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Healthy (and Delicious) Meal Plans for Weight Loss

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Healthy & Delicious Meal Plans for Weight Loss

I’m often asked: “What do YOU eat every day? What’s a typical day look like in your life?” I decided to take up the task of taking photos of my typical meals. I hope these visuals help you make better choices with your own meals and snacks. I have many people ask me what they need to do to lose weight and when I tell them they grumble. They hope I mention some quick fix. A pill. A fat melter.

Recently, I spent almost 45 minutes giving a coworker advice and examples of some healthy alternatives, even mentioned specific food items that we have in the cafeteria, and then I see her a week later in the cafeteria eating a bacon cheeseburger, french fries, FOUR David’s Cookies and a 20 oz bottle of Coke. I seriously wanted to sit down in front of her with my salad and say “Are you even trying? Thanks for wasting 45 minutes of my time that day.”

I know it’s hard, but when I spend a great deal of my day helping people that I work with (when I should be seeing patients) I expect some degree if “trying.” At least make an attempt, and if you see me in the cafeteria, ask me what would be a good choice. Not say “Screw this, It’s too hard.”

Yes, I’m a tad angry today. Anyway, I am here to show you a few visuals of what I eat and if you have any questions, or suggestions please let me know! 🙂

Breakfast

My standard breakfast when I’m at work is one egg over well, with turkey, tomato, and onions, 8 oz skim milk.

eggs

If I’m off from work, I make a variety of Protein Shakes (Click to see recipes)

final protein shakes

Mid Morning Snack

I’m a creature of habit, and if something works for me, I use it. I’ve tried to just eat a piece or two of fruit, but recently while writing a lecture for COPD patients, I learned certain fruits like apples produce gas, which it turn bloats my stomach and makes it feel like it’s empty and then I just want to eat more! So I stick with my Kashi Go Lean (NOT Crunch) cereal, with 4 oz Skim milk, and some kind of berries: A high-protein, high-fiber snack.

cereal

Lunch

When I’m at work, I usually choose whatever the protein is of the day, with a side salad. If there’s no good protein, I just grab some cold grilled chicken from the salad bar or a hard boiled egg. I drink a large glass of water with it, too. I used to eat that David’s double chocolate cookie every day, but have since given them up. After the holidays, the remodeling of my bathroom, a trip to Disney (with too many desserts) and we just rescued a puppy from a shelter, I am actually sickened by desserts. Yes, me.  I’m not saying I’ll never have them again, but enough was enough. My husband and I came home from Florida and removed the desserts from the house. He’s been eating cereal for breakfast and salads for lunch. Dinner is protein and veggies. He even gave up his rice!

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Dinner

I’m fortunate to have my hubby cook dinner every night and I usually have whatever the meat is, and then add raw fruits or veggies. I don’t eat potatoes, rice, etc, so veggies it usually is.

Salmon and cherry tomatoes:

lunch1

Grilled chicken with fresh pears (I split this piece of chicken with my daughter)

pears

Black Bean Edamame Burger

bean

Desserts

I havent eaten any desserts since Disney, but before the trip, I tried not to eat anything after dinner, but would occasionally have a small dessert before dinner like a chocolate chip cookie, or something healthier like these desserts (Click link for recipes). Since Disney, I don’t eat desserts at all, and instead I decided to immediately run downstairs to my basement and work out. (Distraction is awesome)! Then I play with the puppy. I take her for a walk around the block when it’s not pouring rain (or a Nor’easter hits us)! When it gets warmer, I plan to go for longer walks and jog with her. I’ve also noticed that since we adopted the puppy, she’s kept us SO busy (just like a toddler) I haven’t had time to even think of eating. Sometimes I just eat a bowl of cereal for dinner!

blueberries

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That’s usually my day. My breakfast and mid morning snack is point on, my lunch varies since I’m never really sure what they’ll have in the cafeteria, and my dinner is usually healthy and small. In the past, when I went off during lunch because something tempted me, I just had a very small dinner to try to counterbalance it. Since Disney though, I’m sticking to the salads with a protein and I’ve been bringing fruit in for my lunch dessert. (Today I had a clementine and yesterday I had a few mango pieces). If I have tea after lunch I’ve been bringing in a Stevia packet to put in, to save calories (and 1 carb) from the 3 packets of sugar I was using. Like I’ve always said: There comes a point in your life when something just “clicks”, and you get sick of the way you feel, the way you’re eating, the lack of exercise. Luckily that happens often for me. Don’t let the setbacks go on for too long, though.

My gym membership ended on November 30th, and I did not renew since I knew it was going to be a stressful month. I have a full gym in the basement though and have been back to my summer routine down there. My husband even started working out, too! Since I NEEDED to put our puppy on a strict time schedule, I decided to do the same for myself.

Meet Princess Leia!

What new techniques have you been trying since the New Year? Remember, it’s always a work in progress. There will always be ups & downs. Theres will always be obstacles.

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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The Power of Protein Shakes

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final protein shakes

Protein Shakes.

I had a few people tell me that didn’t like oatmeal (neither did I until I tried Steel Cut Oats instead of the ones that come in a pouch.) So I suggested protein shakes and surprisingly, I got a lot of:

  • How do you make protein shakes?
  • I don’t know what to put in them
  • What if I can’t drink regular milk?
  • Where do I get the fruit from?

