Posts Tagged ‘protein’

A Very Colorful Meal of the Week!

Posted: June 14, 2012 in Diet and Nutrition
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Anytime you have this many colors on one plate, you know it has to be a great, healthy meal (unless of course, you have a plate full of M&Ms, then maybe not so much). Get your protein, carbs, fiber, and a ton of vitamins with this plate full of balsamic chicken with sweet potatoes and veggies. Here’s how:

Easy Balsamic Chicken: 

Cover the bottom of a pan with a thin layer of olive oil.

Add a half cup of balsamic vinegar (add another 1/8 of a cup for additional chicken breasts).

Add any seasonings you like (I sauteed with chopped garlic, rosemary, and oregano).

Once the oil and vinegar is simmering, add desired number of chicken breasts, chopped into bite sized chunks.

Let one side of the chicken cook then flip the pieces.

Sweet Potato Slices:

Wash sweet potatoes, but don’t peel. A lot of the vitamins are in the skin!

Cut desired number of sweet potatoes into slices.

Add to a pot of boiling water with a small amount of olive oil and salt.

Once sweet potatoes are soft, drain water and add olive oil and either cumin, Greek seasoning, or just salt and pepper, and toss.

Veggies: 

These are the easiest! Just grab a steam-in-the-bag pack of mixed veggies at the store and pop in the microwave.

And here’s the colorful masterpiece you’ll have when you’re done:

Happy eating!

Meal of the Week: High Power Breakfast

Posted: April 26, 2012 in Diet and Nutrition
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Per reader suggestion, here is your first Meal of the Week brought to you by my Sunday morning breakfast. Obviously, you may not have time to cook something up like this every day (and don’t worry, I’ll get around to some quicker morning meals here soon) but on the days you do, this is a great, high-protein start to your day.

Here’s what you see:

1. Orgain

2. Eggs (2)

3. Toast (1)

4. Low sodium, 1% milk fat Cottage Cheese (1 serving) with strawberries

5. Water (8 oz)

Here’s why you see it:

1. Orgain is an organic protein supplement with zero saturated fat, 10 servings of fruits and veggies, 24 vitamins and minerals, gluten-free, with no artificial sweeteners. Since I’ve been drinking this in the mornings, I haven’t even needed my daily coffee as a pick-me-up! The vitamins in this drink will fuel you all morning long while the protein/carb mix helps build lean muscle.

2. Eggs, of course, are high protein. I will eat mine fried or scrambled, but here is a good tip for cooking eggs: instead of using butter, try an olive oil pan spray.

3. Toast gives me some extra carbs to make sure I feel full, plus it’s a great source of whole grains. Look for low sugar fruit preserves or use honey as a topping.

4. Cottage cheese is another great source of protein, and opt for the full fat version if you’re regularly training/working out (I get 4% milk fat)! I mixed strawberries in with mine to get another serving of fruit for the day.

5. Water needs no explanation! Remember, anytime you drink some sort of protein shake,  you should drink at least as much water.

Be on the lookout for more meal ideas each week!