Eat Great, Feel Better: Small Choices Lead to Big Changes

For this week’s post, I wanted to give an example of how I have been making minor adjustments to incorporate healthy meals into my diet. *Most ingredients for these recipes aligned with my budget-friendly grocery list.*

Breakfast:avocado toast

After my daily cup of coffee with almond milk, I made an egg white omelet with spinach, diced mushrooms, diced tomatoes and Feta cheese crumbles. I paired the low-calorie omelet with a piece of wheat toast with avocado slices and paprika.

Snack 1:

Usually I will  try to have two or three small snacks between my meals. I had about a ½ cup of roasted almonds and ½ cup of craisins. It wasn’t too filling and it gave me enough of a pick-me-up until lunch!

Lunch:

I was on campus during this time and I chose to get food from Wildgreens. I asked for a wrap with grilled chicken breast, spring mix, red and yellow peppers, parmesan cheese, diced onions and tomatoes. For a little extra protein, I asked for chickpeas. I usually get balsamic vinaigrette in my wrap, but I opted for oil and red wine vinegar. I also got a fruit cup filled with raspberries, blackberries, and Kiwi from Pinkberry.

Snack 2:larabar

I knew I was going to be busy later in the day, so I brought myself a Coconut cream pie Larabar. Larabars are really nutritious, have only about five ingredients, and are only around 200 calories!

Dinner:

I decided to get a little creative with my dinner tonight by making a seared ahi tuna salad paired with cauliflower fried “rice.” My friend Cat made this meal for me once and I wanted to recreate it myself! This recipe makes enough for two people or you can save the rest for another day.

Cauliflower Fried “Rice”

Ingredients:

  • 1 head of cauliflower
  • 1 small sweet onion (diced)
  • 4 large carrots (diced) or 1 can of carrots
  • 1 cup of frozen green peas
  • Sesame oil
  • 2 eggs
  • 3 tablespoons of Low-sodium soy sauce

Directions:

  1. Finely chop the cauliflower or put it in a food processor for a few seconds
  2. Heat a pan/wok with enough sesame oil to cover the entire surface
  3. sauté the carrots, onions, and cauliflower for about 6-7 minutes to lightly brown them.
  4. Add peas and soy sauce; cook for another 2-3 minutes
  5. Scramble both eggs in a separate pan, then add the eggs to the “rice” mixture
  6. Cook all of it together for about 5 minutes

Seared Ahi Tuna Salad

Ingredients:

  • 1 bag of spring mix
  • 1 diced tomato
  • 1/2 a diced red onion
  • Pickled ginger (optional)
  • Asian salad dressing (from store)
  • 2 ahi tuna steaks
  • Sesame oil
  • 2 tablespoons lime juice
  • salt and pepper

Directions:

  1. Heat skillet with roughly 2 tablespoons of sesame oil
  2. Season your tuna steaks with 1/2 teaspoon of salt, 1/2 teaspoon of pepper, and 1 tablespoon of lime juice
  3. Sear each side of the tuna steaks for about 2.5 minutes for medium rare. (rare≈2 minutes and medium≈3 minutes)
  4. Prepare your salad with the spring mix, tomatoes, onions, ginger, and top with your sliced or diced tuna steak
  5. Drizzle your preferred amount of Asian salad dressing
  6. Enjoy!

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I planned out my meals the night before to save some time and make sure I was eating relatively healthy. I tried my hardest to make sure I consumed the recommended servings of each food group (It gets a little difficult sometimes with a busy schedule), but overall I felt energized and satisfied all day!

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