Clean Eating Dinner Ideas

Clean Eating Dinner Ideas

(2 1/2 - 3 hours after lunch)

1) 3 oz salmon (130), 6 asparagus (50), 1 cup mixed green salad and

2 tbsp vinaigrette (120)

2) 3 oz pork loin w. 1 tbsp olive oil (200), 1 cup saurkraut (30), 1 cup green beans (80), 1 string cheese (80)

3) 1 Morningstar Veggie Burger, 1 arnold select whole grain bun, 2 cups steamed green beans (330)

4) 1 cup brown rice, 1 cup grilled chicken and veggie stir fry (350)
5) 6 oz chicken breast (200), 1 cup cooked broccoli (50), 1 cup veggie soup (80)

6) 3 slices Home Made (HM) pizza (whole wheat pizza crust, HM marinara, veggies, chicken, cheese) (380)
7) 2 cups chicken noodle soup (220), 1/2 cup fat free cottage cheese (160)

8) 2 cups HM chicken noodle soup (400), 4 triscuits (80), 1 oz cheese (100)

9) 2 cups HM Taco soup (180) 1/4 cup Mexican cheese (60) 8 baked chips (60)

10) 2 chicken asiago sausages (220), 10 asparagus cooked with olive oil and roasted garlic (100), 1 cup salad

2 tbsp vinaigrette (120)

11)

1 cup grilled veggies (100), 1 cup cooked Quinoa (250), 4 shrimp (60), 1 cup leafy greens w. 2 tbsp ff dressing (100)

12) 3 oz Broiled Fish (110), 1 cup broccoli (50), 1/2 cup roasted soy chip and bulgur wheat pilaf (200)

Let's Get Healthy!

Coach Tia Hurt

Clean Eating 2nd Snack Ideas

Clean Eating 2nd Snack Ideas

(2 1/2 - 3 hours after lunch)

1) 2 slices whole wheat toast w. 2 tbsp peanut butter (380)

2) 1 Banana, 1 Pure Protein Bar (290)
3) 2 scoops whey shake w. water (or protein) (220)4) 1 Medium Apple, 1 Pure Protein Bar (290)
5) 1 pure protein bar, 1 tbsp peanut butter (290)6) 1 Banana (100) 1

multi- grain tortillas (60), 4 oz turkey breast (140)

7) 6 oz Chicken Breast w. Marinara (280), 1 cup spinach salad w. ff dressing (150), 8) 10 large green olives (100), 1 cup cooked green beans (50)
9) 3 oz turkey breast(100) 1 multi-grain tortilla (60), 1/2 cup cottage cheese (80)

10) 1 1/2 cup Kashi Cinnamon Harvest (280), 1 cup skim milk (90)

It is a good idea to have the whey, protein bar or protein shake with in 30 minutes

after you have worked out.

Let's Get Healthy!

Coach Tia Hurt

Clean Eating Lunch Ideas

Clean Eating Lunch Ideas

(2 1/2 - 3 hours after 1st snack )

1) 3 oz grilled chicken (100), 2 cups salad and veggies (100), 2 TBSP Balsamic (50)

2) 3 oz grilled chicken breast, 2 cups romaine, 2 tbsp Balsamic, 1 string cheese

(280)

3) 3 oz low sodium turkey breast, 1 roma tomato, 1 whole wheat tortilla (240)

4) 3 oz turkey on 1 whole grain tortilla (180), 1/2 cup ff cottage cheese (80), 2 cups salad w. 2 tbsp vinaigrette (80)

5) 1 Pure Protein Bar (190) 1 chicken asiago sausage (110) w. 1/2 cup lowfat cottage cheese (80)

6) 3 oz shredded beef w. 5 Triscuits (180)

cottage cheese (80)

7) 5 oz chicken sausage w. sauerkraut (180), 1 cup green beans (80)

8) Chicken Soup w. 1/2 cup brown rice (300), 2 cups salad 2 tbsp ff balsamic (100)

9) 5 oz shredded beef (200), 1/2 cup veggies (25), 10 small olives (50)

