VSG Maintenance Group
List Your Super Foods !!!
My son is grown and my husband travels a lot, so a lot of the time I'm here by myself. I am really into greens because they are packed with nutrients and almost no calories. Trader Joe's has a fabulous bagged mix of turnip, collard, spinach, and a couple of others I can remember. I steam it and eat it almost every day.
Here is my favorite go-to recipe. I like to make a batch once a week or so and keep it in the fridge in single-serving containers. I've entered it into Fitday and an entire batch is onlyh 764 calories with 25 grams fat, 66 grams carbs, and 74 grams protein. I divide it into 6 servings, each of which is 130 calories, 11 grams carbs, and 12.5 grams protein.
The ingredients look a little odd, but I love it!
1c chopped onion
3 cloves garlic, minced
6 oz chicken breast, cubed
1c cooked (brown) rice
1-2T soy sauce
1/2c shredded cheddar (2oz)
1. Wash chard. Cut stems off chard leaves and dice. Cut leaves into 1/2
inch strips.
2. Spray nonstick, ovenproof skillet with cooking spray.
3. Cook chard stems, onion, garlic, and chicken over med-hi heat for
about 8 min.
4. Add chard leaves, and 2****er. Cook 3 more minutes, until chard is
limp.
5. Add soy sauce and cooked rice and cook 2 more minutes.
6. Sprinkle cheese over top, turn off stovetop heat, cover again until cheese
melts.
Serves 2-4 as main course.
Edited to add I still drink a Premier Protein Shake from Costco for breakfast every morning. 30 grams protein in 160 calories gets me off to a great start!
Here is my favorite go-to recipe. I like to make a batch once a week or so and keep it in the fridge in single-serving containers. I've entered it into Fitday and an entire batch is onlyh 764 calories with 25 grams fat, 66 grams carbs, and 74 grams protein. I divide it into 6 servings, each of which is 130 calories, 11 grams carbs, and 12.5 grams protein.
The ingredients look a little odd, but I love it!
Swiss Chard Chicken
1 bunch swiss chard1c chopped onion
3 cloves garlic, minced
6 oz chicken breast, cubed
1c cooked (brown) rice
1-2T soy sauce
1/2c shredded cheddar (2oz)
1. Wash chard. Cut stems off chard leaves and dice. Cut leaves into 1/2
inch strips.
2. Spray nonstick, ovenproof skillet with cooking spray.
3. Cook chard stems, onion, garlic, and chicken over med-hi heat for
about 8 min.
4. Add chard leaves, and 2****er. Cook 3 more minutes, until chard is
limp.
5. Add soy sauce and cooked rice and cook 2 more minutes.
6. Sprinkle cheese over top, turn off stovetop heat, cover again until cheese
melts.
Serves 2-4 as main course.
Edited to add I still drink a Premier Protein Shake from Costco for breakfast every morning. 30 grams protein in 160 calories gets me off to a great start!
I'm not sure how you are defining the construct "super foods". I look at super foods as those that are high in nutrients and have many health benefits. Broccoli and lean beef are high on my list of super foods from that context.
Super foods that help me lose weight and nourish myself AND that I eat on a regular basis are my chicken salad, spinach salad and my beef jerky. I also just started making my own protein pudding that is lower carb and more natural than the stuff you buy in the stores. I'll post the recipe soon.
Super foods that help me lose weight and nourish myself AND that I eat on a regular basis are my chicken salad, spinach salad and my beef jerky. I also just started making my own protein pudding that is lower carb and more natural than the stuff you buy in the stores. I'll post the recipe soon.
Start weight: 388, Current Weight: 185, Goal Weight: 180, Weight Lost: 203 lbs
Certified Nutritionist ♥ VSG FAQ♥ sublimate: To elevate or uplift.
3/2012 Plastics: LBL, 3 Hernias Fixed, BL/BA, Rhinoplasty & Septum Fix. 6/2013 Plastics: Arm and thigh lift
I love:
Greek Yogurt-Fage, Chobani, Voskos, Oikos. Plain, nonfat.
Berries, especially blueberries, blackberries, raspberries, strawberries
Veggies: peppers, aspargus, artichoke hearts, celery, cucumber, broccoli, jicama, pico de gallo, spinach.
meats: salmon, chicken, halibut, shrimp, steak, tuna.
eggs, lowfat cheese sticks, low fat cheeses, babybel low fat cheese
decaf and regular skinny latte
egg white salad from TJ.
Peanut flour, I mix a little in with my yogurt.
avocado, walnuts, almonds are healthy fats.
Greek Yogurt-Fage, Chobani, Voskos, Oikos. Plain, nonfat.
Berries, especially blueberries, blackberries, raspberries, strawberries
Veggies: peppers, aspargus, artichoke hearts, celery, cucumber, broccoli, jicama, pico de gallo, spinach.
meats: salmon, chicken, halibut, shrimp, steak, tuna.
eggs, lowfat cheese sticks, low fat cheeses, babybel low fat cheese
decaf and regular skinny latte
egg white salad from TJ.
Peanut flour, I mix a little in with my yogurt.
avocado, walnuts, almonds are healthy fats.