Recipes 2: Lunch and Dinner options

These are just a few of my staples to get you started.  A few tips: Have plenty of low sugar, sugar free or fat free sauces and dressings on hand.  They add a lot of flavor without a lot of calories!!  USE SPICES.  When you are eating clean, your food options quite honestly can be kind of bland.  Until you use spices!!  Experiment with new ones to see what you like.  I love cumin and curry powder, and also like paprika and white pepper, just to name a few. 

Every meal should include protein and veggies, and if you want and are not cutting carbs a good source of carbohydrates, such as whole wheat (not whole grain) pasta or sweet potatoes.  I am a HUGE fan of salads, and have one for a meal almost every day.  The possibilities with salads are endless, but I usually use spinach as the base, top with some variety of protein, and add various veggies or fruits to switch it up.  I also like to add fat free cheeses (feta, cheddar, etc) and toasted almonds, which are a good source of fats.  I switch up the salad dressing, but usually search for one with less than 70 calories per 2 tablespoons.  Or I make my own, using just a small amount of olive oil.

Creamy Salsa Chicken
- 1 pkg. chicken breasts
- 1 container salsa
- 1 can green chilies
- 1 can corn (not necessary, especially if you are trying to watch carbs, but I love it in there!)
- 1/2 cup chili verde sauce
- 1 pkg. taco seasoning mix
- 1 block fat free cream cheese
Throw all ingredients into a crock-pot and let it cook on high for about 3 hours.  Remove from heat, shred chicken and add cream cheese.  Stir until cream cheese is thoroughly incorporated.  Makes about 6 servings.
I usually serve this on lettuce so I feel like I am eating more!!  I really suggest switching up what you eat so that you don't get bored with your diet, but I make this every week.  It is seriously so good, and the cream cheese makes it taste like you're cheating!!

Chicken salad
- 3 chicken breasts, cooked and cubed
- 1 container vanilla Carbmaster yogurt
- 1 cup diced celery
- 1/2 cup grapes, halved
- 2 tbsp. curry powder
Combine curry powder and yogurt in mixing bowl, then throw in the rest of the ingredients.  Don't knock it til you try it!!  The yogurt replaces the traditional mayo and adds a sweet kick, and the curry adds a lot of depth of flavor.  This I top on lettuce or eat on top of toasted Ezekiel bread. Makes 3 servings.

Tuna salad
- 1 can tuna fish
- 1 tbsp. fat free miracle whip (or mayo, whatever you prefer)
- 1 hardboiled egg (without the yolk), diced
- 1/2 diced apple (or 1/4 cup sugar free relish, whichever you prefer)
- 1/4 cup diced celery
Combine all ingredients and serve on top of lettuce or Ezekiel bread.  I tend to make a week-size portion of this and have it for lunch all of that week.  I also add curry powder to mine- I love the flavor, but lots of people do not.  it's up to you. Makes 1 serving.

Cheesy BBQ broccoli and chicken
- 1 chicken breast, cooked and diced
- 1/2 cup broccoli, steamed
- 1 slice fat free American cheese (or I recently found fat free Swiss slices, which are a good switch up)
- 2 tbsp low sugar BBQ sauce (or you can use your favorite fat free/sugar free dressing or low sugar catsup)
Combine chicken and broccoli in bowl and top with cheese.  Put in microwave for 30 seconds until cheese melts, then stir to combine.  Add in sauce of choice. Makes 1 serving.
This is really the best meal you can eat.  I don't know what it is about broccoli, but the more I eat, a) I feel more full and b) the leaner I look.  By adding the cheese, it makes the consistency creamy and taste sinful.  The sauce adds a lot of flavor.  I have also subbed the chicken for tilapia when I get sick of chicken, and it is really tasty as well.

Veggies and Meatballs
- 3 pkgs. frozen veggies of choice (try to avoid corn or potatoes)
- 1 pkg. 96% lean ground beef (or 99% lean ground turkey, but red meat for sure tastes better!)
- 2 egg whites
- 1/2 cup oats
- 1 cup salsa of choice
- 1/2 diced onion
- Salt
- Pepper
- Cumin
- Spaghetti sauce of choice (look for low sugar)
Pam a pan and spread frozen veggies on pan. Sprinkle with salt, pepper and cumin.  Put in oven at 400 degrees for 20 minutes, then broil until veggies are browned (veggies taste SO much better when they are baked!). Combine all other ingredients in a mixing bowl and mix with hands until incorporated.  Form into meatballs and place on Pamed pan.  Cook at 350 for 25-30 minutes until browned. Serve in individual portions of meatballs and veggies and top with spaghetti sauce. Makes 4 servings.

