Summer Time Slimming Meals

Summer time is here, and we are all trying to either get into shape, or stay in shape. 

The big question is: 

What should I eat? What will help me lose weight, or maintain weight? 

The answer is: 

Everyone will digest foods differently; therefore, there is no diet that is considered to work for everyone. If you are in the stage of wanting to live a healthier lifestyle, than you are ready to make some  changes TODAY. 

First, the most important thing to do is to make small realistic goals for yourself. If you make a goal to lose 20lbs in one month, you may fail and become discouraged. 

Example of small goals:

• Wake up and jog/walk for 20 minutes 
• Drink more water and less sugary drinks 
• Plan your lifting gym sessions
• Join a gym
• Try out a gym class 

and so on......

It is crucial to make goals that will help you succeed. 

So, let's make a small goal today to try a new healthy meal! OR to cook all your meals for one week! 

Below are some delicious meals that will help you plan some healthy meals for the week.  (Breakfast, Snacks, and Dinner) 

Spinach Basil and Tomato Omelet with Oats (or Quinoa) 

Omelet:

- 4-5 egg whites (1 whole egg- optional) 

- 1/2 cup spinach

-5 cherry tomatoes

-1 tsp. of basil 

-1/4 cup of red bell pepper

Oatmeal or Quinoa:

-1/2 cup of old fashion oats, or Quinoa

- 1/4 cup of Almond Milk

- 1 tbsp. of sliced almonds

- 1 tsp. of agave (optional) 

Apples and Protein Peanut Butter: 

Ingredients: 

- 1 Small Apple, Sliced

- 2 tbsp. of PB2 peanut butter powder 

- 1/2 scoop of Vanilla Whey or Plant Based Protein Powder

- 2 Tbsp. of water, and may need an additional Tbsp. of water if too dry

Directions: Mix all the ingredients together to make your protein peanut butter. 

OR 

use 1 Tbsp. of natural peanut butter mixed with 1/2 scoop of protein vanilla protein powder 

Cilantro Lime Salmon with French Green Beans and Portobello Mushrooms:  

Ingredients:

- 4-6 oz. of wild caught salmon 

- 1-2 Tbsp. of Cilantro Lime Dressing (or make your own: 1 tbsp. of chopped cilantro, lime, olive oil, garlic, lime juice) 

- 1 Cup of French Green Beans

- 1/2 of a whole Portobello Mushroom

Directions:

First, bake the salmon on 350 degrees for 15 minutes, or place on George Foreman Grill for 10 minutes.

Second, steam the green beans, and mushrooms with oregano, garlic, and pepper. 

Cilantro Jalopeno Hummus with vegetables:

- 3 big carrots skinned and chopped

- 2 mini cucumbers chopped

- 1-2 Tbsp. of hummus

Homemade Hummus:

- 1/2 cup of garbanzo beans 

- 2 Tbsp. of chopped cilantro

- 1/2 jalopeno chopped (seeded)

- 1/8 tsp. of sea salt

- 1 tsp. of garlic powder

Directions: Blend all ingredients. 

Italian Mahi-Mahi over Vegetable Spaghetti: 

Ingredients: 

- 4-6 oz. of Mahi-Mahi seasoned with 1 tsp. of oregano 

and dash of garlic powder

- 1 Zucchini, shredded with grater, or slice thin

- 1/2 Red Bell Pepper

- 1 can of Natural low-sodium crushed tomatoes 

- 1 cup of bean sprouts

Directions: 

Place all the ingredients in a rice cooker, and steam for about 15-20 minutes. (Fish too!)  

Optional: Serve over 1/2 cup of Brown Rice pasta, or 1/2 cup Brown rice. But, try using the vegetables as "pasta," it's lower in carbohydrates and will help with slimming down.