#and 1/2 salmon filet a cup of rice and veggies for dinner

[corvidcas]

i think part of the reason people are so hateful about fat people is because theyre not fat, even though they put little to no effort into their diet and daily activity levels. even if they dont live healthy lifestyles and theyre not trying to, and theyre still a "normal" weight. and because theyre ignorant and resistant to learning about how peoples bodily functions vary wildly, anyone who is fat must have brought it upon themselves by being extra lazy or extra glutinous and if they were normal they wouldnt be fat and its soooo easy to not be fat because look at them theyre not fat. which is so fucking stupid because so many people complain about how skinny people exist without "earning" how skinny they are, theyre literally just like that even if they eat tons of food because they're trying desperately not to be skinny. but the opposite cant be true for fat people apparently. fatness is always a direct consequence of abnormal habits apparently.

#e.txt #tw fatphobia mention #i know people assume skinny people eat nothing all the time too but every skinny ass mf i meet is like omg i can eat so much and not gain #anything teehee #and i see so many skinny ppl will flood comments of fat positive ANYTHING talking about how they hate being skinny so much and eat so much #to try to gain weight but its not working #like skinny ppl wont shut up about how hard it can be to gain weight but god forbid a fat person suggest its hard to loose weight bc then #theyre just being lazy. #ppl will tell me i should eat less to lose weight meanwhile im living off an orange and a cup of nuts for brunch #and 1/2 salmon filet a cup of rice and veggies for dinner #and i walk 8 hours a day 3 times a week. #if i eat less i will get nauseous i will get dizzy i will get a migraine and i will be a bitch #yes obviously this is a personal grievance but like am i wrong? #rant #probably less than a cup of rice even i make a cup and then split it in half with my partner and sometimes dont even finish it

[myfitnessjourney-2020]

Friday September 10th & Saturday, September 11th

Friday:

Breakfast 2 pm- two cups of coffee with creamer

Snack 4 pm- two hard boiled eggs and one apple. Small handful of blueberries

Dinner 9 pm- authentic Chinese Hot Pot made with thin strips of steak, mushrooms, potatoes, tofu, and rice noodles. Dipped meat and veggies in oil mixture made of sesame oil, rice vinegar, cilantro, green onion, and homemade garlic paste. Water to drink. Tiramisu for dessert.

Saturday:

Breakfast 1 pm- two cups of coffee with unsweetened almond/coconut milk. Added a few teaspoons of sugar. One pancake and two fried eggs with one whole banana

Snack 6:30 pm- a handful of salt and vinegar chips

Dinner 9 pm- homemade beef stew with canned corn, peas, whole carrots, onion, and elbow macaroni in tomato and beef broth. Side of cornbread. Overate by having two bowls and two slices of cornbread. Water to drink.

Exercise Log:

Friday was a rest day and we also had to help a friend again so she is staying with us over the weekend. We finally went to the grocery store so that took up most of the day. We also just spent time keeping our friend company and eating food food.

Saturday was day 26 of the challenge. I did all the workouts including the optional ab workout. I’m sorry I didn’t record. It just felt weird to do that with a guest over. I’ll try to do it next time.

The hardest part was the core and arms workout. It was pretty much entirely plank exercises for 10 minutes. My arms were shaking by the end of it, lol. But I do feel stronger. We also went for a short walk today since it wasn’t too hot.

Diary:

This weekend we finally got new groceries! I found an unsweetened bread and unsweetened plant based milk to replace my morning creamer. We also got a lot of fruit and vegetables. I wanted to get protein powder for smoothies and also some salmon filet but we didn’t have enough time to search for that. I may need to go out on my own to get those. The new replacement creamer is not as good as what I had before but it does prevent my blood sugar crashing that I will get later in the day. I also can’t help but add a little sugar to help the flavor. I’d rather eat 13 grams of sugar versus the 80 I was probably getting before.

Tomorrow is day 27, the second to final day of the challenge! I’ll be sure to do a final measurements tally. I’ve decided that I’d like to do Chloe tings lose weight challenge for 2021 instead of hourglass. I’m looking to lose more fat around my thighs, backside, and stomach. I don’t think the hourglass challenge is going to work for my goals right now. But maybe later.

I’ll check back in later. See you!

#fitness journal #fitness journey #weight log #weightloss #fitness #exercise #food log #meal log #chloe ting challenge #fitblr #working out

[eataroundtheworld-with-claudia]

Sensei Salmon with Sensational Shiitake

Not just another marinade - this one is hard to forget once you tasted it. Trust me!

Name of the dish: Sensei Salmon with Sensational Shiitake Culinary owner: ©laudia Number of  ingredients: 5 for the salmon, 4  for the shiitake Time to invest: 1,5 hours including  marinade Category: Savory, Lunch,  Dinner, Japanese, Gluten free

Ingredients:

For the salmon: 2 Salmon  filets, Ginger (20g), Garlic (4 cloves), 1 tbsp. honey, ¼ cup gluten free soy  sauce

For the shiitake mushrooms: 50 g dried mushrooms, 500 ml boiled water, 1/8 cup  gluten free soy sauce, 1/8 cup Konbu Katsuo Tsuyu Dashi (>use ¼ cup gluten-free soy sauce for the gluten free meal), 1 tbsp. brown sugar.

Side dish as preferred,  I used Jasmine rice and also onions and peppers from the oven.

Preparation

Always start with the dried shiitake by soaking them in 500 ml boiled water for about 30 minutes. Set them aside covered so the soaking process is more intense.

For the salmon marinade, cut the peeled ginger in fine stripes and add to a medium bowl. Add the pressed garlic, the honey and the soy sauce and mix it up well with a spoon. Put the salmon into the marinade. Cover and put into the fridge for 30 minutes.

In the meantime cut some additional veggies (peppers, onions, and carrots go well with the Japanese flavor), toss them in some olive or sesame oil, and add salt and pepper. Set aside.

Pre-heat the oven to 200°C circulating air. Put baking paper on the griddle and place the veggies on one side.

Remove the salmon from the fridge and prepare 2 aluminum foil pockets by placing the salmon and the marinade inside. Slightly close up the pockets, be careful that no marinade comes out from the pockets. This will make the salmon soft and rich in flavor. Place the griddle with the veggies and the salmon pockets in the oven and set the timer to 30 minutes.

Boil the rice or prepare any side dish of your choice

Put the soaked Shiitake mushrooms into a small pot on the stove, use ½ cup of the now brown soaking water and add it to the pot with the mushrooms. Further add the soy sauce and Konbu Katsuo Tsuyu Dashi as well as the brown sugar to it. Cook on medium high for 15 minutes and on low for 15 minutes. The longer it simmers, the more intense the sauce becomes.

