Healthy Super Bowl Recipes! Baked Cornflake Crusted Chicken

I’m preparing my Super Bowl Recipe post!! So I thought I would throw some ideas out there and see what you guys think =) 
I’m thinking…lots of great dip ideas…fries…and other snacky things. But it’s Top Secret!!! I don’t want to give too much away!
But what is Super Bowl Sunday without Chicken?! 

Baked Cornflake Crusted Chicken


Ingredients

4 bone-in, skinless chicken drumsticks
4 bone-in, skinless chicken thighs
Coarse salt and freshly ground pepper
1 large egg
2 cups crushed cornflakes
1 tablespoon olive oil
1/2 teaspoon cayenne pepper, (optional)

1 teaspoon paprika (optional)
1/2 teaspoon onion powder, (optional) 
1/4 teaspoon ground sage (optional) 


Directions

  1. Preheat oven to 400 degrees. Rinse chicken, and pat dry. Season generously with salt and pepper.
  2. In a small bowl, whisk egg with 1 tablespoon water. In a large bowl, mix cornflakes with oil, cayenne, and 1 teaspoon salt.
  3. Working with one piece at a time, dip chicken in egg mixture, then coat with seasoned cornflakes, pressing flakes to help them adhere. Transfer coated pieces to a rimmed baking sheet.
  4. Bake until golden brown and crisp, about 30 minutes. Sprinkle with salt and pepper before serving.
What are your Superbowl Sunday Plans?

Accountability Post 50 Days Until the Bahamas!!

The BEST way to make sure you stick to your goal is to be open & vulnerable! Share your goals!! Soooo here goes nothing….

I keep this hanging in my room to keep me FOCUSED on my goals!

Stats: 117 lbs
Waist 26″
Hips 35″
Chest 33.5″
Arm- 10″
Thighs 20″

I sit at a desk ALLLLL day and it sucks! I hate it! Within the next 50 days, I’d like to get my waist back to 24″, Hips back to 33″ and thighs to 18″

Sooo I’m asking you all to help me!! Hold me accountable!! I want to take my fitness to the next level…Im adding in cardio in the morning to make up for sitting all day long and then I’ll be doing the P90X2 Schedule in the evening. 

Expect an update once a week!! 

Polenta Lasagna

HUGE thanks to Heidi from  http://fooddoodles.com for coming up with this AMAZING recipe!!! HElllloooo sunday night dinner!!! 

I love polenta.  Like really, I absolutely love the stuff, but it has to be made right.  Honestly, if you’re buying it in the tube at the grocery store and expecting it to taste good straight from the tube you’re going to be sadly disappointed like I was at first.  I’m going to go out on a limb and say even if you can get good polenta in a tube, you’re better off making it from scratch anyways.
The wonderful thing about this dish is the polenta layer can be left soft or it can be baked until the edges are crispy and crunchy and the inside is soft and creamy and delicious.  Completely up to you, and both ways are great.
Also, you can freeze polenta.  Although it doesn’t take much time to throw together it is incredibly helpful to make a large batch, cut into pieces and wrap in saran wrap.  Throw them in the freezer in a ziploc bag and you’re one step closer to enjoying this meal(or a crunchy snack) whenever.
Plus, I hope everyone knows already that tomato based sauces freeze especially well, so when you need dinner, just pull out a batch of polenta, some tomato sauce and throw it all together for a super yummy meal.  Of course using frozen polenta the bake time will be longer but you can just unwrap it, spritz or brush with oil and throw it in the oven, just be sure to watch that the bottom doesn’t burn before you realize it.

Chocolate Coconut Chew Lara Bars

Ready for a dose if heaven???  For more recipes, check out http://www.colourfulpalate.com
Homemade LaraBars 01
I love Lara bars. Best travel snack evaaaa. They have saved my life many times.
But I try not to buy them for my every day at home snacking rituals. It could get a little pricey the way I go through them. So I save my store-bought favourites for when I’m traveling (like now!).
Before I left on this trip I made a huge batch of one of my favourite flavours…Chocolate Coconut Chew Bars. They are kind of amazing. I individually wrapped each bar in cling wrap, popped them in a big Ziploc, and dropped them in the cooler. This recipe made about 10 bars…that’s 10 afternoon snacks right there! So easy to pop in your bag/purse on the way to work or school.

