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healthy low cal sandwich recipes image
hello
i want something that is tasty and healthy I'm 15 5'7 and 129 pounds and want to lose about 14-18 pounds and wanted to begin eating healthy to aid in weight loss any help would be great!!! thanks !!! :)
Answer
Here is one:
http://bodfitness.blogspot.com/
It talks about: Good recipies; How to make healthy breakfast; What NOT to eat; Plus exercise tips.
For example, this is an article about healthy breakfast.
We all know we should not miss breakfast. Some of us, however, might be doing it wrong. "Most men make the mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day," says Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, California, and author of Stealth Health.
A typical "wrong" breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.
Even a classic fiber-rich breakfast -- say a cup of raisin bran with blueberries and skim milk -- provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger -- between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning.
Here's how to hit those numbers. Each of the following meals tastes great and can be made in minutes, Liz Ward reporting:
(1) Blueberry Smoothie With Toasted-Cheese Sandwich
Prep time: 4 minutes
2 slices whole-wheat bread
1/2 c Kashi Go Lean Crunch! cereal
1 c fat-free milk
1 c frozen blueberries
1 1-oz slice Cheddar cheese
Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled -- but isn't.
Benefits: "The cheese and milk in this meal are essential for building and maintaining new muscle," says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. "The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down."
Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber
(2) Grab-and-Go Breakfast
Prep time: 1 minute
1 medium apple
1/2 pint fat-free milk
1 bran Vita muffin
1 pack Skippy Squeeze Stix peanut butter
Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat.
Benefits: Vita muffins (vitalicious.com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats -- like peanut butter -- may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym.
Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber
(3) Minute Omelette with Toast
Prep time: 2 minutes
1 egg
3/4 c frozen spinach, thawed
1 slice Canadian bacon, diced
2 slices whole-wheat bread
1 Tbsp almond butter
1 c Welch's grape juice
Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice.
Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart.
Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber
Here is one:
http://bodfitness.blogspot.com/
It talks about: Good recipies; How to make healthy breakfast; What NOT to eat; Plus exercise tips.
For example, this is an article about healthy breakfast.
We all know we should not miss breakfast. Some of us, however, might be doing it wrong. "Most men make the mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day," says Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, California, and author of Stealth Health.
A typical "wrong" breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.
Even a classic fiber-rich breakfast -- say a cup of raisin bran with blueberries and skim milk -- provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger -- between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning.
Here's how to hit those numbers. Each of the following meals tastes great and can be made in minutes, Liz Ward reporting:
(1) Blueberry Smoothie With Toasted-Cheese Sandwich
Prep time: 4 minutes
2 slices whole-wheat bread
1/2 c Kashi Go Lean Crunch! cereal
1 c fat-free milk
1 c frozen blueberries
1 1-oz slice Cheddar cheese
Pop the bread into the toaster. Dump the cereal, milk, and berries into a blender and liquefy. Stick a slice of Cheddar between the warm slices of toast and nuke the sandwich in a microwave for 15 seconds. It tastes grilled -- but isn't.
Benefits: "The cheese and milk in this meal are essential for building and maintaining new muscle," says Christine Rosenbloom, Ph.D., R.D., a professor of nutrition at Georgia State University. "The whole grains in the bread and cereal will help lower cholesterol, and the minerals in the milk and cheese will help keep blood-pressure levels down."
Per meal: 509 calories, 26 grams (g) protein, 75 g carbohydrates, 14 g total fat, 12 g fiber
(2) Grab-and-Go Breakfast
Prep time: 1 minute
1 medium apple
1/2 pint fat-free milk
1 bran Vita muffin
1 pack Skippy Squeeze Stix peanut butter
Slice the apple, grab the milk, muffin, and peanut butter, and go. Squeeze the peanut butter out of its pack onto your apple slices as you eat.
Benefits: Vita muffins (vitalicious.com) contain 100 percent of your recommended intake of several important nutrients, including vitamins A, B6, B12, C, D, and E. Foods high in monounsaturated fats -- like peanut butter -- may boost testosterone levels. This meal should help you burn energy more efficiently and lift more weight at the gym.
Per meal: 506 calories, 20 g protein, 87 g carbohydrates, 12 g total fat, 15 g fiber
(3) Minute Omelette with Toast
Prep time: 2 minutes
1 egg
3/4 c frozen spinach, thawed
1 slice Canadian bacon, diced
2 slices whole-wheat bread
1 Tbsp almond butter
1 c Welch's grape juice
Stir together the egg, spinach, and Canadian bacon and pour onto a plate coated with nonstick spray. Microwave for 1 minute or until the egg is fully cooked. Toast the bread and eat it with the almond butter. Chase everything with grape juice.
Benefits: Monounsaturated fat in the almond spread will help prevent spikes and drops in blood sugar, which can leave you feeling tired or crabby. Grape juice gives you an antioxidant, called resveratrol, that not only helps lower LDL (bad) cholesterol levels but also helps improve bloodflow to the heart.
Per meal: 540 calories, 25 g protein, 73 g carbohydrates, 19 g total fat, 8 g fiber
Im on a 1500 calorie diet and am looking for meals(low in calories) I can make myself at home that are filling?
Jennifer
Love to cook so a recipe would be nice. I'd like to stay away from frozen dinners. Thanks!
Answer
Some foods i reccommend putting on the grill are:
- Chicken
- Salmon
- Tilapia
All low in Calories and really healthy.
Along with those healthy meat choices you could steam some vegeatables on the grill as well.
Wrap some carrots, brocoli, squash, and cucumber slices up in some foil && add some Worcheshire sauce on top, and grill'em for about thirty minutes.
Corn on the cobb is good && good for you.
Brown rice is a good choice as well.
------------------------------------------------------------------------
For some lunchtime meals.
i reccommend tuna fish on wheatbread.
carrot sticks with low fat rach.
fruit.
&& water.
turkey sandwich on wheat bread with light mayo, and tomatos and/or pickles.
baked chips, and a fruit.
-----------------------------------------------
Snacks you can go with a piece of fruit, some kinda raw veg like celery or carrots.
a nutrigrain bar or granola bar.
-------------------------------------------------
drink lots of water.
0 Cal!
Some foods i reccommend putting on the grill are:
- Chicken
- Salmon
- Tilapia
All low in Calories and really healthy.
Along with those healthy meat choices you could steam some vegeatables on the grill as well.
Wrap some carrots, brocoli, squash, and cucumber slices up in some foil && add some Worcheshire sauce on top, and grill'em for about thirty minutes.
Corn on the cobb is good && good for you.
Brown rice is a good choice as well.
------------------------------------------------------------------------
For some lunchtime meals.
i reccommend tuna fish on wheatbread.
carrot sticks with low fat rach.
fruit.
&& water.
turkey sandwich on wheat bread with light mayo, and tomatos and/or pickles.
baked chips, and a fruit.
-----------------------------------------------
Snacks you can go with a piece of fruit, some kinda raw veg like celery or carrots.
a nutrigrain bar or granola bar.
-------------------------------------------------
drink lots of water.
0 Cal!
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