Place everything on a plate and make sure you get a lot of the flavorful salmon marinade on top of the rice or veggies. The Shiitake mushrooms have a rich flavor and are a sensation.

Itadakimasu (Enjoy your meal).

#savory #lunch #dinner #japanese #glutenfree #itadakimasu #cookingwithlove #foodporn #foodcreations #fabtaste #recipes #foodblogger #foodpics #salmon #shiitake #soysauce #鮭 #いただきます

[stunnerbody]

4 easy, healthy dinner ideas! (*Swipe for detailed info on each meal*) . Not sure what to eat for dinner? I got you covered! I love making vibrant and delicious meals that leave you feeling satisfied but not overly stuffed. Some common themes between the meals: . ✔️ all include some high fiber veggies ✔️ a good amount of protein to help satiate your appetite ✔️ some form of healthy, whole food carbs ✔️ most include some healthy fats 😋 . I also made sure to include an option for my veggie/vegan friends because I’m all about supporting the healthy lifestyle that fits you best 💫 Don’t forget to customize your portion sizes to your goals and needs! Details below: . Dinner option 1: 1-2 grilled chicken thighs (seasoning of choice), steamed green beans & a stuffed sweet potato. . Dinner option 2: 4-6 oz grass fed steak, romaine lettuce leaves, onion, corn, black beans, tomatoes, cilantro, & sautéed bell peppers (Option to add avocado or salsa). . Dinner option 3: wild salmon filet, 1/2 cup - 1 cup white rice, sautéed bell peppers, & roasted or sautéed multi color bell peppers. . Dinner option 4: 113g sautéed tempeh, 1 cup mixed greens, 1/2-1 cup tomatoes, 1/2 - 1 cup lentils, 1/4 cup red onion, 1/2 avocado, 1-2 tsp balsamic glaze. . Let me know which one is your fav! Xoxo, @meowmeix . . #mealprep #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #fitmeals #protein #cleaneating #snacks #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneats #foodprep #foodforfuel #mealpreponfleek #snackideas #FoodDiary #healthysnack #caloriecounting #superfood #healthyfats

[nomorelonelydays]

Ngl, I’m trying to lose weight, I’d be interested in hearing about your diet plan.

OKAY! under a cut for the people who don’t want to read

so backstory: when i came back from college i had straight up gained 28 pounds. lemme tell you. burritos are amazing. quesadillas are amazing. i had access to fries and pizza and even the salad i was drenching with thousand island dressing. i ate like i was possessed because i figured I’d be walking around campus a lot anyways so I’d burn it off. but then my workload piled on and i couldn’t find the time to go to the gym. I studied late into the night at 3am many many times and the combination of late night Panda Express, Burger King, and sugar bomb caramel frappacinos did me in. college diets are scary. delicious, but scary. 

so when i graduated i did go to a dietitian and from Aug 1 - Aug 30, I lost 20 of those 28 lbs from portion control and eating 2 meals a day - breakfast and lunch (I don’t really get hungry for dinner unless I don’t plan my portions right). Breakfast is usually half a slice of bagel and a hardboiled egg. Lunch I eat right on time at around 12 PM, and I try to keep it as low carb as possible. Like 1 or two slices or bread or a roll or a bit of rice - i’m not gonna feel too guilty about that. But I’d load up on veggies and 1 salmon filet or chicken breast on one plate, and I wouldn’t go for seconds. If I feel a little bit hungry before I asleep at around 9-10PM, I have maybe a quarter of a cup of soymilk (like that’s another thing: if I get hungry at night while dieting, I eat or else I’m gonna regret those stomach acids.  Also I can’t fall asleep if I’m hungry.)  

As for exercise! People have suggested jogging/running, but I’ve tried that and as a very much not athletic person at all, it just made me sweaty and hungry and I probably just ate back all calories I lost. Plus I eventually hurt my ankles running – yall turns out your feet hitting the pavement is really hard on your ankles. But definitely being on your feet and doing like a brisk walk for 20 min around the neighborhood is always good. I find that a lot of weight loss is diet-based though, at least for me. 

#I'm 5'7 btw #and pre-diet i was on the lower end of overweight #and I'd be really tired all the time and wouldn't want to move #I'm back down to a normal weight for my height #but my ideal weight is about 8 lbs away #so! wish bee luck #and good luck to you! #just a thing though like this is completely not me giving medical advice like everyone has different body types #and I'm certainly not a dietitian #but that's the gist of it! portion control #i also don't eat a real meal after 5 pm because thats when my metabolism slows to snail crawl #ALSO no sugar #ask bee

[ideahood58-blog]

Firecracker Salmon with Peach Avocado Salsa

Sep 10

Delicious baked sweet and spicy firecracker salmon topped with an unbelievable delicious peach avocado salsa. A healthy weeknight meal that everyone will love!

Who else is ready to slide into cozy slippers, put on fleece pajamas (or an adorable oversized sweater), make a cup of hot chocolate, watch reruns of Felicity and get ready for some beautiful crisp fall weather?

Same!

However, we’ve still got a few weeks of delicious end-of-summer produce to enjoy including juicy peaches, fresh garden herbs and heart-healthy creamy avocados. Thankfully, I’ve got a delicious healthy recipe for you to enjoy before summer ends.

Say hello to this beautiful salmon recipe with a scrumptious, fresh peach avocado salsa. I have literally never been more obsessed with a fruit salsa in my life.

Can we talk about the delicious firecracker marinade for a sec?! It makes the salmon taste both sweet + a little spicy and pairs well with the sweetness of the peaches and the creaminess of the avocado. Healthy eating has never been this beautiful.

By the way, if you still have extra peaches leftover, I highly suggest my gluten free peach crisp for dessert!

Now I know that a lot of us get intimidated when cooking salmon, but it’s easier than you think. First, I recommend baking salmon — it’s an easy way to ensure that it stays moist and together. There are plenty of other methods but this is by far my favorite.

How to bake salmon:

Step 1: Preheat oven to 400 degrees F.

Step 2: Line a baking sheet with parchment paper.

Step 3: Place marinated or seasoned salmon skin side down on baking sheet.

Step 4: For every inch of thickness, bake for 15 minutes. Generally my salmon is usually perfect around 18 minutes.

Step 5: Flake salmon with a fork and serve!

What to serve salmon with:

I suggest brown rice, black forbidden rice (my fav), quinoa, veggies, or a side salad. It’s totally up to you though.

