Calories:
Pickle (1)- 5
Cottage cheese (1/4 cup)- 50
Barbecue chicken (1)- 200
Kiwi (1)- 45
Plum (1)- 25
Sautéed bell pepper (1)- 50
Sunday, September 30, 2012
Lunch 9/26/12
If you like pickles, they are a good addition to a meal for little calories. But be careful because they are very high in sodium.
Calories:
Pickle (1)- 5
Cottage cheese (1/4 cup)- 50
Barbecue chicken (1)- 200
Kiwi (1)- 45
Plum (1)- 25
Sautéed bell pepper (1)- 50
Calories:
Pickle (1)- 5
Cottage cheese (1/4 cup)- 50
Barbecue chicken (1)- 200
Kiwi (1)- 45
Plum (1)- 25
Sautéed bell pepper (1)- 50
Dinner 9/25/12
Calories:
Ribs (1/4 rack)- 300
Asparagus (10 spears)- 65
Peach (1/2)- 25
Blueberries (1/2 Cup) - 45
Total: 435
Ribs (1/4 rack)- 300
Asparagus (10 spears)- 65
Peach (1/2)- 25
Blueberries (1/2 Cup) - 45
Total: 435
Tuesday, September 25, 2012
Lunch 9/25/12
Calories:
Southwest Tilapia (4oz) - 175 *same recipe as Lemon Pepper Tilapia
Kiwi - 45
Nectarine (1/2)- 30
Stuffed Olives (5)- 50
Smoked Gouda (.75oz) - 75
Green Beans (1 Cup)- 40
Total: 415
Today I made a 3 course meal for lunch! I had the cheese and olives as an appetizer, the green beans and fish as the entree, and the fruit as dessert. I like to switch things up when I eat so I don't get bored of having the same boring assortments of food.
Southwest Tilapia (4oz) - 175 *same recipe as Lemon Pepper Tilapia
Kiwi - 45
Nectarine (1/2)- 30
Stuffed Olives (5)- 50
Smoked Gouda (.75oz) - 75
Green Beans (1 Cup)- 40
Total: 415
Today I made a 3 course meal for lunch! I had the cheese and olives as an appetizer, the green beans and fish as the entree, and the fruit as dessert. I like to switch things up when I eat so I don't get bored of having the same boring assortments of food.
Monday, September 24, 2012
Lunch 9/24/12
Today was a splurge day. I was sent home with an entire rack of ribs left over from a dinner I went to last night.
Calories:
Ribs (1/3 rack) -360
Cottage Cheese (3/4 cup)- 145
Blueberries (3/4 Cup) - 60
Total: 565
Calories:
Ribs (1/3 rack) -360
Cottage Cheese (3/4 cup)- 145
Blueberries (3/4 Cup) - 60
Total: 565
Black Bean and Corn Salsa
This recipe is one of my favorites to take to cook outs or get togethers. It is fairly low calorie and everyone loves it.
Ingredients:
Black beans- 1 can drained
Corn- 1 can drained
Tomato- 1/2 diced
Jalapeño- 1 diced
Onion- 1/4-1/2 diced
Avocado- 1 diced
Cilantro- 1/4 cup diced
Garlic- 1/2-1 tbsp minced
Juice of 1/2 lime
Salt and pepper to taste
Directions:
1. Drain black beans and corn
2. Dice tomato and avocado in chunks
3. Dice onion cilantro and jalapeño into small pieces
4. Mix ingredients in 1-3 with minced garlic
5. Salt and pepper to taste and squeeze juice of lime into salsa.
6. Cover and refrigerate at least 1 hour before serving.
7. Stir before serving
*does not do well if it sits overnight
Ingredients:
Black beans- 1 can drained
Corn- 1 can drained
Tomato- 1/2 diced
Jalapeño- 1 diced
Onion- 1/4-1/2 diced
Avocado- 1 diced
Cilantro- 1/4 cup diced
Garlic- 1/2-1 tbsp minced
Juice of 1/2 lime
Salt and pepper to taste
Directions:
