WHAT I EAT IN A DAY
Eating healthy for many people has an ominous sense and is often heard of as something to dread.... but NEWS FLASH, it doesn't have to be! Eating healthy can open up a whole new world to adventurous foods someone may have otherwise never tried. The abundant recourses available online and in books provide endless factual information on different recipes, detoxes, exercises, and so many more little adjustments to make any life healthier.
Personally, foods that I haven't tried before have now become some of my favorites. Examples of some of these superfoods that add pizazz to any dish are avocados, quinoa, lemon, dark chocolate, sweet potato and many more clean-eating foods. Bananas and I have a funny story... for 16 years I NEVER liked bananas and frankly never really tried them. After realizing the potassium, antioxidants, vitamins and other metabolism boosting properties to this super-fruit, I decided to give bananas another chance to win me over. Now, a day doesn't go by where I don't have a banana! Also, two other foods that I never wanted to accept as part of my diet were peanut butter and avocados. These foods both have similar properties, providing essential healthy fats. My two favorite breakfasts now consist of peanut butter on warm whole grain toast, and avocado toast! Eating healthy does not mean straying away from your favorite foods, but rather being open to trying new things!
MY TWO FAV BREAKFAST OPTIONS:
1.) Avocado Toast:
This is my most frequent breakfast option that only takes 5 minutes! I begin by toasting a 21-grain whole wheat bread and while that is preparing I cut and de-pit a small avocado into two equal halves. Tip: an avocado is ripe when it is slightly soft and its skin peels away easily. After the toast is done I mash the half avocado on top and sprinkle on some Asian- Fusion seasoning. I like to have a side of light Italian dressing to dip my avocado toast in. I pair any fruit with my creation and VOILA! A fibrous and healthy fat breakfast is ready to be enjoyed.
Nutrition:
21- Whole Grain Bread- 120cal.
1/2 Small Avocado- 100cal.
Italian Dressing- 25cal.
Fruit side- 20-60cal.
Total: about 275cal.
2.) Quinoa and Sausage Bowl:
For a more occasional breakfast I love paring quinoa with protein-packed turkey sausage. I take 1/2 cup of cooked quinoa and heat it up with chopped Italian turkey sausage. I also like to add Asian- Fusion seasoning and a drizzle of Sriracha! I also pair this combination with fruit.
Nutrition:
1/2 Cup Quinoa- 107cal.
Sausage- 140cal.
Fruit- 20-60cal.
Total: about 280cal.
SNACK:
My go to in-between meals snack is a protein filled yogurt. This Dannon Greek yogurt has 12g of protein with only 80 calories.
TWO LUNCH OPTIONS:
1.) Turkey Spinach Wrap:
Tilapia is my second favorite fish (after salmon). It is so light, juicy, and delicious. I begin this meal by seasoning one side of a tilapia fillet with red pepper, lemon pepper, and Asian Fusion. I then blacken that side and season then cook the plain side. I also will accompany this with a wedge of sweet potato and green beans!!
Nutrition:
6oz Tilapia- 150cal.
3oz sweet potato- 75cal.
Green Beans- 50cal.
Total: 275cal.
2.) Chicken Taco Casserole (Full Recipe In Other Post)
Dessert:
At the end of a long day I love to sit and enjoy 2 scoops of my favorite chocolate ice cream!
ENJOY! AND COMMENT YOUR FAVORITE BREAKFAST, LUNCH, DINNER, SNACKS, AND DESSERTS!!
Personally, foods that I haven't tried before have now become some of my favorites. Examples of some of these superfoods that add pizazz to any dish are avocados, quinoa, lemon, dark chocolate, sweet potato and many more clean-eating foods. Bananas and I have a funny story... for 16 years I NEVER liked bananas and frankly never really tried them. After realizing the potassium, antioxidants, vitamins and other metabolism boosting properties to this super-fruit, I decided to give bananas another chance to win me over. Now, a day doesn't go by where I don't have a banana! Also, two other foods that I never wanted to accept as part of my diet were peanut butter and avocados. These foods both have similar properties, providing essential healthy fats. My two favorite breakfasts now consist of peanut butter on warm whole grain toast, and avocado toast! Eating healthy does not mean straying away from your favorite foods, but rather being open to trying new things!