I hope you love this delicious salmon recipe. If you make it, leave a comment below and don’t forget to rate the recipe so others can see how you liked it!

Firecracker Salmon with Peach Avocado Salsa

Author: Monique of AmbitiousKitchen.com

Recipe type: Salmon, Gluten Free, Healthy Dinner

Prep time:  15 mins

Cook time:  15 mins

Total time:  30 mins

For the salmon

1 ½ pounds salmon

2 tablespoons avocado oil or olive oil

2 tablespoons reduced-sodium soy sauce

2 tablespoons balsamic vinegar

1/2 tablespoon honey

3 cloves garlic, finely minced

1 teaspoons red pepper flakes

1/2 teaspoon cayenne pepper

1 teaspoon freshly grated ginger

For the peach salsa

1 avocado, diced

1 peach, diced

3 tablespoons finely diced red onion

1 jalapeño, seeded and diced

2 tablespoons finely diced cilantro

1 lime, juiced

Salt & freshly ground black pepper, to taste

Make your salmon marinade: In a small bowl whisk together avocado oil, soy sauce, balsamic vinegar, honey, garlic, crushed red pepper, and ginger.

Add your salmon to a large bowl skin side up (so that the salmon sits in the sauce) and pour marinade over the top. Cover and place salmon in the fridge for no more than 1 hour

While your salmon is marinating, make your peach salsa. Add avocado, peach, red onion, jalapeño, cilantro, lime juice, salt, and pepper to a medium sized bowl and mix until well-combined.

Once ready to bake salmon, preheat your oven to 400 degrees F. Place salmon on a large baking sheet lined with parchment paper, and place marinated salmon skin side down. Bake for 15-20 minutes or until salmon easily flakes with fork. Top salmon with peach avocado salsa and serve with brown rice, black rice quinoa, or extra veggies for a full meal. Serves 4.

Directions for grilling the salmon: Preheat a gas grill over medium-high heat. I would also lightly brush both sides of the salmon (including the skin) with a bit of olive oil to prevent sticking. Be sure to also generous oil your grill. Place salmon skin side down first on grill, close grill lid and grill about 6-8 minutes. Carefully flip salmon and cook 6-8 more minutes or until cooked well. Salmon is tricky, but it's best to undercook rather than overcook your filets.

3.5.3251

Pin this salmon recipe:

Source: https://www.ambitiouskitchen.com/firecracker-salmon-with-peach-avocado-salsa/

#read more #see more #check it out #interesting #learn more

[derrickappleus]

Curried Salmon and Roasted Sweet Potatoes

There are as many different ways to prepare salmon as there are reasons to love it. In fact, this versatility itself is one of the main reasons that salmon should be your go-to protein. Although this tasty, heart-healthy fish packs plenty of flavor of its own, it still pairs well with a wide variety of different flavors and seasonings. From zesty lemon salmon to rich garlic and mushroom recipes or fresh Mediterranean versions, there’s really no wrong way to prepare salmon. Hey, if we’re to believe Cynthia Nixon, it’s even good on a cinnamon raisin bagel! Clearly there’s nothing salmon can’t do, and this Curried Salmon and Roasted Sweet Potatoes recipe proves it.

This curried salmon recipe is here to shake things up in the world of salmon dinners. Curry’s signature flavor and slightly spicy characteristic create another amazing baked salmon recipe to add to your rotation. This simple recipe for Curried Salmon and Roasted Sweet Potatoes makes it super easy to build a ton of flavor, all in one meal.

A Warm And Spicy Take On Baked Salmon

I love finding new ways to incorporate curry into recipes. Its warm, unique flavor really makes a dish stand out. Even your go-to chicken or shrimp dishes become new and exciting when you find a curried version.

This Curried Salmon and Roasted Sweet Potatoes recipe really spices up your salmon dinner repertoire. Easy, delicious, and unique, it’s the kind of recipe that makes you say, “Why haven’t I been making this for years?” Chances are good that, once you try it, it will probably become a staple in your weeknight rotation for years to come.

The salmon is brushed in a seasoning that’s sweet, savory, and spicy – all at the same time! Made with curry powder, honey, lime zest, and crushed peppers, this warm and tasty salmon is seasoned to perfection. It only needs to bake for about ten to fifteen minutes to achieve the perfect flaky–yet firm–fillet.

This salmon is delicious when served over rice noodles for more of a Thai red curry effect. It’s also great served with your favorite veggies or other go-to sides, which of course brings me to…

Thyme Roasted Sweet Potatoes

You can’t have Curried Salmon and Roasted Sweet Potatoes without roasted sweet potatoes, now can you? Of course, you can serve this salmon with whatever you want. It’s almost guaranteed to go well with any of your favorite sides.

That said, about 90 percent of the time, the hardest part about getting dinner on the table is just figuring out what to make in the first place. After all that work, if you still have to plan a side, you may decide not to start cooking at all.

To make your life a little bit easier, I’ve thrown in this easy recipe for roasted sweet potatoes. Sweet and savory, they’re the perfect side for this curried salmon. Meanwhile, they cook at 400 degrees (the same oven temp you’ll use for the salmon), which makes everything a whole lot quicker and easier.

Easy, flavorful, and complete with a built-in side! This Curried Salmon and Roasted Sweet Potatoes recipe is your newest weeknight lifesaver. Enjoy!

<![CDATA[ {"@context":"http:\/\/schema.org","@type":"Recipe","description":"Yield: 4 servings | Serving Size: 1\/2 cup potatoes, 1 salmon filet | Calories: 353 | Total Fat: 20 g | Saturated Fat: 4 g | Trans Fat: 0 g | Carbohydrates: 18 g | Fiber: 3 g | Sugar: 5 g | Protein: 25 g | Cholesterol: 62 mg | Sodium: 347 mg | SmartPoints (Freestyle): 4 |","image":"https:\/\/skinnyms.com\/wp-content\/uploads\/2018\/11\/Curried-Salmon-and-Roasted-Sweet-Potatoes-Dinner.jpg","recipeIngredient":["For the Sweet Potatoes: \r","2 large sweet potatoes, peeled and cut into 1 inch cubes\r","1 tablespoon olive oil\r","1\/2 teaspoon Kosher salt\r","1 teaspoon dried thyme leaves (not ground thyme)\r","For the Salmon:\r","1 teaspoon curry powder\r","1 teaspoon honey\r","1\/2 teaspoon lime zest\r","1 teaspoon olive oil\r","Pinch of crushed red pepper flakes\r","4 (4 ounce) salmon filets"],"name":"Curried Salmon and Roasted Sweet Potatoes","recipeInstructions":["For the Potatoes:\r","Preheat the oven to 400 degrees. \r","\r","In a large bowl, toss together the potatoes, oil, salt, and thyme until the potatoes are coated in all ingredients. Spread the potatoes in an even layer on the baking sheet and bake for about 20 minutes or until soft, stirring the potatoes about half way though.\r","\r","For the Salmon:\r","While the potatoes are cooking, line a baking sheet with foil and spray with nonstick spray. Keep the oven set to 400 degrees.\r","\r","In a small bowl, combine all the ingredients except the salmon, and mix well. Lay the salmon skin side down on the baking sheet and brush the curry mixture over top. Let sit for about 5 minutes and then bake the salmon for 10 to 15 or until the fish is flaky and firm. Serve with potatoes on the side."]} ]]>

