recipe book

Healthy Foods

05.24.16

softspirit_healthyfoods

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I have this really strange curiosity about what other people eat. I find it so fascinating because we all eat so differently. I’ve really spent the last year refining what my diet looks like. I have a lot of room to grow here in terms of nutritional content and staying consistent, but a year ago I couldn’t have told you much about what I ate. It was all very unintentional and happenstance.

WHAT I EAT

  • Breakfast – rotate between three main meals – chia pudding, overnight oats, frittata.
  • Meals without sides (one main dish typically).
  • Quinoa instead of rice (healthier & faster!).
  • Selective sweets: homemade peanut butter fudge or chocolate covered bananas (milk chocolate ftw).
  • No drinking on weeknights (Friday & Saturday only).
  • Change it up seasonally: Summer = Fish & Salads, Fall = Stuffed squash & Soups, Winter = Chile & Stew, Spring = Grain salads.
  • Cheat Meals (for emotional nights or quick meals, never more than once a week): Annie’s pastas or Ramen noodles.
  • Eating out only happens a few times per week (2 is my goal) unless there are unusual circumstances.

HOW I EAT

MEAL PREP! I’m obsessed. It’s a huge component of my weekly and daily routine. I typically spend an hour on Sunday morning planning my meals for the week. Then Sunday afternoon I go shopping. Sometimes I have to hit as many as 3 stores to get everything I need, so it’s a real affair. Sunday night I cook my most complicated meal of the week and then on Monday night I cook an easier one.

  • Choose recipes that will yield at least 4-5 servings, or double them.
  • Choose one meaty recipe (fish or turkey or chicken) and one veggie one (typically grain based).
  • Cook Sunday and Monday nights and portion meals before putting them in the fridge.
  • Eat leftovers for both lunch and dinner all week. This takes training to get used to but it’s awesome to reach into the fridge and pull out your meals.

TIPS

  • I use Pinterest to find most of my recipes, but occasionally I will simply Google whatever I am looking for.
  • Create an account with My Fitness Pal and use their recipe calorie calculator to find your nutrition. You can use this to track your meals also, if that is something you’re into.
  • Use an inverted pyramid: higher calories earlier in the day and taper down toward evening.
  • Drink hot lemon water or tea before anything else in the morning to rev up your digestive system.
  • Eat fruit (or veggies) for snacks and pick different fruits every week for the best variance in nutrients.
  • Try to keep snacking to a minimum. This also takes training, but it can be done. I very rarely eat between meals.

Here’s a breakdown of my meals on a random day:



6:30AM: Pre-Breakfast
– Hot Lemon Water

8:15AM: Breakfast
Overnight Oatmeal or Chia Pudding with a handful of blueberries and sliced almond
– 1 cup of coffee with 2 creamers, no sugar
– Fill up my water bottle for the day

12:00PM: Lunch
Garlicky Kale Salad or Balsamic Chicken Salad with Lemon Quinoa

3:00PM: Afternoon Snack
– 1/2 Cup of Cottage Cheese or 1 Bag of Natural Sea Salt Popcorn or 1 bottle of Kombucha
– Afternoon Coffee or Green Tea

6:00PM Dinner
Tilapia & Feta Cucumber Quinoa or Alkaline Green Soup

8:00PM Dessert
– 1-2 pieces of Natural Peanut Butter Fudge
– Hot Tea or Lemon Water



Tell me about how you eat in the comments, or if you have and tips or tricks you’ve learned over the years. Also let me know if you have any questions about what I eat!!

xx

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