Hi, i have been on a healthy diet for the last 10 days now, and i feel REALLY damn good. The food i have been making and eating is great, but i find myself making the same food every couple of days. I would love for "you" to post some of your favorite "healthy" meals that you prepare.

Some of the recepies i have are:

Grilled Chicken Breast

- Cayene Paprika Powder (hot careful not to put too much on)
- Red Paprika Powder
- Montreal Chicken Spice Mix
- 5 Lemon Drops /per breast (rubbed in)
- 1/2 teaspoon of olive oil for some good fat and to prevent from sticking to grill


Tuna Salad Sandwitch

- 2 Cans of Water Sealed Tuna (Extract 90% of the water by pressing the cut seal ring against the rest of the tuna)

(Following ingridients are fine chopped)
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- 3 Hard Boiled Eggs (with middle yellow part removed)
- 2 Medium Sized pickles (Polish pickles)
- 1 Medium Sized Onion
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- 5 Table Spoons of Light Mayonase
- 2 Table Spoons of Fenchies Mustard

After everything has been diced up, throw it into a bowl with the tuna inside (remember to drain the water before putting tuna into bowl)
With a fork crush the tuna with all other ingridients and add the mayo and mustard as you do this. The final result will look like a paste :)

Take 100% Whole Wheat bread slices, and toast them. Take the tuna and spread it on the slices generously to avoid eating too much bread.

I find that 2 slices of tuna salad on bread are more then enough.



Ok, i gave two recepies i enjoy a LOT. Now its your turn, i really need to open up to more different foods as i progress in my diet and transformation :)

Gee, most of my meals come straight from the can, or seafood grilled without added anythjng. Sounds hardcore e.. :d_smile: Nah, the fact of the matter is, I'm kinda lazy to cook this day, and most of my meals my mom cook them :D But ok, here's what I have every breakfast:

1/2 cup of instant oatmeal
1 scoop of protein powder
3/4 cup of hot water
3 tablespoon of skim milk (optional)
1 tablespoon of fruit jam or peanut butter

Mix all the dry ingredients together then add the hot water. Mix it up then add the jam or the peanut butter. By the way, adding peanut butter instead of jam gives the oatmeal a more thick texture, plus it's really filling too... :eat:

Baked Salsa Chicken

-Taco Bell Fajita seasoning
-As many 4-oz. chicken breasts as you like to pre-cook
-Salsa of your choice

Put a little fajita seasoning on a plate, wet the chicken, rub in the fajita mix until the chicken is lightly coated. Place in a baking pan. Put a light coating of salsa on top of the chicken. Bake for 20 minutes at 350°.

I usually have this with a small portion of carbs... some chicken noodles, a little rice, possibly a half of a baked potato.

-R

6 oz chicken breast
1 1/2 cups string beans
1/2 teasponn ginger
1/4 teaspoon garlic powder
2 tbsp carb options asian teriyaki marinade


1. Cut the chicken into to small cube/pieces (maybe 10+)
2. Cook the chicken in a pan with pam.
-Add the ginger and mix
-Add the garlic powder and mix
-Add 1/2 tbsp Teriyaki....mix
- 2 minutes later put 1 tbsp teriyaki
3. Steam the string beans
4. When both are ready put them in a bowl, add another 1/2 tbsp of teriyaki to the bowl, mix them and enjoy

(try using chopsticks.. can make eating more fun)

Total Stats
Calories 304
Fat 4.5
Carbs 14 (no sugar)
Protein 48

1 bag of "mixed crisp salad" from Tesco. I eat this with the following dressing:

Lime juice (from 1 medium lime)
1 tablespoon olive oil
1 teaspoons crushed garlic
1.5 teaspoons coarse ground black pepper

* * *

The other thing I've found to be very good consists of the following extremely elaborate concoction:

Pasta
Cottage Cheese

Method: Cook pasta for 5 mins (as I like it al dente!). Put in dish. Add cottage cheese.

* * *

Beyond that, I mostly just eat stuff as it comes out of the can, packet or bag. I did try making some protein bars, but that's a story for another day . . .

Tasty chicken legs - A la Gila:

Mix in a bowl half a glass of Soy sauce (the one with as less sodium as possible), Some sweet Paprika powder, ground black pepper, garlic powder, diced big onion and sliced champignon mushrooms, a few tbs of olive oil.
Put in the marinade skinless chicken legs (as many as you would like to prepare), make sure that the marinade covers the legs nicely. Cover the bowl and place in the fridge and let 'em soak for 1-2 hours.
Heat the stove to 225 C.
Place legs + marinade in a glass baking dish.
Cook untill ready.
Enjoy! :eat:

A delicious cauliflower recipe I found on the net - as easy as mudcackes and tastes great!

Yield: 8 servings
• 1 large cauliflower
• 1 onion, diced
• 2 tablespoons parsley, chopped
• 1 clove garlic, minced
• 16 ounces stewed tomatoes (I like to add several spoons of Francesco Rinaldi'sDolce pasta souce as well - those Italians know what
they're doing!)
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup grated Parmesan cheese, optional (I like to put tons of Champignon mushrooms instead)

Break cauliflower into small florets. Combine everything in a casserole dish. Coveer and bake at 350F for about 40 minutes, or till tender.

