Christine Haas of NuWeights Nutrition and Personal Training shows you 10 healthy meals to help keep your fitness plan on track.
Turkey Sandwich
Makes 1 serving
Ingredients:
2 slices of whole-wheat bread
2 oz low-salt deli turkey
1 oz low-fat cheese
4 lettuce leaves
4 tomato slices
Directions:
Place turkey and cheese on 1 slice of bread. Add vegetables. Place the second slice of bread over the meat.
Nutrition Information per serving:
250 calories, 27 g carbohydrates, 4 g fiber, 22 g protein, 4 g fat, 0 g trans-fat, 3 g saturated fat, 500 mg sodium, 25 mg cholesterol, 3 g sugars
Summer Salmon
Makes 3 servings
1 serving = 4.5 ounces
Ingredients:
1 pound skinless raw salmon
8 cups orange juice
1 teaspoon cumin
1 teaspoon chili powder
3 tablespoons brown sugar
1/4 teaspoon sea salt
Directions:
Marinate the skinless salmon in orange juice for 1 hour. Mix cumin, salt, chili powder and brown sugar in a small bowl. Take salmon out of juice, place on a baking sheet (oven baked) or foil (on the grill) and spread brown sugar mixture evenly over salmon. Bake salmon in oven at 350 degrees for 20 minutes or on a grill for 15-20 minutes or until thoroughly cooked and flaky.
Nutrition Information per serving:
321 calories, 16 g carbohydrates, 0 g fiber, 36 g protein, 12 g fat, 2 g sat fat, 355 mg of sodium, 101 mg cholesterol, 15 g sugars
Tuna Salad Sandwich
Makes 2 servings
Ingredients:
5 oz can of tuna fish
2 Tbsp light mayonnaise
1/2 cup celery
2 slices of whole grain bread
4 lettuce leaves
4 tomato slices
Directions:
Empty tuna into a medium sized bowl. Mix with mayo. Chop celery into small pieces and mix into tuna. Spread on 1 slice of bread. Add 2 lettuce leaves and 2 tomato slices. Cover the vegetables with a second piece of bread.
Nutrition Information per serving:
276 calories, 30 g carbohydrates, 5 g fiber, 35 g protein, 7 g fat, 3 g sat fat, 600 mg of sodium, 72 mg cholesterol, 6 g sugars
Crock Pot Chicken Cacciatore
Makes 4 servings
Ingredients:
1 1/4 pounds of raw skinless chicken breast
1 28 oz can crushed tomatoes
1/2 cup low sodium chicken broth
1 green pepper
1 yellow or red pepper
1 small onion
1 tsp garlic powder
1/2 tsp oregano
Directions:
Cut and clean the peppers and peel the onions. Next chop peppers and onions into 1 inch strips. Add chicken, tomatoes, chicken broth, spices, peppers and onions in this order to crock pot. Cook on high for 4 hours or low for 6-8 hours until chicken is white throughout. Place in serving dish.
Nutrition Information per serving:
267 calories, 19 g carbohydrates, 5 g fiber, 32 g protein, 5 g fat, 2g sat fat, 550 mg of sodium, 80 mg cholesterol, 10 g sugars
Berry Smoothie
Makes 1 serving
Ingredients:
3/4 cup of frozen berries or cherries
3/4 cup skim, almond, soy or rice milk
1/2 cup 0 percent fat-free Greek plain yogurt
Directions:
Add frozen fruit, milk and yogurt to a blender. Blend on high until smooth. Pour into glass.
Nutrition Information per serving:
156 Calories, 27 g carbohydrates, 4 g fiber, 7 g protein, 2 g fat, 0 g trans fat, 0 g saturated fat, 240 mg sodium, 5 mg cholesterol, 21 g sugars
Fast Chili
Makes 4 servings
Ingredients:
1 pound of 95 percent fat free ground beef
1 x 15 oz can of diced tomatoes
1 x 16 oz can of low salt kidney beans
1 teaspoon of chili powder
1 teaspoon of cumin powder
1 tsp garlic powder
Directions:
Add meat (frozen or fresh), drained kidney beans, seasonings and can of diced tomatoes in a crock pot in this order. Cook on low heat for 6-8 hours or on high heat for 4-6 hours.
