It’s the holiday season and we all have a millions things to do and life gets very hectic.  It is also a time when eating healthy can take a backseat - I find having quick healthy options on hand helps a lot.  This is a collection of tasty, quick and easy foods and tips I’ve put together while on my journey to lose a few pounds (150 lbs). I hope you find them helpful and inspiring on your journey to creating a healthy food plan for you and your family.

Please feel free to share your ideas for quick and healthy meals on the go or quick at home meals.

Lunches on the Go: 
Extend protein bar (stablizes blood sugar up to 9 hours, 11 grams protein, 150 calories), clementine or apple
Hard boiled egg, baby carrots
2 rice cakes with pear butter (no sugar added, only 30 calories); broccoli florets
Thermos with favorite protein low fat smoothie

Veggie dip - plain nonfat yogurt, season with herbs (garlic, dill, chives, basil, pepper).

Fruit dip - fruit flavored, vanilla or chocolate nonfat yogurt or plain yogurt with a tsp. of honey. This is very nice with a sliced apple or pear.

Cucumber Tomato Salad - 1 cucumber, 1 or 2 tomatos - cut into small chunks, (diced onion optional). Sprinkle with a little pepper, tiny bit of low fat parmesan cheese, a splash of apple cidar vinegar and a drizzle of extra virgin olive oil. Tastes even better if refrigerated for an hour or so before eating.

Salsa Rollup - dice together a tomato, some onion, garlic and a touch of Mrs. Dash (a bit of fresh parsley and\or cilantro is nice too). Place a small amount on a romaine lettuce leaf and roll up. Can also use a bok choy leaf. Optional: sprinkle with balsmic vinegar or for something different top each leaf with a dash of frozen vinegar (what ever is your favorite kind).

Roasted veggies - spray cooking tray with 0 calorie butter spray place veggies on tray and spray veggies. Baby carrots, sliced califlower, zucchini wedges are just a few of the options to try. 450 degree oven for approximately 30 minutes (time will vary depending on veggies). Check after 15 minutes and flip veggies, poke with a fork to determine tenderness and how much longer to cook.

Bake potato with skin - top with salsa, and\or spices and garlic. (approximately calories 200 to 250 depending on size of potato)

Grilled Cheese Sandwich - 2 slices of diet bread (80), 1 or 2 slices of nonfat cheese (30 calories each), (optional thin slice(s) of tomato), use 0 calorie butter flavor spray on pan and bread to toast.

Turkey Cabbage Combo - serving size: 4 oz. ground turkey (160 calories) and 1/4 head of savory cabbage (75 calories) (or regular cabbage) - take a lb of very lean ground turkey and divide into four equal pieces, shape them a bit on a cookie sheet - bake at 400 degrees for approx. 30 minutes (until cooked through). Remove outer leaves of head of cabbage cut into four wedges, cover with water in a bit pot, bring to a boil and cook till tender (using a spagetti pot works great because you can just lift the strainer out when done and let water drain out of the cabbage. Combine 4 oz of turkey with 1/4 head of cabbage in a bowl - add garlic, Mrs. Dash, and other seasonings to taste. Put the leftovers 3 storage containers for other meals. Optional additions: a little diced sauteed onion, tomato, and\or mushrooms (a half cup would be approx. 25 calories).

Jazzed Up French Cut Green Beans - saute (using 0 calorie butter-flavor spray, or small amount of broth, or water) in a large frying pan one small diced onion and one red pepper (or combo of any peppers you like), a large handful of mushrooms, and garlic cloves (as many as you like). When onions and peppers are tender, add to the pan 1 bag of frozen french cut green beans (160 calories). Continue cooking until heated through. This makes a large amount of colorful veggies. I divided it into four containers and topped each with a 4 oz small loaf of cooked ground turkey. A chicken breast or fish would be good too.

Comforting Oatmeal - make 1/2 to 1 cup of whole oatmeal. Optional: Add small amount of low fat vanilla soy or rice milk (or just add a bit more warm water for desired consistency). Add to taste splash of vanilla, Splenda brown sugar (or Sweet Perfection or Stevia), sprinkle of cinnamon and mix. When I have this for breakfast I usually make a 1/2 cup (150 calories) and it keeps me full for hours. But sometimes for dinner I want something warm and comforting and I will have a 1 cup serving of cooked oatmeal with fruit (half a banana, or a couple chopped up prunes). An added spoonful of organic no sugar added applesauce is also a great flavor enhancer. It is filling and oh so comforting, and good for you too.

Egg Combo Wraps (2 wraps = 1 serving) - This would make a great meal for breakfast, lunch or dinner. The added veggie combinations are endless and can be adapted to suit any one’s tastebuds or leftovers in the refrigerator. It’s also a healthy option to “sandwich” night dinners.

Suggested side dishes that would go well with this dish: romaine lettuce with cherry tomatoes (or sliced tomatoes), 1/2 cup soup, carrot and celery sticks, 1/2 or 1 cup steamed veggies.

Ingredients:
2 Pinata brand corn tortillas (for two = 110 calories, 40 mg sodium, 2 g protein, 23 carbs (8%), 0 sugar, 1 g. fat, 3 grams fiber)
All White egg whites from a container (3/4 cup = 90 calories, 275 mg sodium,18 g protein, 3 carbs, 0 sugar, 0 fat)
Added Veggies to equal approx. 1/2 cup (cooked chopped mushrooms, aspargus, peppers, onion, broccoli, spinach). Estimated calories 50ish.

Cooking for a Family while Dieting
This is can be very challenging, but with a little planning its definitely doable. By focusing on eating for fuel and healthy choices, meals can be made for everyone and you don’t have make something separate just for you. Everyone will benefit from eating healthy and all you need to do is stick to your portion (adding salad, fruit, or low fat soup if you are still hungry).

  • Plan a weekly menu so you are prepared.
  • Cook on the weekend and freeze meals ahead of time as often as you can. You can put your portion in a separate single container if you want to be extra sure you are controlling your portion size.
  • Start each meal with a quick green salad or small bowl of low fat soup.
  • Plan a meal of lean protein and a lot of veggies for everyone that suits your diet needs, then for the other members of the family add a small side dish of whole grain bread, pasta, long grain or brown rice.
  • Make one dish or crockpot meals from lean meats, veggies, low sodium items (leave out the starch ingredients and serve those separately for the family). With your serving add a side dish of steamed veggies and for the family serve with bread, baked potato, or over pasta or rice for the family.

Related Posts:
Snacks for 100 Calories or Less.
Homemade Protein Bars - try these instead of cookies

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