Chocolate Coconut Chew Lara Bars

  1. 1 cup raw almonds
  2. 1 ½ cups dates (I used Medjool)
  3. ¼ cup pure cocoa
  4. ½ cup dried coconut
  5. 1 cup raw walnuts (soaked)
  6. Add a little water to help the processing
The process is super simple…just whip all the ingredients up in your food processor, shape into bars, and walaa….all done. But I think it’s a good idea to soak your walnuts (and rinse) before you use them…it helps take away a bit of that bitter taste that walnuts often have.
Tip: You can make bite-size versions of this by rolling the batter in small balls. I love doing it this way too.
Homemade LaraBars 03
For this recipe, you could use any dates but I’m so in love with Medjool dates…they’re great big, juicy dates that are so sweet and succulent they’re really a dessert by themselves. Their flavour is distinctively caramel.
Homemade LaraBars 02
And I love almonds. Actually, something I used to do when I was craving something sugary, was to stuff a Medjool date with a little almond butter and then stick in a whole almond. It really does taste fantastic, like a raw version of a little mini date pastry.
Homemade LaraBars 04
Homemade LaraBars 05
Homemade LaraBars 06
Gaaah, this post is making me hungry…it’s high time for a Subway stop (yes, I’m writing this en route). We should get Subway and fast food stops to sell Lara bars on the side…that would be so handy. Well, it’s a beautiful dream.
Nutritional Info (per bar): Cals: 226, Fat: 14g, Sodium: 2mg, Carbs: 25g, Fibre: 5g, Sugars: 17g, Protein: 6g
What is your favourite Lara bar flavour? Maybe I can try to recreate it sometime!Any other bars you love that are great for travel? 

Peanut Butter Recipes!

Today is….NATIONAL PEANUT BUTTER DAY!!! This calls for a celebration! In honor of Peanut butter…here are some unbelievable recipes to try!

Remember to CHECK YOUR LABELS PEOPLE!!! I feel like I need to shout this from the rooftops =) 
The ingredients list on peanut butter should look like this – Roasted Peanuts

There is no reason to add hydrogenated vegetable oil, sugar and salt. Stick to the basics! You might have the scour a few labels to find an all natural one- but they are there! I am just going to make my own from now one (peanuts + food processor = pb!) but Giant Eagle even has a nifty machine in some stores were you can get it made fresh!

I actually bought a brand that said “All Natural” that had added oil. The front of the label tricked me into a jar of peanut butter with an ingredient I didn’t want. Make sure you know what you are buying! They spend prob millions of dollars on marketing tactics to trick people. BOOO! 

Peanut Butter Oatmeal 

1/2 Cup Old Fashion Oats
1 Tbs. All-Natural Peanut Butter
1 Cup Almond Milk (or water)

Cook Oats in Almond Milk according to package instructions. Stir in peanut butter until evenly mixed.

Thai Peanut Butter Tofu

Thai Peanut Butter Tofu

4 oz. Extra-Firm Tofu, well pressed
1 Tbs. onions, chopped
2 Tbs. Organic Peanut Butter
2 Tbs. Coconut Flakes

Cut tofu into 3/4 inch slices. In a large skillet over medium heat, cook the tofu and green onions in the olive oil and sesame oil for 5 to 7 minutes or until lightly browned on all sides.  Add remaining ingredients, except coconut and cook for another minute, stirring gently until tofu is completely covered. Remove from heat. Gently toss with coconut flakes and serve immediately.               

1 Serving. 

Protein Peanut Butter Cup Shake

1 Scoop Chocolate protein Shakeology
1 Cup Almond Milk
2 Tbs. Peanut Butter or PB2
1/2 Cup Ice

Blend ingredients in food processor and enjoy!

Peanut Butter Bites!

Tone It Up peanut butter bites

1 cup Natural Peanut Butter (creamy or smooth) (you can also use almond butter!)
1 cup Honey
1 cup Old Fashioned Oats
1 cup Diced Apricots
1 cup Sliced Almonds
Cinnamon to taste (optional)

Directions:
1) In medium size pot, on lowest heat warm up the Honey & Peanut Butter until texture is smooth.
2) Mix in Apricots, Nuts and Oats.
3) Stir until all ingredients are well coated
4) Cool in fridge for at least 45 minutes
5) Roll into small bite sized balls (about 1 tbs)
6) Enjoy!

