BREAKFAST –  PLAIN YOGHURT & BERRY MEDLY

Ingredients

1 (3 ounce) container plain yogurt
1 cup low fat granola or muesli
1 cup fresh mixed berries
1 tbsp honey

layer, yoghurt, granola/muesli and berries and then drizzle honey over the top – yummy breakfast and great for summer

MID MORNING SNACK –  RICE CAKES WITH ALMOND BUTTER SLICED BANANA & CINNAMON

2 rice cakes (Plain)

1 tbsp almond butter

1/2 medium banana thinly sliced

1/2 tsp cinnamon

LUNCH – The TLT  (Tofu, Lettuce & Tomato Sandwich)

1 tbsp dijon or english mustard
1 tablespoon reduced-sodium soy sauce
3 to 4 ounces water-packed extra-firm tofu, drained and rinsed
2 slices crusty whole-wheat bread, toasted
2 pieces green-leaf lettuce
1/2 medium tomato, sliced

Preheat oven to 475°F. Coat a baking sheet with light cooking spray.
Combine mustard and soy sauce  in a small bowl. Slice tofu crosswise into two 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
Bake the tofu for 15 minutes.
Spread a little of the mustard mixture over 1 of the 2 slices of toasted bread. Layer the tofu, lettuce and tomato between the 2 slices and cut in half to serve.

LATE AFTEROON SNACK – A GREEN GRANNY SMITH APPLE

DINNER – GRILLED CHICKEN WITH GRILLED PEPPER SALAD

1 x 40z Chicken Breast

1 cup pickled peppers

1 x small tomato and onion diced

1 tbsp of herbs of choice – i love to use cilantro

Very basic how to make – grill chicken and prepare bell pepper salad while chicken is cooking

Breakfast – Egg white Omelette

3 large egg whites
1 teaspoon water
1/4 cup bell peppers
1/8 teaspoon freshly ground pepper
1/4 cup Asparagus
1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese

Whisk egg whites, water and pepper together in a bowl until soft peaks form. Toss peppers, tomato, asparagus and cheddar together in a small bowl.
Lightly coat an omelet pan or small skillet with cooking spray and heat over medium heat 1 minute. Pour egg mixture into pan and cook until eggs begin to set on bottom. Spread filling over half of omelet, leaving a 1/2-inch border and reserving 1 tablespoon mixture for garnish. Lift up omelet at edge nearest handle and fold in half, slightly off-center, so filling peeks out. Cook 2 minutes. Slide omelet onto a serving plate and garnish with reserved filling.

Lunch – PB & J Protein Shake Smoothie

Ingredients on my one of my previous blogs – so yummy

I had mine made for me today at the BodyFactory – but i do make it at home too – and its just as amazing – just didnt have time to go home today at lunch.

Mid Afternoon Snack – 1 Granny Smith Green Apple

Dinner – Colorful Homemade whole wheat Chicken Wrap

1 medium whole-wheat tortillas
1 40z grilled boneless chicken breasts, diced
¼ cup red and yellow bell peppers, diced
¼ cup carrot, diced
¼ cup tomatoes, diced
¼ cup fresh spinach leaves
¼ cup Feta Cheese
1 tbsp yogurt
black pepper to taste

In a medium bowl, combine feta cheese with yogurt, and chicken. Add  black pepper to taste.

Toss coated chicken with peppers, tomatoes, and carrot.

Warm tortillas to prevent cracking, then lay spinach leaves over tortilla.

Place filling on bottom half of tortilla, folding right and left edges toward the center. Fold bottom edge up and roll to wrap filling completely

Breakfast

Protein Shake – feel free to use any of my protein recipes – however I made one I havent yet listed on my site called The Incredible Hulk.

Ingredients:

1 tsp matcha green tea

1 serving / scoop of Vanila Protein

1 Medim Banana

1 tsp Glutamine

Mid morning snack

I normaly just juice my vegetables fresh myself – but not everyone will have a juicer so I got this juice from Trader Joes for today  - if you are getting a pre made juice – look at vital sugar and calorie content – fresh vegetble juice is what you are looking for  - wth no fruit or concentrates added – Naked juice will NOT work.

Lunch – Home made chicken salad

1 4oz grilled chicken breast
2 cups mixed green salad
1/2 chopped broccoli
1/2 carrot shredded
1/4 cup of chickpeas
2 tbsp Balsamic Low Cal salad dressing

I’ve learned something about making individual salads for future meals.  Stacking the ingredients is key to keeping it all fresh looking.

