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April 8, 2013, 12:00AM PT in Fitnovatives Blog  |  0 Comments

A Perfect Day of Meals

Woman enjoying mealOur clients frequently tell us that they want to know what we would eat on a “perfect day” so they can try to eat the same. Although we wholeheartedly agree that there is no such thing as perfection (especially when it comes to food or exercise), in our eyes this would be a day full of meals that not only promote optimal health, but would also be delicious. For us, we love so many foods and different meals that we hate to slight any of them. However, here is a sampling of a few of our all-time faves that are both healthy and scrumptious!

Breakfast

Berry Topped Oatmeal and a Veggie Egg White Omelet (1/2 cup cooked oatmeal, ¾ cup blueberries, 6 egg whites, ½ cup each spinach, sliced mushrooms and bell peppers)

Why we love it: This meal is low in calories (about 300!) and one of the most satisfying meal combinations to tide you over until lunch. It also packs an incredible nutrient and antioxidant punch.

The Highlights: Our weight-loss clients who eat this breakfast are usually the most successful throughout the day.

  • Oatmeal is super satisfying. Full of fiber-packed, energy-revving carbs, it fuels your brain and muscles. For us, we eat one-half cup cooked, and we like it prepared super thick and hearty. Oatmeal is a whole grain that helps to lower cholesterol and fight heart disease and diabetes.
  • Anti-oxidant rich blueberries make each bite burst with a juicy sweetness as they flood your system with nutrients needed to keep your body in better working order and help your skin to glow. Blueberries also help to fight age-related cognitive decline.
  • Egg whites are incredibly satiating and one of the best ways to consume lean protein that will carry you through the morning without feeling hungry. You can have SIX super-filling egg whites for just 90 calories (and you’ll get 22 grams of protein).
  • Veggies—the more the merrier—add fiber and volume to every meal to fill you up with very few calories. They’re also packed with phytonutrients that help to fight practically every chronic disease, and they aid in weight loss.

Lunch

Grilled Chicken Salad with Almonds and Raisin Quinoa (Salad: 2 cups leafy greens, ½ cup each red bell peppers, string beans and shredded purple cabbage, 1/4 cup shredded carrots, 1 tablespoon almond slivers. Raisin Quinoa: ½ cup cooked quinoa, 1 tablespoon raisins, 1 teaspoon cinnamon; 4 ounces grilled chicken breast, sprinkle of Parmesan, 1 teaspoon olive oil and juice of lemon or flavored vinegar to taste)

Why we love it: Um, it’s scrumptious! This is not your run-of-the-mill salad. This meal feels like a true power meal. It satisfies you with a hearty grain, while also filling you up and keeping you light with a healthy mix of veggies, nuts, raisins and lean protein.

Another reason we love it: In a hurry? No problem! We keep the Raisin Quinoa ready-to-go in the fridge for when we’re short on time. We toss almond slivers in the quinoa and mix it with nonfat Greek yogurt or low-sodium, low-fat cottage cheese. Then we eat whatever veggies we have on hand—baby carrots go well and you can dip them in this combo.

The Highlights:

  • Quinoa is the hot “superfood,” an antioxidant-rich grain that is unique because it contains carbs to rev your energy, as well as protein and fiber to keep you satisfied.
  • Hello, sweet juicy surprises (raisins!) in your salad! Packed with fiber, potassium and antioxidants, they’re great for colon and heart health. They contain compounds that may inhibit bacteria growth associated with gum and tooth disease.
  • Cinnamon helps to lower blood sugar and is rich in antioxidants that reduce disease-causing inflammation.
  • Red bell peppers are an excellent source of vitamins A and C (one pepper has more vitamin C than an orange!) and cancer-fighting lycopene. And, by including veggies from each color of the rainbow, you’re getting a slew of phytonutrients that help to protect your body with every delicious fiber-filled crunch.
  • Almonds help to neutralize damaging free radicals and are an excellent source of vitamin E (1 ounce (approximately 23 almonds) contain 35 percent of the Daily Value of vitamin E—and 6 grams of protein).
  • Chicken Breast is a lean, satisfying protein.
  • Grated Parmesan revolutionizes a salad—just a teaspoon is one of the best 20-calorie secrets, providing a lot of flavor bang for the bite!

Snack

Nonfat Greek Yogurt, Pistachios and Green Tea (6 ounces non-fat Greek yogurt, 30 pistachios, 5 ounces green tea)

Why we love it: This is the perfect on-the-go snack and is great before or after the gym. Plus, you get both “creamy” and “crunchy,” and the tea is warm and calms the nerves.

The Highlights:

  • Greek yogurt is a creamy source of calcium and protein.
  • Pistachios are high in protein and fiber, and 30 pistachios contain just 100 calories!
  • Tea fights nearly every disease and even helps to keep teeth and gums healthy. It also contains the amino acid theanine, which creates a sense of mental calmness and alertness after you drink it.

Dinner

Wild Salmon, Roasted Brussels Sprouts, Broccoli and Cauliflower, Baked Sweet Potato (4 ounces grilled salmon, 2 cups mixed vegetables, 3-ounce sweet potato)

Why we love it: This is so delish and easy to prepare—just pop each item in the oven at the same time! Caramelize the veggies by spraying them with a little bit of oil and roasting them in the oven. This makes  them sweet—honestly, like candy! And this meal is warm and so comforting. Plus, we love eating it knowing how many nutrients we’re getting. It’s a true feel-good meal.

The Highlights:

  • It’s simple to make—just toss it in the oven.
  • Wild salmon doesn’t contain the PCBs that farm-raised salmon does. Plus, it’s a deliciously satisfying source of protein and omega 3 fatty acids. The omega 3’s are believed to help fight heart disease and depression, and keep arthritis at bay.
  • Brussels sprouts, cauliflower and broccoli are all members of the cancer-fighting cruciferous family. They also are all packed with fiber and antioxidants.
  • Sinking your teeth into sweet potatoes is so satisfying! They’re an excellent source of energy-revving carbs and packed with beta-carotene and antioxidants.

Dessert

Dark Chocolate and Nonfat Vanilla Yogurt (1 small square dark chocolate and six-ounces yogurt—we freeze it and then blend it into sorbet-like texture)

Why we love it: Who doesn’t love chocolate? It’s delicious and our-sorbet-style yogurt is absolutely indulgent!

The Highlights:

  • Dark chocolate contains potent antioxidants that protect the body against disease and fights aging.
  • Yogurt’s calcium strengthens the bones and helps to relax your muscles as your night winds down, preparing you for a good night’s rest!

By The Nutrition Twins
The Nutrition Twins

Tammy Lakatos Shames and Elysse (“Lyssie”) Lakatos, The Nutrition Twins®, share a passion to teach people how to eat healthfully and exercise so they'll have energy to live happy lives. The twins have been featured as nutrition experts on Good Morning America, Discovery Health, Fox News, NBC, Bravo, CBS, The Learning Channel, FitTV, Oxygen Network, and Fox & Friends. They co-wrote The Nutrition Twins Veggie Cure: Expert Advice and Tantalizing Recipes for Health, Energy and Beauty, The Secret to Skinny: How Salt Makes You Fat and the 4-Week Plan to Drop A Size & Get Healthier with Simple Low Sodium Swaps. The twins are both ACE Certified Personal Trainers, and members of the American Dietetic Association and several Dietetic Practice Groups.

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