Billie Jea
Hey guys, Im on a diet and i go to a school that has no cafeteria which means we have to bring our own food. I usually take to school a turkey sandwhich with mayo, tomatoe and lettuce and white bread and i know it has many calories. I would like to know an easy to make sandwich recipe with not many calories and that is easy to take every where. Thank you.
P.S. Not a very hard to make sanwich, just a VERYYYYY simple sandwich with few calories, and which has fewer calories, brown or white bread? Thank you sooo much :P
Answer
First off, sandwiches are a fine food to eat if you're on a diet. They incorporate several food groups and include good nutrition. Whole grain bread is better than white bread - it has more fiber and better nutrients. If you want to cut calories, make a large half sandwich using only one piece of bread, but adding more meat and veggies. Lowfat wraps are also a good way to get lots of protein and veggies in sandwich form without too much bread.
The sandwich you're eating is perfectly healthy. Mayo is an OK condiment if used moderately. It's made with eggs and vegetable oil, and the fat in it helps to keep you full (thus preventing you from overeating and extra snacking later). Don't use more than 2 tbs.
I'm not a big mayo eater, and have lots of things I like to put on sandwich bread instead:
Mustard (try different kinds - Dijon, whole grain, spicy)
Cranberry sauce (great with turkey!)
Hummus
Pesto
Avocado (also has fat and calories but is super healthy)
Oil, vinegar and herbs
Salad dressing
You could also think about salads. They're a great meal, and easy to make the night before.
Healthy Recipe Ideas?
Polly
Hi! I am 16 and want to become alot healthier! Anyway I was wondering if someone can tell me some really fast to make breakfast and lunches to grab and go (can be made night before but still needs to be fast to prepare next morning) Also I was wondering if anyone knew any healthy filling meals and snacks that are moderatley fast to make. Also if anyone could reccomend a good cookbook that has all healthy meals so i don't have to worry about looking at the calorie count or anything and just add ingredients to the shopping list. Sorry if some of my scentences make no sense, it is midnight and I am on a cold medicine that's keeping me awake. Thanks!
Answer
Thats great that you want to become a lot healthier :) If you can try to go for natural organic foods.
Here are some healthy meal ideas:
Breakfast:
~ Oatmeal - for a quick cook oatmeal you could try McCann Irish quick cooking oatmeal
Topping ideas: berries/fruit, nut butter, nuts, seeds, dried fruit, cinnamon, natural jam, honey, agave nectar, milk or non-dairy milk or greek yogurt or unsweetened organic fruit sauce, etc.
* Non-dairy milk like - almond, soy, rice or coconut milk.
~ Healthy cereal (like Kashi or Nature's Path organic) with milk or non-dairy milk or greek yogurt. You can top with fresh berries/fruit.
~ Greek yogurt with fresh fruit or a side of fruit salad. You can also add in nuts, seeds or ground flax seed to the yogurt. Or a parfait with greek yogurt, berries, organic granola or muesli.
~ Muesli with yogurt & fruit salad
Lunch & Dinner:
~ Salad: mixed baby greens, baby romaine, Italian salad mix, romaine lettuce, baby spinach, etc. with things like cherry tomatoes/tomato, cucumber, dried cranberries, goat cheese, walnut crumbles or almond slithers, grated carrot, bell pepper, salad dressing or olive oil/vinegar, etc.
* For more protein:
- Chickpeas or mixed beans
- Tofu or tempeh
- Sliced hard boiled eggs
~ Sandwich.
(On whole grain bread like multigrain, ezekiel, rye, whole wheat pita, whole grain tortilla, etc.)
- Basil pesto, tomato, baby spinach & mozzarella melt
- Falafel & hummus in whole wheat pita
- Almond or Peanut butter & jam - nut butter with no added sugar
- Egg & cheese
- Egg whites & baby spinach in a whole grain tortilla with cream cheese
- Chickpea wrap (with things like grated carrot, cherry tomatoes, cucumber, red onion, mixed baby greens,bell pepper, salad dressing, etc.)
- Black bean wrap with salsa & some cheese; or a quesadilla on a whole grain tortilla
- Veggie burger
- Hummus & veggie: hummus, lettuce or spinach, grated carrot, bell pepper, sliced cherry tomatoes in a whole wheat pita or inside a whole grain tortilla wrap
- Grilled veggies with goat cheese or with hummus
- Tofu or tempeh, hummus or veganaise, spinach or lettuce, tomato, grated carrot, etc.
- Rye bread with avocado and hard boiled eggs
~ Vegetables stir fried in olive oil with tofu or tempeh, with wild/brown rice or whole grain or brown rice noodles or quinoa.
~ Roasted sweet potato and vegetables with olive oil and herbs
~ Lentil vegetable soup
~ Omelets with veggies & cheese - eggs are great for protein try them boiled, poached, scrambled, etc...with healthy toast, veggies, fruit, cottage cheese, etc.
~ Whole grain or brown rice pasta with basil pesto, olive oil or tomato sauce + veggies, goat cheese/cheese, etc
- Or a pasta salad with things like chickpeas, goat cheese, cherry tomatoes, veggies, etc.
~ Veggies with wild/brown rice and cubes of tofu, tempeh or beans
Snack ideas:
Snack ideas:
~ Veggies with hummus - veggies such as raw carrot sticks, cucumber slices or sticks, cherry tomatoes sliced, lightly steamed broccoli, slices of bell pepper, celery sticks, etc. If you want you can slice whole wheat pita into triangles for dipping.
~ Veggies
~ Greek yogurt, yogurt or goat's milk yogurt
~ Hard boiled egg + cottage cheese, greek yogurt or almonds
~ Cottage cheese with fruit
~ Apple or pear, almonds
~ Fruit
~ Fruit/berries + greek or regular yogurt
~ Apple slices dipped in nut butter
~ Whole grain Kashi crackers with cheese or hummus
~ Frozen grapes
~ Nuts, seeds or trail mix
~ All natural popcorn, sweet potato chips, whole wheat pita chips, etc.
~ Healthy cereal
~ Healthy cereal + milk of your choice of yogurt, you can also add in berries/fruit
~ Plain greek yogurt with fruit
~ Kashi granola bar, Kind fruit & nut bar, Lara bar
~ Buckwheat waffle or pancake with toppings like nut butter, natural jam, cream cheese, honey, agave nectar, berries/fruit, yogurt
~ Fruit salad + yogurt or cottage cheese
~ Homemade smoothie: using fruit/berries of your choice with milk or non-dairy milk with yogurt, you can also add ground flax seed
Recipe ideas:
~ Quick hummus & vegetable pitas
http://www.wholefoodsmarket.com/recipes/1677
~ Baked sweet potato fries
http://www.wholefoodsmarket.com/recipes/2906
~ Oven roasted brussels sprouts
http://www.wholefoodsmarket.com/recipes/2376
~ Spinach & strawberry salad
http://www.wholefoodsmarket.com/recipes/696
~ Easy baked tofu
http://www.wholefoodsmarket.com/recipes/2639
~ Grilled veggie & goat cheese pitas
http://www.wholefoodsmarket.com/recipes/3002
~ Easy baked penne with ricotta & basil
http://www.wholefoodsmarket.com/recipes/1914
~ Apple berry baked oatmeal
http://www.wholefoodsmarket.com/recipes/3073
~ Oat date bars
http://www.wholefoodsmarket.com/recipes/2748
~ Apple cinnamon oat squares
http://www.wholefoodsmarket.com/recipes/2867
I hope this helps :)
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