…Bon Appetit!…

All week I have been suggesting that one should adopt a healthy diet to assist their daily eating habits.  Well I have found a few good recipes (and yes I have personally tried them all! The next time I make them I will be sure to take my own pictures to share with you!) and I would like to share them with you!

Breakfast

Breakfast Burritos: Estimated Prep Time = 15 minutes

Ingredients

  • 1 whole wheat tortillas
  • 1 tablespoon salsa
  • 1 tablespoons shredded reduced-fat Cheddar cheese (or swiss cheese or feta cheese…or what ever cheese you like!)
  • 2 Whole eggs or 1 cup egg whites

What I do is I will cook the eggs, and before they are done I will add about one cup of veggies (like bell peppers and onions and mushrooms) but you can add what every you like.

Along with this burrito I may have an orange or apple or a cup of grapes along with a 8oz glass of 1% milk

Breakfast is usually one of my big meals of the day so the total calorie count is about 400 calories.

Lunch

Salmon Salad Sandwich: Estimated Prep Time = 15 minutes

Ingredients

  • 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
  • 1/4 cup minced red onion
  • 2 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon freshly ground pepper
  • 4 tablespoons reduced-fat cream cheese
  • 8 slices pumpernickel bread, or Whole Wheat Bread toasted
  • 8 slices tomato (optional)
  • 2 large leaves romaine lettuce, cut in half

Preparation

  1. Combine salmon, onion, lemon juice, oil and pepper in a medium bowl. Spread 1 tablespoon cream cheese on each of 4 slices of bread. Spread 1/2 cup salmon salad over the cream cheese. Top with 2 tomato slices, a piece of lettuce and another slice of bread.

Nutrition

Per serving:    286 calories;  9 g fat   ( 3 g sat ,  4 g mono );    34 mg cholesterol;  29 g carbohydrates; 0 g added sugars;  22 g protein;  4 g fiber;     645 mg sodium;  262 mg potassium.

Nutrition Bonus: Folate (22% daily value), Iron & Vitamin C (17% dv), source of omega-3s.

Estimated calorie count: 286 calories

Dinner

Turkey Chilli (great for the upcoming winter time!!) : Estimated Prep Time = 1 hour

Ingredients (Makes 8 serving sizes)

  •                     1 1/2 teaspoons olive oil
  •                     1 pound ground turkey
  •                     1 onion, chopped
  •                     2 cups water
  •                     1 (28 ounce) can canned crushed tomatoes
  •                     1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed
  •                     1 tablespoon garlic, minced
  •                     2 tablespoons chili powder
  •                     1/2 teaspoon paprika
  •                     1/2 teaspoon dried oregano
  •                     1/2 teaspoon ground cayenne pepper
  •                     1/2 teaspoon ground cumin
  •                     1/2 teaspoon salt
  •                     1/2 teaspoon ground black pepper

Directions

  1. Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
  2. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper.  Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Estimated calorie count: 185 calories

 

Here are only a few recipe options to help you get started to help you start to plan out your meal.  Good luck and happy cooking!!

 

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One thought on “…Bon Appetit!…

  1. chrissywrites247 says:

    This looks like a filling meal plan! Can’t wait to try all of these recipes.

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