Breakfast Ideas
- Mix half cup of oatmeal with half cup of CarbBalance Kroger brand yogurt, or greek yogurt, or half scoop of Attain Shake, or 1 scoop of Protein shake, or sweeten with agave syrup, Truvia and throw in 1/4 cup of frozen blueberries and dice 1-2 pecans or walnuts. This should get you between 160-180 calories and 16-18 carbs and about 6-9 grams of protein depending on your choices.
- Frittata: Luanne said if you make an omelet lifting the edges to allow the uncooked egg to slide under and top with your veggies (onion, mushroom, spinach, salsa, tomatoe, ect.) and possibly low fat cheese or diced canadian bacan or ham, you can place your pan that has a steel handle into the oven on broil for a couple minutes to cook the egg on top and crisp everything up. I tried it today and love it!
- Try your Attain Shake or your Access Shake before you exercise hot! One suggestion from our cooking class was to try the vanilla attain shake hot sprinkled with nutmeg and cinnnamon!
- French toast made from either egg substitute 1/4 cup (30 calories) for 1 piece of low calorie bread (50 calories for 1 slice) topped with 1/4 cup cottage cheese (40 calories) and drizzled with agave syrup (1 TBSP= 60 cal. so shoot for less than that to get your calorie total). 160-180 calories 12 grams of protein /16-18 grams of carbs depending on how much agave syrup you drizzle.
- You can prepare your omelets in advance and freeze them in sandwich bags and put 3 omelets into one quart sized freezer bag. I got this idea from Subway. You gotta try their breakfast! They freeze their prepared omelet plain and unfolded and then just put it in their toaster oven to defrost it for like 1 minutes. Then you top off with your favorite toppings and either microwave/toaster oven/broil in your oven for a minute or so and enjoy unfolded or fold over. Enjoy with a half piece of 100 calorie toast with spray butter or a whole piece of low calorie bread (Smart Bread from Wonder Bread) or more if your toppings for your omelet are low cal. I used 2/3 cup of egg substitute=70 cal/15 gm protein for the omelet. I usually top with a 2 slices of deli ham=45 cal/4.5 gm protein or 1 slice of ham so the omelet/toast = 165 calories plus which might give you some extra calories for toppings if you're in a higher calorie group.
Lunch Ideas:
- 1/2 cup Cottage cheese (80 calories 12 grams of protein, 5 carbs) mixed with salsa, use this as a dip for your favorite carb: I like to do 7 tortilla chips (don't have the calorie info on hand), or 5 reduced fat Ritz crackers (70 cal/11 carbs). Sometimes I like to heat it up a bit in the microwave and sometimes I also dice up spinach and mushrooms into the dip depending on my mood. :o)
- I've been trying to reduce my wheat intake to just 1 serving a day so I've discovered squash! It's so easy to prepare and filling. My favorite thing right now is to cut off a 1 1/2 cup serving of banana squash(60 calories/14 carbs) dice it and cook it in the microwave with a cup of chicken broth and 2 oz of leftover chicken breast (portion about 1/2 the size of your palm) (60 calories/13 gms of protein)This usually fills me up but you could throw in a cracker or 2 or sprinkle with some grated low fat cheese to up the calories. I love how easy this is to prepare. I throw it in the microwave to cook for 5 minutes while I make the kids sandwiches.
- Tortilla roll: the calories vary depending on your tortilla but right now I'm using a whole wheat one with 110 cal. 15 net carbs and 3 grams of protein. I like to dice just less than 2 ounces of leftover meat (40 cal. 10 grms protein). Top with salsa and some seasoned greek yogurt and lettuce or spinach, serve warmed up!
Snack Ideas:
- Don't forget to keep fresh fruit and cheese sticks on stock for a quick snack on the go.
- I love the Attain bars/or shakes for that chocolate fix.
- 1/2 cup fat free plain Greek yogurt (65 cal 7 gms of protein) sweetened with Truvia (calorie free or Agave Syrup (60 cal 16 gms per Tbsp so adjust accordingly) I like to mix with 1/8th cup of granola/oat or bran cereal ( 50 calories 9 grams of carbs aprox.)
Please email me with your ideas and I'll add them to the list!