Nutritional Information:


Servings: 3 bites
Calories: 275
Fat: 10g
Saturated Fat: 2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 90mg
Carbohydrates: 39g
Fiber: 3g
Sugars: 25g
Iron: 1mg
Protein: 11.5g
If you want to make them higher in protein, we like to add 3 scoops of organic vanilla protein powder. We like brown rice protein!

Lighten Up Peanut Butter Cookies

Peanut Butter Oatmeal Cookie

1 Cup All-Natural Peanut Butter (creamy)
3/4 Cup Agave Syrup
2 egg whites
1 tsp. natural Vanilla extract
3/4 Cup All-Natural flour (whole wheat or gluten-free)
3/4 Cup Oats
1/2 tsp. Baking Soda

Mix peanut butter, egg whites, agave and vanilla together in a small mixing bowl. In a separate bowl combine flour, oats and baking soda. Mix the contents of the two bowls together and stir thoroughly. Let the better chill for about half an hour before placing small amount of the batter evenly on a cooking sheet. Preheat oven to 375 and bake for 10 minutes or until your cookies are lightly browned. 


Creative Ways to Use Peanut Butter for Dinner:
The 2 Ps in SUPPER are for peanut & protein. What, you didn’t know that? : P
  • Smother peanut butter on chicken breasts and place them on the grill for a sweet nutty flavor
  • Add peanut butter to noodles for a taste of Thailand
  • Use peanut butter mixed with vegetable broth for the base of peanut or pumpkin soup
  • Add a little peanut butter to your favorite Indian dish
  • Use peanut butter as the base of dips and dressings for your favorite salad and veggies
  • For a light dinner blend peanut butter with bananas and milk to create a power-packed smoothie.
Enjoyyyyy!!!

Have a favorite PB recipe?? I’d LOVE to try it! Share in the comments!! xoxo

Healthy Snack Ideas

I snack ALLLLL day long I swear! And while I am a total creature of habit and can literally eat the same thing everyday for weeks on end…I know you guys appreciate a little more variety! So I wanted to put together some ideas for ya!

The best part- they are EASYYYYY and don’t require a lot of prep time!

Creamy Fruit Dip 


Ingredients:2 frozen bananas (if serving immediately, if not, use room temp)
3-4 tablespoons of milk or almond milk
1 heaping tablespoon nut butter (Take your pick! I love almond butter, cashew butter, I love em all!)
1 tablespoon chia seeds
Dash of Lemon Juice if you plan on refrigerating

Throw ingredients into a food processor (or blender) and process until smooth. You may need to stop it and scrape the sides every min or so. This gets you about 3/4 of a cup.

Enjoy your dip with your fruit of choice! I love apple wedges because they are easy and freaking delicious. I used to only eat Granny Smith…but there are sooo many to choice from and they are all special and delicious in their own way =)

You can also try this Cinnamon Almond Fruit Dip!

Hummus

I am OBSESSED with all things hummus- it’s super easy to make or buy and it goes with practically every veggie known to man! Try Edamame Hummus! It’s very high in protein and delish! Or try this Hummus Recipe 
My favorite flavor of store bought hummus is Whole Foods 
 
Check your labels people!! You should be able to read all of the ingredients!!


Apple & Nut Butter Sanwich

Apple & pb or almond butter sandwiches (Core your apple and then slice it into “rings” to make your sandwich- good old fashioned wedges are always good too!) 

Oh and guess what, if you want to make your own Peanut butter….you literally just put peanuts in your food processor…and process! It’s like magic!! Who knew it was that easy?!?!

Homemade granola is REALLY easy to make and easy to take on the go! (Recipe here: FitSugar.com

Cottage cheese and strawberries- classic and delish! Easy!

Low fat tuna salad on a tomato in a lettuce wrap or with cucumbers!