Print

Curried Salmon and Roasted Sweet Potatoes

Yield: 4 servings | Serving Size: 1/2 cup potatoes, 1 salmon filet | Calories: 353 | Total Fat: 20 g | Saturated Fat: 4 g | Trans Fat: 0 g | Carbohydrates: 18 g | Fiber: 3 g | Sugar: 5 g | Protein: 25 g | Cholesterol: 62 mg | Sodium: 347 mg | SmartPoints (Freestyle): 4 |

Ingredients

For the Sweet Potatoes:

2 large sweet potatoes, peeled and cut into 1 inch cubes

1 tablespoon olive oil

1/2 teaspoon Kosher salt

1 teaspoon dried thyme leaves (not ground thyme)

For the Salmon:

1 teaspoon curry powder

1 teaspoon honey

1/2 teaspoon lime zest

1 teaspoon olive oil

Pinch of crushed red pepper flakes

4 (4 ounce) salmon filets

Instructions

For the Potatoes:

Preheat the oven to 400 degrees.

In a large bowl, toss together the potatoes, oil, salt, and thyme until the potatoes are coated in all ingredients. Spread the potatoes in an even layer on the baking sheet and bake for about 20 minutes or until soft, stirring the potatoes about half way though.

For the Salmon:

While the potatoes are cooking, line a baking sheet with foil and spray with nonstick spray. Keep the oven set to 400 degrees.

In a small bowl, combine all the ingredients except the salmon, and mix well. Lay the salmon skin side down on the baking sheet and brush the curry mixture over top. Let sit for about 5 minutes and then bake the salmon for 10 to 15 or until the fish is flaky and firm. Serve with potatoes on the side.

4.36

https://skinnyms.com/curried-salmon-and-roasted-sweet-potatoes/

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source https://skinnyms.com/curried-salmon-and-roasted-sweet-potatoes/ source https://skinnymscom.blogspot.com/2018/11/curried-salmon-and-roasted-sweet.html

[bostonfly]

A friend is doing this Noom thing...

Breakfast Breakthroughs

Make an omelet with 1 egg and 2 egg whites instead of 3 whole eggs.

Choose a whole grain english muffin instead of a bagel.

Spread 2 tbsp. sugar-free jam on an english muffin instead of 1 tsbp. butter.

Replace ½ cup of granola with ½ cup of oatmeal cooked in water.

Have 3 slices turkey bacon instead of 3 slices regular bacon.

Replace fried eggs with hard boiled eggs.

Top toast with 1 tbsp. of peanut butter instead of 2 tbsps.

Cook ½ cup of oatmeal 1 cup of water instead of 1 cup of milk.

Sweeten oatmeal with cinnamon instead of milk and sugar.

Replace 3 oz. pork sausage with 3 oz. lean turkey sausage.

Top pancakes with ½ cup berries instead of 2 tbsps. maple syrup.

Lighter Lunches

Skip the second piece of bread to make an open face sandwich.

Top a salad with tuna packed in water instead of tuna packed in oil.

Add lettuce and tomato to a sandwich instead of 1 slice of cheese.

Make egg salad with low-fat plain greek yogurt instead of mayonnaise.

Sweeten up a salad with ¼ cup of fresh raspberries instead of ¼ cup dried cranberries.

Make a sandwich on a sandwich thin instead of on a bun.

Dress a salad with fresh squeezed lemon or 1 tbsp. balsamic vinegar instead of 2 tbsps. regular salad dressing.

Make a sandwich with 3 oz. lean turkey rather than 3 oz. roast beef.

Spread mustard on your sandwich instead of mayonnaise.

Turn your pita wrap into a lettuce wrap.

Serve a sandwich with 1 cup of raw vegetables instead of 1 serving of pretzels.

Downsize your wrap by using a small tortilla rather than a large one.

Dinner Developments

Replace half of the beans in a chili recipe with an equivalent amount of mushrooms.

Make a meatloaf with 98% lean ground beef instead of regular beef.

Trim the fat off of your meat or poultry before cooking.

Broil a 3 oz. steak instead of pan frying it in butter or oil.

Skip the skin of rotisserie chicken.

Swap 4 oz. of salmon for 4 oz. tilapia.

Replace linguini pasta with spiralized zucchini noodles.

Swap spaghetti squash for spaghetti.

Leave the cheese out of homemade pesto sauce.

Top your pasta with ¼ cup marinara sauce instead of  ¼ cup alfredo sauce.

Make a turkey burger instead of a beef burger.

Serve your burger on a lettuce bun rather than on a regular bun.

Make a pizza on a light pita or tortilla instead of store-bought crust, pizza, or delivery.

Roast vegetables in a few spritzes of cooking spray and spices instead of in a tbsp. of oil.

Saute vegetables in vegetable broth instead of oil.

Steam vegetables instead of roasting or sauteeing them in oil.

Top steamed vegetables with hot sauce instead of butter.

Replace half of the meat in your meat sauce with vegetables like zucchini, spinach, and mushrooms.

Serve your favorite wing sauce with baked cauliflower instead of fried chicken.

Top pasta with 2 tbsps. light parmesan cheese instead of ¼ cup of regular, full-fat cheese.

Serve a stir-fry over 1 cup of cauliflower rice instead of ½ cup of regular rice.

Top a baked potato with ¼ cup fat-free greek yogurt instead of regular sour cream.

Make a cauliflower mash instead of mashed potatoes.

Bake 1 sweet potato cut into ‘fries’, instead of deep frying regular potato fries.

Serve dinner on a small side plate instead of a large plate.

Invest in non-stick cookware so you don’t have to add butter or oil when cooking.

