Why Did You Write These 9 Secrets for Women

FOOD FREEDOM

CLASS NOTES – WEEK 6: Planning, Preparing & Access to Healthy Foods

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Meal Ideas

Breakfast

Whole grain English muffin or toast/or fruitwith peanut/nut butter

Whole grain toast with ham, turkey, low fat cheese/cottage cheese or nut butter

Eggs (½ egg whites, ½ full eggs) with whole grain muffin or toast

Poached eggs with Canadian bacon and whole grain English muffin

High fiber cereals with lower fat milk, soy milk or Lactaid milk

 Whey protein smoothie with fruit

Low fat, whole grain muffins with yogurt, cottage cheese or lean sausage

Whole grain bagel with low fat cream cheese and a little bit of salmon

Oatmeal with lower fat milk and nuts

Sprouted grain bread or whole grain bread with almond butter or other nut butter

Lunch

Spinach salad with lean protein and light dressing

Chicken/tuna salad with dressing or light mayonnaise

Cobb or chef saladwith dressing or vinaigrette

Lentil or bean soup with whole grain rolls or 1/2 whole grain sandwich

Whole grain pasta with vegetables and lean protein (chicken, shrimp) (Hodgson Mill brand)

Stir fry with brown rice

Grilled chicken breast sandwich on whole grain roll

Bean burrito with salad

3 oz lean meat with lots of vegetables and a bit of brown rice or other starch

Whole grain pizza with lean protein and vegetable toppings – light on cheese

Dinner

Marinated pork tenderloin with green vegetable and butternut squash

Chicken breasts cooked in stewed tomatoes with broccoli and red bliss potato

Broiled salmon with bit of chutney and asparagus with balsamic vinaigrette

Broiled ham with green beans and sweet potato

Sushi – cut back on some of the white rice

Lean pork chops with cooked spinach and yams with balsamic vinaigrette (and cooked figs)

Grilled steak tips, chicken, pork or fish and roasted vegetables and brown rice

Fish in parchment paper with vegetables and dressing/marinade

Whole grain pasta with vegetables and lean protein

Stir fry with brown rice

Snacks

Fruit with nuts, nut butters, low fat cheese or light cream cheese

Hummus and whole grain crackers/pita or vegetables and few nuts

Whole grain crackers or toast with low fat cream cheese or cottage cheese or tuna fish

 Vegetables or rice cakes with nut butter, cottage cheese or lower fat cheese (Laughing Cow, Baby Bell)

Tomato stuffed with chicken/tuna salad

Open face sandwich

Turkey or ham roll ups

Fruit smoothies made with Tofu or whey protein or yogurt

Food bars – focus on whole grain, 50% carb, lowest sugar, highest fiber

Roasted soynuts and whole grain crackers or fruit

Trail mix (nuts, raisins) and fruit
Whole wheat pretzels with lower fat yogurt or cheese
High fiber cereals with big of lower fat yogurt or milk

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JOURNAL PAGES

Observations, Insights, What I notice about the times I eat when I don’t need (more) food

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STRATEGIES

What are you learning works for you?

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COACHING SESSION NOTES

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