Using a tall containe Fill the container in this order:

salad dressing
meat
shredded vegetables
chopped vegetables
lettuce/mixed greens

When it’s time to eat, turn contents over straight onto serving plate and toss.  The salad will be as fresh as if you had just tossed it together.  Keeping the dressing on bottom and away from the fresh greens helps prevent wilting.

Afternoon Snack :  Greens Protein Bar

Any good nutritional bar thats not too high in sugar will do. But the bar i had today was from Garden of Life and so yummy

Dinner – Home Grilled Salmon & Asparagus

4oz Salmon

5 small Asparagus stalks

Black Pepper

Grill together – doesnt take log to cook – like 8 minutes – enjoy !

No night time snack for me tonight – wasn’t craving anything xxxxx

SO THIS IS DAY 1 – DO NOT PAIC IF SOMETHING ON HERE IS SOMETHING YOU DONT LIKE OR CANT EAT OR CANT GET HOLD OF – JUST MODIFY TO MAKE IT POSSIBLE TO FIT WITH YOUR NEEDS – BUT STICK TO FOODS AS CLOSE AS YOU CAN AND I PROMISE BY THE END OF THE WEEK YOU WILL BE FEELING GREAT.

BREAKFAST –  SPICED PB AND APPLE OATMEAL

1/2 cup of Oatmeal

1 cup of Water

2 tbsp Chunky Apple Sauce

1 tbsp Almond Butter

1 tbsp Raw Walnut pieces

Honey to sweeten

Cook oatmeal, continually stirring until almost all water has been absorbed and oatmela looks almost ready – add 1 tbsp to oatmeal and stir until almond butter has seeped into oats, add 2 tbsp of the chunky apple sauce, stir – allow about 30 seconds for apple sauce to heat up a little and then serve into a bowl sprinkling walnut halves and drizzling with honey and there you have a bery yummy and exciting breakfast that not only tastes delicious it also will keep you satisfied till next meal/snack time.

MID MORNING SNACK – RAW UNSALTED ALMONDS

This doesnt really need much explaining a small cup or a handfull is plenty

LUNCH – SPICY TUNA SUSHI ON BROWN RICE

IF YOU ARE VEGETARIAN – YOU COULD GO FOR A VEGETABLE ROLL TO STAY WITH THE SUSI THEME OR SWITCH OUT THIS MEAL ALL TOGETHER.

LATE AFTERNOON SNACK – SMALL BANANA

DINNER – JOEY SUPER HEALTHY HOME STYLE CARROT SOUP

6 Medium / Large Carrots

1 Medium Onion

1 tsp vegetabke stock granules

2 cups of Water

Boil water in a saucepan, add granules and stir till de-solved – cut carrots and onion in half and add to water, cook for just 4 minutes. Then place soup ingredients into blender until blended to a pulp. Pop back in the saucepan for 2 more minutes and then serve.

EVENING SNACK – COTTAGE CHEESE DELIGHT

1 tbsp Cottage Cheese

1 Tbsp Plain Yoghurt

1 tsp cinnamon flaxseed oil

1 tsp cacao Nibs

1 tsp Hemp Seeeds

Honey to sweeten   –   Very simple – no special order to mix – throw it all together and it should look something like this …..    Enjoy x

Ingredients:

3 1/2 cups water
3/4 cup peeled and chopped ginger root
2 TBS vanilla
1 TBS lemon extract
1/4 tsp stevia concentrate powder
Carbonated or sparkling water

Instructions:

Rapidly boil ginger root in water for 10 minutes. Strain and place liquid in a jar. Stir in vanilla, lemon and stevia. Cool and store in the refrigerator.

Here are a handful of protein shake recipes that I just LOVE !!!!
In my experience of making so many shakes – I would strongly recommend slicing and freezing your fruit in small sealed containers – this will make the flavors of the shake more prominent and this way you will not need ice.

Ultimately – the only things you need in order to make a protein shake is a Blender, Fruit and Protein Powder. Here are the Recipes …

Blueberries and Banana Cream Delight

Vanilla Protein (1 or 2 scoops)

Frozen Blueberries (1 Cup)

Frozen Banana (1 Medium Banana)

Almond Milk or Soy Milk (1 Cup)

Cinnamon Apple Pie Crumble

Vanilla Protein (1 or 2 scoops)

Frozen Apple Slices ( 1 Medium Apple)

Frozen Banana (1 Medium Banana)

Graham Cracker (1 Cracker)

Cinnamon (1/2 Teaspoon)

Almond Milk or Soy Milk (1 Cup)

Peanut Butter and Jelly Shake

Vanilla Protein (1 or 2 scoops)

