My Fitness Pal keeps me on track as far as if I've had too many added sugars and things like that.
I fooducate everything but fruits and veggies. I eat some C's in minimal amounts but try to stay B and above for everything else. My soy sauce, which I use a lot of, gets a C+ (for salt which I don't mind, because I only use a little..and also because of sodium benzoate, which I don't know much about but fooducate doesn't like). Beef broths are hard to find something B or above, and tend to be highly processed. Again, I use a small amount and am searching for a healthier alternative. Sometimes just cooking wine/olive oil is nice, but it lacks some of the flavor that adding a small amount of beef broth/soy sauce would improve.
I allow one half cheat day per week and then if someone brings in donuts or I want to stop and get a starbucks, I'll have just one donut or a late.
When I find recipes online, I use pieces of them, and leave out the stuff I don't want like brown sugar). They still taste fine, to me!
Planning ahead helps too. If I have one dish in a crock pot, and 1-2 in a baking pan in the fridge ready to go, I will be much less likely to grab something quick on the way home. Same goes for lunches - if I have everything prepped for the week on Sunday night, I can just easily grab what I want out of the fridge in the morning. Some ideas here: http://www.popsugar.com/fitness/Healthy-Kitchen-Hacks-Weight-Loss-40149161#photo-40149783
Drinks:
Water (spice it up with these ideas) http://www.theyummylife.com/Flavored_Water or even more simple is what I prefer, I will just squeeze in a lemon and that does it for me.
Decaf coffee/tea (one caffeinated beverage a day). I use 1 bad for you creamer a day (individual serving...should probably switch to something healthier like almond milk...)
Breakfast:
Eggs (w/ olive oil or coconut oil), scrambled w/ cup of spinach plus or minus other veggies (often avocado, tomato)
Snacks:
Granola bar (KIND - Dark chocolate cherry cashew or other B+ or higher)
Cheese (baby bel - light)
Shredded cabbage (stir fried with olive oil and splash of soy sauce)
Steamed artichoke (no butter)
Air popped popcorn (spray olive oil/garlic salt)
Fruits
Baked cauliflower w/ tumeric
Steamed broccoli
Lunch/Dinner:
Chicken breast with...
-quinoa (can season with mexican/avocado/black beans, or soy sauce/chives/garlic/onion). Easy to bake or crock pot. Can use italian seasoning like this, but without raisins:
http://simplynourishedrecipes.com/sweet-potato-broccoli-chicken-bake/
Or a healthy beef broth like this:
http://www.purplecarrotkc.com/2011/11/quick-delicious-roasted-vegetable.html
-zoodles (zucchini noodles with olive oil/dash of wine or soy sauce). Stir fry.
-grilled veggies such as peppers, tomatoes, onions, chives, broccoli, green beans (use soy sauce, Worcestershire, olive oil, basil and garlic marinade). Grilled.
-Honey/soy sauce/garlic and peppers or carrots in crock pot. I do stuff similar to this, but leave out the crap like the brown sugar/flour, and it still tastes good. http://www.thecookierookie.com/honey-garlic-baked-chicken/
-stir fry (bag of frozen veggies, with beef broth, soy sauce, vinegar, wine, cornstarch, garlic..a weee bit of peanut/sesame oil..)
Portabello mushrooms with...
-leeks/onions/tomatoes. Bake/stir fry. Similar here: http://www.treehugger.com/easy-vegetarian-recipes/grilled-portobello-mushrooms-stuffed-sauteed-leeks-spinach-vegan.html
-pasta & homemade pesto (use healthy pasta - fooducate it, I use Daily Chef which gets a B+ bc has no added sugars, has fiber, etc- and pay attention to serving size. Cook it firm bc lower glycemic index is better.
Ground beef/turkey with....
-rinsed black beans and mexican seasoning (cumin, onion powder, chili powder, paprika, garlic) on spinach with greek yogurt/avocado. You can squish up 2 quinoa tortilla chips and sprinkle on top so it has a crunch. You could also do lettuce leaf tacos.
-Homemade pesto and healthy pasta
-Baked ziti (just use limited pasta and don't go overboard on the cheese. Include spinach in the sauce).
Fish with...
-cabbage (stir fry with soy sauce)
Eating out but still trying to be healthy:
Subway- 6 inch turkey breast on wheat, pepperjack cheese, veggies
Dessert:
Frozen banana with < 1 tablespoon almond butter in food processor, similar here:
http://userealbutter.com/2010/08/12/single-ingredient-ice-cream-recipe/
Frozen watermelon with water (no juice added)
Greek yogurt w/ dark chocolate and frozen fruit. Add sprinkle of cereal/granola for crunch.
Common Foods & Ratings