Leave 4-5 bites on your plate at each meal.

Smarter Snacks

Snack on a small apple instead of 1 cup dried apple slices.

Snack on 1 cup of celery sticks with peanut butter instead of an apple with peanut butter.

Opt for fruit packed in water instead of juice.

Swap a serving of chips with 3 cups of plain air-popped popcorn.

Order a kid-sized popcorn at the movie theater.

Top popcorn with herbs and spices instead of butter and oil.

Munch on ½ cup edamame instead of ¼ cup raw almonds.

Swap a ¼ cup salted almonds for a 1 serving of lightly salted pretzels.

Serve up hummus with 1 cup of raw veggies instead of 1 serving of crackers.

Munch on a serving of tortilla chips with ¼ cup of salsa instead of ¼ cup queso.

Make homemade tortilla chips by slicing a small pita bread into triangles, spraying it with cooking spray, and seasoning it with garlic powder and salt.

Swap ½ cup of full-fat yogurt with ½ cup low-fat greek yogurt.

Snack on 2 whole grain rice cakes with peanut butter instead of 2 slices of toast with peanut butter.

Drink Do-Overs

Skip the sugar and syrups in your morning coffee.

Make a latte with non-fat milk instead of 2% milk.

Order a flavorful cup of herbal tea instead of a sugary flavoured coffee.

Swap a can of regular soda with a can of carbonated water.

Replace a glass of orange juice with a big glass of lemon water.

Add juice ice cubes to a glass of water instead of pouring yourself a glass of juice.

Freshen up with lemon water instead of lemonade.

Have a small glass of wine or beer instead of a sugary cocktail.

Make a drink with seltzer instead of tonic.

Diet-Friendly Desserts

Treat yourself to a small scoop of ice cream in a bowl instead of a waffle cone.

Enjoy a scoop of frozen yogurt instead of full-fat ice cream.

Satisfy your sweet tooth with yogurt and berries instead of ice cream.

Replace a bag of skittles with a cup of mango (nature’s candy!).

Skip the crust and sautee apples in cinnamon for a healthy “slice” of apple pie.

Replace an entire chocolate bar with 5 strawberries dipped in half a melted chocolate bar.

Enjoy a small donut instead of a large muffin.

Replace a popsicle with ½ cup frozen grapes.

Use applesauce or pumpkin puree instead of oil in homemade baked goods.

Split any dessert with a loved one.

Restaurants Renovations

Skip the bread basket.

Enjoy a minestrone soup instead of cream of vegetable.

Order a cup of soup instead of a bowl.

Haver a salad with cheese or croutons — not both.

Choose a light italian dressing instead of creamy ranch or caesar.

Order salad dressing on the side and lightly dip your fork in the dressing before each bite.

Order a soup and a small salad instead of large entree.

Opt for a quarter chicken breast instead of a chicken leg.

Have a side salad instead of french fries.

Order steamed rice rather than fried rice.

Enjoy a bowl of plain penne pasta instead of tortellini.

Have a leaner 4 oz. filet mignon instead of fattier 4 oz. prime rib.

Swap a baked potato for steamed vegetables.

Choose a grilled chicken breast instead of chicken tenders.

Order a grilled fish taco instead of a fried fish taco.

Opt for sashimi (raw fish) instead of sushi (fish on top of rice).

Treat yourself to a slice of vegetarian pizza instead of pepperoni pizza.

Share a restaurant entree with a family member or friend.

#food & drink #diet #bumming me out

[thepoochgranny]

HERE IS THE PLAN! The Plan will show you each day what you’ll be eating for breakfast, lunch, and dinner. The time you’ll be eating and how much you’ll be eating on the “7 Day Clean Eating Meal Plan”. Day One 7am Breakfast 2 slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia 10am Snack Fruit smoothie (1/2 banana, 4 strawberries, 1 cup almond milk, ice) 12pm Lunch Grilled chicken salad with 2 tbsp light balsamic vinaigrette, topped with unlimited veggies 3pm Snack 1 apple with 2 tbsp of peanut or almond butter 5pm Dinner Muffin Tin Tacos (see recipe) 8pm Snack Protein Shake (see recipe) Day Two 7am Breakfast ½ grapefruit with 1 cup Greek Yogurt and one piece of toast 10am Snack Handful of almonds with 1 banana 12pm Lunch 6oz sirloin with brown rice and asparagus 3pm Snack 1.5 cups Natural air-popped popcorn 5pm Dinner Black Bean Burgers (see recipe) 8pm Snack 2 tbsp Cottage cheese with handful of strawberries Day Three 7am Breakfast Blueberry protein muffins (see recipe) 10am Snack Handful of almonds with 1 banana 12pm Lunch 1 salmon filet with brown rice and half an avocado 3pm Snack Strawberries with 2 tbsp cottage cheese 5pm Dinner Lean Pot Roast with brown rice and veggies (see recipe) 8pm Snack Protein Shake (see recipe) Day Four 7am Breakfast 2 slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia 10am Snack 3 boiled eggs with handful of almonds 12pm Lunch Grilled chicken salad with 2 tbsp light balsamic vinaigrette, topped with unlimited veggies 3pm Snack 5 whole grain crackers with 2 oz lowfat cheddar cheese 5pm Dinner Grilled Spicy Shrimp Tacos (see recipe) 8pm Snack 2 tbsp Cottage cheese with handful of strawberries Day Five 7am Breakfast 2 Ham & Egg Cups (see recipe) with one piece of toast 10am Snack 3 boiled eggs with handful of almonds 12pm Lunch 1 filet of tilapia with brown rice and half an avocado 3pm Snack 2tbsp Hummus with baby carrots 5pm Dinner Zesty Turkey Meatballs with brown rice & veggies (see recipe) 8pm Snack Protein Shake (see recipe) Day Six 7am Breakfast ½ Grapefruit with 3 boiled eggs 10am Snack Handful of almonds with 1 banana 12pm Lunch 1 grilled chicken breast with 1 sweet potato and 1 cup of broccoli 3pm Snack 2 boiled eggs and a handful of almonds 5pm Dinner Easy Crockpot Turkey Chili (see recipe) 8pm Snack 1 piece string cheese & handful of almonds Day Seven 7am Breakfast 2 slices of turkey bacon with ½ cup oatmeal with cinnamon and stevia 10am Snack 3 boiled eggs with handful of almonds 12pm Lunch 1 Salmon Filet with Brown Rice & Half an Avocado 3pm Snack 1 apple with 2 tbsp of peanut or almond butter 5pm Dinner Lean Meatloaf (see recipe) 8pm Snack 2 tbsp Cottage cheese with handful of strawberries Margaret Bond July 2017 www.ThePoochGranny.com

#www.thepoochgranny.com #7 day meal plan #7 day challenge #menu #mealplan #healthy meals #protein shakes #clean food #cleaneating #clean #healthylifestyle #healthy

[neilmillerne]

What a Delicious & Filling 400-Calorie Dinner Looks Like

When it comes to creating a satisfying meal, fewer calories doesn’t necessarily mean less satisfaction. It’s a lot easier to create filling, delicious dinners at a conservative 400-calorie count by sticking to nutrient-dense foods that bring fiber, lean protein and healthy fat to the table. That means more flavor, with fewer empty calories.

