How to Build a Healthy Meal

From the AllyFitness ebook - Thinner Winner!

Each meal should contain a lean protein source (chicken, eggs, lean beef, etc.), a whole grain and some leafy green vegetables or other “water dense” vegetables. One quarter of your plate should be protein, 1/4 starchy-type carbohydrate and the other half should be vegetables and fruit.  Below is a typical day of Clean Eating.

Breakfast: This meal should consist of a healthy protein (nuts, eggs, cottage cheese, etc), fresh produce (berries, citrus fruit, other fruit, tomatoes and spinach) and a whole grain such as a high fiber cereal, oatmeal, or whole grain bread.

Mid Morning Snack: a fruit or vegetable with a protein.  For example, an apple with organic nut butter, a pear with cottage cheese or yogurt, a piece of fruit with a small portion of nuts. 

Lunch: This meal should include a lean protein, along with a nice dose of “slow-release” carbs (fruits, non-starchy vegetables, beans and/or whole grains with a healthy fat. For example, a bowl of leafy greens like romaine lettuce or spinach with chicken on top.  Add vegetables like cucumbers, carrots, etc.  Another option would be a whole grain low carb wrap with hummus, turkey or beans, leafy greens and cucumbers or peppers to add crunch, then top with salsa.  Soup is also a good option.  Make sure it has protein and is not cream based.

Mid Afternoon Snack: this should be a lean protein with vegetables or fruit – like the mid morning snack.   This could include a few slow digesting carbs like triscuits, or pretzel with hummus. Limit the higher carb snacks to once or twice a week. 

Dinner: This should also be a lean protein source, lots of vegetables in a variety of colors, whole grains and healthy fats. Think of grilled or roasted lean meats, big leafy salad with lots of veggies and another vegetable like a baked sweet potato, roasted butternut squash or sautéed veggies.

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Tasty Tuesday - Potato-Horseradish-Crusted Mahi-Mahi

INGREDIENTS

1 cup precooked shredded potatoes, (see Note)

1 shallot, finely chopped

1 Tbsp prepared horseradish

1 tsp Dijon mustard

1/2 tsp garlic salt

1/4 tsp freshly ground pepper

1 1/4 pounds mahi-mahi, skin removed, cut into 4 portions

4 tsp reduced-fat mayonnaise

1 Tbsp canola oil

1 lemon, quartered

COOKING DIRECTIONS

Step 1 
Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.

Step 2 
Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.

RECIPE TIPS

Note: Look for pre-cooked shredded potatoes in the refrigerated section of the produce department, near other freshly prepared vegetables.

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