Tuna Salad recipe
1 can tuna canned in water without salt
Lemon juice from 2 wedges
2 tsps olive oil
1/2 small onion diced (purple or red onion adds color)
1/2 cup diced red bell pepper
1 tbsp chopped parsley
Salt and pepper

Directions
Open can of tuna, drain it, and place in a bowl.
Stir in lemon juice and olive oil.
Add bell pepper, onion, and parsley.
Salt and pepper to taste. 


Shakeology

I love my Shakeology because…it’s easy, it’s freaking amazing, the taste is out of this world, it makes me feel better and literally there are sooo many ways to make it you could try a new recipe everyday!


If you’re always on the go, it comes in super convenient packets to just grab. Throw in a shaker cup and out the door you go! Or keep a bottle of water handy and you have a snack/meal on the run!

Make sure you keep a packet in your purse and if you’re every in a crunch, no worries…you are prob within 15 steps of a Starbucks lol Ask them for a cup of water and ice! Boom!

No Excuses =)

No granted it’s not some fancy cup or gorgeous presentation, but if it saves you from the McDonald’s drive thru….I’ll consider it an ENORMOUS win! 

I personally am ok mixing it with just water, but O.M.G when you mix it with milk or almond milk…HEAVEN!! Play with the amount of liquid you add- it totally changes the taste and consistency!

And you don’t always have to drink it out of a boring cup! Somehow this makes it seems wayyyy more delicious!

Chocolate Shakeology

Tropical Smorgasbord Shakeology
1 Scoop Chocolate Shakeology
1/2 cup orange juice
1/2 cup pineapple juice
1 whole tangerine
1 banana
1/2 tsp coconut extract
Ice to desired thickness
Blend to perfection

Weight Watcher Points = 5

Gingerbread Man Shakeology
1 Scoop Chocolate Shakeology
2 tsp. cinnamon
1⁄2 tsp. ginger
1 tsp. vanilla extract
1 cup skim milk
Blend to perfection

Vanilla Sweetie Shakeology
1 Scoop Chocolate Shakeology
1 cup skim milk
1 tsp honey
8 oz. frozen strawberries
1 tbsp peanut butter
8 pecan halves
1 tsp vanilla extract
1 tsp cinammon
Blend to perfection

Mexican Chocolate Passion
1/2 tsp. cinnamon
1 Scoop Chocolate Shakeology
1 cup skim milk (or almond milk)
Ice to desired thickness
Blend to perfection

Weight Watcher Points = 3


More Chocolate Recipes!


Greenberry Shakeology


Mango Zinger Shakeology
1/2 ripe mango
Juice of 1 lime
1 c. water
1 Scoop Greenberry Shakeology
Ice to desired thickness
Blend to perfection

Strawberry Peach Punch Shakeology
1/2 c. strawberries
1/2 c. peaches
1/2 c. water
1 Scoop Greenberry Shakeology
Ice to desired thickness
Blend to perfection

Weight Watcher Points = 5.5

Lemonana
3/4 c. organic lemonade
1/2 banana
1/4 c. rice milk
1 Scoop Greenberry Shakeology
Ice to desired thickness
Blend to perfection

Weight Watcher Points = 4

Blueberry Sunrise Shakeology
1 c. orange juice
1/2 c. frozen blueberries
1 Scoop Greenberry Shakeology
Ice to desired thickness
Blend to perfection
Add a few frozen berries after blended for a crunchy effect!

Weight Watcher Points = 6



Aaaaang guess what!?!? I’m going to have EVEN more recipes for you after Valentine’s Day!!! The new TROPICAL flavor will be coming out! And guess what? It’s VEGAN!!!! yayayayayyayay!!! 

More Ideas for ya!
  • Berries of any type (High in antioxidants)
  • Handful of Cashews (Not salted)
  • Small Bowl of Grapes
  • Handful of Almonds
  • Handful of Dried Fruit
  • Banana
  • Handful of Mixed Nuts
  • Boiled Egg
  • Tin Mackerel or Fish
  • Avocado & Tomatoes
  • Seeds & dried fruit
  • Greek yogurt with berries, strawberries, blueberries, and raspberries.
  • Oatmeal with flavored protein powder
  • Tuna with whole grain crackers
  • Romaine lettuce turkey wrap, with a little mustard
Tuna & Cheese!
Lightly toast one small slice of whole-grain bread. Cover its surface with two ounces of drained water-packed tuna and top with one tablespoon of shredded part-skim mozzarella cheese. Broil until the cheese is melted.