1. Drain black beans and corn
2. Dice tomato and avocado in chunks
3. Dice onion cilantro and jalapeño into small pieces
4. Mix ingredients in 1-3 with minced garlic
5. Salt and pepper to taste and squeeze juice of lime into salsa.
6. Cover and refrigerate at least 1 hour before serving.
7. Stir before serving
*does not do well if it sits overnight
Sunday, September 23, 2012
Dinner 9/23/12
Calories:
Grilled Chicken (1/2 breast)- 70
Barbecue Sauce (1tbsp)- 25
Sweet potatoes (1/3)- 34 Recipe to follow
Broccoli (1/2 cup)- 27
Green Beans (1/4 Cup)- 53
Grape wraps (2)- 95 Recipe to follow
Baguette- 180
Spinach (1/2 cup)- 3
Dressing (1tbsp)- 12
Rib (1 not pictured) - 50
Cookie (not pictured) - 75
Total: 524
If you are ever invited over to eat dinner at someone else's house, my advice is to fill your plate mostly with vegetables. They are filling with less calories. That is exactly what I did here. I didn't count my calories until after dinner, and was surprised to find that I came pretty close to my 500 calorie budget.
Grilled Chicken (1/2 breast)- 70
Barbecue Sauce (1tbsp)- 25
Sweet potatoes (1/3)- 34 Recipe to follow
Broccoli (1/2 cup)- 27
Green Beans (1/4 Cup)- 53
Grape wraps (2)- 95 Recipe to follow
Baguette- 180
Spinach (1/2 cup)- 3
Dressing (1tbsp)- 12
Rib (1 not pictured) - 50
Cookie (not pictured) - 75
Total: 524
If you are ever invited over to eat dinner at someone else's house, my advice is to fill your plate mostly with vegetables. They are filling with less calories. That is exactly what I did here. I didn't count my calories until after dinner, and was surprised to find that I came pretty close to my 500 calorie budget.
Lemon Pepper Tilapia
This is a super easy, fast, and healthy recipe I fall back to when I am in a hurry. I keep a bag of frozen tilapia in the freezer and thaw one while the oven is preheating.
Ingredients:
Tilapia 4oz
Mrs. Dash lemon pepper seasoning (1-2tbsp)
1/2 tbsp butter (cut from a stick)
Directions:
1. Preheat oven to 375
2. Generously cover tilapia with seasoning (1-2tbsp)
3. Cut butter into 8 smaller cubes and space evenly on tilapia
4. Bake 12-15 minutes or until it flakes easily at thickest part with a fork
Calories: 175 per fillet
Mrs. Dash also makes other spices that are great for seasoning tilapia for a quick meal
Ingredients:
Tilapia 4oz
Mrs. Dash lemon pepper seasoning (1-2tbsp)
1/2 tbsp butter (cut from a stick)
Directions:
1. Preheat oven to 375
2. Generously cover tilapia with seasoning (1-2tbsp)
3. Cut butter into 8 smaller cubes and space evenly on tilapia
4. Bake 12-15 minutes or until it flakes easily at thickest part with a fork
Calories: 175 per fillet
Mrs. Dash also makes other spices that are great for seasoning tilapia for a quick meal
Lunch 9/23/12
Calories:
Lemon Pepper Tilapia (4 oz) - 175 *Recipe to follow
Kiwi- 46
Cucumber (2 cups sliced) - 31
Roasted Red Pepper Hummus (1/4 cup) - 93 *Recipe Published
Apple (not shown) - 95
Total: 440
Tilapia is one of my favorite types of fish to make. Its flavor is not overpowering and allows for a diversity of flavors to be paired with it.
I would normally pair some other vegetable with this meal to bring it up to 500 calories; however, I am expecting a huge dinner tonight so I brought an apple as a snack for later before dinner.
Lemon Pepper Tilapia (4 oz) - 175 *Recipe to follow
Kiwi- 46
Cucumber (2 cups sliced) - 31
Roasted Red Pepper Hummus (1/4 cup) - 93 *Recipe Published
Apple (not shown) - 95
Total: 440
Tilapia is one of my favorite types of fish to make. Its flavor is not overpowering and allows for a diversity of flavors to be paired with it.
I would normally pair some other vegetable with this meal to bring it up to 500 calories; however, I am expecting a huge dinner tonight so I brought an apple as a snack for later before dinner.
