Energy Boosting diet plan
HEALTHY DIET PLAN SAMPLER
*Chicken Sandwich – 50g chicken + 2
slices wholegrain bread + avocado + salad
*Tuna Salad – 1 tin tuna + 1/2 quinoa + sliced capsicum and baby spinach + crushed nuts
*Mountain bread with salmon and salads
*Toasted sandwich with ham and lots of salad
Eating Out ?
Select food places that can customise your meal request
*Consider 2-3 small sushi rolls
*Order a sandwich or wrap on wholegrain bread without the butter,
and with lots of salad
*Choose a warm salad with chicken, beef or lamb and lots of salad
Ladies avoid this! Better option!
Half of the plate should contain: low starch vegetables, one quarter lean protein and
one quarter low GI carbohydrates.
jacket potato and green salad.
Try these healthy snacks in between meals:
*1 piece of fruit such as a banana or an apple, a small mango or local fruit
*200g tub low fat natural yogurt with frozen berries
*approx 15-23 almonds
* handful of sunflower seeds
* 250 ml skinny latte
*Celery sticks
*100 cal muesli bar or other 100 cal bars
*2 Unsalted crackers with a slice of low fat cheese and tomato
MOST IMPORTANTLY -KEEP HYDRATED-
QUENCH YOUR THIRST WITH LOTS OF WATER THROUGHOUT THE DAY !
Breakfast
Breakfast is essential. It reduces the risk of weight gain by elevating your metabolic rate and lowering the tendency to snack inappropriately.
Some breakfast options:
*Yogurt - 150g low fat yogurt + blueberries + 1/3 cup of rolled oats
Some breakfast options:
*Yogurt - 150g low fat yogurt + blueberries + 1/3 cup of rolled oats
*Omelette - 1-2 eggs + veggies such as capsicum, mushrooms +
1/4 cup skim milk; 2 tablespoons grated reduced fat cheese
*English muffin - 40g grilled cheese + tomato and mushroom +
toasted English muffin
Lunch
Lunch should always include: protein, a low Glycemic Index (GI) carbohydrate, plenty of vegetables and a little fat.
*Tuna Salad – 1 tin tuna + 1/2 quinoa + sliced capsicum and baby spinach + crushed nuts
*Mountain bread with salmon and salads
*Toasted sandwich with ham and lots of salad
Eating Out ?
Select food places that can customise your meal request
*Consider 2-3 small sushi rolls
*Order a sandwich or wrap on wholegrain bread without the butter,
and with lots of salad
*Choose a warm salad with chicken, beef or lamb and lots of salad
Ladies avoid this! Better option!
Dinner
*Beef curry with vegetables and rice
*Pork stir-fry with vegetables and noodles
*Lamb with steamed vegetables and cous-cous.
*Lamb with steamed vegetables and cous-cous.
*Fish with steamed vegetables and a potato
*Garlic prawns with Asian greens and rice.
*Spaghetti bolognaise topped with extra
tomatoes and onions
*BBQ steak, chicken or lamb fillet with small tomatoes and onions
jacket potato and green salad.
Try these healthy snacks in between meals:
*1 piece of fruit such as a banana or an apple, a small mango or local fruit
*200g tub low fat natural yogurt with frozen berries
*approx 15-23 almonds
* handful of sunflower seeds
* 250 ml skinny latte
*Celery sticks
*100 cal muesli bar or other 100 cal bars
*2 Unsalted crackers with a slice of low fat cheese and tomato
MOST IMPORTANTLY -KEEP HYDRATED-
QUENCH YOUR THIRST WITH LOTS OF WATER THROUGHOUT THE DAY !
Gosh sometimes it real hard to have a healthy breakfast, hustling to drop off children
ReplyDeleteto school and then work and you pass about three doubles vendors along the way,
how tempting!!! Being a true 'Trini' it hard sometimes to give up that one or two doubles at least once a week. And a red solo? Can anyone relate ?
Is that really harmful? Yes I know its flour and its fried in oil , but a good doubles hard to resist when you pressed for time in the morning. And the children not helping the situation when they pleading with you to stop. How could I stop , buy for the children and forget myself.
It not easy, its a real struggle . Ok, I admit I pass many fruit stalls along the way too.
Doubles or fruit-?--hmmmm------. Tough choice.
Trinidad & Tobago is home to numerous ethnic groups, hence the reason for so many delectable varieties of foods. However,we must be mindful that not all are good for us to consume frequently or on a daily basis. Eating healthy is a lifestyle and a lifestyle becomes habit,which would you rather,healthy lifestyle or not. ;-)
ReplyDeleteTrinidad & Tobago is home to numerous ethnic groups, hence the reason for so many delectable varieties of foods. However,we must be mindful that not all are good for us to consume frequently or on a daily basis. Eating healthy is a lifestyle and a lifestyle becomes habit,which would you rather,healthy lifestyle or not. ;-)
ReplyDeleteIs it ok to skip breakfast? Skip the doubles is a good idea , but what about skipping breakfast altogether???
ReplyDelete