Salads to go!

Not a big salad fan here.

Here's why:

To make a good salad requires a ton of ingredients

Planning ahead

Dressing issue - carry around bottle or find a tiny container

The veggies go bad in only a few days making it frustrating and expensive!

Thanks to Pinterest I have discovered salads in a jar!!!

You make all at once ahead of time, they stay fresh for 1 week and nothing is wasted!

TA DAAAA!

I picked up some mason jars with toppers and got to work.

I bought Ranch (Newman's Own because it is MSG free)

Tons of veggies I love

Mixed salad leaves

The layering is the most important part of this process.

Measure out 2 Tbsp dressing and pour into bottom

Then layer the chopped veggies

Top with lettuce.

When you're ready to eat, turn it upside down and shake.

It travels well, it's healthy, cost effective and super delicious.

Total calories per jar = 188 calories!!!

Teresa

Gluten Free Cauliflower Crust!

I came upon a recipe similar to this and decided to modify it to be a little more simple and calorie conscious!

For those of you with gluten intolerance this is your new approved pizza crust!

Ingredients:

2 cups riced cauliflower

2 eggs

1 cup shredded mozzarella 

(processed cheese may contain gluten, buy the "real" stuff or use ricotta)

I added Italian seasoning and garlic salt to my dough

Start with a large head of cauliflower and "rice" it.  AKA shred it!

One head made about 6 cups for me and it only took a few minutes, I did not shred the stems.

Combine ingredients, divide in half and pat onto baking sheets.

Make sure you spray it down with nonstick spray.

Bake at 450 degrees for 12 minutes

It has a nice crispy crust and a spongy center.

Top with whatever toppings suit you, I used green peppers, mushrooms, spinach, 

chicken and just enough shredded cheese to hold it together.

Bake for another 7 minutes to melt it together

I was surprised by how delicious it was and how well it held together.

Total calories for each pizza crust = 255 calories!

My total calories the pizza with toppings = 330 calories!

I'm going to be brutally honest here, I don't have a gluten intolerance and I still prefer my "Pita Pizza" over this one.  The calorie for the crust was even less.  

However, IF I did have a gluten intolerance this would become my crust and happily!

Teresa

A Day in Food

Today I over slept and then somehow missed breakfast.

So, lets start at lunch!

Chicken Quesadillas with 1 cup of grapes! = 332 cals

For a snack I made my 100 calorie cupcakes and had one of each! = 200 cals

Dinner:  Boca burger with tons of grilled veggies, veggie chips and 

fruit cocktail with light cool whip and sugar free jello. = 430 cals

Evening snack:  Lean Cuisine Spinach Artichoke dip with pita, 1 corn tortilla, 1 cup peas = 360 cals

Grand total for today = 

1322 calories!

Here's a little caution from me.  I eat calories based on my body weight, BMR, and weight loss goals.  This may be too little or too much for your needs.  Please use responsibly.

Teresa

100 Calorie Cupcakes!

I'm talking actual cupcakes . . . with frosting!

100 CALORIES EACH!

Ingredients:

1 box of Cake Mix (ANY FLAVOR)

1 can of diet pop (light with light cake and dark with dark cakes)

Mix together in a mixer and pour 1/4 cup into 24 cupcake wrappers.  

They only fill about 1/2 way but they rise beautifully.

Bake at 350 degrees for 12 minutes

Frosting:

1 tub of light Cool Whip

1 small box of pudding (any flavor)

Mix together well and spread evenly over cooled cupcakes.

Add sprinkles of course!

These freeze very well.  I make a batch and then stick them in the freezer until I need a little treat.

Here's one I made with Funfetti cake mix, sprite zero and french vanilla pudding.

Chicken Quesadillas!

Chicken Quesadillas are one of my favorite foods!

I used to make 2 huge ones loaded with cheese and all kinds of naughtiness, 

I could easily eat over 1000 cals in one sitting.  

I decided I can't live without them, so I did some easy swaps.

2 small corn tortillas 80 cals

1/2 grilled/skinless chicken thigh 50 cals

2 Tbsp Salsa 10 cals

1/8 cup black beans 30 cals

1/4 cups shredded cheese 80 cals

2 Tbsp Fat Free sour cream 20 cals

Grand total = 270 cals

These are loaded, gooey, cheesy and waistline friendly.