Um, okay. So, let’s start from the beginning. Protein shakes are a great way to get a ton of nutrients in you pre & post workouts, for meal replacements, and when you don’t feel like cooking and cleaning up a mess from a big, elaborate meal! The best part about them: you can put ANYTHING in them. Any…thing.

What you need:
A Blender
blener
-Ha Ha! That’s it!

You don’t need a Nutri Bullet, Nutri Ninja, a Juicer, VitaMix, or any other expensive machine. Where would you store it anyway? Don’t you have enough gadgets? Isn’t cabinet space in the kitchen limited enough?

I’m going to make the ingredients interesting, delicious, and fun. We’re going to pretend we’re at a Chinese restaurant and you’re going to to choose 1 item from each column. Or 2. Or 3. Because it’s all up to you!

Liquid: I usually use regular milk, but you can use:

  • Soy milk, Coconut milk, Almond milk, Water, Coconut water, Coconut milk, or any Juice. (the calories and carbs pile up pretty quickly with juice though, so I’d go for water instead.) Also regular milk has more protein than all the other milks.

Protein: I use 100% Whey Protein powder (no carbs or fat) but you can also try:

  • Greek yogurt (plain or vanilla). Almond, Cashew or Peanut butter. I’ve even heard people using Silken Tofu, Tahini, and Cottage cheese.

Fruit: Anything goes with this one. Honestly.

  • Everything from berries, papaya, bananas, mangoes, melons, pineapple, to peaches, pears, apples, kiwi, dragon fruit…I can go on & on. Try one you love that I haven’t mentioned and let me know how it tastes!

Veggies: I know what you’re thinking. Ew! But there’s so much sweet fruit added you don’t even taste them!

  • Spinach, Kale, Carrots, Cucumber, and Zucchini.

Healthy Fats: Fat is not bad. It will keep you full longer. Just choose healthy fats.

  • Avocado, Nut-butters, Chia seeds, Hemp seeds, Ground Flaxseed.

Make it Spicy: Any of your favorite spices can be added. What do you love?

  • Cinnamon, Nutmeg, Mint leaf or Mint extract, Ginger, Allspice, Cardamon, Vanilla or Almond Extract.

bllendder
I know what your next question is: “But Christine!  How do I know what combinations work well together?” You don’t actually. Hee hee. But it’s fun to try new combinations. Remember the strongest flavors will come out on top. Don’t add a TBSP of nutmeg unless you want a mouthful of it. And, bananas or peanut butter will always override the taste of things with less flavor like flaxseed or spinach. But, of course, I will give you some great combos here!

 

My favorite one reminds me of a tropical getaway, so I’ll call it:

Christine’s Island Getaway
pineapple

  1. 8oz Coconut milk
  2. 1/2 cup Pineapple – frozen
  3. 1/2 cup Mangoes – frozen
  4. 1 scoop Whey protein powder
  5. Dollop of Vanilla Greek yogurt
  6. 1/2 TBSP of Flaxseed
  7. Sprinkle unsweetened Coconut on top if desired

 

Another is full of berries so I’ll call it:

Berry Blast Off
strawberry

  1. 8oz Milk (of your choice)
  2. Blueberries, Raspberries, Strawberries – frozen
  3. 1 scoop Whey Protein Powder
  4. Dollop of Vanilla Greek Yogurt
  5. 1/2 TBSP of Chia Seeds

 

Elvis Would love this one so…

Peanut Butter & Banana Burnin’ Love
elvis

  1. 8oz Milk (of your choice)
  2. 1 Frozen Banana
  3. TBSP Peanut butter
  4. 1 scoop Whey Protein Powder
  5. 1/2 TBSP of Flaxseed

 

How ’bout going green?

Kermit the Frog Green Smoothie
greeen

  1. 8oz Almond milk
  2. Handful of Spinach
  3. 1 Frozen Banana
  4. 2 Pitted Dates
  5. 1/2 TBSP Chia seeds
  6. TBSP Almond Butter

 

Saw this one online:

Carrot Cake Protein Shake:

cake

  1. 8oz Carrot Juice (you can also make your own!)
  2. 1 scoop Vanilla Protein Powder
  3. 1/4 tsp Ground Ginger
  4. 1/2 tsp Cinnamon

 

Need Coffee in the mornin’ to get you started?

Coffee Protein Shake
cofffe

  1. 1/2 cup Almond Milk
  2. ½ cup (chilled overnight) Brewed Coffee
  3. 1 scoop Vanilla Protein Powder
  4. 1 Frozen Banana
  5. Drop of Almond or Hazelnut Extract if desired

 

Okay, so there’s a few to get you started. Which ones were your favorite?
I love hearing from you!

Want more. Here’s a website with 13 Quick & Easy Protein Shakes.  My favorite is #5!

 

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Nutritious & Delicious Breakfast Choices

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By Christine Ardigo MSRD

Start your Morning off with a Healthy Breakfast!

Good Morning!  Checking your emails before breakfast? Good, because today you’ll find some great breakfast examples and also see how amazing eggs really are.                                                                           Read More

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