortillas w/ no hydrogenated oil), italian veggie bean soup (recipe below)

Ital Veggie Soup:

1.reduced sodium veg broth (3 c)

2.can no salt added diced dtomatoes

3. 2 c frozen mixed veggies (your choice)

4. 1 can kidney beans and 1 can chickpeas

5. 3 cups pre washed baby spinach

6.1/2 head green cabbage chopped(optional but good)

7. Ital seasoning to taste and pepper

8. 2T parm cheese (optional to sprinkle on top)

Pour veg broth, tomatoes and frozen veggies  in a large saucepan over high heat. Cover and cook for 2 minutes. Add the beans and spinach(& cabbage), cover and cook for 2 minutes .Add pepper and ital seasoning to taste. Ladle soup into a bowl and sprinkle with parmesan.