Breakfast:
Banana Nut Oatmeal
By combining Resistant Starch powerhouses banana and oatmeal, this morning meal alone gets you halfway to your goal of 10 grams daily. The walnuts add some omega-3s, too, to help burn extra fat.1/2 cup old-fashioned rolled oats
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon
1 cup water
1 banana, sliced
1 tablespoon chopped walnuts
1 teaspoon ground cinnamon
1. Combine oats and 1 cup water in a small microwave-safe bowl. Microwave on HIGH 3 minutes.
2. Top with banana slices, walnuts, and cinnamon.
2. Top with banana slices, walnuts, and cinnamon.
Serving size:
Calories 310; Fat 8g (sat 1g, mono1.5g, poly 4.5g); Cholesterol 0mg; Protein: 8g; Carbohydrate 57g; Sugars 16g; Fiber 9g; RS 5.2g; Sodium 0mg
Lunch:
Chicken Pita Sandwich
1 cup baby spinach
4 ounces cooked skinless, boneless chicken
1/2 cup sliced red bell pepper
2 tablespoons low-fat Italian vinaigrette
1 (6-inch) whole-grain pita, cut in half
4 ounces cooked skinless, boneless chicken
1/2 cup sliced red bell pepper
2 tablespoons low-fat Italian vinaigrette
1 (6-inch) whole-grain pita, cut in half
1. Combine spinach, chicken, bell pepper, and vinaigrette in a bowl; toss gently.
2. Serve in pita halves.
2. Serve in pita halves.
Serving size:
Calories 400; Fat 10g (sat 1.5g, mono1.5g, poly 2g); Cholesterol 95mg; Protein: 43g; Carbohydrate 36g; Sugars 5g; Fiber 6g; RS ; Sodium 670mg
Dinner:
Chicken Pasta Primavera
4 ounces dried whole-grain pasta
2 teaspoons olive oil
4 ounces skinless, boneless chicken breast, cut into strips
2 cups chopped tomato
1 onion, sliced
3 garlic cloves, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 medium zucchini, sliced lengthwise into ribbons
2 tablespoons grated Parmesan cheese
2 teaspoons olive oil
4 ounces skinless, boneless chicken breast, cut into strips
2 cups chopped tomato
1 onion, sliced
3 garlic cloves, minced
1 teaspoon dried oregano
Salt and pepper to taste
1 medium zucchini, sliced lengthwise into ribbons
2 tablespoons grated Parmesan cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain.
2. Heat oil in a nonstick skillet over medium heat. Add chicken; cook 5 minutes.
3. Add tomatoes, onion, garlic, oregano, salt, and pepper to pan; cook 8 to 10 minutes.
4. Combine chicken mixture, pasta, and zucchini ribbons; toss gently. Top with Parmesan.
2. Heat oil in a nonstick skillet over medium heat. Add chicken; cook 5 minutes.
3. Add tomatoes, onion, garlic, oregano, salt, and pepper to pan; cook 8 to 10 minutes.
4. Combine chicken mixture, pasta, and zucchini ribbons; toss gently. Top with Parmesan.
Serving size:
Calories 410; Fat 9g (sat 2g, mono3.5g, poly 1g); Cholesterol 40mg; Protein: 28g; Carbohydrate 61g; Sugars 13g; Fiber 12g; RS 2g; Sodium 480mg
Dessert :)
Dark Chocolate & Oat Truffles
What's not to love about chocolate and peanut butter, especially when both are high in MUFAs? As a bonus, the oats provide resistant starch.
2 tablespoons peanut butter
2 tablespoons 1% low-fat milk
1/4 cup semisweet chocolate chips
3/4 cup old-fashioned rolled oats
2 tablespoons 1% low-fat milk
1/4 cup semisweet chocolate chips
3/4 cup old-fashioned rolled oats
1. Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.
2. Stir in oats. Remove from heat.
3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper?lined baking sheet. Let set in fridge 10 minutes.
2. Stir in oats. Remove from heat.
3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper?lined baking sheet. Let set in fridge 10 minutes.
Serving size:
Calories 160; Fat 8g (sat 3g, mono3.5g, poly 1.5g); Cholesterol 0mg; Protein: 5g; Carbohydrate 19g; Sugars 7g; Fiber 3g; RS 1.7g; Sodium 40mg
This is just some examples of healthy nutritious meals you can eat in the day to keep your body right and energized. For more help and tips------------------>CHECK THIS OUT <-------------------------------------------------- TO CONTINUE YOUR HEALTHY JOURNEY
