By Anna Redman
After an indulgent weekend of pigging out on sweet treats, here’s a one-day diet plan to help you get your eating back on track.
171 g protein
281 g carbs
55 g fat
Beans on toast
1⁄2 cup canned, no-salt-added baked beans
1 slice multigrain bread
1⁄4 cup sautéed white mushrooms
Lightly toast bread. Pour beans into a saucepan over medium heat, about five minutes. Slice mushrooms into thin pieces and sautée lightly in a pan over medium heat, two minutes per side. Layer beans and mushrooms on toast, and serve.
SNACK NUMBER 1
1 large orange and 1⁄4 cup of almonds.
Meatball madness caesar wrap
3 oz lean ground beef or chicken
1⁄2 cup frozen corn
1⁄2 cup frozen peas
1⁄2 cup kidney beans
1 carrot, chopped
1 whole-wheat tortilla
1 tbsp light Caesar dressing
Preheat oven to 425°F. Pack meat into a ball, place in baking dish, and cook thoroughly, about 25 minutes. Spread dressing evenly on the tortilla. Add lettuce, then layer remaining ingredients. Fold into a wrap and lightly wet the edges with water before pressing them down firmly.
SNACK NUMBER 2
1 cup 1% cottage cheese topped with a handful of strawberries.
Black bean and chicken chilli
1 cup chicken breast pieces
Dash of salt and pepper
1 celery stalk, finely chopped
1⁄2 red pepper, diced
1⁄2 yellow pepper, diced
1 carrot, finely chopped
1⁄2 cup black beans
1⁄2 cup medium-grain cooked brown rice
3 cups water
Handful of parsley, finely chopped
Brown chicken in a large skillet and season with salt and pepper. Mix in celery, red and yellow peppers, and carrot. Pour in two cups of water and cook for 10 minutes, or until about 50 per cent of the water has evaporated. Mix in black beans, reduce heat to low, and add remaining cup of water. Simmer, stirring occasionally for 30 minutes. Top with parsley, and serve over rice.
SNACK NUMBER 3
1 scoop vanilla protein powder
1 cup blackberries
1 small banana, sliced
1⁄2 cup nonfat strawberry flavoured Greek yogurt
5 ice cubes
Combine all ingredients in a blender for 30 to 40 seconds.
Looking for a bite while you’re out and about? Try these easy-to-find, delicious-to-eat snacks any time of day.
Panera Bread’s Classic Salad
Swiss Chalet quarter chicken dinner with skinless white meat
Quiznos’ small Mediterranean Chicken Salad with ranch dressing
Pita Pit’s small Garden of Eden smoothie
Need a little something extra to satisfy your taste buds? Try one of these nutritious noshes!
Granny Smith apple sliced and topped with one ounce smoked Gouda
10 cherry tomatoes sprinkled with two tablespoons goat cheese
Four rolled slices of smoked turkey dipped in two teaspoons honey mustard