2 cans chunk chicken (7 oz each off top of my head)
1 can Sugar Free Black Beans (16 oz, top of my head)
1 can whole tomatoes (the big one, 28 oz. I think)
1/2 cup chicken broth (low sodium, no sugar, etc.)
2 cups cooked brown rice
1 med. onion

--------------------

Dice and sweat onion over med. heat
Add beans, tomato, chicken and 1/2 of the chicken broth
Bring to a boil.
Add cooked rice, reduce heat and simmer for 10-15 mins.

If the "mixture" is too thick (it should be the consistency of a stew/chili) add more of the held-out chicken broth.

If it is too thin, reduce over mid-high flame for 5-10 mins.

This makes 4-5 servings.

I usually eat it with a salad and a vegetable.

It also freezes really well for a quick side or omit the rice and it can be served over pasta.

Breakdown per serving (5 servings)

186 cal
2 fat
20 carb
4 sugar
22 protein

Here's a real quick one.... I'm having it tonight : :drool:

Throw oh, I don't know....5 or 6 boneless, skinless chicken thighs in a a pot w/ a cup of water.

Garlic, hot sauce, and curry powder to taste (maybe a little salt)

Boil in up for 15 minutes or so.

Add in a packet of brown (chicken) gravy mix. If you do this, you can usually skip the salt part. It adds some taste, and thickens up the sauce nicely

Boil up a little basmati rice.....and you're ready !!

A nice portion of 3 thighs (small) and a 1 1/2 of rice has :

545 calories:

74g Protein
54g Carbs
<5g fat

Whether you're bulking or cutting, it's a clean, low fat meal.

Kerry's Beany Salad (http://salad.allrecipes.com/az/KerrysBeanySalad.asp)
Leave out the rice and cut the olive oil in half.

I made this Sunday and i got it off of Rachel Ray's 30 minute meals....

She made it with Southwestern style Monte Christo sandwiches, but i opted for a nice lime seasoned grilled chicken breast.....

Black Bean Stoup (very filling)

2 tablespoons extra-virgin olive oil, 2 turns of the pan
1 sprig fresh bay leaves or 1 large dried bay leaf
1 jalapeno pepper, seeded and chopped
4 cloves garlic, chopped
3 celery hearts , chopped
1 large onion, chopped
1 red bell pepper, seeded and chopped
3 (15-ounce) cans black beans
2 tablespoons ground cumin
1 1/2 teaspoons coriander
1-2 cups chicken or vegetable stock (actually, add however much you like, depending on how thin or thick you like it..)
1 (15-ounce) can diced tomatoes, diced tomatoes with peppers and onions or, stewed tomatoes
hot sauce to taste ( I like Crystal brand b/c its tangy as well as hot..a few table spoons does the trick for me)

Heat a medium soup pot over medium-high heat. Add EVOO to hot pot then bay leaves, jalapeno, garlic, celery and onions. Cook 3 to 4 minutes, then add red peppers and continue to cook. Drain 2 cans of beans and add them. With remaining can, pour the juice and half the beans into the pot. Use a fork to mash up the beans remaining in the can. Stir the mashed beans into the pot and season with cumin, coriander, salt and pepper and 2 to 3 tablespoons hot sauce. Add stock and tomatoes to the stoup and bring to a bubble. Reduce heat and simmer 15 minutes over low heat.

Topping (optional)
1/2 cup reduced fat sour cream
2 to 3 scallions, chopped

Mix ingredients and add a dallop to your stoup!

I made this and it was sooooooo sooooooooo yummy. A great way to get beans into your diet!

[From the Sports Performance Journal Website]

It sounded a little odd to me at first, but it's really excellent!!

Noodles & Broccoli w/ Spicy Peanut Sauce (makes approx 4 servings)

Ingredients: - 1 pkg whole wheat spaghetti, cooked according to pkg directions. Coat in vegetable or sesame oil until ready to use. - 2 good size bunches of broccoli, cut into florets - optional: chunks of cooked chicken breast from a previous meal - 1 cup peanut butter - ¼ cup hot water - ¼ cup soy sauce, lite - 2 oz rice wine vinegar - 4T chili garlic sauce - 2 cloves garlic, minced - 2-inch piece ginger, peeled & chopped fine - chopped cilantro (optional) - 1 T sesame oil

Procedure: - Combine peanut butter and water in medium bowl. Whisk together. - Add soy sauce and the rest of the ingredients and whisk together well. - Taste for seasoning (may need more soy sauce, sesame oil, etc). - May also need to add more water than this. Amount of water is dependent on what peanut butter you are using. You want the sauce to have a consistency that will stick to the noodles somewhat, but not be clumpy. - Bring salted water to a boil and add broccoli florets. Get an ice bath ready. After approx 3 min., dump water and broccoli into a colander to drain and put broccoli into the ice bath to stop the cooking process, and to maintain the bright green color. - On stove: Combine noodles, broccoli, (chicken), and enough sauce to coat together in sauté pan. Heat through and serve. - In microwave: put all in microwavable container wth a lid. Microwave for 2 min. Take out and stir. Microwave for 2 more min.

Nutritional Analysis: based on just 1.5 cups of just noodles, broccoli & sauce 250 kcal; 4g fat (1g sat fat); 36g CHO; 12g Protein