Healthy Football Watch Party Eating
Everyone has been to a get together of some sort where there is grilling involved or a pot luck of dishes. This is a simple guide for how to stay within your calorie budget during one of these events and recipes that are great to bring that are low calorie.
1. Lose the buns!- eat your hotdog or hamburger without the bun. You will save at least 100 calories per bun.
2. Avoid the creamy dips. Tortilla chips aren't that many calories, it's the dips that go with them that will get you every time.
3. Limit yourself to 2 alcoholic beverages. If you limit how many drinks you are going to have before you get there, you will find that it is easier to stick with a plan you have already thought about. Alcohol is a lot of calories that do not fill you up.
3. Are they grilling? Bring your own pre seasoned fish or veggies wrapped in foil to throw on the grill. This is an easy way to eat healthy at these events, but still participate in the grilling.
4. Bring a healthy dip to share with everyone. The one I always fall back on that is always a huge hit is my black bean and corn salsa. I will post the recipe later.
1. Lose the buns!- eat your hotdog or hamburger without the bun. You will save at least 100 calories per bun.
2. Avoid the creamy dips. Tortilla chips aren't that many calories, it's the dips that go with them that will get you every time.
3. Limit yourself to 2 alcoholic beverages. If you limit how many drinks you are going to have before you get there, you will find that it is easier to stick with a plan you have already thought about. Alcohol is a lot of calories that do not fill you up.
3. Are they grilling? Bring your own pre seasoned fish or veggies wrapped in foil to throw on the grill. This is an easy way to eat healthy at these events, but still participate in the grilling.
4. Bring a healthy dip to share with everyone. The one I always fall back on that is always a huge hit is my black bean and corn salsa. I will post the recipe later.
Homemade Pita Chips
Ingredients:
Whole Wheat Pita Bread
Olive oil
Garlic powder
Black pepper
Directions:
1. Preheat oven to 350
2. Cut each pita pocket into 6 triangles
3. Lay triangles out onto baking sheet
4. Brush each triangle lightly with olive oil on top
5. Sprinkle with a pinch of garlic powder and pepper
6. Bake for 15-20 minutes until they no longer give to the touch.
Serve with roasted red pepper hummus. They are best served warm.
Roasted Red Pepper Hummus
Ingredients:
Garbanzo beans (1 can drained)
Red Bell Peppers (3)
Tahini (3 tbsp)
Lemon juice (2 tbsp)
Parsley Fresh (1/4 cup)
Garlic minced (1/2 tbsp)
Cumin (1/4 tps)
Salt (1 tps)
Cayenne Pepper (1/2 tsp)
Directions:
1. Line baking sheet with aluminum foil
2 Cut peppers in half and clean out seeds and membranes and remove stems.
3. Lay cut side down on baking sheet
4. Broil on high in oven until skin is completely black and bubbling (10-20 mins appx)
5. Remove from oven and wrap in aluminum foil on baking sheet (ensure there are no holes in aluminum foil wrap)
6. Allow to sit at least 10 mins, or until cool
7. Peel off skins and discard
8. Blend all ingredients in food processor until smooth
9. All additional spices to taste
I love this hummus recipe!! I usually eat it with fresh veggies like endive, carrots, cucumbers, or bell pepper slices. It is best on homemade pita chips, but occasionally I use it as a spread on sandwiches. I will share my home made pita chips recipe as well.
Lunch 9/21/12- Left overs
This is a combination of left overs I needed to use and some of my favorite foods
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Kiwi- 46
Roasted Red Pepper Hummus (1/4 cup)- 93 Recipe below
Baby Carrots (1 Cup)- 53
Artichoke Hearts (1/3 Cup)- 39
Black Beans (1/2 Cup) - 114
Ham Rolls (1.75 oz)- 61
Cottage cheese (1/2 Cup) - 97
Total: 503 calories
I find that rolling ham and putting on toothpicks makes it more interesting than just sliced ham in my lunch. It also makes it incredibly easy to make a bunch when I buy the lunch meat. I already know how many calories are in each roll.