Frozen Blueberries ( 1 Cup)

Frozen Banana (1 Medium Banana)

Peanut Butter / Almond Butter (1 Tablespoon)

Almond Milk or Soy Milk (1 Cup)

Healthy Cake Batter in Cup

Vanilla Protein (1 or 2 Scoops)

Source of Life ( 1 Scoop)

Ice (1 cup)

Almond Milk or Soy Milk (1 Cup)

Banana Chocolate Chunk

Vanilla or Chocolate Protein (1 or 2 scoops)

Frozen Banana (1 Medium Banana)

Walnuts / Almonds (1 Cup)

Coco Nibs (2 Tablespoons)

Almond Milk or Soy Milk (1 Cup)

Ice (1/2 Cup if Needed)

If you’re a nut fan, you probably feel good about consuming a tasty food that’s high in Omega 3 Oils. Omega 3’s are so good for you, but roasted nuts aren’t good for you…and raw nuts are.

Sure, nuts start out high in healthy Omega 3 oils. The problem is that oils are vulnerable to heat, light, and oxidation. Once you heat the healthy oils found in nuts, you degrade them. But it does make the oil shelf-stable, which manufacturers find desirable.

To hydrogenate oil, the manufacturers take huge vats containing thousands of gallons of oil and they raise the temperature to almost boiling. Then they run an electrical current through the oil and bubble hydrogen gas up through it.

The effect is to saturate all the bonds of the fats with hydrogen atoms and to turn the fat from a liquid into a solid. That’s how margarine is made. Other processes can hydrogenate oil and keep it liquid, but it is now a saturated fat rather than a poly-unsaturated fat.

Still other heating processes turn good fats into transformed fats, or “trans-fats.” Trans-fats have been found in studies to be bad for your health.

The same sort of transformation for the worse happens when nuts sit on a store shelf in bright sunlight, or when they’re in a big bulk bin exposed to air.

Once nuts are roasted, the healthy oils they contain are no longer healthy. Sure, they might be tastier, but you can retrain your taste buds to appreciate the healthy goodness of raw nuts and seeds.

Given that the roasting process takes place under high heat, in the presence of air and light, you’ve got a recipe for turning all the good fats in nuts into bad ones just to improve the taste…in some people’s opinion.

• Choose almond, pecan, and cashew butters made from raw nuts.
• Buy raw nuts and seeds (such as almonds, pumpkin seeds, cashews, and sesame seeds) and blend them 50/50 with your favorite roasted nuts.
• Start adjusting the mix more in favor of raw nuts and seeds.
• Purchase Energy First Omega 3 mix, a blend of raw, certified organic flax, sesame, sunflower, and pumpkin seeds.
• Stir OmegaMix into yogurt, sprinkle on top of salad, or broiled fish just before serving.

You can get the goodness of raw nuts and seeds by eating a handful of them for a snack, or by buying raw nut butters to smear on whole-wheat toast, or by using a nut grinder to chop them up to use in salads.

Raw nuts and seeds also blend in perfectly with raw foods diets that are growing in popularity. Raw foods—particularly fruits and vegetables—are popular and healthful because they have not been processed by heat.

Egg Whites
Egg whites are one of the most concentrated, easily-absorbed forms of lean protein on the planet. Low-in-fat, but high in protein, egg whites can be a great addition to a healthy diet. Whip them up into omelets, scrambled eggs or even fold them into your morning oatmeal for a protein booster.
To get some of the health benefits of the egg yolk, without too much additional saturated fat and cholesterol, try using one whole egg with three to four egg whites. Egg whites are not only high in protein, but also riboflavin and micronutrients like selenium which may have anti-cancer properties.

Oatmeal and Oats
Speaking of breakfast, Oatmeal, Oats or oat bran are one of the best food choices to start your day off right. Oatmeal is high in fiber — including the soluble form of fiber than can help sweep cholesterol from the body. It also has plenty of slow-digesting, complex carbohydrates that keep your energy levels up and your blood sugar stable.
Oatmeal is also one of the four foods included in the portfolio diet, an approach to eating that has been shown to reduce blood cholesterol levels as effectively as statin drugs.
Avoid the pre-flavored, pre-packaged instant varieties that contain lots of added sugar. Opt instead for quick oats, old fashioned oats, steel-cut or boxed oat bran. Each of these varieties will have a slightly different texture, so experiment around to see what works for you.
Also, don’t forget that granola is made from oats and makes a great cold breakfast cereal when paired with skim milk.  Again, try to choose low-sugar varieties of packaged granola (like Bear Naked Fit).

