These are some refreshing ideas for when we get in a funk. Follow your specific portion sizes. Have fun shaking things up!
Breakfast:
Breakfast always includes a complex carbohydrate, a protein source, a fruit, a veggie (if applies), and I always like to see ground flax. Here are some ideas for breakfast! Most of these have been sent as dailies. If you do not have a recipe and would like it feel free to send me an email (this applies for lunch and supper as well).
Crock-pot Porridge
Tofu Scramble + Ezekiel Bread/Wrap + Cup of Berries
Ezekiel Bread + Natural Sugar free Jam + Protein Shake with Fruit
Egg white Omelet + Veggies + Salsa + Mango
Hardboiled Egg whites + Cinnamon Apple Oatmeal
Protein Pancakes
Low-Carb Blueberry Muffins
Steel Cut Oatmeal + Banana + Egg whites
Protein Smoothie
Pumpkin Pie Oatmeal
Asian Scrambled Eggs + 1 Slice Ezekiel Bread + Banana
Healthy Crepe
Quinoa Breakfast Bowl
Snack:
Here you always want to have fruit and a source of protein (complex carbohydrates are also welcome at this time). Here your protein can come from fat like nuts or peanut butter. Mid-morning or breakfast are your best times to have ‘D’ Column foods. These naturally contain more sugar and should be kept to the earlier part of your day for best results.
Lunch:
Asian Noodle Bowl + an Apple
Beef Stew
Any of the DAMY Pizzas
Grilled Chicken Wrap (Ezekiel Wrap) + Peach
Baked Sweet Potato Chips + Steamed Broccoli + Salmon
Tuna Wrap + Apple + Side Salad
Quinoa Salad + Chicken + Fresh Strawberries
Brown Rice Tex-Mex (Ground Turkey, Bell Peppers, and Black Beans)
Roasted Chickpea Salad
Halibut + Side Salad + Cup of Mixed Berries
Asian Chicken Stir-fry
Beef Stir-fry
Quinoa Apple and Walnut Salad w/ Turkey Sausage
Two Veggie Burger Patties + Large Spinach Salad with Sliced Strawberries
Curry Coconut Chickpeas
Grilled Chicken Pineapple Kabob + Large Salad
Guacamole + Fresh Cut Veggies + Whole Grain Wrap
Healthy Taco Salad
Stuffed Zucchini
Thai Sweet Potato Soup
DAMY Health Protein Bar + Side Salad
Snacks
Here is your time to have veggies and a protein source. You can have fruit but try to keep it to apples or berries. These are lower in sugar and are less likely to spike blood sugar levels. For best results try not to have a complex carbohydrate here.
Supper:
Some of these recipes contain beans but in small amounts per serving. This will be fine for your supper.
Crock Pot Chili
Veggie Stew
Mexi-Chicken
Salmon + Green Beans + Side Salad
Turkey Burger with Guacamole + Side Salad (bun free)
Grilled Tofu + Mixed Veggies
Large Mixed Greens Salad + BBQ Chicken
Chicken Kabob + Fresh Cut Vegetables + DAMY Healthy Veggie Dip
Seafood Lettuce Wraps
Kale Salad + Ginger Papaya Dressing
Beef Kabob + Tatziki Sauce
Kale Chips + Grilled Chicken + Mixed Veggies
Edamme + Veggie Stir-Fry
Egg White Omelet
Spices and Sauces OH My
Sometimes we get complacent or a little too comfortable in the kitchen. Because most of us are only having vegetables, salad, and protein for supper we feel bored. Shake up your spices, sauces, and vegetables. There are so many to choose from. Have fun and be creative. Here is a list of spices, sauces, and vegetables to try! Remember with sauces to only use 1 or 2 tbsp.
Spices:
Sea Salt
Thai Basil
Cilantro
Red Pepper Flakes
White Sesame Seeds (not really a spice but a great add on)
Ginger
Black Pepper
Basil
Oregano
Cinnamon
Parsley
Cumin
Bay Leaves
Thyme
Rosemary
Chili Powder
Coriander
Sauces:
Fish Sauce
Oyster Sauce
Lime Juice
Low-Sodium Vegetable Broth
Low-Sodium Chicken Broth
Low-Sodium Beef Broth
Roasted Sesame Seed Oil
Low-Sodium Tamari Sauce
Low-Sodium Soy Sauce
Red Wine Vinegar
Toasted Sesame Oil
Agave Nectar
Tabaso
Lemon Juice
Hoisin Sauce
Tomato Paste
Nut Butters (almond, peanut, cashew — All Natural)
Tahini
Brown Rice Vinegar
Apple Cider Vinegar
Orange Juice
Vegetables:
Shallots
Scalions
Garlic
Thai Red Peppers
Green Onions
Leeks (LOVE)
Chipotle Peppers
Celery (chopped fine adds a lot of flavour!)
