Monday

Healthy eating, all day long without much work at all ~

Breakfast:


This is an easy breakfast omelet, but most have 3 whole eggs and lots of cheese. But with a few tweaks it can easily be very low fat.  Use 3 eggs, but only one of the yokes. Add a pinch of salt and a teaspoon of hot sauce or siracha, 1 tablespoon of cold water and whisk well.   Turn your stove on medium heat and give your pan a quick spray with aerosol oil instead of butter.  Pour egg in, let set up about a minute and add 1 cup of fresh, chopped baby spinach and one medium, chopped ripe roma tomato.  Flip half over and sprinkle with 1 tablespoon of grated cheese.  Place under broiler for 1 minute.  Skip the bread, you won't need it, this hearty breakfast will fill you up.

Lunch:




Salad ~


It's cold and dark and miserable out there most of the Winter here in the Northeast, but you can still have a healthy salad for lunch.  Just be a little creative. Add edamame, blueberries, avocado, cucumber, spinach, organic heirloom tomatoes and lots of red leaf lettuce, even diced pear or fresh citrus.  Use 2 tablespoons of light salad dressing and you have a wonderful meal!  If you are worried about protein, add some rinsed black beans.

Dinner:



Stir frys ~


Treat yourself to a home cooked meal in 10 minutes with a stir fry!
I always have leftover rice, cooked lean protein or even black beans in my fridge.  Use a tablespoon of olive oil to a heated wok or sauté pan and add in your veggies, cook on medium heat for 5-8 minutes.  I add 1/2 cup of meat and rice, along with one teaspoon of siracha, catsup and sesame oil at the end!  It's filling, easy and very tasty too!  In my house, "fresh is best".


Enjoy ~

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