Category Archives: DIETS

15 Lean & Healthy Lunch Ideas

Posted by Doug Doug 26,October 2009 Leave a comment

Eating a healthy, lean lunch is a key to losing weight  As you know, eating a lean diet makes up at least 70% of the equation to getting lean.  Burn more calories than your taking in and add lots of lean muscle mass.

Check out these 15 lean and healthy lunch ideas to lose weight and stay fit.

  1. Salad Bowl: organic greens, edamame beans, chicken or tofu, red peppers, cottage cheese, hard boiled egg, sunflower seeds and your favorite all natural dressing (low fat)
  2. Greek Yogurt and Salad with 2-3 ounces lean protein
  3. 8 ounces fresh squeezed orange juice, salad, 1 cup broth soup (IE…lentil, chicken, bean)
  4. Handfull of organic tortilla chips, 1/4 cup black beans, 2 ounces grilled chicken, 1/4 cup brown rice, pico de gallo all mixed and placed over chopped lettuce.  Top with your favorite dressing if necessary….suggested: fresh lime, light vinaigrette or all natural low fat ranch dressing.
  5. Grilled lean steak, 1/2 cup chopped sweet potato on salad greens.
  6. Salmon, baked potato and veggies
  7. Blt( kinda): turkey bacon, tomato, romaine lettuce on whole grain toast (Ezekiel) or pita.  Apple
  8. Broth organic soups (suggested  : Amys Soups), slice Ezekiel toast
  9. Organic veggie (root veggies) stir fry with 3 ounces lean protein and Annie’s Teriyaki Sauce
  10. Turkey or Chicken Meatballs (3 ounces) topped with all natural tomato sauce on salad greens
  11. 1/4 cup brown rice mixed with 1 cup of lentils, black and/or pinto beans, salad, cup of mixed fruit
  12. all natural turkey slices on salad, greek yogurt and an apple
  13. egg white omelet (3 egg whites, 1 egg) with veggies, cup of fruit
  14. salad , apple with almond butter, cottage cheese
  15. 2 ounces Grilled chicken (sliced thin) , avocado, tomato all in between 2 slices thin sourdough toast.  Top with favorite dressing.

Power Tips

These suggestions are to get lean.  They are not for a body builder .   If you want fast results than make your diet very clean by keeping to 2-4 ounces lean protein, organic veggies, salad greens with 2 ounces seeds and lots of water.

If you are going to keep eating foods that are high in calories than cut your quantity and drink more water.

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15 Healthy Lean Breakfast Choices

Posted by Doug Doug 23,October 2009 Leave a comment

brfeakast

People ask me all the time to give them a diet menu for breakfast.  So, here’s a quick list of 15 healthy and lean breafast choices to get and/or stay lean.   Increase the quantity if you need too.  However, it’s best to eat small frequent meals throughout the day.

  • 2-3 egg whites/ 8 ounces protein smoothie
  • 1/2 cup cottage cheese/cup of blueberries
  • 1/2 cup organic oats/sliced fruit
  • 1/2 cup oatmeal/crushed raw nuts/organic blueberries
  • 1-2 cups organic fruit/2-3 slices all natural turkey bacon
  • turkey or chicken breakfast sausages/slice eziekiel toast with almond butter
  • low fat greek yogurt/organic granola/small fruit
  • slice eziekiel toast with almond butter and sliced banana
  • 1 cup Natures Path bran flakes cereal/sliced fruit
  • hard boiled egg/8 ounces fresh squeezed orange juice/1 cup Greek yogurt
  • veggie drink (spinach, kale, carrot), slice eziekiel toast with 1 tsp earth balance butter
  • hand full raw almonds or nuts, veggie drink (see above)or protein smoothie, organic oatmeal bar
  • 1/2 cup oat bran, grapefruit with agave sweetener
  • 2-3 ounces salmon, sliced melon
  • 1/2 cup organic oatmeal with crushed raw almonds or flax, sliced banana and berries

Well, I hope this gives you some ideas of “get lean” breakfast ideas.  Do you have to always eat all these types of foods.  No, you can eat your standard cheerios, waffles, etc…but you must watch your calories.  Plus, like I have voiced in most of my diet blogs, ” It all depends on your goals!”.   If you want to get real lean, then you’ll have to sacrifice not eating processed baked goods and most foods that are high in sugar,fat and salt. You can get healthy, lean and fit by making smart choices.

Please note: protein bars are not a source of quality protein but just a glorified candy bar.  Your better off with an all natural oat or nut bar.

15 Lean Lunch Ideas.

Please give me some of your favorite “get lean” breakfast samples.  I’d like to see them.

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