03/25/15- Paula's Eating/Exercise Journal : Friday

by Paula (Clean Eating Expert) 26. March 2014 05:09

I wanted to give you some meal idea’s that fit into the clean eating theory.  It works for me to give me energy, keep my eating plan/exercise goals on track.  It may seem intimidating at first, but it’s really do-able if you can take 30 minutes one day per week and pre-bag, semi-cook then bag and freeze low fat meats, seafood and vegetables including sweet potatoes, quinoa, and brown rice.  Get a food scale and a couple boxes of different sizes of zip locks…Then  LET’S CLEAN EAT!!!!!


-          3-4 egg-white omelette with non-fat feta, tomatoes, asparagus, spinach and spices.  Reduce or remove the salt.

-          Ezekail bread or whole grain, low-fat bread, low-fat whole grain waffles ( Kashi or organic varieties- but check the fiber and salt count

-          Grapefruit (try peeling or cut in half)  Pull back on the gobs of honey or sugar on top.

-          Old fashioned oatmeal, add toasted pecans or walnuts, blueberries, strawberries or mango.  Add cinnamon while cooking.

-          Whole wheat, low-carb tortilla with 2 tbls almond butter and banana


-          Tuna salad made with 0% Greek yogurt, or low-fat mayonnaise.  A piece of fruit, and 10 whole wheat, low-fat crackers, or a ‘thin’ whole wheat bun ( I like Aunt Annies)

-          Salad with organic spinach, and any other veggie from your fridge.  Add 3 oz of lean meat or seafrood, and 3 oz of quinoa or brown rice on top for a healthy carb.  Use Waldon Farms dressings, or EVOO and balsamic vinegar

-          Whole wheat wrap with 1 cup rinsed black beans, non-fat feta, mango salsa, spinach and asparagus spears.  Add a piece of fruit or a bag of pea pods or green beans.

-          Low salt, chicken or veggy soup filled with vegetables.  Have a side salad of broccoli slaw with 2 tbls  craisons, mixed with Greek yogurt or low-fat mayo

-          3 oz of seafood on a pita with balsamic vinegar glaze and stuffed with veggies.

-          Black bean or veggy burger ( watch the salt content of these pre-packaged varieties), sliced cucumbers and carrots.


-          3 oz broiled tilapia, halibut, salmon,  mahi mahi, shrimp, scallops or tuna steak or from a can packed in spring water ( they make low-salt packs now).  Add steamed asparagus, broccoli, cauliflower, green bean, brussel sprouts or lima beans.  Add a squash, brown rice, wheat berries or cooked lentils.

-          Carb-friendly fettucini  filled with fresh veggies and a low salt marinara sauce or spray balsamic vinegar  on.  Add a big salad.

-          Stir fry…anything.  Stir fry is a perfect garbage can dinner as they say.  Whatever is in the fridge.  If you can afford them, Whole Foods has pre-cut stir fry sweet peppers, onions and pea pods.  Just add low-salt soy sauce ( doesn’t taste bad, actually the reduced salt enhances the flavor).

-          Marinated chicken breast in spicy, sweet, flavored vinegar, or Cajun spices…possibilitites unlimited.  Pan fry with butter flavored non-stick spray or bake.

-          Cook 3-4 oz of any fish in a piece of parchment paper with veggies underneath and a splash of flavored vinegar and spices on top.  Cook at 400 for 20 minutes ( unless cooking shrimp and then reduce cook time)

-          4 oz lean turkey chili ( look in recipe section for my recipe)

-          Baked sweet potato with cottage cheese, or cinnamon.  Add big side of broccoli, cooked purple cabbage(add apple cider vinegar to cook process)

 03/25/11- Friday Exercise Diary:

Yoga DVD DVD- 60 minutes (couldn't focus for the whole 90 minutes)

 03/25/11-Friday Food Diary: 

7:00-1 cup egg whites (120 cal)

2 pieces Bread (whole wheat, I'm using Ezekial bread) (160 cal)

11 a.m.-P90X recovery drink (210 cal)

2 p.m.-3 oz. Bison meat( broiled) (90 cal)

 3 oz sweet potato, oven baked ( 119 cal)

8 oz mixed greens ( organic spinach, tomato, green beans, brocolli slaw, asparagus) (88 cal)

1/2 tsp Uda oil ( flax, sesame oil), roseprim oil, safflower oil)- available at health food stores( 65 cal)

*We left today in the afternoon for spring break.  Ill continue to send blogs and workout ( yes, I do them on vacation- that way I don't feel bad about indulgences with my kids periodically)

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Paula's Healthy Living

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