Friday, September 21, 2012
Losing Weight
My calorie tracking philosophy is very simple... (I am in no way a nutritionist)
1. Take your weight and add a zero. This is your base calories needed for the day to maintain your current weight.
2. Are you active?
Very active people exercising at least 30mins/1hr a day should add between 300-500 extra calories per day. Be HONEST with yourself. How active are you. I don't mean you climb the stairs at work every day. I mean you spend those 30mins-1hr completely dedicated to working out.
Somewhat active people exercise 30mins-1hr 2-3 days a week. They need between 100-300 extra calories per day.
3. Are you wanting to lose weight?
1 pound requires that you burn or cut out 3,500 calories from your diet. This is approximately 500 calories a day for 7 days. If you are already working out... there is no need to cut out additional calories from your diet. You're already burning those calories!
4. Never starve yourself!!!!! If you're hungry... you're body is trying to tell you something. Always eat breakfast. It kickstarts your metabolism and helps your use those calories your eat throughout the day.
I will use myself as an example.
I weight 145lbs and I am 5'8". I would like to lose about 7 pounds. I love food wayyyyy too much to cut out 500 calories a day from my diet. So i only do 250 per day. This would result in approximately a 1lb loss per 2 weeks. I make sure that I weigh myself at the same time every day. In the morning. I exercise about 30mins for 2-3 days a week.
My calories: 1450 base + 150 per day for exercise -250 per day for my weight loss= 1350 calories
1. Take your weight and add a zero. This is your base calories needed for the day to maintain your current weight.
2. Are you active?
Very active people exercising at least 30mins/1hr a day should add between 300-500 extra calories per day. Be HONEST with yourself. How active are you. I don't mean you climb the stairs at work every day. I mean you spend those 30mins-1hr completely dedicated to working out.
Somewhat active people exercise 30mins-1hr 2-3 days a week. They need between 100-300 extra calories per day.
3. Are you wanting to lose weight?
1 pound requires that you burn or cut out 3,500 calories from your diet. This is approximately 500 calories a day for 7 days. If you are already working out... there is no need to cut out additional calories from your diet. You're already burning those calories!
4. Never starve yourself!!!!! If you're hungry... you're body is trying to tell you something. Always eat breakfast. It kickstarts your metabolism and helps your use those calories your eat throughout the day.
I will use myself as an example.
I weight 145lbs and I am 5'8". I would like to lose about 7 pounds. I love food wayyyyy too much to cut out 500 calories a day from my diet. So i only do 250 per day. This would result in approximately a 1lb loss per 2 weeks. I make sure that I weigh myself at the same time every day. In the morning. I exercise about 30mins for 2-3 days a week.
My calories: 1450 base + 150 per day for exercise -250 per day for my weight loss= 1350 calories
Thursday, September 20, 2012
Eat Like Me
I have always loved to eat. Who doesn't love some part of eating? The way it tastes, the smell, the preparation, the time spent eating with friends and family. Recently my love of eating has started to catch up with me. I will be 25 soon, and I guess this is that dreaded part of life my mom always warned me about. I can still hear her saying "You can't eat that way forever. Some day it will catch up with you." Well, as i've gotten older, I hate to admit it, but my mother is almost always right.
I have over the past year or two changed my eating habits for the better. I never cut on taste, but always cut on calories. I experiment with the recipes I find and test them out on my friends and save the ones I love. My friends and family are always asking me for my recipes, so I decided to share all of them online. Some I have created myself and some I have found along the way.
As often as I can, I plan out my 500 calories meals for lunch and dinner. I attempt to get all my food pyramid groups with each meal while staying within the 500 calorie budget. I will post my meals and the calorie counts for each, and share my recipes and tips along the way. Hopefully this will make eating healthy easier and tastier for everyone!
I have over the past year or two changed my eating habits for the better. I never cut on taste, but always cut on calories. I experiment with the recipes I find and test them out on my friends and save the ones I love. My friends and family are always asking me for my recipes, so I decided to share all of them online. Some I have created myself and some I have found along the way.
As often as I can, I plan out my 500 calories meals for lunch and dinner. I attempt to get all my food pyramid groups with each meal while staying within the 500 calorie budget. I will post my meals and the calorie counts for each, and share my recipes and tips along the way. Hopefully this will make eating healthy easier and tastier for everyone!
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