Samples of Healthy Food Recipes
The food recipes below are just a few examples. The amount of food is meant for one person. As the number of calories your body will burn during the day is individually, the amount of food in the recipes below can be somewhat increased to accomplish a healthy menu.
Breakfast and Lunch
If you eat too little carbs and fat during the day you will feel weakened and your brain won't work optimal without fat. Walnuts and nuts in general, unsalted, contain plenty of the right sort of fat you would like to eat. I have organised the breakfast and lunch recipes together as these are meals that can fit for both occations. Anyway, eat most of your daily carbs in the mornings to get you going, and avoid it in the evenings as you body most likely will store it as fat when you sleep.
Alternative 1: Rolled Oats with skimmed milk
40 grams of rolled oats, then pour 2.5 deciliter of skimmed milk over. Add a non-caloric sweetener if you want. This will contain about 200 calories.
Alternative 2: Porridge
30 grams of rolled oats and 2 deciliter of water. Boil the water and add the rolled oats. Let it boil until the porridge thickens. Add a pinch of salt due to your own taste. When serving, top the porridge with cinnamon and eventually a non-caloric sweetener as you like. About 150 calories.
Alternative 3: Crisp Bread
2 pcs of crisp bread with turkey ham or liver paté. 140/160 calories.
Alternative 4: Bread
2 slices of bread with turkey ham or liver paté. 250/270 calories.
Alternative 5: Omelet
3 pcs of egg white, 1 egg yolk and 3 pcs of sliced turkey ham, onion and a spice of your favour. 210 calories.
Dinner
In general, it is a good idea to eat lean pork, chicken, turkey as well as minced meat of these, fish, whole grain pasta, basmati rice, vegetables as broccoli, cauliflower, salad, tomatoes and cucumber. Keep in mind that the pasta and rice should be avoided in the evenings because of the carbs.
Alternative 1: Taco Risotto
200 grams of minced chicken meat + one portion of taco spice + 1 deciliter of basmati rice (will become 50 grams of ready rice). 370 calories.
Alternative 2: Chicken Salad
Use any kind of vegetables you want. For instance: 50 grams of iceberg lettuce, 20 grams of onion, 40 grams of corn and 100 grams of lean chicken meat. 170 calories.
Alternative 3: Salmon
100 grams of salmon + 100 grams of broccoli + 100 grams of cauliflower. 270 calories.
Alternative 4: Pork with Chili
100 grams of lean pork sliced + a tbsp with extra virgin olive oil for the frying, 1/2 portion of wok vegetables + 50 grams of fresh sugar peas + 3 tbsp of chili sauce. 200 calories.
Alternative 5: Pork and pasta
100 grams of lean pork sliced + a tbsp with extra virgin olive oil for the frying + 1/2 pcs of onion + 2 cloves of garlic + 1 small rasped carrot + 1/2 can of preserved chopped tomatoes + 1 portion of chicken buillon + 0.5 deciliter of water + a pinch of salt + pepper + 100 grams of pasta. 400 calories.
The above recipes are just examples. Feel free to add small snack meals in between the major meals during the day, so that you eat about 6 times a day. Snack meals may be a carrot, an apple or other healthy foods in small portions. This will keep your metaboism up troughout the day. Also make sure to drink sufficient water; feel free to take a look at the benefits you may obtain from a sound water consumption.