Recipes that include beans, fish, lean meats like chicken and turkey, low-fat dairy, whole grains, plant-based fats and vegetables help keep you full while eating less. Non-starchy vegetables and greens (think asparagus, tomatoes, spinach and peppers) are another secret weapon for adding lots of volume without loading up on calories, so you can fill your whole plate and not feel deprived.

READ MORE > WHAT 2,000 CALORIES LOOKS LIKE [INFOGRAPHIC]

The final key to making delicious meals that don’t go overboard on calories is adding a hit of flavor. Spices and fresh herbs, plus additions like garlic, ginger and fresh citrus, kick up the flavor of your meals with limited calories. Try these four flavorful dishes that fill the bill.

Ingredients

2 teaspoons olive oil

1 clove garlic, minced

1 cup raw spinach

1/2 cup cherry tomatoes, halved

1 1/2  cups spaghetti squash, cooked and shredded

1/2 cup chickpeas, drained and rinsed

1 ounce crumbled feta

Directions

Heat the olive oil in a saute pan over medium-high heat. Add the garlic, spinach and tomatoes and cook for 4–5 minutes, until the spinach is wilted and the tomatoes are soft.

Add the spaghetti squash and chickpeas and toss to combine. Top with crumbled feta.

Recipe makes 1 serving.

Nutrition Information: Calories: 387; Total Fat: 17g; Saturated Fat: 6g; Carbohydrate: 49g; Dietary Fiber: 10g; Protein: 13g

Ingredients

1 4-ounce filet salmon

15 asparagus spears

1 cup green beans

1/2 teaspoon chopped fresh thyme

Juice of 1/2 lemon

1/4 cup uncooked quinoa

Directions

Heat the oven to 400°F. Line a sheet pan with foil or parchment paper.  Place the salmon filet, asparagus and broccoli on the sheet pan in a single layer. Sprinkle with thyme and lemon juice and roast for 10–15 minutes, until the salmon is cooked through.

Meanwhile, cook the quinoa according to package directions. Serve the salmon and veggies over the quinoa.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 10g; Saturated Fat: 1g; Carbohydrate: 41g; Dietary Fiber: 6g; Protein: 36g

Ingredients

1/2 teaspoon olive oil

1/4 cup onion, chopped

1/2 cup red bell pepper, chopped

1 cup canned diced tomatoes

1/2 cup black beans, drained and rinsed

1/2 cup sweet potato, diced

1/4 cup water

1 teaspoon smoked paprika

2 teaspoons chili powder

1 teaspoon ground cumin

1/4 avocado, diced

2 tablespoons nonfat plain Greek yogurt

Directions

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and peppers and cook for 3–4 minutes, until just softened.

Add the diced tomatoes, black beans, sweet potato, water, smoked paprika, chili powder and cumin. Bring to a simmer, cover and cook for 15–20 minutes, until the sweet potato is tender. Serve topped with avocado and Greek yogurt.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 9g; Saturated Fat: 2g; Carbohydrate: 62g; Dietary Fiber: 17g; Protein: 16g

Ingredients

3 ounces chicken breast, cooked and shredded

1/2 cup brown rice, cooked

1 cup broccoli florets

1/2 cup carrots, diced

1 tablespoon natural peanut butter

1 tablespoon light coconut milk

2 teaspoons rice vinegar

1 teaspoon soy sauce

1/2 teaspoon honey

1/2 teaspoon fresh ginger, grated

1 tablespoon cilantro, chopped

1 lime wedge

Directions

Place the broccoli and carrots in a microwave-safe bowl with a splash of water. Microwave 3–4 minutes, until tender. Alternately, place broccoli and carrots in a steamer basket over boiling water. Cover and steam for 6–7 minutes, until tender.

Drain remaining water and add the cooked chicken and brown rice to the bowl.

In a small bowl, whisk together peanut butter, coconut milk, rice vinegar, soy sauce and ginger. Pour the peanut sauce over the chicken, rice and veggies. Top with cilantro and a squeeze of lime.

Recipe makes 1 serving.

Nutrition Information: Calories: 402; Total Fat: 13g; Saturated Fat: 3g; Carbohydrate: 44g; Dietary Fiber: 7g; Protein: 29g

The post What a Delicious & Filling 400-Calorie Dinner Looks Like appeared first on Under Armour.

http://ift.tt/2vjYDBh

#What a Delicious &amp; Filling 400-Calorie Dinner Looks Like

[albertcaldwellne]

What a Delicious & Filling 400-Calorie Dinner Looks Like

When it comes to creating a satisfying meal, fewer calories doesn’t necessarily mean less satisfaction. It’s a lot easier to create filling, delicious dinners at a conservative 400-calorie count by sticking to nutrient-dense foods that bring fiber, lean protein and healthy fat to the table. That means more flavor, with fewer empty calories.

Recipes that include beans, fish, lean meats like chicken and turkey, low-fat dairy, whole grains, plant-based fats and vegetables help keep you full while eating less. Non-starchy vegetables and greens (think asparagus, tomatoes, spinach and peppers) are another secret weapon for adding lots of volume without loading up on calories, so you can fill your whole plate and not feel deprived.

READ MORE > WHAT 2,000 CALORIES LOOKS LIKE [INFOGRAPHIC]

The final key to making delicious meals that don’t go overboard on calories is adding a hit of flavor. Spices and fresh herbs, plus additions like garlic, ginger and fresh citrus, kick up the flavor of your meals with limited calories. Try these four flavorful dishes that fill the bill.

Ingredients

2 teaspoons olive oil

1 clove garlic, minced

1 cup raw spinach

1/2 cup cherry tomatoes, halved

1 1/2  cups spaghetti squash, cooked and shredded

1/2 cup chickpeas, drained and rinsed

1 ounce crumbled feta

Directions

Heat the olive oil in a saute pan over medium-high heat. Add the garlic, spinach and tomatoes and cook for 4–5 minutes, until the spinach is wilted and the tomatoes are soft.

