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BREAKFAST!

You are on the go, and you need simplicity, functionality and a well-balanced approach to get digestion going and keep you full to fuel your productive day!

The Beginner: High fiber cereal with milk

The Pantry: Oatmeal with protein powder mixed in with water (add berries if available – frozen or fresh)

The Pantry II: Oatmeal with walnuts and water (add berries if available – frozen or fresh)

The Digestive Champion: Oatmeal with unsweetened Greek yogurt mixed in and berries (frozen or fresh)

The Exotic: Scrambled eggs with a handful of beans (pinto, cannellini, black –or your choice) and bell peppers or spinach

The Weekender: “Fried” egg (use water or oil spray) with toast (preferably flourless bread) and a cup of melon

The Spicy Start: Flourless tortilla, scrambled eggs, salsa

 

SMOOTHIES!

The Base–You Make It Your Own!

Carb: 1 cup of fruit
Protein: protein powder or unsweetened greek yogurt
Handful of greens
Superfood

BlueNana

1/2 banana
1/2 cup blueberries
handful of kale
1 scoop of unsweetened protein powder
water and ice to blend to preferred consistency

Melon Cooler

1 cup greek yogurt
1 cup of cantaloupe
handful spinach
water and ice to blend to preferred consistency

Kick in the Pants!

Fresh Ginger to taste
Handful Kale
Unsweetened protein powder
Peeled Meyer lemon (if available, otherwise, use regular lemon)
Cup of unsweet almond milk or water and ice to blend to preferred consistency

 

Superfood Smoothie

3 Tablespoons of Happy Seeds (Chia, hemp, flax)
Dehydrated black raspberry powder
1/2 banana
handful of beet greens
1/2 avocado
water and ice to blend to preferred consistency

 

LUNCH!

Packing these simple meals for on-the-go . Most commonly, I pack leftovers from dinner in my easy lunchbox. (available on amazon). If you need satisfying ideas, try these simple to assemble, well balanced lunch ideas.

1. Turkey or ham sandwich on (gluten free or whole wheat or flourless bread as indicated in your meal plan) 1 small piece fruit, cucumbers and broccoli with low-fat dip

2. Green salad with tuna or chicken breast, light salad dressing, 10 crackers (gluten free, flourless or whole wheat as desired), 6 ounces light greek yogurt

3. Low-fat chicken salad in a pita pocket (gluten free or whole wheat or flourless as indicated in your meal plan), 1Ž2 cup low-fat cottage cheese with 1 cup strawberries

4. 1 cup bean soup, side salad with low-fat dressing, 5 crackers, 1 cup melon

5. Turkey wrap (made with (gluten free or whole wheat or flourless as indicated in your meal plan) 1 tortilla, lettuce, light mayo, tomato and veggies of choice)

6. 1 cup tuna macaroni salad (made with tuna packed in water, (whole-wheat, al dente or gluten free)pasta and light mayo), side salad with light salad dressing, 1 small piece fresh fruit

7. Spinach salad with grilled chicken breast, light salad dressing, 1 cup berries, 6 ounces light greek yogurt, 1 slice (whole-wheat, gluten free or flourless) bread

8. Healthy frozen dinner (choose meal with about 30 grams carbohydrate and lowest sodium option too), 1 small piece fresh fruit, side salad with light dressing

9. 1 cup chickpea and pasta salad and 2 cups chopped veggies of choice (use light Italian dressing)

10. Asian chicken salad (grilled chicken breast, lettuce, peapods, carrots, 1 cup mandarin orange slices), low-fat sesame dressing

11. Put a healthy spin on the traditional sandwich: use 2 pieces of thin sandwich bread, 2 ounces reduced-sodium lean turkey, hummus, spinach, bell pepper and mustard. Add some carrot sticks and light ranch dressing on the side.

12. Mix together some cooked quinoa, white beans, chopped bell pepper, carrots and broccoli to make a veggie and grain salad. Toss with some olive oil, lemon juice, salt and pepper. Add a nectarine or some grapes on the side and a small handful of dry roasted almonds, if desired.

13. Make a tuna salad with canned tuna, light mayo, diced celery, lemon juice and freshly ground pepper. Serve it over greens with an apple and almond or sun butter on the side.

14. Try a quick yogurt parfait with non-fat plain Greek yogurt, diced pineapple, peaches and a handful of pecans on the side.

15. Pack a cup of leftover chili or vegetable soup. Top it with some fresh tomatoes and non-fat plain yogurt instead of sour cream.

16. Fill a tortilla wrap with rotisserie chicken, hummus, sundried tomatoes, feta cheese and greens. Add a side of fruit if it fits with your plan.

