Healthy clean meal ideas

aaabbbb

Recently started trying to eat better and lose weight but am really struggling when it comes to having varied meals that are healthy and clean yet still low enough in calories / carbs to maintain my calorie intake for the day according to my fitness pal. I've also been struggling with satisfactory vitamin/mineral intake with the exception of vitamin c.

Typical day would be :

Breakfast:

50g Porridge made from water,20 blueberries, 4 strawberries, tablespoon of honey and some raspberries if there there.

Or Scrambled eggs made from 2 small eggs and 1%milk with bacon or some sort of veg

Lunch: Salad with grilled chicken pieces, Rocket or butterhead lettuce, 10g red peppers, 10g salad onions, 5g red onion, 1 tomato , celery , maybe some green peppers, maybe some olives, vinaigrette dressing for taste

Egg omelette with 2 eggs along with the veg mentioned above and some mushrooms , sugar snap peas, bean sprouts , sweet corn, garlic.

Dinner:

Steamed fish with all of the veg mentioned above(except lettuce) steamed along with maybe some broccoli , cauliflower and spinach along with 25g of brown rice

Sometimes fish is replaced with grilled chicken or pork but thats about it.

I'm really getting sick of eating only this repertoire day in day out so if anyone has any suggestions of things I could add/amend/vary it would be greatly appreciated !!

Mr. CooL ICE

Adding butter in some form can make a lot of boring stuff taste nicer. If you steam your veg, you could steam it for half the time, then put it into a pot with melted butter, add salt and pepper and serve.

Also, you could oven roast your veg instead of steaming (or half steam, half oven roast). Putting it all on a baking tray, drizzled with olive oil, ground cumin and s+p is nice. Also briefly marinading veg using a tbsp of honey with 2x tbsp soy sauce adds a nice flavour too.

Try more veg too. Butternut squash, sweet potato (which I only discovered recently), broccoli, carrots and parsnips are tasty when cooked right.

fifib

What about trying some smoothies for breakfast?
I eat porridge in winter but for summer (whenever that comes round!) I mix the berries with some natural yoghurt.
Or this am I had scrambled egg and smoked salmon

One dinner/lunch I've gotten to love making is Beef and Mango Salad. (I make enough dinner for leftovers with salad for lunch next day) Basically beef strips cooked in spices on top of rocket and spinach salad and cubed mango. Make dressing using lemon, balsamic, olive oil and pepper.

Or curries is a great way of packing the veg in. Blitz some tomatoes, spices, garlic, chillies and ginger for the sauce.

Try these for more inspiration:
Bodyism Recipes
Clean and Lean Recipes - James Duigan

aaabbbb

fifib wrote: »

What about trying some smoothies for breakfast?
I eat porridge in winter but for summer (whenever that comes round!) I mix the berries with some natural yoghurt.
Or this am I had scrambled egg and smoked salmon

One dinner/lunch I've gotten to love making is Beef and Mango Salad. (I make enough dinner for leftovers with salad for lunch next day) Basically beef strips cooked in spices on top of rocket and spinach salad and cubed mango. Make dressing using lemon, balsamic, olive oil and pepper.

Or curries is a great way of packing the veg in. Blitz some tomatoes, spices, garlic, chillies and ginger for the sauce.

Try these for more inspiration:
Bodyism Recipes
Clean and Lean Recipes - James Duigan

Great thanks a million definitely gonna try the smoothies , never thought of that !!

Don't eat curries unfortunately , I really can't hack the spice !!

Heres the link to Myfitness pal a/c if anyone has anymore ideas/suggestions to add to what's there : http://www.myfitnesspal.com/food/diary/jennamoran2

Stench Blossoms

You need to make your diary public.

aaabbbb

Stench Blossoms wrote: »

You need to make your diary public.

It should be now

BerryBlue

Quinoi with some cinnamon & a few berries for breakfast

Homemade soups can be great, you can pack in alot of veg, potato or sweet potato, filling & very low cal

Dinners - ever try chickpeas or tofu? Also if your stir frying veggies, throwing in a few cashews or nuts can really complement it

aaabbbb

BerryBlue wrote: »

Quinoi with some cinnamon & a few berries for breakfast

Homemade soups can be great, you can pack in alot of veg, potato or sweet potato, filling & very low cal

Dinners - ever try chickpeas or tofu? Also if your stir frying veggies, throwing in a few cashews or nuts can really complement it

Never tried either but always wanted to just have no idea where Id get my hands on some tofu

What's Quinoi ? Where would I get it ?

2xj3hplqgsbkym

Crab and avocado salad with fresh lime juice.

Pork cooked with onion, garlic, ginger and soy sauce in ice berg lettuce wraps.

Salmon teriyaki on a bed of bean sprouts

BerryBlue

aaabbbb wrote: »

Never tried either but always wanted to just have no idea where Id get my hands on some tofu

What's Quinoi ? Where would I get it ?

I buy both quinoi & tofu in my local health shop - but I'm sure you can get it in the supermarket - especially tofu, you should find that in aldi or lidl (or any of the oriental shops), but I doubt you'd get quinoi in there.

Quinoi - another grain, apparently very good nutritional content & a good protein source (but I don't think its a 'complete' protein), but its something different, quick and easy to make.

http://thestonesoup.com/blog/2010/06/12-things-you-should-know-about-quinoa/#

By the way - I bought the flakes once, wouldn't recommend, would just get the regular.

Your veg portions are tiny!

Double, triple, even quadruple those portion sizes.

Vegetables are nutrient packed and low calorie, you will struggle to overeat on (non-root anyway) vegetables.

Make the vegetables a bigger part of your plate and you won't ever be hungry, and you might even find yourself able to 'hack' a slightly lower calorie intake.

aaabbbb

Deleted User wrote: »

Your veg portions are tiny!

Double, triple, even quadruple those portion sizes.

Vegetables are nutrient packed and low calorie, you will struggle to overeat on (non-root anyway) vegetables.

Make the vegetables a bigger part of your plate and you won't ever be hungry, and you might even find yourself able to 'hack' a slightly lower calorie intake.

I'd actually thought I'd been eating too much so cut down

I've yet to invest in a good quality kitchen scales so most of the weights/portion sizes are guesstimates at best.... =/

This is a useful page to show you just how much vegetables you would have to eat to over-eat.

http://imgur.com/gallery/w9nHF

doctorwhogirl

How can you overeat on veggies!?!!

(I mean I know you can gain weight eating too much of ANYTHING but surely it would be hard to do so with veg?)

Like I eat MOUNDS of veg. I'd eat more if I could with food but it's too expensive to buy!

syklops

aaabbbb wrote: »

Don't eat curries unfortunately , I really can't hack the spice !!

Curry is not necessarily synonymous with spiciness. My girlfriend doesn't like spicy food, but she loves chicken or lamb Korma. The Uncle Ben et al sauces will be very rich but you can make your own sauce very easily and they can be low cal.

You seem to be grilling everything. Its important to get some healthy fats in as well. Would you consider a stir fry? You can get a great selection of colorful veg in, and as has been pointed out, its hard to OD on veg. You can also get lots of different flavours like ginger, and chinese 5 spice, without it actually being spicy.

Magenta

doctorwhogirl wrote: »

How can you overeat on veggies!?!!

(I mean I know you can gain weight eating too much of ANYTHING but surely it would be hard to do so with veg?)

Like I eat MOUNDS of veg. I'd eat more if I could with food but it's too expensive to buy!

Me too. I love carrots