Quinoa - it's a complete protein, rich in amino acids, and easy to prepare (exactly how you would make rice)
Pepitas - (aka pumpkin seeds) high in protein, iron, magnesium and low in calories
Brown Rice - studies show people who eat rice frequently weigh significantly less than those who don't (think: nobody's eating french fries and burgers with a side of rice, usually eaten with lean meats or veggies)
Bean sprouts - those long white crunchy things, having those around instead of chips is a win, and surprisingly high in protein (12 grams per 160 calories!)
Almond butter - replace your peanut butter with almond butter, so much more nutrients and tasty. I like Trader Joe's brand best.
Hummus - chick peas are high in B6, iron, and protein. Use for dip for raw veggies like carrots, celery, grape tomatoes, and cucumbers. Stay away from pita chips, it's basically deep fried bred.
MY ALL TIME FAV IS OAT MEALS...WELL COME TO INDIA OUR COUNTRY HAS MANY TASTY FOODS N THEY R HEALTHY TOOO
My favorite healthy/tasty mini-meals and snacks:
Beef Jerky. PBJ sandwiches. Turkey Club sandwiches. BLTs. Protein bars. Oranges. And I've been told popcorn.
Most properly done (meaning, more than just bologna and mustard) deli sandwiches are both tasty and healthy.
My favorite heathy/tasty meal:
Pot Roast, cooked in mushroom gravy with added potatoes and carrots (you can't taste the carrots-- which is perfect me since I don't like cooked carrots usually) and oven baked rolls to dip in your gravy *drools* <---- my favorite meal and perhaps one of my more healthy options.
snacks: almonds I buy the blue diamond brand it has wasabi flavor, habanero bbq, and honey almond so good for snacking you don't miss chips, homemade popcorn with some olive oil and parmesan is amazing so much healthier than the butttered stuff microwaved, kashi has good stuff their cereals, granola bars and oatmeal chocolate cookies are great, whole grains! I also like whole grain pita with hummus, soy crisps or snow pea chips are amazing, edamame is yum, there are these new breakfast cookies called belvita that are 20g whole grain and fiber theyre so gooooood they taste like muffins, they have blueberry and apple cinnamon flavor, f**e greek yogurt is wonderful too I like the guava flavor, you can have a hard boiled egg with cayenne and horseraddish, or make a tuna fish sandwhich on whole grain bread with capers veggies and mustard no mayo.
theres a lot of options available these days. just gotta make sure nothing is refined carbs like sugar corn syrup hydrogenated oils white flour etc
Strawberries
Plums
Salad with chicken, cheese, and tomatoes and the salad is spinach leaves
Brussel sprouts
Asparagus
Pineapple
Spinach
Chicken made with olive oil, rosemary and a hint of lemon
Strawberry lemonade
Pita and garlic hummus
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I make a shake every morning. Oatmeal, raw egg whites, some fruit, and almond milk. You can't even taste the eggs, it has such an abundance of protein, you get your starch as well, AND your fruit. It's great! There's also things like lentel soup, (it's very good for you) stuffed bell peppers made with quinoa instead of meat (if it is made with meat I use ground turkey), brown rice ALWAYS instead of white, homeade proein bars (I made some pretty great pumpkin ones), Kashi cereal with almond milk. Oh, and grilled chicken or tuna are really good for you.
Those are more meals. For snacks things like raw almonds, the protein bars I mentioned, plain greek yogurt (I prefer FAGE) sweetened with honey and some fruit, some veggies with lemon and salt on top. Hummus with veggies is good too!
My salads, since anything creamy is really bad for you, I just use a little bit of olive oil, some lemon, and a sprinkle of salt and pepper and it's DELICIOUS.
As always, potion size is extremely important. Measure and weigh whatever you can. Generally you only have about one serving of something and limit your fruits being that they have so much sugar (more veggies!). There's a few :)
u Vegetables: I really like asparagus (boiled of course). Not too much of it though or your pee will smell weird. I also like boiled peas with a tiny bit of margarine on them. Raw broccoli and peppers (red and green especially) are great. They taste great and they're super portable - pop them in a Ziploc bag and you're good to go.
Meats: My favourites are grilled chicken and grilled salmon with a slice of lemon. Can't beat those!
Quinoa is also really good and really versatile - you can use it in lots of stuff.