17. Try a hard-boiled egg with a piece of fruit, string cheese and 5 crackers. You could also add some carrots, celery sticks and sun or almond butter.

18. Throw together a salad with romaine lettuce or spinach and any other non-starchy vegetables that you like. Top with some cottage cheese, chopped nuts and a tablespoon of light dressing

 

VEGGIES!

Usually, meals are created around a meat and a starch. I challenge this strategy. Why spend so much time and effort on food that is making you fat? Spend more time preparing vegetables, and less time and effort on the meat and the starch. Make these low calorie, high fiber, anti-inflammatory, functional foods the center of your meal for weight loss. The recipes below will tantalize your taste buds while filling you up. Use as a side dish or as the entrée all on its own!

 

Roasted Cauliflower Steaks

Wash head of cauliflower and remove leaves and stems.
With a large knife, slice the cauliflower in 1” steaks
Layer in one level on a cookie tin or a pyrex baking dish, and spray with coconut oil spray.
Sprinkle with curry powder.
Bake for 25 mins at 375* or until tender enough to meet your palate.

 

Beets & Broccoli

Use fresh or frozen veggies and slice into bite size pieces. (about a head of broccoli and about 3 beets or frozen equivalent)
Throw into a bowl with no more then a tablespoon of extra virgin olive oil and a tablespoon of low sodium soy sauce or liquid aminos.
Add about 2 tablespoons of sunflower seeds
Mix with a spoon and layer on a cookie tin or pyrex dish
Bake for about 25 mins at 375* or until tender enough to meet your palate

 

Roasted Brussel Sprouts

Slice Brussels sprouts into halves or quarters
Throw in a bowl with 1 tsp extra virgin olive oil, a teaspoon of minced garlic, and a pinch of salt
Layer on a cookie tin or pyrex baking dish
Roast for about 25 mins at 375* or until tender enough to meet your palate
Then, Remove hot Brussels sprouts from oven and place in a glass bowl.
Mix in 1 tablespoon of balsamic vinegar and 1 teaspoon of honey (optional)
Serve immediately.

 

Warm Kale and Peach Salad

Bunch of Kale – Devein leaves
3 peaches (or nectarines) pitted and sliced
1 Tablespoon Coconut oil
Water
Pinch of salt
In large covered sauté pan: Warm kale in a few tablespoons of water until leaves are reduced in size , softer and very moist. Drain extra water and put pan back on the stove
Add 1 tablespoon coconut oil and mix in thoroughly with Kale
Throw in the fruit and sprinkle with a little salt
Enjoy warm or room temperature

 

Chard Saute

Bunch of Rainbow or Swill Chard (remove large vein)
2 tablespoons Liquid aminos (Braggs brand)
1/2 tsp Minced garlic (fresh, roasted or available in squeeze tube in produce section)
1/2 tsp Minced ginger (fresh or squeeze tube)
1/2 tsp Minced lemongrass (fresh or squeeze tube)
1 tablespoon Sesame seeds
Water
Heat a few tablespoons of water in large covered sauté pan and add garlic, ginger, lemongrass and chard until leaves are softer and moist to your preference. Usually takes 1-2 minutes under medium low heat.
Add liquid aminos and mix all together until all ingredients are evenly distributed.

 

Collard Green Roll-Ups

Why use cardboard-flavored tortillas for your wraps when you can use soft, delicious, nutrient-dense blanched collard leaves?
Collard greens (remove center vein only. Try to keep each half of the collard leaf in tact when removing vein)
water
Large stock pt
Bring water to a roaring boil. Gently place collard greens in boiling water and allow them to soften for about 4 minutes. Remove gently with tongs and layer cooked leaves on top of each other. It takes about 5-6 leaf pieces, layered on each other in the shape of a tortilla to create the base for your roll up. Once you have the leaves layered, place the filling of your choice (for example: hummus and peppers or if you prefer, tuna salad). Roll leaves up like a burrito and slice down the center. Enjoy!

 

Zucchini Ribbon Salad

Quick and easy, and serves 1
2 medium zucchini
2 tablespoons sun dried tomatoes (not packed in oil)
2 tsp extra virgin olive oil
1/2 lemon
1 teaspoon vinegar (your choice)
Sprinkle of Parmesan cheese or if vegan, nutritional yeast
1 tablespoon pine nuts
Peel Zucchini lengthwise with a regular vegetable peeler or otherwise until seeds are visible then discard. Squeeze half lemon in mixing bowl and add oil, vinegar and salt then whisk. Mix in zucchini ribbons, tomatoes. Serve raw and sprinkle with nuts and yeast or cheese.