In my previous blog, I told my story of How I Lost 100 Pounds. I mentioned some of my go-to MEALS.
This post will provide my go-to Recipes. Some are links to recipes I've saved on PINTEREST. Some are recipes I've developed. I don't like to cook or spend hours planning meals so these are simple and taste good. Enjoy!
BREAKFAST:
My Oatmeal Breakfast includes one cup skim milk for my coffee |
Most mornings this is my breakfast. I made the FULL size portion until I got under 200 pounds and found the MEDIUM portion was sufficient
1. MY OATMEAL
FULL MEDIUM
Whole Oats 1/2 cup 1/3 cup
Water 1 cup 1/2 cup
Frozen Fruit 1 cup 3/4
cup
Muscle Milk Protein Powder 1 scoop 1
scoop
Two Good Greek Yogurt 1/2 container 1/2 container
Put oats/water in large bowl. I put a saucer under in
case it overflows
Microwave 2 minutes at Full Power
Add Frozen Fruit, stir, microwave 2 more minutes
Add Protein Powder
Add 1/2 container Greek Yogurt for sweetness and more
protein
My preferred ingredients for my oatmeal |
Two large eggs, 1 Tblspn Extra Virgin Olive Oil
Scramble or fry, add veggies/cheese if you like.
Enjoy with Thomas' Multi-Grain English Muffin, butter and preserves
UPDATE: I made this 5 Minute Egg Breakfast Tortilla this morning and it was very good. Can’t find it on Pinterest or on a website but if you use Instagram here it is:
https://www.instagram.com/reel/Cvi1bNjvIDl/?igshid=MzRlODBiNWFlZA==
LUNCH:
3. BANANA AND PEANUT BUTTER
My go-to lunch or can be hotel/quick breakfast if there are no eggs. My preferred Peanut Butter is Jif Reduced Fat PB but it has added sugar. Natural PB is best but usually needs to be refrigerated and is hard to stir when cold. 1 Banana, 1 big Scoop PB--about 2 Tablespoons which is one serving.
4. SALAD WITH ADDED PROTEIN In the Summer, this is a fast dinner too:
Salads are made with Romaine, Spring Mix, Spinach--dark, leafy greens. Additions are what's on hand: black olives, peppers, cucumber, cherry Tomatoes, Salad Toppings like Cranberry/Pecan--just 1 Tblspn for extra enjoyment. Protein add-ins can be: Rotisserie chicken, canned Salmon, Hard Boiled Eggs, Canned Kipper Snacks, Canned Smoked Oysters, leftover Salmon filet from a previous dinner
Salad with leftover rotisserie chicken |
5. MY GO-TO HOMEMADE SALAD DRESSING:
Tara's Balsamic Vinaigrette--I double this and store in a jar. Add more or less mustard/garlic as you prefer:
2 Tblspn Dijon Mustard, 1 Tblspn Honey, 1/3 cup Balsamic Vinegar, 1/4 cup Extra Virgin Olive Oil, 3-6 cloves garlic, minced, Pinch oregano/salt/pepper. Whisk well, store in a jar in the refrigerator.
6. COTTAGE CHEESE "FLUFF" I think I got this from Weight Watchers 35 years ago
In a large bowl, mix 24 oz Cottage Cheese with 4 serving size box of sugar-free gelatin, any flavor. Add 1/4 can no sugar added Fruit Cocktail. Mix well, put most of the mixture back into the Cottage Cheese container. The remainder fits in a small dish with lid--that's about a half serving. Chill for several hours.8. BLACK BEAN AND CORN ENCHILADAS
I came up with this pretty simple recipe after seeing similar on Pinterest--they had more steps.
These tortillas are favorites. High in Fiber, 13 g, and Protein, 9 g, low carb.In a medium mixing bowl combine 1 can Black Beans, drained--I buy no salt added beans, 1 cup frozen corn--you could use canned, 1/2 cup salsa. Place a quarter of this mixture into 1 tortilla, roll and place seam side down in a baking dish. Do the same with the remaining 3 tortillas.
Spread one can of Enchilada Sauce on top. Bake at 350 for 30 minutes, until heated through. Remove from oven, add 1 cup shredded cheese, more or less as you like, return to oven for a few minutes to melt the cheese. I serve this with a salad and add a dollop of Sour Cream on top of my Enchilada--makes 4 servings. Very filling and I get two dinners for the week--a win for me!
9. CHARRO BEANS A new Favorite--love this!
Charro Beans |
Here is a similar recipe with Tilapia, Butter and Parmesan cheese. This would work with Salmon too:
Photo from linked website |
11. TORTILLA PIZZA Another go-to here, at least twice a month, Friday is "Pizza Night"
1 Extreme Wellness Tortilla--see photo above. Spread with jarred sauce: Pizza, Marinara, Spaghetti, whatever you like. I read labels and select those lowest in Sodium. Top with cheese--Mozzarella is my favorite. I add raw peppers, onions, and a Protein. Husband gets Pepperoni. I will use leftover Rotisserie chicken if I have it, or Sausage or Pepperoni. Bake at 375 for 8-10 minutes. These are very filling thanks to the low carb, high fiber Tortilla, one is plenty. Along with a salad. Occasionally we get Dominoes Thin Crust Pizza but this is good most Pizza Nights.
