The Healthy Food List!

SNACKS

• Yogurt Parfait (Low-fat vanilla yogurt, cereal, granola, or graham crackers, 1/2 cup berries and/or bananas) Add protein if pre-workout
• Oatmeal (1/2 cup cooked steel-cut oats with fruit and shaved almonds garnish)
• PB Apple (Literally just sliced apple with peanut butter)
• PB Fruit Sandwich (Whole wheat toast, peanut butter, and sliced bananas or strawberries)
• Eggs N Toast (2 hard boiled eggs with toast) If buttering toast, use almond butter, or stick to hummus instead
• Wafflewich (Waffle with almond butter and jam. Try to find low-fat options)
• Oats and Things (Sprinkle cocoa and a dash of sugar. Fruits optional)
• Fruit and Cottage Cheese (1/2 cup cottage cheese, 1/2 cup fruit)
• Oats and Cottage Cheese (1 cup cottage cheese, 1/2 cup cereal or oats, spoon of honey, dash of cinnamon)
• Salad (Greens, veggies, hardboiled eggs, and a drizzle of EVOO and vinegar on top – or some low-fat dressing)
• Trail Mix (Macademia nuts, dried coconut, dark chocolate chips, dried raisins or cranberries, almonds, soy nuts, and brazil nuts)
• Eggy English Muffin (1 egg, spinach, slice of cheese, slice of turkey or chicken)
• Pita and Hummus (1 pita with 2 spoonfulls of hummus)
• Baked Potato (A small one, with just salt and pepper as seasoning)
• Quinoa. Eat more of it

SMOOTHIES (Insert protein, 1-2 tablespoons of flaxseed)

• LIQUID BASE OPTIONS
  • 2%, 1%, or Nonfat Milk
  • Almond Milk
  • Kefir (Fermented Milk Drink thing)
  • Low-Fat Yogurt
• Chunky Monkey (Bananas, peanut butter, ice, low-fat chocolate milk)
• Banana Cream Pie Shake (Vanilla low-fat yogurt, vanilla extract, 1% milk, graham crackers, and frozen bananas
• Green Smoothie (2 cups of greens, 2 cups liquid, 3 cups fruit. Blend. Drink. Store extra)
  • 4 cups Spinach, 1/2 cup vanilla yogurt, 1 cup almond milk, 1 banana, 1 tablespoon peanut butter, and ice (OR freeze the banana instead)
  • http://simplegreensmoothies.com/green-smoothie-101
  • http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/green-smoothie-recipes

MEALS

• Healthy Homemade Stir Fry Sauce: Brown Rice Vinegar, freshly squeezed citrus juice, grated ginger, minced garlic, crushed red pepper
• Chicken and Vegetables: 1 Chicken breast with side of random roasted veggie (Eggplants, Asparagus, Sweet Potato, Squash, Mushrooms, Broccoli, etc)
• Chicken and Sweet Potatoes (Steam or grill the potatoes, lightly season + grill the chicken)
• Salmon and Vegetables: Salmon with rice and vegetables (Saute or stir fry the veggies, make brown rice, and use a very simple seasoning for the salmon)
• Brown Rice Stir Fry: Brown Rice Mexican lunch thing (Brown Rice with avocado, peppers, tomato, spinach, kidney beans, and either tofu or chicken) RECIPE
• Thai Style Chicken or Fish: Cook with low-fat coconut milk, mushrooms, bok choy, plus lime, salt/pepper, nut oil, and brown sugar), served with brown rice or maybe noodles? RECIPE
• Whole Wheat Pasta: With roasted turkey or chicken, and veggies. Avocado on the side
• Sandwich (Sliced turkey or chicken, avocado, spinach, and hummus)
• Bagel with Egg Whites (1/2 whole wheat bagel, 2 egg whites)
• Omelette
  • Veggies! Spinach and mushroom and broccoli, oh my!)
  • Black Bean Omelette (4 egg whites, 1 oz low-fat cheese, 1/4 cup canned black beans. Serve with side of salsa)
• Chicken Hash: 1 cup cooked diced chicken, squash, eggplant, onion, bell peppers, garlic, scallions, thyme, parsley, sea salt, pepper, red potatoes, chicken stock) Find recipe.

: