Hey San Antonio,
One of the most common questions I get about nutrition is “What on earth do I eat?” While I try to be as flexible as possible with clients, giving them a simple food list isn’t always the best way to go if they aren’t experienced with creating healthy meals in the kitchen. So I’ve decided to share some of my favorite meals/snacks that I’ve eaten for years gathered from friends, books (Eating For Life by Bill Phillips is loaded with great recipes), and just trial and error.
Remember, when I say 5-7 meals per day, that includes snacks. To me, a meal is whatever you eat. I gave up breakfast, lunch and dinner many years ago. To me, it’s meal 1, meal 2, so on and so forth. I don’t mind eating eggs at 8pm or lean steak and a sweet potato at 6am. Variety is the key!
Gladware + sandwich bags + a small cooler lunch box is your best friend when you’re eating healthy! LOL – I’m a social person and I love spending time with friends. I don’t let “my lifestyle” get in the way of that. If they’re going somewhere that I can’t eat, I’ll bake 2 chicken breasts and put them in a sandwich bag and carry them with me. I’m not joking! Most people don’t have to be that hardcore, but hey, where there’s a will, there’s a set of 6 pack abs.
Breakfast Taco (no kidding)
Whole Grain tortillas
4 egg whites and 1 egg yolk, beaten, mixed with
a splash of skim milk or water and a
dash of McCormick “Santa Fe” Spice Blend
2 Tbsp diced red and/or green bell peppers
1/4 cup, scant sliced scallions
1/4 cup diced lean ham
1/4 cup sliced baby mushrooms, white or Portabella
2-3 grape tomatoes, halved
cilantro, fresh or dried, to taste
2 Tbsp Fat Free “Tomato’n Basil” Feta Cheese
Hot Salsa for topping
Cheesecake Snack (WHAAAAAT?)
1 tub of fat free cottage cheese
10 strawberries (or an equivalent amount of blueberries)
8-10 packets of Splenda
Blend to puree, refrigerate for 1-2 hours
Eat… Have a sweet tooth? Perfect for you…
Pita Snack
I found this one on the web a while ago, and while I swear I’m not a big cottage cheese fan, I love this because cottage cheese is an amazing source of amino acids. If you’re on the run, keep the pita seperate until you’re ready to eat it.
Mix one serving of cottage cheese with a small portion of garbanzo beans. Add red wine vinegar to taste. Serve inside a whole wheat pita and garnish with fresh spinach leaves and sprouts. Now you have a quick, delicious, complete meal.
Pumped Up Chicken Salad
I think this one came from Eating For Life – but it is one of my staples… 4 servings!
3 cups diced cooked chicken (4 portion sized breasts)
1 cup chopped celery
1 small apple, chopped
2 Tablespoons chopped onion
1/2 cup low-fat cottage cheese
1 teaspoon skim milk
1 handful red seedless grapes, quartered
pepper
Mix chicken, celery, apple, grapes, and onion in large mixing bowl. In a blender mix cottage cheese and skim milk. Blend for 2 minutes on the “whip” speed. Add to chicken mixture. Pepper to taste. Serve on lettuce or in a whole wheat sandwich.
makes 4 servings
Tasty Chicken Recipe
(This one was listed on a message board that I visit regularly. Excellent recipe.)
Cut up 1 chicken breast into strips. In a bowl put 1 teaspoon of black pepper, 1 teaspoon of paprika, dash of salt (if desired) and 1 Tablespoon of lemon juice. Mix the chicken with the other ingredients in a bowl until the chicken is coated. Cook the chicken in your wok (or skillet) until it turns golden brown. Spray a little olive oil on your wok to keep the chicken from sticking. Stir it some, but mostly let it sit and cook until the skin turns brown. Eat in salad, by itself, or mix with vegetable/wheat pasta. Dont forget your 2 glasses of water! Enjoy!
Patty Melts
Ahhhh, one of my faves.
I simply soak the leanest ground hamburger (or ostrich, or turkey) meat I can find in worcestire (spelling?) sauce, cook on the Foreman with grilled onions, add fat free sharp cheddar, whole grain toast and I can’t even tell the difference in this and the ones my mother made us…
My Breakfast + Pre-workout drink…
I’m I’m working out after breakfast, it is time for the highest caloric intake of the day, but I don’t want just any calories. I want sustained energy from carbs and sustained amino acid release from protein.
2 scoops of vanilla (or banana) High 5 Protein Powder
1/2 cup of oatmeal (not cooked)
1/2 banana
ice
water
blend until smooth
Note: I also have a very similar breakfast on non-workout days. My mornings are usually rushed and this is easy to blend, put in a drink bottle and go. Of course, I typically weigh between 235 and 255, so you may not require this amount, so adjust accordingly!
Comments, questions, ideas, recipes, etc – feel free to let me know!
Boyd Myers
Hungry Personal Trainer in San Antonio
210.391.1454