12. CHICKEN BURRITO BOWL My version is similar to recipes I found on Pinterest, just easier.
Photo from linked website, mine is similar |
For ONE serving: Start with a bed of greens in a bowl, I use Romaine. On a small plate put: 1/4 cup Black Beans, drained--I buy no salt added beans. 1/4 cup frozen corn, 2 oz rotisserie chicken, 1/4 cup brown rice if it's cold. If I am making it fresh the rice will be hot from cooking. Warm these ingredients in the Microwave, it doesn't take long. Place the warmed items and rice on top of the Romaine. Add Pico De Gallo or Cherry Tomatoes and 1/2 Avocado. Add a dollop of Sour Cream. Use Salsa for a "dressing". Easy to assemble and you can tweak it with what you have on hand and like.
Similar Chicken Burrito Bowl recipe from Pinterest
13. GUACAMOLE, recipe from a great Texas friend Find detailed recipe here: GUACAMOLE ATX
3 ripe avocados
1 jalapeno – cored and diced
½ cup diced red onion
1 tablespoon fresh lime juice
½ teaspoon sea salt
¼ teaspoon ground cumin
Optional – 1 roma tomato, cored and chopped
Mangia!
SNACKS:
I try not to get ravenously hungry so often have a snack in the afternoon. Go-Tos include Unsalted Cashews 1/4 cup, Whole Almonds, 11-22, an Apple goes well with the almonds--especially good for traveling.
Muscle Milk Protein Drink--I like Strawberry 25 g Protein or Muscle Milk Pro Knockout Chocolate 32 g Protein. On a day when I have Banana and Peanut Butter for Lunch I almost always have one of these Milkshakes--so good. They are also non-dairy so I take them when I travel--chilled overnight they are yummy.
For travel I also like Think Thin Protein Bars and/or individual packets of nuts--easy to keep handy on the plane:
Thank you sooo much for blogging about your meals. I struggle to get in enough protein so I’m going to use all your ideas. Smithcindyk@gmail.com
ReplyDeleteThat has been my challenge too. Using My Fitness Pal app lets me track where I am for the day so I know if I need to add more protein.
DeleteThanks for sharing! I love cooking, but definitely trying some of these recipes. The Charro beans would quickly be loved around here! If you are interested, I like the Skippy no sugar added peanut butter. Just 2 g of naturally occurring sugar. I also sub Greek plain yogurt for sour cream and don't notice the difference anymore.
ReplyDeleteI will try that when I am out of Jif. The Skippy has much less sodium and carbs and the same protein. Might be a winner, thanks for the tip.
DeleteI want to thank you for these two inspirational posts. I find them full of common sense and practical information, just like your quilting classes. I am on my own wellness journey and seeing your process has been a great motivator to lose weight a healthy way. Thanks, Sandie
ReplyDeleteI bought some regular chocolate Muscle Milk (the only flavor Sam's Club had) and did not like it much. Two protein shakes that are very good are Atkins Chai Tea Latte and Premier Protein Root Beer Float. Atkins is only 15 grams of protein; Premier has 30.
ReplyDeleteBless your heart! Even in this area of your life you're ALWAYS a giver of yourself!
ReplyDeleteThanks Barbara, for your inspiration! These two posts are so helpful and I have been inspired to lose the extra pounds I have accumulated over the past few years. Also, I am now walking every day (not as much as you) and it’s helping with the various aches and pains that come with being over 70. Now you are my quilting guru and also my fitness guru!🥰
ReplyDeleteThanks for sharing your recipes. Every one sounds great. Burrito bowl AKA power bowl is one of my favorites.
ReplyDeleteYou look great!! Try Anasazi Beans. Similar to pinto beans but somewhat sweeter. They come from Colorado. Thanks for the recipes! Love, Mary
ReplyDeleteYou look great! Thank you for sharing your story and your recipes! A few years ago I was put on medicine (for a few months) that made me gain weight and I have not been able to get rid of it. I need to get the book you suggested. Can't wait to try your recipes!
ReplyDeleteI’m so proud of you! You do look like a model! I’m going to exercise more. I’m a snacker but that stopped with diverticulitis! I miss chewing crunchy food. You are an inspiration! Mary
ReplyDeleteThank you for sharing!
ReplyDeleteI made the recipe for charro beans and it was superb! The best flavored soup I've had in a long time. I reduced the amount of bacon to four slices because that's what I had already thawed. I did not add the chicken broth because I already had the bacon and ham in the soup. Instead, I just added water using the empty Rotel tomato can for measure. Didn't change anything else. Absolutely delicious. Even better the second day.
ReplyDeleteYour Cottage Cheese Fluff is similar to a recipe my mother in law made 30+ years ago and served as salad on lettuce. It doesn't have the gelatin so quick and easy to prepare. I have never measured quantities - use a whole container of cottage cheese, 1/2 cup grated cheese, canned (sugar free) crushed pineapple (about 1/3 small can), she always added mung bean sprouts (for crunch) I substitute this for chopped celery. Sprinkle with nuts & seeds of choice. I would use walnuts, pine nuts, pumpkin seeds. If I buy the cottage cheese the other ingredients are always in the pantry or fridge.
ReplyDeleteThanks for sharing this!
DeleteBarbara you have inspired me. I. Was so wanting some miracle drug or something that does it for me. When I saw the new you I started reading checked out whole body reset. I said with Gods help I can do this. It’s been 3 weeks and only lost 3 pounds. When I was young I could lose 5 or 10 pounds in that time. I’ve been fighting weight since 11 years old. I’ve been on every diet there is Thank you for sharing
ReplyDeleteJere you can do this. It isn’t fast or easy but it’s worth it and so are you. Take one day at a time, find favorite meals you enjoy that fit your Macro plan. Check out IIFYM.com to calculate how much you need to eat each day. You may be surprised how much you can get and still lose weight.
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