Beans
Canned, dried or re-fried, it doesn’t matter, beans are amazingly good for you.
Like oatmeal, beans are extremely high in fiber, which keeps you regular and may also reduce the risk of certain cancers and heart disease.
Beans are also very versatile and come in a wide range of varieties, all with slightly different textures and flavors.
The best approach is to eat a variety of different beans, including black beans, pintos, kidney beans, cannellini beans and Garbanzos (chickpeas).
Along with that protein and fiber, beans are also very high in antioxidants, the chemicals which give beans their distinctive color and may help neutralize free radicals that can cause cellular damage in the body. By eating plenty of different colored beans, you are taking advantage of the full spectrum of phytochemicals unique to each variety.
Beans are very versatile and can be added into all kinds of recipes. Including them alongside grain-based foods (like pasta) or rice results in a complete protein. Beans can be added to pasta dishes, rices, soups and even made into salads.

Quinoa
This ancient  staple of the Inca Civilization is one of the healthiest grains you can eat.
Not technically a grain, but rather a seed, Quinoa (pronounced keen-wah) has started to pop up in cookbooks and on restaurant menus, thanks to it’s broader availability in grocery stores. Look for it in the rice or organic/natural food isle at the grocery store or health food store.
An excellent substitute for brown rice, quinoa has a light, fluffy texture that makes it a great base for cold salads and tabbouleh, or as a warm breakfast cereal or a side pilaf.
It’s relatively high in fiber and complex carbohydrates, and is one of the only plant-based foods to have all nine essential amino acids, making it a complete protein. It’s available in red, black, white and yellow varieties and there are even quinoa flakes available that make a tasty and creamy breakfast cereal.

Fish
Fish has always been a great source of lean protein for people who are fortunate enough to live near water.
However, aside from canned and frozen fish,  fresh fish wasn’t widely available to landlubbers until a few decades ago, when improvements in shipping made it possible for even people in Kansas to get fresh fish at the grocer.
Fish is high in polyunsaturated Omega-3 fatty acids — healthy fats that research has shown may reduce the risk of coronary heart disease.  These healthy oils in fish can also improve circulation, discourage blood clots,  reduce blood pressure, alleviate some symptoms of acute and chronic inflammatory disease, as well as possibly improve mood.
While fresh fish is preferable, don’t forget about frozen fish as well as canned varieties like salmon, tuna and mackerel which can make it easier and more convenient to include more fish in your diet.  Canned fish is higher in sodium, so if that’s a concern go easy on the canned, and opt instead for frozen or fresh.

Almonds (and other Nuts)
Almonds other nuts like walnuts, pecans and Brazil nuts consistently make the cut for one of the 10 best foods to eat thanks to their high levels of antioxidants, healthy fats and high mineral levels.
Regular consumption of nuts, especially almonds, has been linked to reduced risk of cardiovascular disease, Type II diabetes, certain cancers and possibly Alzheimer’s Disease.
While nuts have a reputation as a “fattening food”, research indicates they may be getting a bum rap. Studies show that nut eaters tend to weigh less than people who don’t eat nuts, or at least do not cause people to weigh more.
Nuts are nutritionally very dense, containing a high-level of vitamins, minerals and micronutrients.  They are also good sources of fiber, protein and heart and brain-healthy.
This makes almonds, walnuts, pecans and other nuts very satisfying, which may cause people to be less prone to overeating later. This effect is even more pronounced if you substitute in almonds and other nuts for nutritionally-empty snacks like potato chips, corn chips or pretzels.
Almonds, walnuts and pecans also consistently rank in lists of high-antioxidant foods. The types of antioxidants very depending on the nut, so including a wide-range of them in your diet can ensure you get the most antioxidant bang for your buck.
Watch out for sodium, however. While a handful of salted almonds every now and then is fine, try to find other ways to include unsalted nuts in your diet, including adding them to salads, granola or oatmeal.

Cruciferous Vegetables
Cruciferous vegetables are a class of vegetables that include things like cabbage, broccoli, cauliflower, brussels sprouts, kale and radishes.
These vegetables make our list of the 10 Best Foods to Eat because they are high in Vitamin C, soluble fiber and numerous nutrients that may have anti-cancer properties, including compounds like diindolylmethane, sulforaphane and selenium.
Research from the University of Berkley has indicated that one of the compounds in cruciferous vegetables may have potent anti-cancer properties and suppresses cell proliferation in prostate cancer cells.
These vegetables can be eaten raw with healthy, low-fat dips or in salads. They also are great additions to stir-fry or as stand-alone side-dishes.