Add the spaghetti squash and chickpeas and toss to combine. Top with crumbled feta.

Recipe makes 1 serving.

Nutrition Information: Calories: 387; Total Fat: 17g; Saturated Fat: 6g; Carbohydrate: 49g; Dietary Fiber: 10g; Protein: 13g

Ingredients

1 4-ounce filet salmon

15 asparagus spears

1 cup green beans

1/2 teaspoon chopped fresh thyme

Juice of 1/2 lemon

1/4 cup uncooked quinoa

Directions

Heat the oven to 400°F. Line a sheet pan with foil or parchment paper.  Place the salmon filet, asparagus and broccoli on the sheet pan in a single layer. Sprinkle with thyme and lemon juice and roast for 10–15 minutes, until the salmon is cooked through.

Meanwhile, cook the quinoa according to package directions. Serve the salmon and veggies over the quinoa.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 10g; Saturated Fat: 1g; Carbohydrate: 41g; Dietary Fiber: 6g; Protein: 36g

Ingredients

1/2 teaspoon olive oil

1/4 cup onion, chopped

1/2 cup red bell pepper, chopped

1 cup canned diced tomatoes

1/2 cup black beans, drained and rinsed

1/2 cup sweet potato, diced

1/4 cup water

1 teaspoon smoked paprika

2 teaspoons chili powder

1 teaspoon ground cumin

1/4 avocado, diced

2 tablespoons nonfat plain Greek yogurt

Directions

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and peppers and cook for 3–4 minutes, until just softened.

Add the diced tomatoes, black beans, sweet potato, water, smoked paprika, chili powder and cumin. Bring to a simmer, cover and cook for 15–20 minutes, until the sweet potato is tender. Serve topped with avocado and Greek yogurt.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 9g; Saturated Fat: 2g; Carbohydrate: 62g; Dietary Fiber: 17g; Protein: 16g

Ingredients

3 ounces chicken breast, cooked and shredded

1/2 cup brown rice, cooked

1 cup broccoli florets

1/2 cup carrots, diced

1 tablespoon natural peanut butter

1 tablespoon light coconut milk

2 teaspoons rice vinegar

1 teaspoon soy sauce

1/2 teaspoon honey

1/2 teaspoon fresh ginger, grated

1 tablespoon cilantro, chopped

1 lime wedge

Directions

Place the broccoli and carrots in a microwave-safe bowl with a splash of water. Microwave 3–4 minutes, until tender. Alternately, place broccoli and carrots in a steamer basket over boiling water. Cover and steam for 6–7 minutes, until tender.

Drain remaining water and add the cooked chicken and brown rice to the bowl.

In a small bowl, whisk together peanut butter, coconut milk, rice vinegar, soy sauce and ginger. Pour the peanut sauce over the chicken, rice and veggies. Top with cilantro and a squeeze of lime.

Recipe makes 1 serving.

Nutrition Information: Calories: 402; Total Fat: 13g; Saturated Fat: 3g; Carbohydrate: 44g; Dietary Fiber: 7g; Protein: 29g

The post What a Delicious & Filling 400-Calorie Dinner Looks Like appeared first on Under Armour.

http://ift.tt/2vjYDBh

#What a Delicious &amp; Filling 400-Calorie Dinner Looks Like

[almajonesnjna]

What a Delicious & Filling 400-Calorie Dinner Looks Like

When it comes to creating a satisfying meal, fewer calories doesn’t necessarily mean less satisfaction. It’s a lot easier to create filling, delicious dinners at a conservative 400-calorie count by sticking to nutrient-dense foods that bring fiber, lean protein and healthy fat to the table. That means more flavor, with fewer empty calories.

Recipes that include beans, fish, lean meats like chicken and turkey, low-fat dairy, whole grains, plant-based fats and vegetables help keep you full while eating less. Non-starchy vegetables and greens (think asparagus, tomatoes, spinach and peppers) are another secret weapon for adding lots of volume without loading up on calories, so you can fill your whole plate and not feel deprived.

READ MORE > WHAT 2,000 CALORIES LOOKS LIKE [INFOGRAPHIC]

The final key to making delicious meals that don’t go overboard on calories is adding a hit of flavor. Spices and fresh herbs, plus additions like garlic, ginger and fresh citrus, kick up the flavor of your meals with limited calories. Try these four flavorful dishes that fill the bill.

Ingredients

2 teaspoons olive oil

1 clove garlic, minced

1 cup raw spinach

1/2 cup cherry tomatoes, halved

1 1/2  cups spaghetti squash, cooked and shredded

1/2 cup chickpeas, drained and rinsed

1 ounce crumbled feta

Directions

Heat the olive oil in a saute pan over medium-high heat. Add the garlic, spinach and tomatoes and cook for 4–5 minutes, until the spinach is wilted and the tomatoes are soft.

Add the spaghetti squash and chickpeas and toss to combine. Top with crumbled feta.

Recipe makes 1 serving.

Nutrition Information: Calories: 387; Total Fat: 17g; Saturated Fat: 6g; Carbohydrate: 49g; Dietary Fiber: 10g; Protein: 13g

Ingredients

1 4-ounce filet salmon

15 asparagus spears

1 cup green beans

1/2 teaspoon chopped fresh thyme

Juice of 1/2 lemon

1/4 cup uncooked quinoa

Directions

Heat the oven to 400°F. Line a sheet pan with foil or parchment paper.  Place the salmon filet, asparagus and broccoli on the sheet pan in a single layer. Sprinkle with thyme and lemon juice and roast for 10–15 minutes, until the salmon is cooked through.

Meanwhile, cook the quinoa according to package directions. Serve the salmon and veggies over the quinoa.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 10g; Saturated Fat: 1g; Carbohydrate: 41g; Dietary Fiber: 6g; Protein: 36g

Ingredients

1/2 teaspoon olive oil

1/4 cup onion, chopped

1/2 cup red bell pepper, chopped

1 cup canned diced tomatoes

1/2 cup black beans, drained and rinsed

1/2 cup sweet potato, diced

1/4 cup water

1 teaspoon smoked paprika

2 teaspoons chili powder

1 teaspoon ground cumin

1/4 avocado, diced

2 tablespoons nonfat plain Greek yogurt

Directions

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and peppers and cook for 3–4 minutes, until just softened.

