1/2 cup Romaine lettuce, chopped
1/2 cup raw spinach, chopped
1/4 cup chopped broccoli
1/4 cup match stick carrots
1/4 cup chopped tomatoes
1/4 cup chopped cucumber
1 boiled egg, chopped
1 Tablespoons raisins
1 teaspoon sunflower seeds
2 teaspoons of Balsamic Vinaigrette Dressing
Mix everything together and enjoy.
*Note: If you use a bowl with a lid to mix everything you don’t have to use as much dressing to taste.
1 cup zucchini, quartered lengthwise, about 2 inch long
1 cup mushrooms, quartered
1/2 cup, sliced onions
1 T EVOO
1 t low sodium soy sauce
In a skillet, heat oil on med-high heat until semi hot. Put all ingredients in semi hot skillet and sauté for 3 minutes. Turn down heat to med-low , pour in soy sauce and cover for 5 minutes. Take lid off and cook 2 more minutes. Put on a plate with 1/2 c cooked brown rice or 1/2 cup of cooked pasta. Add 3-4 oz of protein and have a complete meal.
1 1/2 - vegetables
1 carb (rice or pasta)
Note * You can add any vegetables to the blend. I don’t eat a lot of meat, so I eat more vegetables with lots of nutrients. The vegetables I eat most of are mushrooms, broccoli, zucchini, onions, peppers, & Brussels sprouts.
1 can of Pinto Beans with liquid
1 t Braggs Liquid Aminos or low sodium soy sauce
1 t ground smoked paprika
pink himalayan sea salt to taste
1 cup cooked brown rice
Heat beans in saucepan over medium heat until hot. Drain. Add liquid Aminos, paprika, and salt, mix well. Add to warm rice.
1/2 cup brown rice
1/4 cup Pinto Beans
paprika to taste
salt to taste
1 protein ( I eat beans as a protein, even though most will count as carb or carb/protein)
3-4 Russet potatoes, peeled and cubed small
2 lb bag of frozen mixed vegetable
46 oz can of tomato juice
Pink Himalayan Sea Salt to taste
Black Pepper to taste
In a slow cooker add cubed potatoes first, then frozen vegetables. Pour the can of tomato juice over vegetables. Juice must cover vegetable, if not add water. Cover. Cook on low for 8-10 hours.
Serve as meal alone or as a side with your favorite meat or sandwich.
1 serving = 1 cup vegetables
1 lb (3 or 4 breasts) of boneless, skinless chicken breasts, washed and dried.
1 can Rotel
2 cups low sodium chicken broth
Place chicken in slow cooker. Pour broth and Rotel over chicken. Cover. Cook on high 4 hours or on low for 8 hours.
1 serving= 1/2 cup= 1 protein
Enjoy with 1/2 cup brown rice and 1 cup of steamed vegetables.
2 cups Shredded Crockpot chicken breasts (see recipe here)
1 medium onion
1 red bell pepper
1 green bell pepper
1 T EVOO
1-2 T taco seasoning (for taste)
Slice onions and peppers. In a skillet, heat EVOO until hot. Salute onions and peppers for about 4 minutes. Add shredded chicken and seasoning. Mix. Serve on flour or corn tortillas with salsa.
1 protein = 1/2 cup chicken
1 vegetable = 1/2 cup peppers and onion
1 carb = 1 6” flour tortilla
1 cup raw mushrooms, sliced
1/2 cup chopped onions & green peppers, combined
1 T EVOO (Extra Virgin Olive Oil)
In a skillet, heat EVOO on medium high heat until hot. Add the sliced mushrooms and sauté for about 1 minute then turn the heat to medium and cover for 5 minutes, allowing the mushrooms to steam. While mushrooms cook, break eggs into a small bowl, discarding shells. Whisk the eggs until yolks and whites have combined. Take the lid off the mushrooms and add onion & green pepper mixture. Allow to cook about 3 minutes uncovered. Spray the skillet with nonstick cooking spray, and pour eggs into the skillet scrambling with the veggies. Cook for 1-2 minutes until eggs are done.
Add a half of a bagel or 1 piece of whole grain toast and 1 cup of fruit for a complete meal.
1 1/2 - vegetable
1/2 cup cooked old fashion or steel cut oats (cooked in water as directed on package)
1 cup frozen no sugar added strawberries, thawed
In a small bowl, add the strawberries to the oatmeal.
I thaw my frozen strawberries in the microwave as I cook the oats on the stovetop. The reason I use frozen strawberries is because when thawed in the microwave, the juices and fruit seem to be sweeter. Thawing in the microwave also heats the strawberries so it doesn’t cool the oatmeal too much.
You can use whatever fruit you like.
3/4 cup fresh cut pineapple chunks
3/4 cup fresh cut mango chunks
1/4 cup unsweetened coconut chips
5 walnut halves
Mix pineapple and mango together, then sprinkle the coconut and walnuts over the top. Sometimes I add a half of an Everything Bagel or Cinnamon Raisin Bagel
1-carb (1/2 bagel)