No matter what your fitness or weight loss goals may be, the truth is, food affects your mood, your waistline, and your confidence. How do you feel right now? If you want to have sustainable energy to last you all day long, slimmer legs or simply feel better in your skin, start with nutrition. Here are six healthy and delicious swaps to make this week (and feel better than you have in months!)
Make Breakfast Delicious Again (and Feel Full and Satisfied)
If you’re used to a carb and sugar heavy breakfast (or perhaps no breakfast at all), pay close attention. No matter what your goals are, breakfast is the most important meal of your day. Here’s why: your brain needs carbs to function, your muscles need protein to repair, build and maintain good health and your digestion system needs fat to do its job. Without breakfast (and a triple latte doesn’t count as ‘breakfast’), you simply can’t lose weight, or have the energy to power through your day with focus and productivity.
Swap out dairy found in lattes and blended coffee drinks for an americano or cup of coffee. Take it black if you can (one or two of coffee every day has been shown to speed up your metabolism) or switch to green tea. Looking for a low-calorie way to get your protein, fat and carbs in? Consider egg and avocado toast your new breakfast of champions! Simply toast a piece of your favorite fiber rich bread (shoot for 5 grams of fiber or more), top with half a avocado and a fried egg. Sprinkle with olive oil (a healthy fat your body needs), salt and pepper.
The Lunch Low-Down For Weight Loss
About three hours after breakfast, it’s important to chow down on a protein rich lunch. Forget the pasta bowl or cheesy enchiladas you’re used to (unless you like going into a food coma afterwards.) Instead, choose a tuna stuffed avocado, or a bed of greens and veggies, served with a baked salmon or chicken filet. Another low-calorie, low carb lunch idea is a pasta-seashell soup in a mason jar! It’s the perfect desk lunch, and all it requires is some simple prep work the night before. Boil a cup of two of (high fiber) pasta shells al dente. Simmer a few cups worth of marinara sauce along with basil, garlic, salt and pepper. Throw everything in the mason jar (layering as you go) along with some spiraled zucchini noodles, chopped spinach (fresh) and parmesan cheese.
Eat This For Dinner to Develop Lean Muscle
If you want something super satisfying for dinner, but will keep your calorie count in check—without depriving you of your Mexican food cravings, consider enchilada boats. They’re delicious, low calorie and low carb. All you need to do is hallow out a few zucchinis (cut in half), and fill with prepared, shredded chicken, onions, garlic, tomato sauce, cumin, salt, pepper, and oregano. Top with your favorite (melty) cheese, and bake at 400 degrees, for 35-40 minutes. The protein and filling zucchini will allow you to stay on point, nutrition wise and pursue those fitness goals in no time at all!