Add the diced tomatoes, black beans, sweet potato, water, smoked paprika, chili powder and cumin. Bring to a simmer, cover and cook for 15–20 minutes, until the sweet potato is tender. Serve topped with avocado and Greek yogurt.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 9g; Saturated Fat: 2g; Carbohydrate: 62g; Dietary Fiber: 17g; Protein: 16g

Ingredients

3 ounces chicken breast, cooked and shredded

1/2 cup brown rice, cooked

1 cup broccoli florets

1/2 cup carrots, diced

1 tablespoon natural peanut butter

1 tablespoon light coconut milk

2 teaspoons rice vinegar

1 teaspoon soy sauce

1/2 teaspoon honey

1/2 teaspoon fresh ginger, grated

1 tablespoon cilantro, chopped

1 lime wedge

Directions

Place the broccoli and carrots in a microwave-safe bowl with a splash of water. Microwave 3–4 minutes, until tender. Alternately, place broccoli and carrots in a steamer basket over boiling water. Cover and steam for 6–7 minutes, until tender.

Drain remaining water and add the cooked chicken and brown rice to the bowl.

In a small bowl, whisk together peanut butter, coconut milk, rice vinegar, soy sauce and ginger. Pour the peanut sauce over the chicken, rice and veggies. Top with cilantro and a squeeze of lime.

Recipe makes 1 serving.

Nutrition Information: Calories: 402; Total Fat: 13g; Saturated Fat: 3g; Carbohydrate: 44g; Dietary Fiber: 7g; Protein: 29g

The post What a Delicious & Filling 400-Calorie Dinner Looks Like appeared first on Under Armour.

http://ift.tt/2vjYDBh

#What a Delicious &amp; Filling 400-Calorie Dinner Looks Like

[ruthellisneda]

What a Delicious & Filling 400-Calorie Dinner Looks Like

When it comes to creating a satisfying meal, fewer calories doesn’t necessarily mean less satisfaction. It’s a lot easier to create filling, delicious dinners at a conservative 400-calorie count by sticking to nutrient-dense foods that bring fiber, lean protein and healthy fat to the table. That means more flavor, with fewer empty calories.

Recipes that include beans, fish, lean meats like chicken and turkey, low-fat dairy, whole grains, plant-based fats and vegetables help keep you full while eating less. Non-starchy vegetables and greens (think asparagus, tomatoes, spinach and peppers) are another secret weapon for adding lots of volume without loading up on calories, so you can fill your whole plate and not feel deprived.

READ MORE > WHAT 2,000 CALORIES LOOKS LIKE [INFOGRAPHIC]

The final key to making delicious meals that don’t go overboard on calories is adding a hit of flavor. Spices and fresh herbs, plus additions like garlic, ginger and fresh citrus, kick up the flavor of your meals with limited calories. Try these four flavorful dishes that fill the bill.

Ingredients

2 teaspoons olive oil

1 clove garlic, minced

1 cup raw spinach

1/2 cup cherry tomatoes, halved

1 1/2  cups spaghetti squash, cooked and shredded

1/2 cup chickpeas, drained and rinsed

1 ounce crumbled feta

Directions

Heat the olive oil in a saute pan over medium-high heat. Add the garlic, spinach and tomatoes and cook for 4–5 minutes, until the spinach is wilted and the tomatoes are soft.

Add the spaghetti squash and chickpeas and toss to combine. Top with crumbled feta.

Recipe makes 1 serving.

Nutrition Information: Calories: 387; Total Fat: 17g; Saturated Fat: 6g; Carbohydrate: 49g; Dietary Fiber: 10g; Protein: 13g

Ingredients

1 4-ounce filet salmon

15 asparagus spears

1 cup green beans

1/2 teaspoon chopped fresh thyme

Juice of 1/2 lemon

1/4 cup uncooked quinoa

Directions

Heat the oven to 400°F. Line a sheet pan with foil or parchment paper.  Place the salmon filet, asparagus and broccoli on the sheet pan in a single layer. Sprinkle with thyme and lemon juice and roast for 10–15 minutes, until the salmon is cooked through.

Meanwhile, cook the quinoa according to package directions. Serve the salmon and veggies over the quinoa.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 10g; Saturated Fat: 1g; Carbohydrate: 41g; Dietary Fiber: 6g; Protein: 36g

Ingredients

1/2 teaspoon olive oil

1/4 cup onion, chopped

1/2 cup red bell pepper, chopped

1 cup canned diced tomatoes

1/2 cup black beans, drained and rinsed

1/2 cup sweet potato, diced

1/4 cup water

1 teaspoon smoked paprika

2 teaspoons chili powder

1 teaspoon ground cumin

1/4 avocado, diced

2 tablespoons nonfat plain Greek yogurt

Directions

Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the onion and peppers and cook for 3–4 minutes, until just softened.

Add the diced tomatoes, black beans, sweet potato, water, smoked paprika, chili powder and cumin. Bring to a simmer, cover and cook for 15–20 minutes, until the sweet potato is tender. Serve topped with avocado and Greek yogurt.

Recipe makes 1 serving.

Nutrition Information: Calories: 393; Total Fat: 9g; Saturated Fat: 2g; Carbohydrate: 62g; Dietary Fiber: 17g; Protein: 16g

Ingredients

3 ounces chicken breast, cooked and shredded

1/2 cup brown rice, cooked

1 cup broccoli florets

1/2 cup carrots, diced

1 tablespoon natural peanut butter

1 tablespoon light coconut milk

2 teaspoons rice vinegar

1 teaspoon soy sauce

1/2 teaspoon honey

1/2 teaspoon fresh ginger, grated

1 tablespoon cilantro, chopped

1 lime wedge

Directions

Place the broccoli and carrots in a microwave-safe bowl with a splash of water. Microwave 3–4 minutes, until tender. Alternately, place broccoli and carrots in a steamer basket over boiling water. Cover and steam for 6–7 minutes, until tender.

Drain remaining water and add the cooked chicken and brown rice to the bowl.

In a small bowl, whisk together peanut butter, coconut milk, rice vinegar, soy sauce and ginger. Pour the peanut sauce over the chicken, rice and veggies. Top with cilantro and a squeeze of lime.

Recipe makes 1 serving.

Nutrition Information: Calories: 402; Total Fat: 13g; Saturated Fat: 3g; Carbohydrate: 44g; Dietary Fiber: 7g; Protein: 29g

The post What a Delicious & Filling 400-Calorie Dinner Looks Like appeared first on Under Armour.

http://ift.tt/2vjYDBh

#What a Delicious &amp; Filling 400-Calorie Dinner Looks Like