Chicken (or beef) stir fry
- 1 pkg. frozen stir fry veggies
- 2 chicken breasts, cubed and uncooked (or 8 oz. uncooked flank steak, which I definitely prefer)
- Low sodium soy sauce
- Low sugar teriyaki sauce
- Salt
- Pepper
- Red Pepper flakes
Pam cooking pan and start to brown meat over medium high heat.  As meat becomes cooked but not done, add salt, pepper, soy sauce and teriyaki sauce.  Reduce heat to medium and cook uncovered for 5 minutes.  Add veggies, red pepper flakes, and a little more soy sauce and teriyaki sauce if it has cooked down too much.   Cook cover over medium low heat for 5-7 minutes.  Serve in individual portions. Makes 2 servings.

Chicken tacos
- 2 Mama Lupe's low carb tortillas
- 2 chicken breasts, cubed and uncooked
- 1 pkg. taco seasoning mix
- 1/2 can fat free refried beans
- 1/4 cup chopped cilantro
- Lettuce
- Tomato
- Fat free shredded cheese
Cook chicken in Pamed pan with taco seasoning mix until done.  Place tortillas in oven on broil until they are brown and crispy.  Top tortillas with beans, chicken, lettuce, tomato and cilantro.  Sprinkle cheese on top.  Makes 2 servings.

Shrimp and Roasted Peach Salad
- 8 oz peeled and deveined raw shrimp
- 1 peach, cubed
- 1/2 onion, diced
- 1/4 cup cilantro
- Salt
- Pepper
- Paprika
- 1/4 cup toasted almonds
- Fat free feta cheese
- Spinach
- Low fat or low sugar dressing of choice (I like poppy seed on this one)
Sprinkle shrimp with salt, pepper, and paprika and fry up in Pamed pan (if you have access to a grill this is ideal; otherwise, the pan works fine).  Place peaches and almonds on a baking sheet and roast in oven at 400 degrees for about 20 minutes or until peaches and nuts start to brown.  Top spinach with cooked shrimp, peaches, nuts, cilantro, cheese and almonds.  Use dressing sparingly.  Makes 2 servings.

Recipes!! 1 of 2- Breakfast and snacks

Really, it's pretty generous to call this blog "recipes".  Everything I eat is pretty simple, but I just do not have the will power to live on broccoli, chicken, and rice.  If you do, you can stop reading right here.  If you can stick to a boring, super clean diet, more power to you.  But if healthy food has to taste good to you, keep reading.

WARNING: Healthy, clean eating is somewhat of an acquired taste, but it can be done.  It's like beer.  I have hated beer my entire 24 years of existence until recently a fellow Junior League member clued me in on a secret:  Bud Light Lime while chewing gum (clearly not a stretch for me).  The gum acts like a chaser, and viola!  Every time I go to the bar, I order a beer now instead of a Cosmo.  Which is the number one way to make your food taste good: add flavor!

I am going to give you a few options for each meal choice.  If you want to figure out the calories, carbs, fat, and protein breakdown, portion them out and track them with your online diet tracker of choice.

One thing that is prevalent in all of my so-called "recipes" is Pam.  No more butter, no more oil.  Cook with Pam.  It gets the job down and has virtually no calories.  Also, when it comes to eating clean, sometimes brands do matter.  So if I list a brand, I find it is the best option.

BREAKFAST

Egg white scramble
- 3 egg whites (or about 1/3 carton of egg whites)
- 4 oz. shredded meat of choice (I like deli turkey)
- 2 tbsp. fat free cheddar cheese (or one slice fat free American cheese)
- Chopped veggies (I like peppers and onions- you can buy these frozen, much easier!)
- Salt
- Pepper
- 2 tablespoons salsa (I splurge here, I only like fresh- I like Jack's Special from Dillons, or I make my own)
Spray the pan with Pam.  Scramble up the eggs and push them to one side, and cook the meat on the hot part of the pan.  I like to cook mine for a long time so it gets crispy like bacon.  Combine the egg whites and turkey, then sprinkle to top with salt, pepper, and the cheese.  Take the pan off of the heat and let the cheese melt, then stir to combine.  Serve in a bowl and top with salsa.

