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!!
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