Plan A Meatless Monday!
The New year is the perfect time to go meatless at least 1 day per week! With an abundance of hearty, delicious vegetables available, and weather that calls for a lighter menu, try to integrate at least 1 meatless meal per week into your plans.
Grains, whole fruits, and vegetables are among the healthiest foods because they are loaded with vitamins, minerals and antioxidants. If you can overcome the fears or intimidation of not eating meats, a whole new world of culinary opportunity opens to you. Here are some ideas:
-Integrate whole grains as a base for a dish. Brown rice, quinoa, barley, farro, whole wheat or blended whole wheat pastas are just a few. One cup of quinoa has more than 8g of protein and less than 4 g of fat (6 oz. of rib-eye has 63g of protein but 34g of fat). Load up your creation with vegetables, chopped parsley or cilantro, chilies, and spices or flavor with different types of vinegar.
-Mushrooms are a great substitute for meat. They are low in fat, but have lots of protein. Try and blend different varieties with other vegetables, in pasta sauce stuffed with veggies (portabella works great) and use as an entree.
-Try tofu or tempeh as the base protein for a dish. Spice with curry or wine sauce, and blend with vegetables or in a stir-fry. Firm tofu usually works best.
-Make a savory frittata by adding vegetables, tomato, onion, and spices. Add a salad and you have a meal.
-Make a salad with watermelon,cantelope, peaches, feta, and pine nuts over romaine, freesia, or micro greens from your local organic farmers market. Add a hearty piece of whole wheat bread with EVOO and balsamic for dipping.
Let your imagination show no limits and create an innovative meal idea that reminds you to make a memory, not just a meal!
Strength Training- Back
One arm dumbbell row- 20 lb
Back Row- 2 tubes
Lat pull down-2 tubes
Bent over row- 26 lb pole
Single arm back pull- 2 tubes
Ski jumper- 1 tube
Pull over on stability ball
1 hard boiled egg (90 cal)
whole wheat waffle (120 cal)
1/2 cup pears (25 cal) *
1/3 cup 0% Greek yogurt (40)*
(blended these to use instead of syrup)
1/2 non fat cottage cheese (80 cal)
whey protein shake, 1/4 cup pasteurized egg whites (210 cal)
1 black-bean burger on a whole-grain thin bun, with 3 slices of avocado, Cajun spices, and non-fat feta (280 cal)
1 cup low sodium lentil soup (made for my family a few days ago from a Cooking light recipe) (100 cal)
apple (67 cal) *
1 whole wheat tortilla (100 cal) *
2 tbsp. Organic Almond Butter (180 cal)*
*wrap all this together
4 oz. Salmon, basted with Greek yogurt and parmesan (200 cal)
2 tbsp. sauce for fish- Greek yogurt, dill, cucumber (60 cal)
3/4 cup grilled onions/zucchini (70 cal)
1/2 cup curry brown rice(210 cal)
Homemade popcorn(110 cal)
TOTAL CALORIES- 1723