The combo of protein, fiber and fat make it filling.

Happy cooking!

Teresa

"I don't want to count calories!"

This post is for those of you who want it extra simple!

Don't want to count calories?

Ok, fine.

Head on over to my "Healthy Eating Tips for Beginners" Tab and take notes.  

Take a few suggestions and mix them into your routine.  

No counting required.

I'm also going to show you what I eat in a day with the total caloric intake.

I want you to see and learn what eating low calorie looks like along a day.  

You don't have to live on rice cakes and starve yourself. 

I am not a health guru, a vegan, and I don't care about organic.

I'm trying to take baby steps, eat a little healthier and a little less.  We're talking about permanent lifestyle change that works with Drive Thrus, holidays, birthdays, vacation, ect.

Teresa

Pita Pizza

1 flat Pita 200 cals

1/4 cup Marinara sauce 40 cals

6 Turkey Pepperoni 30 cals

1/3 cup Mozzarella Cheese 80 cals

olives 50 cals

Bake at 400 degrees for 5-7 mins

Grand total: 400 calories!

Tip: Try a veggie only pizza to reduce the calories

Tip #2 get your cheese finely shredded and it will cover the pizza better

Grilled Tuna and Avocado Sandwich

This is a perfect lunch when you need a protein boost!

2 Large slices of bread 220 cals

1 can tuna, drained 100 cals

Laughing Cow Cheese 35 cals

1/2 Avocado 160 cals

Spread cheese on bread, layer with tuna and avocado.

Grill!

I've stopped using butter and the bread grills just fine.

I also like to add spinach.

Grand total: 515 calories!

Taco Soup!

This is a healthy and easy recipe the whole family will love.

This will feed a family of 5 twice!

Pour the following into a crockpot:

2 cans Pinto beans

2 cans Black beans

1 can corn

4 chicken breasts (can be frozen)

2 cans diced tomatoes

24 ounces chicken broth

12 ounces water

Taco seasoning

Cook 5 hours on low

Remove chicken breasts and shred them.  Put back into crockpot.

Enjoy!

This makes 16 cups and each cup is 135 calories!

My serving is usually 2 cups 270 cals

Top with 2 Tbsp Fat Free Sour cream 20 cals

and 1/4 cup Mozzarella cheese 80 cals

Grand total 370 calories!

This is a great source of fiber and protein and super filling.

I like to freeze half, it freezes great.

Zucchini Chips and Salsa

The perfect spicy snack!

Zucchini Chips and Salsa

2 Medium zucchini slice thin.  Spray cooking sheet with cooking spray and lay out slices.

Sprinkle lightly with salt and bake at 400 F on each side for 10 mins

Turn oven down to 300 F and bake each side for another 5 mins

Take 1/2 the batch - 1 medium zucchini and pare it with 4 Tbsp Salsa

They are crispy, salty and delicious.

1 medium zucchini = 30 cals

4Tbsp Salsa = 20 cals

Turkey Burgers

Sometimes you need a burger . . . what if I could give you a healthier burger?

It's BBQ season and I can't say no to the grill or the buns!

Here's my favories BBQ dinner

Jennie O Turkey Burger 1/3 lb 160 cals

Wonder Bread bun 190 cals

Light Swiss cheese 50 cals

Instead of mayo use Laughing Cow Spread 35 cals

VEGGIES = practically free!

Side of:

BBQ Pop Chips 120 cals

Fruit or Veggie.  I went with fresh cherries. 1/2 cup is 50 cals

Grand total for my BBQ dinner = 605 calories!

Nachos!!!

I love Nachos but they are a bit tricky if you're trying to count calories.

Tip #1:  Measure everything and make 1 plate for yourself.

Tip #2: Think Veggies and Salsa.  They are super low in calories

Tip #3 Swap Mexican cheese for Mozzarella and Sour cream for the fat free stuff 

and use only lean beef or chicken

You can't eat off a huge platter with others and if you don't measure and keep track of what you're piling on it's easy to overload on the calories.

I like to make my own tortilla chips because I get a ton more than if I use the bagged stuff.

I take 2 low fat flour tortillas and cut them into triangles, sprinkle with salt and paprika.

Bake at 400 F for 3 minutes then turn and leave in for another 3 minutes.

Flour tortilla chips on left

Bagged corn chips on right. 

Same calorie amounts!

