Make sure to keep ready made brown rice and quinoa on hand. I also like to roast some vegetables and have those ready to add to a meal. You can add vegetables to quinoa or brown rice and then throw in cubed chicken or sliced fish from the last night's meal.
Basic Format of Meal
Meats (Lean Protein)- wild fish (cold water), chicken, grass fed beef (try to keep it to 1x per week), turkey ~ 3-4 oz. --
I like to keep the chicken moist by broiling it for five minutes flip and broil it on the other side. Also for fish, I like to bake it and / or broil. A simple marinade is below.
Healthy fat - sauteed in olive oil 1-2 tsp , 1/4 avocado
Non Starchy Vegetables - salad or veggie soup and/or Roasted or steamed veggies (saute in olive oil if you use that as your fat, but better to drizzle on your fat than cook in it.) at least a 1/2 cup
High Fiber Carb OR Low Glycemic Fruits - 1/4(women) - 1/2 cup(men)
Here is a simple dinner -- tilapia (w/ lemon salt and pepper), brown rice and roasted vegetables
- Lunch I took to school: Chicken, rice and vegetables tossed together with an avocado
Sauteed shrimp, herb covered steamed green beans, tumeric infused quinoa, and a green salad
Rice and Beans - Another quick and simple idea
1/4 - 1/2 (men) cup brown rice, 1/2 cup beans, veggies (I add lettuce for a taco salad feel) + I add salsa, be sure it doesn't have vinegar!
Simple Marinade --
1/4 cup Olive oil or grapeseed oil
1/4 cup Bragg's Liquid Amino or Tamari
Garlic cloves
1/4 cup Lemon
Pepper
Fresh herbs
Lentil Soup
5 cups of vegetarian broth (alkaline broth on separate page)
Optional crushed tomatoes
Boil on low for an hour or until lentils are soft.
If you have a Trader Joe's you can use the cooked one package of pre-steamed lentils in the refrigerated section near pre-cut veggies.
