To me this is a lifestyle not a diet so I don't have forbidden foods. I personally don't believe a little cream in my coffee or a splash of skim milk here and there in my oatmeal, smoothie or scrambled eggs is going to be the reason I would gain weight. If I want raisins I will have a few. It's all about making good choices, figuring out what you really want, and taking care of yourself.
The more prep you do the more options you will have for what to grab and sub in for proteins (cooked chicken, pork, salmon, hard boiled eggs, etc), healthy carbs (sweet potatoes, quinoa, brown rice, whole grain bread, homemade muffin), prepped or cooked veggies (cut up cucumbers or peppers, cooked carrots or green beans, etc)
Tuna melt
one small can bumble bee tuna mixed with a tsp mayo toasted on a wheat sandwich thin with shredded cheddar cheese.
side of raw carrots
side of pre-packaged kale salad (without dressing)
1 yellow, 1 red, 2 green, 1 tsp, 1/2 blue
Smoothie
protein powder
1 tsp peanut butter
2 cups power greens
half banana (and water and ice)
1 red, 1 tsp, 2 green, 1 purple
Protein and bean salad
Lettuce, raw carrots, tomatoes, cucumbers
kidney beans
a hard boiled egg, some leftover crab meat (sub in any protein)
balsamic vinegar and a tsp olive oil.
(Put together from previously prepped ingredients)
1 green, 1/2 yellow, 1 red, 1 tsp
(Measure your ingredients for your exact containers)
Oatmeal with blueberries & poms
1 cooked yellow of oatmeal (1 uncooked blue = 1 cooked yellow) with cinnamon
pomegranate arils and blueberries,
skim milk, and chia seeds.
1 yellow, 1/2 purple, 1/2 orange
(I just do a splash of milk so I don't count it!)
Scrambled eggs
two eggs, scrambled
strawberries
carrots
a slice of (homemade) whole grain bread with a tsp kerrygold butter
1 red, 1/2 purple, 1/2 green, 1 yellow, 1 tsp
Kale salad and protein
kale salad with a side of carrots and dressing
two hard boiled eggs
three chicken meatballs (sub any protein)
1 1/2 red, 1 1/2 green, 1 tsp
Easy egg breakfast (or lunch or dinner)!
two hard boiled eggs with ground pepper
cooked carrots with pepper and olive oil
sweet potatoes with pepper and olive oil
1 1/2 green, 1 yellow, 1 tsp, 1 red
(Thrown together from previously prepped ingredients).
Your tsp amounts will depend on how many servings of carrots or sweet potatoes you make and how much olive oil you add when cooking)
Oatmeal
1 yellow oatmeal with cinnamon
a handful of raisins and splash of skim milk (I didn't count these!)
sliced almonds,
1/2 banana
1 yellow, 1/2 orange, 1 purple
My favorite salad
Lettuce, carrots, peppers
blueberries
sunflower seeds and pepitas
grilled chicken
one hard boiled egg
1 tsp olive oil
balsamic vinegar, pepper and garlic powder.
(Thrown together from previously prepped ingredients)
2 green, 1/2 purple, 1/2 orange, 1 1/2 red, 1 tsp
Here it is again with a side of homemade wheat bread and a little butter.
Add one yellow and 1 tsp for the bread and butter.
Chicken nachos
Homemade tortilla chips (two or three corn tortillas toasted with brushed olive oil on a griddle)
grilled chicken (from meal prep)
shredded cheddar cheese
a little bit of barbecue sauce
lettuce, tomatoes, carrots, greek yogurt
1 yellow, 1 tsp, 1 red, 1 blue, 2 green
Shrimp quesadilla
Shrimp (cooked on the stovetop from frozen with fresh lime juice, cilantro, pepper and garlic)
cheddar cheese
two corn tortillas
side of cooked carrots and green beans with olive oil
1 red, 1 yellow, 1 blue, 1 green, 1 1/2 tsp
Shredded chicken bowl
rice or quinoa (from prep)
shredded crockpot chicken (from prep)
lettuce, tomato
avocado (1/2 blue)
shredded cheese (1/2 blue)
1 yellow, 1 red, 1 green, 1 blue
easy chicken salad
lettuce, cucumbers, carrots
strawberries
rotisserie chicken
sliced almonds or sunflower seeds
feta cheese
1 tsp olive oil
balsamic vinegar or red wine vinegar
2 green, 1/2 purple, 1 red, 1/2 orange, 1/2 blue, 1 tsp
Some other meals I've eaten that were quick and easy because I used leftovers:
crab cake salad
a leftover crab cake
lettuce, tomatoes,
avocado
chopped hard boiled egg
balsamic vinegar and olive oil
avocado
chopped hard boiled egg
balsamic vinegar and olive oil
a banana
1 green, 1/2 blue, 1 1/2 red, 1 tsp
stuffed peppers
side of cooked carrots
bean burgers
leftover bean burger with cheddar cheese
lettuce
tomato
homemade whole wheat bun
Just a few healthy tasty lunches using some of our previously prepped items or last night's leftovers!
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