I carefully measure and pile on the ingredients, 

then place the whole plate in the oven at 400 F for 10 minutes

2 Flour tortillas = 180 cals

1/3 cup Mozzarella cheese = 80 cals

1/4 cup refried beans = 60

1/4 cup black beans = 50

Lean Beef 1/4 lb = 180 cals

Fat Free Sour Cream = 20 cals

Salsa 4 Tbsp  = 20 cals

Grand Total for my amazing and filling dinner!

590 calories!!!!

(You will notice a lack in veggies . . . I'm not a fan of them.  

If you add more veggies you can get away with less of the bulk items.)

Papa Murphy's Pizza

I didn't want to cook and I wanted something delicious!

Instead of a traditional pizza I make the swap for Papa Murphy's DeLite Pizzas

Below is a Large 1/2 Chicken Bacon Artichoke (left), and 1/2 Herb Mediterranean Chicken (right)

They are both Heavenly and hip friendly.

A serving is 1/10 of a Large at 180 cals each!

Here's what 2 slices look like:

Of course, that means I have room for seconds!!!

Spaghetti Dinner

Here's what my spaghetti dinners look like these days:

Here's what they USED to look like:

For me it's about easy/smart swaps and portion control.

I LOVE Smart Ones Spaghetti.  

It's only 290 calories, loaded with protein and portioned out.

Instead of garlic bread I toast Oroweat's Sandwich Thins (100 cals)

then spread Laughing Cow Light Swiss Cheese (35 cals)

Instead of a salad covered in ranch I eat steamed green beans without butter.

MY Spaghetti Dinner = 465 calories

Traditional Spaghetti Dinner = 1034 calories

My Favorite Breakfast

Yogurt Parfait!

5.3 oz Oikos Greek Yogurt (because it's my favorite!) 130 cals

1 medium banana 110 cals

1/4 cup granola, oats, or 1/2 packet instant oatmeal packet. 80 cals

Grand total! 320 calories!

This breakfast is filling, loaded with protein and all kinds of nutrients.

Enjoy!

Creamy Chicken and Rice Soup

1 Box Long Grain Wild Rice 380 cals

2 Chicken Breasts - cooked 300 cals

2 cups chicken broth 20 cals

1 1/2 cup water

1 cup milk 90 cals

1/4 cup lite butter 120 cals

Carrots, celery, garlic, onion 

salt and pepper to taste.

I have my chicken cooked ahead of time and through everything into a pot. 

I let it all simmer for about 30 mins and it's ready.

This makes 7 cups! = 130 cals per CUP!

Leaving plenty of room for a biscuit ;)

BTW this freezes nicely.  

I like to freeze leftovers in 1 cup tupperware to use for lunches.

Chocolate Protein Smoothie

After a heavy weight lifting session I desperately need to give my body a protein boost

and here it is:

Blender

Muscle Milk Protein Powder

Water and Ice

Frozen Bananas 

(When they start getting "too" ripe cut them up and freeze them)

Pour 1 cup water and 1 scoop protein powder into blender.  

Add 1 frozen banana and enough ice for the consistency you like.

This makes 2 tall glasses and yes I drink them BOTH!

2 glasses = 250 cals

1 Glass = 125 cals

Skinny Cow!

Skinny Cow understands we need an Ice Cream fix sometimes!

Here's my favorite!

Cookies and Cream Ice Cream Sandwich

Veggie Straws!

Veggie Straws and Apple Straws are a perfect chip substitute!

38 straws = 130 calories!!!

Here's what 38 Apple Straws look like next to a banana:

They come in Potato BBQ, Veggie (nice and salty), and Apple (sugary)

I love them with a Turkey Burger, sandwiches, snacking, wraps . . . 

pretty much any time you would want chips!

Mini Jello Cheesecakes

Love Cheesecake?

I DO!!!!!!!!

1 small box Jello - Cheesecake flavor

Fat Free Milk

Wilderness Cherry Pie filling

1 mini Graham Cracker crust

Lite Cool Whip

Make small box of cheesecake Jello per pie instructions with Fat Free Milk.

Pour into 6 mini Graham Cracker Crusts

Top with 1/4 cup pie filling and 2 Tbsp Lite Cool Whip

Let set in the fridge for 1 hour.

250 calories per pie!

I make this with all kinds of Jello flavoring and toppings.

Get creative!