Some yummy ideas:
4 oz potato, 2 egg whites plus one egg. Use Pam on the pan.
½ C Oatmeal, cooked, plus 1 scoop whey protein powder, 10 almonds
Homemade whole wheat toast, 2 egg whites and one egg
An omelet with 2 whites, one egg and plenty of veggies. If you have this often, sautee a green pepper, mushrooms and green onions ahead and portion them or keep in a container you can scoop from as needed. Sautee in olive oil, not too much of it or you’ll have to count it as your fat. Plus a carb.
Brown Rice (about ½ C cooked), protein, 1 C veggies, steamed together, plus a fat
½ C beans (black or kidney), protein, 1 C veggies, steamed together, and 1 T Adam’s Peanut Butter
2 thin slices w.w. bread, cooked chicken or turkey, LOTS of mustard, lettuce & veg’s, plus a few walnuts
Big salad with cooked meat (hot or cold), ¼ an avocado, picante sauce (check ingredients), plus a carb—add beans OR have fruit or another carb.
Big salad with meat (hot or cold), drizzled with 1 T flax oil or Udo’s oil or Olive oil w/vinegar and a carb
½ C low-fat cottage cheese, ½ C beans, 5 Ak-mak crackers
½ C fat-free yogurt ¼ C frozen berries, 1 scoop whey protein powder, 1 T ground flaxseed (or leave out the flaxseed and have a different fat)
Time-Savers
Bake a turkey breast (If you have a large crock pot, that works well), then portion out the meat (4 oz is a good serving size for me), put it in baggies and freeze it.
Cook several chicken breasts at once, season them and portion them up. Same with other types of meat. A good portion of beef is 3 ounces, cooked.
Make a big salad (lettuce, cabbage, carrots, radishes) and keep it available in the fridge. Add more perishable veggies-like cucumbers and tomatoes just before you eat them.
Wash and cut up your veggies right after you bring them home. Put them in a plastic bag with a folded paper towel inside.
Cook up brown rice in a crock pot, 2 water to one rice. It takes about two hours, but you’ll never boil over onto the stove! Then package ½-cup portions and freeze or refrigerate.
Whole grain noodles are available, even in Star Valley. Just WATCH the portion size!
Bake/crock extra potatoes on Sunday and dice or grate them for morning hash browns. 4 oz is a good portion. I know this is weird, but I like a cold baked potato with a bit of salt.
I always mean to cook up dried beans, but the canned ones are just so convenient! One can is three servings. Portion them out when you open a can. They don’t keep too long in the fridge.
When you portion out cottage cheese or yogurt & berries, do 2 or 3 at the same time.