I like carrot juice and tomato juice. Turkey I great for you and so are fish. Foods that starch can be good for you, but a starch is also a sugar that is stored for long lasting energy. Avocado, nuts and bananas are good, because of the natural fats that have; which are good for clearing your arteries. You should probably cut down on red meat if you want to eat healthier. It tends to be the most unhealhy meat. Tumeric is a wonder root from India that would be great to add to your diet. It is great for your skin and a lot of other things.
Besides fruit:
- Black beans on brown rice with a BIT of cheese and taco sauce. Brown rice is way better for you than white rice.
- Fake chicken patties are actually pretty good, especially Morningstar Farms
- Salad with romaine lettuce and topped with lemon juice, soy sauce, and parmesan cheese. Seriously the best salad I ever have.
- Oatmeal
- Fish, but I don't really like fish :P Tilapia tastes the best to me and it's not THAT good for you (it's got more cholesterol than some other kinds of fish, but less than red meat and eggs so big whoop)
- Garbanzo beans/chick peas
Try my Big Mac salad:
over a bed of tomatoes, black olives, and lettuce of your choosing (I use spinach leaves instead for increased nutritonal value) place 1/4 lb of lean (90-93% lean is best) cooked ground beef seasoned as you would a burger, one single slice of reduced fat American cheese broken up into pieces, and reduced calorie thousand island dressing. Tastes just like eating a Big Mac without the bun!
I have a section on my budget sheet specifically for health food. I load up on lemon juice, cranberries, almonds, avocados, plums, lots of bananas, fruits and stuff you know? Theyre great for your skin, excellent for a before and after workout snack, and the protein helps you to repair you body faster and more efficiently.
Plus, they make sex better ;D
Ok, get yourself a thing of plain oatmeal. Cook it with a couple of raisins in there, then take a single spoonful of peanut butter and stir it in when its done. AMAZING! and good for you too!
If you want to go crazy healthy, get powdered peanut butter to avoid its unhealthy oils
-Seafood
-Grapes
-Berries
-Plums (yuuuum)
-Apricot chicken
-crumbed steak
-vegetable pie
-yoghurt and muesli
These are my favourites.
sweet potatoes are good. mash them like mashed potatoes, add a little bit of cheese (not so much) and butter, pepper too.
you could also prepare a mixture of flour and water, similar to the texture of gravy. then slice up some bananas and mix it with the flour mixture. turn on the pan and fry it. serve it with a little peanut butter, but not too much.
baked sweet potato:
slice it up, toss it in a tsp. of olive oil and season with garlic, pinch salt. Or, make them spicy with some chili powder. Then bake. They won't get as crispy as deep fried french fries, but they are so much healthier. I like to eat them with mustard. Hummus is good too.
Asaparagas brushed with olive oil and roasted is also delish.
Fruits are high in natural sugar. Crystal light can be added to water. it tastes amazing and only has 5 calories. Also, any type of chicken or fish is almost always lean, and same with veggies. stick to those main things, and you'll be fine. Also, stay away from processed foods. even if they aren't "fattening" or don't have a lot of calories, the hydrogenated fat and preservatives make it near impossible for you to digest, and can cause weight gain.
Avacadoes
Stone fruit
Salmon
Baby spinach
Puffed quinoa
Yoghurt
Walnuts
Sesame oil,
olive oil,
Bananas
Cherry tomatoes
Sugar snaps
- Fish:
- salmon (w/ spinach and a but of lemon juice on top)
- Fruits:
- apples
-strawberries
- grapefruit
- pineapple
-yogurt
Most real food (not heavily processed) is good for you if it is positioned properly in your overall diet.
Foods (not heavily processed) are generally not good or bad, only overall diet + activity level in combination.
1. Papayas
2. Berries
3. Codfish
4. Bamboo shoots
5. Red wine, in moderation!
6. Chnese dumplings (jiaozi), the vegetable ones
7. Nibbling on the ears of Irish women
Quinoa is da bomb. It is full of protein and fiber and it is delish.
Green tea with honey tastes good, burns fat, helps with sinus congestion, and gives you antioxidants along with caffeine, haha. Win.
Any lean, white meat is a good source of protein. So are egg whites. Go to punchfork.com, there are some good healthy recipes there.
Avacados
Blueberries (well, any berries!)
Kiwis
Oatmeal - if o don't eat it my day sucks
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