MY TWO FAV BREAKFAST OPTIONS:
1.) Avocado Toast:
This is my most frequent breakfast option that only takes 5 minutes! I begin by toasting a 21-grain whole wheat bread and while that is preparing I cut and de-pit a small avocado into two equal halves. Tip: an avocado is ripe when it is slightly soft and its skin peels away easily. After the toast is done I mash the half avocado on top and sprinkle on some Asian- Fusion seasoning. I like to have a side of light Italian dressing to dip my avocado toast in. I pair any fruit with my creation and VOILA! A fibrous and healthy fat breakfast is ready to be enjoyed.
Nutrition:
21- Whole Grain Bread- 120cal.
1/2 Small Avocado- 100cal.
Italian Dressing- 25cal.
Fruit side- 20-60cal.
Total: about 275cal.
2.) Quinoa and Sausage Bowl:
For a more occasional breakfast I love paring quinoa with protein-packed turkey sausage. I take 1/2 cup of cooked quinoa and heat it up with chopped Italian turkey sausage. I also like to add Asian- Fusion seasoning and a drizzle of Sriracha! I also pair this combination with fruit.
Nutrition:
1/2 Cup Quinoa- 107cal.
Sausage- 140cal.
Fruit- 20-60cal.
Total: about 280cal.
SNACK:
My go to in-between meals snack is a protein filled yogurt. This Dannon Greek yogurt has 12g of protein with only 80 calories.
TWO LUNCH OPTIONS:
1.) Turkey Spinach Wrap:
I find that this is the most practical and well rounded lunch option I make. The whole wheat tortilla provides substantial fiber, the turkey breast meat has tons of protein and the queso I add carries essential fats. For this light lunch I first add 2 tbsp. of queso on 1 tortilla and distribute it evenly on one half. I then add 2 tbsp. of salsa on top of the queso. After that I lay down a handful of spinach leaves on top of the sauces. Then I lay down 10 slices of turkey breast meat and roll it up!
Nutrition:
Whole Wheat Tortilla- 50cal.
2 tbsp. queso- 40 cal.
2 tbsp. salsa- 10cal.
1 cup Spinach- 7cal.
10 Turkey Meat Slices- 100cal.
Total: about 207cal.
2.) Quinoa, Tuna, Green Pepper Bowl
This super easy meal is prepared with a 4oz can of protein-packed tuna and combined with 3/4 cup of cooked white quinoa. I also chop up 1/2 of a green pepper and add Sriracha and top with Asian Fusion seasoning. Quick, easy, and healthy!
Nutrition:
4oz Tuna- 90cal.
3/4cup White Quinoa- 160cal.
1/2 Green Pepper- 30cal.
Total: 280cal.
SNACK:
My mid-afternoon snack is 1 wholesome banana.
TWO FAVORITE DINNER OPTIONS:
1.) Tilapia, Sweet Potato, and Green Beans:
Tilapia is my second favorite fish (after salmon). It is so light, juicy, and delicious. I begin this meal by seasoning one side of a tilapia fillet with red pepper, lemon pepper, and Asian Fusion. I then blacken that side and season then cook the plain side. I also will accompany this with a wedge of sweet potato and green beans!!
Nutrition:
6oz Tilapia- 150cal.
3oz sweet potato- 75cal.
Green Beans- 50cal.
Total: 275cal.
2.) Chicken Taco Casserole (Full Recipe In Other Post)
Dessert:
At the end of a long day I love to sit and enjoy 2 scoops of my favorite chocolate ice cream!
ENJOY! AND COMMENT YOUR FAVORITE BREAKFAST, LUNCH, DINNER, SNACKS, AND DESSERTS!!
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