Cream Cheese & Fruit Wrap
Cut one large flaxseed tortilla in half. (Save the other half for your next snack attack.) In a small bowl, mash one-quarter cup of blueberries and sprinkle with cinnamon. Spread one tablespoon of low-fat cream cheese onto one half, then top with the blueberry mixture. Fold and enjoy.

Salad!
Have a quick, colorful salad: Toss three cups of baby spinach, 10 cherry tomatoes and one tablespoon of pine nuts with two tablespoons of balsamic vinegar.

Quinoa
Mix a half-cup of cooked quinoa with one to two tablespoons of chopped, sautéed onion, one-quarter cup of canned lentils (drained and rinsed) and a dash of garlic powder. Add a pinch of chili powder for heat. Warm slightly in the microwave before eating and garnish with tomato slices, lemon and parsley (optional).


Need something sweet?
Plan for success with these ideas and avoid the ice cream sundae.

  • Try a baked apple with cinnamon
  • Sweet potato slices with pumpkin spice
  • A serving of dark chocolate with berries
  • Greek yogurt with honey
Do you have any favorite snacks??

Spring Cleaning Closet Organization

I have two great passions in life…decorating and fashion. Expert in neither! But I love love love them sooo much! 
I’ve never been good expressing myself in conversation- do you know those people who are super quick on their toes? Argh I can’t stand those people! lol I envy their wittiness! But what I love about design & fashion….it’s like saying so much without saying a word.
Each piece is carefully selected…studied and decided upon. Does it make the cut? Does it come home?
There is something about the selection process that I love soooo much-  I don’t care if it’s buying towels. I love to compare price, color, texture, size, and how I think it will fit into my theme. HATE matchy matchy! It needs to be personal to you! 
People should walk into your house and feel like they know you =) 


I’m officially in spring cleaning mode! Less is more!! I have so many clothes that I’ve held onto because I have a total emotional attachment to them. BUT I decided that it’s time to move on! 
My poor clothes have been neglected- they deserve to see the light of day and have someone enjoy wearing them and appreciate them! 


Plus, there is something deeply calming about having an organized house. It makes life easier. It puts me at ease and makes me feel like I can think clearly. 
So here is to other people enjoying my clothes! And a clean closet! 

Closet #1

Two of the best things I ever did in the closet…
#1 Hang my necklaces! They never get tangled or lost and they get more wear because they are right there!
#2 The lost sock drawer. Since I have a designated place to put socks that don’t have a match, I have ended up eventually finding all of the missing socks after a few washes! I’m forever missing socks because I go to bed with them on and kick them off in the middle of the night. At the end of the week, I have crazy socks all mixed in my sheets lol
I used to throw them all in a random basket and then I would add more laundry to that they would just sit in there forever! Be kind to your socks, they miss their soul mate!

Closet #2
Love my over the door hook for hoodies! You can’t really tell…but I have A LOT! And it’s annoying to re-hang them on hangers when I’m just going to grab them the next day anyway. I would end up throwing them on the back of a chair and never put them away.
I can hang them on a hook though! Same thing with the belts! Make it easy, and you’ll always put it away!


When you organize by color, you start to realize…ok maybe I don’t need another beige cardigan lo





Easy to grab and go!!







My Shoe Collection- Well part of it at least =) 

Sooo my shoes WERE like this….which I thought was pretty awesome….
But I just wasn’t happy with it….yea it looks OK and I love going “shopping” in the case for my shoes…but something just wasn’t right! So I moved it into my bedroom!

Ummm yeaaaa WAYYYYY better!

Much better!! I woke up this morning and just smiled =) It looks so beautiful! 


Favorite Shoes…
Colin Stuart 
L.A.M.B
Jessica Simpson 
Aldo 
Steve Madden
Carlos Santana
Betsey Johnson
BCBG
Tahari
Christian Louboutin WISH I OWNED SOME!!


What are your favorite shoe brands??