Apples
Yes, an apple a day might really be able to keep the doctor away. And that’s why they earned a place in the 10 Best Foods to Eat Hall-of-Fame.
Apples are one of the healthiest fruits you can eat.
High in fiber — especially soluble fiber and fruit pectins — and also high in antioxidants, vitamins and trace minerals, apples are a great daily addition to a healthy, clean eating diet. And because they are portable, they make a great, easy-to-transport snack.
Research indicates that regular apple consumption may help reduce the risk of colon cancer, prostate cancer and lung cancer.
Even better, they are relatively low in sugar, calories and contain no fat or cholesterol.  While apples are great whole, don’t forget that they make an excellent, crispy addition to salads or your morning oatmeal, cold cereal or muesli.

Berries
Berries like raspberries, blackberries, blueberries, cranberries and strawberries all make the10 Best Foods To Eat list because like apples and cruciferous vegetables, they are all extremely high in antioxidants, low in fat, and are good sources of fiber.
Berries are also relatively low in sugars compared to other fruits like bananas, which make them ideal for people who prefer to keep their carbohydrate intake lower.
They also freeze very well, making them a great “fresh” frozen fruit to keep on hand in the freezer to throw into smoothies or on your cereal or oatmeal in the morning.

Salad Greens
Last, but not least, are salad greens.While green leafy vegetables are a great low-calorie source of antioxidants, vitamins and trace minerals, those greens can be ruined by slathering them in heavy mayonnaise or cream-based dressings.
Opt instead to  dress them with lighter vinegerettes that use cold-pressed healthy oils like olive oil, nut oils or avocado oil. These oils are high in heart-friendly fats, which may actually discourage fat storage and have additional health benefits.
Also, encourage yourself to eat more healthy greens by getting a salad spinner and preparing and bagging your own lettuce at home. Not only will this ensure you always have lots of fresh, crisp salad on hand, but it’s also more economical than buying the pre-bagged stuff at the grocery.
Don’t forget heartier greens like kale and spinach, which can be eaten mixed in green salads, or are great additions to soups. Dark, leafy vegetables are great sources of vitamins and minerals and can provide a flavor boost to all kinds of soups and dishes.

The Secret To Healthy Eating: Combining The Best Foods Together
You’ll get the most nutritional punch by combining the foods from the list above.  This is known as a portfolio approach to eating.
By including a wide-range of different sources of antioxidants, healthy fats, proteins and complex carbohydrates, you can “super-charge” your meals and diet.
There is mounting evidence that phytochemicals, micro-nutrients, and certain vitamins and minerals work together in the body to fight disease, maintain energy and regulate key metabolic functions.
So try to include all of these healthy foods into your diet on a regular basis for the best results.

1. French-Fries

Deep-frying in oil adds the carcinogen acrylamide into potatoes and most chips. A large serving of fries can contain over 300 times the allowable limit set by other countries such as Sweden.

2. Processed Breakfast Cereals

Avoid those which use genetically modified grains. They are packed with refined sugar and offer little protein value. Just wander into the cereal aisle and see if you can find a bag of plain oatmeal.

3. Diet Soda

It contains aspartame and has no nutritional value. Aspartame is metabolized into a formaldehyde compound, which can lead to problems. There is evidence that artificial sweeteners can stimulate the desire for sweet food.

4. Soda

It is packed full of refined sugar and has no nutritional value, yet high school students use it as a primary source of hydration. Large amounts have the potential to demineralize bones. We do not have to look far to see that the osteoporosis cycle begins before the bones are fully mature.

5. Decaffeinated Coffee

If you are going to drink coffee, then do so. Some of the decaffeination processes utilize filtration that imparts active chlorine into the coffee. There is a study suggesting women who drink decaffeinated coffee have a higher incidence of rheumatoid arthritis.

6. White Bread

It is made with refined flour stripped of vitamins, fiber, protein and minerals. Refined liquid sugar is added.

7. Commercial Pizza

High in sodium, carbohydrates and fats, pizza is heated at over 180C, destroying a great deal of the nutrient value. Making your own, by using pure flours, vegetables, minimizing cheese and sodium, may be an alternative.

8. Low Fat Ice Cream

It is made from genetically modified soy. Taking fat out of the ice cream drives up the glycemic index. Either eat ice cream or don’t. Don’t think that there is any such thing as healthy ice cream.

9. Donuts

Donuts are deep fried white bread coated with sugar.

10. Fruit Drinks

They are mostly water, sugar with some coloring. Even the labeling on fruit juices can be misleading.