Nutrition Information per serving:
258 calories, 23 g carbohydrates, 8 g fiber, 30 g protein, 5 g fat, 2 g saturated fat, 319 mg of sodium, 60 mg cholesterol, 4.5 g sugars
Chicken Salad Sandwich
Makes 1 serving
Ingredients:
2 oz of rotisserie chicken pulled off the bone
1 Tbsp light mayonnaise
1/4 cup celery
2 slices of whole grain bread
2 lettuce leaves
2 tomato slices
Directions:
Chop chicken and celery into small pieces and place in a medium sized bowl. Add mayonnaise. Spread on 1 slice of bread. Add 2 lettuce leaves and 2 tomato slices. Cover the vegetables with a second piece of bread.
Nutrition Information per serving:
330 calories, 32 g carbohydrates, 6 g fiber, 30 g protein, 7 g fat, 3g saturated fat, 500 mg of sodium, 64 mg cholesterol, 4 g sugar
Chicken Fajitas
Makes 4 servings
Ingredients:
1 pound skinless boneless chicken breast
2 x 16 oz bags of frozen pepper and onion blend
1 tsp garlic powder
1 tsp ground cumin
1 tsp chili powder
1/4 tsp sea salt
1/2 cup water
Directions:
Pour 1/4 cup water into crock pot and add chicken, frozen peppers and onions, spices and salt. Cook on high for 4 hours or low for 6-8 hours until chicken is white throughout.
Nutrition Information per serving:
198 Calories, 14 g carbohydrates, 3 g fiber, 27 g protein, 3 g fat, 0 g trans fat, 1 g saturated fat, 358 mg sodium, 73 mg cholesterol, 8 g sugars
Egg White Omelet
Makes 1 serving
Ingredients:
4 egg whites
1 oz low fat cheese
1 cup spinach
1/2 cup mushrooms
1 tsp canola oil
1 minced garlic clove
cooking spray
Directions:
In small skillet heat oil over high heat then add 1 minced garlic clove and mushrooms. Cook for 2 minutes then reduce heat to medium and add spinach. When spinach becomes wilted slide vegetables onto a plate. Lightly coat the same skillet with cooking spray. Add egg whites swirling to evenly cover the bottom of the pan. Cook for about 2-3 minutes. Using a spatula pick up the eggs and let the uncooked “runny” part of the eggs flow underneath. Cook for another minute. Spoon the cheese and then the spinach mixture onto the top of the eggs and flip one side of the eggs over the other to create the omelet shape and slide onto the plate. Cover with a lid and cook on low heat for 1 minute until cheese is melted.
Nutrition Information per serving:
215 calories, 5 g carbohydrates, 1 g fiber, 27 g protein, 7 g fat, 3 g saturated fat, 200 mg of sodium, 30 mg cholesterol, 2 g sugars
Stuffed Peppers
Makes 4 large peppers
1 serving size = 1 pepper
Ingredients:
4 large green peppers
1/4 cup parmesan cheese
1/4 cup low fat cheddar cheese
1 pound of 99 percent fat free turkey breast
1 x 14.5 ounce can diced tomatoes
1 cup cooked quinoa
1/2 tsp garlic powder
Directions:
Preheat oven to 350 degrees F. Cut tops off of green peppers, and take the seeds out. Place peppers in a pot of boiling water for 20 minutes and then drain. Place peppers in a 9×9 square baking dish. Add turkey to skillet and brown until thoroughly cooked. Add diced tomatoes and garlic salt, 1 cup of cooked quinoa and parmesan cheese. Fill the 4 green peppers with the turkey mixture. Cover with foil and place in oven for 15 minutes. Take out of the oven and sprinkle remaining ¼ cup cheddar cheese on the top of the peppers evenly. Cook for another 10 minutes.
Nutrition Information per serving:
276 calories, 20 g carbohydrates, 5 g fiber, 35 g protein, 7 g fat, 3 g sat fat, 400 mg of sodium, 72 mg cholesterol, 6 g sugars
Christine Haas, M.S., L.D.N., C.N.S., C.P.T., is the president and director of NuWeights Nutrition and Personal Training, a nutrition and fitness business with six offices throughout the D.C.-Metro area. She is licensed and certified by the American College of Nutrition and the National Academy of Sports Medicine.