French toast
- 1 slice Ezekiel bread (I LOVE the cinnamon raisin)
- 2 egg whites
- 1/2 diced apple
- Cinnamon
- 1 packet Splenda (or sugar free sweetener of your choice)
- 2 tablespoons sugar free syrup
Spray pan.  Coat both sides of bread with egg whites and sprinkle with cinnamon.  Cook both sides of toast until toasted brown.  Use one side of pan to brown diced apples.  Sprinkle Splenda and cinnamon on top of apples to caramelize them.  Pour apples over toast and top with sugar free syrup (I usually hate sugar free stuff, but the syrup is legit, definitely try it!)

Protein oatmeal
- 1/2 cup oats
- 1 scoop (1/4 cup) favorite protein powder (I like cinnamon bun and cake batter)
- 1 packet Splenda
- Cinnamon
- Splenda brown sugar
Cook oats with water in microwave (make sure to watch that it doesn't boil over!).  Stir in protein powder after it has cooled slightly.  Sprinkle with cinnamon, Splenda, and Splenda brown (the brown sugar has awesome flavor but does have significantly more carbs than the Splenda, so use sparingly).

Protein pancakes
- 2 egg whites
- 1 scoop protein powder
-1/4 cup fat free cottage cheese
- Cinnamon
- 1 packet Splenda
- 2 tablespoons sugar free syrup
Combine egg whites, protein powder, cinnamon and Splenda and pour over "Pamed" pan.  These cook quickly so keep an eye on them!  Top with cottage cheese and syrup.

SNACKS

PB Sopapilla
-1 Low Carb Mama Lupe's tortilla
-1 tablespoon Naturally More peanut butter
-Sprinkle natural honey or agave nectar
Toast tortilla in oven on broil until slightly brown and crispy.  While tortilla is still hot, spread with peanut butter and drizzle with honey.  For those of you who struggle with a sweet tooth like I do, this one is amazing!

Yogurt
-1 Carbmaster yogurt
- 1/2 cup Protein Plus cereal
Combine.  This one is my staple, I eat this twice a day every day.  Carbmaster has added a lot of new really good flavors.  Personally I dislike the consistency of the yogurt, but the cereal completely hides it.

Cottage cheese mixers
-1/2 cup fat free cottage cheese
- Mixer options:
   -2 tablespoons salsa
   -1/2 cup of your favorite fruit, with 1 packet of Splenda sprinkled on top
   - V8 juice, pepper and cut up celery and carrots
   -3 tablespoons sugar free jelly (another really good sugar free option)

Veggies and hummus
- 2 tablespoons Sabor hummus (I have tried many brands and this one is my fave- there are a few out there with lower calorie content, but I don't think they taste as good)
- ANY type of veggie (broccoli, carrots, celery, cauliflower, asparagus, the list goes on): with a few exceptions (watch out for high carb veggies), vegetables are like free calories.  Try to add them to everything you eat- they are great fillers!!

Fruit dip
- 2 Carbmaster yogurts (your choice of flavor)
- 1 package fat free cream cheese
- 1 package thawed fat free cool whip
- 10 packets Splenda
Mix all ingredients together and combine.  Portion into 1/3 cup servings and eat with 1/2 cup of your favorite fruit.  This is another good one for you sweet tooth lovers, and it packs a lot of protein with the cream cheese and yogurts that most fruit dips lack.

Veggie dip
- 1 package fat free sour cream
- 1 package fat free cream cheese
- 1 package Onion Soup Mix or Veggie Soup Mix
Combine all ingredients, portion out into 1/3 cup servings and eat with veggies.  So good and also ups the protein!

These are just a few ideas to get you started.  Always have lots of veggies on hand to snack on when you are hungry- they are great for holding you over.  My next post will have meal options for both lunch and dinner.  Let me know if you have any healthy snack/breakfast options that I did not list- I love to switch it up!!