A PERFECT DAY OF EATING

For many people, a perfect day of eating is as common as a perfect game for a major league pitcher — and about as easy to achieve. The day might begin with good intentions — a hearty yet healthy breakfast followed by a nutritious mid-morning snack. But at some point in the day, it inevitably goes awry. There’s that leftover bag of barbecue potato chips from the weekend cookout and those two bowls of the kids’ Fruity Pebbles you eat while watching “Law & Order.” Regardless of the culprit, hunger, opportunity and boredom conspire to render the day’s eating decidedly imperfect.
There is an easier way.

Experts agree that the key is having a plan and sticking to it. Eating frequently throughout the day — every three to four hours — and eating the right foods at the right times make it easier to achieve a perfect day of eating, which can be the first step toward a healthy diet.

The biggest mistake people make with regard to breakfast is skipping it.

BREAKFAST : GEARING UP YOUR METABOLISM

You’ve heard that breakfast is the most important meal of the day. But why is breakfast so important? According to Molly Kimball, a registered dietitian and nutrition consultant based in New Orleans, the first meal of the day gets your metabolism working after hours of being essentially shut down during sleep.

“You don’t have to eat breakfast as soon as you wake up, but you should try to eat within the first two hours you’re awake,” she said.

The perfect breakfast is one that combines complex carbohydrates, a lot of protein and a bit of fat. A bowl of oatmeal topped with berries and skim milk — along with two slices of crisp center-cut bacon — fits the bill perfectly. Oatmeal is pure whole grain. A 1/2-cup serving packs about 27 g of complex carbohydrates, providing a steady dose of slow-burning energy. In addition, you get 4 g of dietary fiber, which digests slowly, making you feel full longer, and 5 g of protein. A 1/2 cup of mixed berries adds 35 calories along with flavor, fiber and vitamin C. Nutritionists consider berries a super food due to their high levels of antioxidants, which are associated with a lower risk of certain cancers, urinary tract health and healthy aging.

Kimball said the perfect breakfast has 10 g or more of protein. It takes twice as much energy for the body to process protein than carbohydrates or fat, so the additional protein in the morning pays metabolic dividends. You can dial up the protein in the oatmeal with a splash of skim milk — 1/4 cup contains 2 g of protein — and two slices of crisp center-cut bacon. Center-cut bacon has 30 percent less fat than regular bacon; two slices cooked crisp contain 5 g of protein and just 50 calories and 3.5 g of fat.

Vegetarians can skip the bacon and get the same amount of protein by stirring a tablespoon of no-sugar peanut butter into their oatmeal. The peanut butter will also provide 8 g of healthy fat to maintain the feeling of fullness longer.

The biggest mistake people make with regard to breakfast is skipping it. According to research published in the July-September 2007 issue of “California Agriculture,” skipping breakfast or eating a small breakfast is related to increased obesity.

For people with a strict “coffee only” policy when it comes to morning consumption, Kimball recommends a compromise: Make a shake with low- or no-sugar protein mix, using cold coffee for the liquid.

LATE-MORNING SNACK: A PROTEIN BOOST

If hunger returns in the late morning, it’s a good idea to address it rather than allowing yourself to become ravenous and risk overeating at lunch.

Nicky Schmidt, president and clinical director of Women & Men’s Nutrition and Weight Control Centers of Louisiana, said a small snack that packs a lot of protein is the perfect way to tamp down mid-morning hunger.

“You want something protein-rich, like a cheese stick,” Schmidt said. “It will satisfy your craving and boost your energy level.”

A late-morning cheese stick — common varieties include cheddar, Colby and string cheese-style mozzarella — delivers 5 to 8 g of protein and about 100 calories, which should be just enough to zap your hunger until lunchtime.

LUNCH: A BALANCING ACT

Packed with potential pitfalls, lunch is when many a perfect day of eating falls apart. You can conquer lunch easily by following a few simple rules.

The ideal lunch combines lean protein, fiber-rich complex carbohydrates and a small amount of healthy fat. Sometimes the obvious choice is the perfect choice — the humble sandwich, a lunch-counter staple.

Kimball said a sandwich with about 3 oz. of lean meat like sliced turkey, ham or roast beef and a slice of Swiss cheese on whole-grain bread, dressed with lettuce and tomato, is a perfectly balanced lunch. Instead of mayo, mash up half an avocado and spread it on for 14 g of healthy fat and 6 g of fiber.