10) 1 veggie burger, 1 arnold select bun, 1 roma tomato sliced (320)

Let's Get Healthy

Coach Tia Hurt

Clean Eating 1st Snack Ideas

Clean Eating 1st Snack Ideas

(2 1/2 -3 hours after Breakfast)

1) 1 Banana 1 TBSP Peanut Butter (200)
2) 4 oz turkey (130), 1 whole wheat tortilla (50)
3) 1 TBSP Peanut Butter (100), 1 Banana (100)
4) 1 scoop protein shake, 1 scoop choc whey, 1 tbsp peanut butter water/ice (370)

5) 2 scoops whey with water (260)
6) 1 scoop Protein shake, 1 scoop chocolate Whey, flax seed, add water (270) (picture)

7) 3 oz grilled chicken salad w. balsamic (220)
8) 1 cup bran flakes w. 1 cup skim milk (240)
9) 2 cups salad w. veggies and 3 oz balsamic vinaigrette

10) 3/4 cup egg beaters (90), 3 slices turkey bacon (120)

The protein shake snacks is a good idea only after a workout. Protein should be eaten with in 30 minutes after a hard work out.

Let's Get Healthy!

Coach Tia

Clean Eating Meal Ideas for Breakfast

Clean Eating Meal Ideas for Breakfast

Breakfast

If not working out right a way then eat breakfast with in 30 minutes of getting up.

It starts your metabolism going. (it starts your body burning calories)

1) 2/3 cup oats, 1/4 cup blueberries, stevia, 1/2 cup skim milk (340)

2) 1 1/2 cups Kashi, 1/4 cup blueberries, 1 cup skim milk (370)

3) 1 cup oats, Stevia, 1/4 cup raisins (380)

4) 1 1/2 cup kashi cinnamon harvest (285), 1 1/4 cup skim milk (145)

5) 2 scoops whey shake (220)

6) 2 eggs and 2 egg whites (180), 1 1/4 cup skim milk (145)

7) Breakfast Casserole (breakfast sausage, multi grain bread, shredded reduced fat sharp cheddar cheese, egg, fat free milk) (282)

8) Granola Breakfast Bars (oats, whole wheat flour, applesauce, honey) (135)

9) 2 TBSP Peanut Butter (100), 1 Banana (100)

10) 3/4 cup egg beaters (90), 3 slices turkey bacon (120)

Watch the next few posts for meals for the rest of the day.

Let's Get Healthy!

Coach TIA HURT

PROTEIN is what your body needs

PROTEIN is so very important to your diet. It is so important that you should eat at every meal.
1. It builds and repairs body tissues.2. It helps food digest slower.
3. It helps you feel fuller longer.
4. It can also aid in helping you lose unwanted pounds if combined with exercise.

Use this calculation to figure out how much protein you should have a day if you are an active individual.
Your weight in lbs. divided by 2.2 = weight in Kilograms
Your weight in kilograms x 1.2 ( up to 1.8) = protein requirement per day

If you are wanting to gain muscle it is recommended 1 gram of protein per lb of lean body mass for males and females.
An ounce of meat or fish has approximately 7 grams of protein.

Here is an easy to read protein chart. http://www.edietstar.com/shapeworks/protein.html

Have a Healthy Active Day,

Coach TIA

Fast Sparkpeople.com Breakfast Recipe Ideas

We should be eating breakfast within 30 minutes of waking us to get our metabolism going.

Here are some fast Sparkpeople.com breakfast ideas to eat on the go.

Breakfast Casserole

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=302

Turkey Bacon Breakfast Burritos (use 100% whole wheat or multi-grain not flour)

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=436

Awesome Breakfast Casserole

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=33560

Granola Breakfast Bars

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=379140

Sausage, Egg & Cheese Breakfast Roll-U

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=805514

Peanut butter Banana Breakfast smoothie

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=309687

6 Grain Breakfast

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=20116

nigella's breakfast bars

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=188723

Let's Live a Healthy Lifestyle together

Coach Tia Hurt