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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Is this a healthy Diet? ...?
Vick
I have been trying to lose weight pretty fast. I want to drop at least 20 or 25 pounds in the next five months. So far, I have lost about 7 pounds with the following diet, and I would like to know if it is healthy and how I can prevent from gaining back quickly:
Breakfast- medium sized bowl of all bran fiber cerial with non fat or skim milk.
Lunch- a plate of veggies, OR a couple of eggs
Dinner- small portions of whatever my mom is serving, but no bread. (I am sixteen, by the way)
Snacks- Plain non fat yogurt and plenty of almonds
I have only been doing this for a little over a week, and the results have been good so far. I feel great, and I exercise at least three or for times a week, but very very lightly (weight lifting, VERY short distant jogs, etc. I can't do too much because of asthma).
I drink quite a lot of water as well. (no soda, or pretty much anything else)
Is this diet OK? Do you think I will gain it back quickly?
I'm also a girl, so I don't think I have to worry about man boobs, but thanks for the concern! :D
Answer
Your diet doesn't have enough variety and honestly it sounds boring. Healthy doesn't mean tasteless. Do you seriously eat this everyday? Can you stick to this diet for life? I see you have drastically reduced your carbs you need carbs for energy. Fiber aid digestion and will keep you fuller longer. You will gain back if you don't stick to healthy eating for life. Make a diet and exercise plan you can honestly live with forever. Aim to eat 100 different foods a week, you need to be sure to get all your vitamins and nutrients. Healthy fats (avocado, olives and olive oil, plain nuts and seeds, flaxseed oil) don't cut out all fat boys actually do need some fat cut out too much and you will actually end up with man boobs it causes excess estrogen production just as if you eat too much fat, so moderation is key.
Divide your plate
1/2 fruit and veggies (make sure to eat a variety and try new ones when you have the chance)
1/4 of a lean protein or protein substitute if you are vegetarian. Don't just eat eggs all the time
1/4 fiber rich carbs (red or brown rice, bulgar, oatmeal or oatbran, quinoa etc.)
Your breakfast is good but try a little variety some other options
Oatmeal with honey and fresh fruit
Homemade fruit and veggie smoothies
1 egg, 1/2 cup bulgar or some wholegrain toast, baked beans, fresh fruit, you can have 2 slices of turkey bacon if you aren't vegetarian
1 natural peanut butter or almond butter sandwich, milk, 1 banana.
2-3 oz of fish (if vegetarian skip and add tofu to the miso), miso soup (excellent for weight loss), 1/2 cup brown or red rice, raw veggies or small side salad, green tea, fresh fruit
2 open-faced sandwiches on wasa crackers or a healthy bread, thin slices of cheese, loaded with veg, fresh fruit
Japanese omelet (I add grated daikon to mine and I use only 1 tsp of oil get a good nonstick pan so you need less oil) alternatively a plain egg prepared to your tastes, stir-fried sesame bok-choy, fresh fruit, 1/2 cup rice or bulgar, green tea
Muesli and kefir (it's like plain yoghurt
http://www.yummly.com/recipe/Stir_fried-Sesame-Bok-Choy-Recipezaar
http://www.youtube.com/watch?v=EpET8FzGyvI
More breakfast recipes
http://www.bbcgoodfood.com/content/recipes/healthy/healthy-breakfast/
http://www.thebestofrawfood.com/raw-food-breakfast-recipes.html
Lunch
Try to add a grain if you will skip carbs do it at dinner not earlier in the day
Add some protein (tofu, meat substitutes there are loads of them, or if not vegetarian fish, chicken, turkey, shrimp)
You might think of making some homemade wraps, a sub on healthy bread
or trying hummus with raw vegetables
One of my favorite salads
grilled chicken (or like the Quorn chicken breast meat substitute), shredded cabbage, avocado, julienned yellow bell pepper, cottage cheese, caramelized cashews, diced red onion, apples) sounds kind of crazy but it's delicious
More healthy lunch recipes
http://www.bbcgoodfood.com/content/recipes/healthy/healthy-lunch/
You should be getting at least 1800 calories b/c you are a growing boy so please don't reduce more than that. I am happy to hear no soda =) Treats are okay in moderation be realistic or when the holidays come around you will gorge. It takes about 3 bites to satisfy a sweet craving. So portion out snacks. I like baked chips for fries I bake them or make sweet potato fries. If you like cakes sub oil with applesauce and have a small slice, 1/2 cup ice cream or frozen yoghurt topped with fresh fruit. There should be some healthy dessert recipes on the site too. So you don't need to forever forego treats of course if you honestly don't care for junk food don't eat it but if you love it learn moderation.
Remember you will likely go out to eat again so look up your favorite restaurants (even fastfood joints b/c they are hard to avoid for life) and look up nutritional info so you can plan healthy meals ahead of time. Ask for a smaller plate, order side dishes or appetizers instead of main entrees, split the meal if a main entree, and you can in a restaurant at least specify more how you want food prepared. Be realistic and flexible.
Yoghurt and nuts are good snacks also try some plain seeds (sunflower and pumpkin seeds contain zinc which is crucial for boys), hummus with veg is a good snack too
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