This “perfect” sandwich weighs in at 460 calories with 26 g of protein and 35 g of carbohydrates, 11 of which are dietary fiber. By replacing the meat with a second slice of cheese, vegetarians still get 20 g of protein and only add 20 additional calories to the total. The sandwich is easy enough to make at home, but you could also order something similar at a deli or restaurant. Just be careful not to stumble into a common lunch pitfall — the sides. Skip the fries and the creamy potato and macaroni salads. Kimball cautions against doubling up on carbs in any meal. So if you’re having a sandwich, the bread is your carb for that meal. Supplement it with a side salad dressed and low-fat vinaigrette dressing.

AFTERNOON SNACK: A CARB & PROTEIN COMBO

In the late afternoon, energy dips and hunger returns. Have a small snack that combines complex carbs to stabilize your energy level with a little protein to keep you feeling full until dinnertime.

“A quesadilla made with reduced-fat cheese melted onto a whole-wheat tortilla is a good option,” Kimball said. Making one at home couldn’t be simpler. Take a 100 percent whole-wheat tortilla, 8 inches in diameter. Top with 1 oz. of reduced-fat shredded cheddar cheese. Heat in the microwave for 20 to 30 seconds, then fold and eat. It has about 200 calories, 11 g of protein and 3 g of fiber.

DINNER: BON APPETIT!

When the dinner bell rings, the quest for perfection is almost complete.

The perfect dinner is loaded with nonstarchy veggies like broccoli, asparagus, cauliflower, beets or any of the leafy greens — served raw, steamed, roasted, grilled or sauteed with minimal oil.

“When you look at your plate, 50 percent of it should be vegetables,” Schmidt said.

Protein should be roughly the size of the palm of your hand and low in fat. Choose a lean cut of beef — like flank, sirloin or filet — skinless chicken breast, pork tenderloin or seafood.

Kimball advises against eating carbohydrate-rich foods in the evening, but understands that the thought of a carb-free dinner is too much for some to bear. If that’s the case, just go light on the carbs.

“If you’re going to have carbs with dinner, have just 1/2 cup of brown rice, whole-wheat pasta or potatoes,” she said. “By keeping it to a 1/2-cup serving, you’re only adding 100 calories to your meal.”

Your complete meal should include a 4 oz. fillet of salmon — grilled for about five minutes on each side and seasoned with a pinch of salt, a shake of black pepper and a squeeze of lemon. Fill half your plate with broccoli and red bell pepper that you’ve chopped roughly, tossed with 1 tbsp. of olive oil, salt, pepper and lemon juice, and roasted in the oven at 400 F for 20 minutes, stirring halfway through. If you feel the need, you can also have 1/2 cup of brown rice mixed with chopped tomato and fresh basil and touch of grated Parmesan cheese.

The total? 550 calories, 35 g of protein, 41 g of carbohydrates and 9 g of fiber.

Vegetarians can enjoy a version of this meal by replacing the salmon with another protein. Chop half an onion and saute in 1 tsp. of olive oil until the onion is translucent. Add a minced garlic clove and cook another minute. Toss in a medium tomato, roughly chopped, and a splash of white wine. Wait a minute and add 1 cup of canned cannellini beans. Season with a pinch of salt and pepper. Let it simmer for five minutes, remove from heat and stir in a handful of fresh basil, roughly chopped. The meal’s calorie count won’t change. You’ll lose 9 g of protein, but you’ll add 12 g of fiber. Beans also stimulate the production of the hormone cholecystokinin, a natural appetite suppressant that aids in weight loss.

LATE-NIGHT SNACK: SWEET & PETITE

For some, the right to have something sweet at night is sacrosanct. If that describes you, don’t deny yourself — just keep the calories low.

A piece of fresh fruit might be all you need to satisfy your sweet tooth, Kimball said, but you might also enjoy a single-serving cup of sugar-free pudding.

“With the single-serving cups, there’s built-in portion control, so you’ll be less likely to overeat,” Kimball said.

The sugar-free pudding cup adds just 60 calories to your daily total and is a perfect end to your perfect day of eating.

Read more: http://www.livestrong.com/article/415970-a-perfect-day-of-eating/#ixzz1kIfnQd6h