Denise's Daily Dozen by Denise Austin Page B
Authors: Denise Austin
Tags: Fitness, Health, Health & Fitness, Diets, Weight Loss, Reducing diets, Exercise, Fitness & Diet, Diets & dieting, Consumer Health
Ads: Link
Tuesday Daily Dozen Meal Plan
I’m a huge fan of lentils, which is why I’ve included them for lunch today. They’re rich in protein so they give you energy, keep you satisfied, and repair muscles—all while being low in fat and calories. Tonight’s dinner—Fish Tacos—is one of my favorites and something I can whip up and know my family will be excited about. This recipe uses mahi mahi, but I also make them with other types of fish depending on what looks best that day. And today you’ve also got dessert—a yummy baked apple dish. Believe it or not, it’s true what they say about an apple a day keeping the doctor away. New research shows that regularly eating apples may reduce allergy symptoms, while other studies reveal that the pectin they contain can help keep you feeling full.
SIT DOWN FOR BREAKFAST
Some people think that skipping breakfast will help them lose weight, but the opposite is true! People who skip breakfast are more likely to gain weight, according to research. When you start the day with a solid breakfast, you’ll be less hungry when lunchtime rolls around, so you’ll eat fewer calories—which helps keep your weight under control. Breakfast is also an ideal time to get certain nutrients that may be harder to include later in the day, like all that calcium in your glass of milk. Plus, these days, kids are skipping breakfast more and more; if you eat breakfast regularly, you’ll set a great example for your children!
FIND A WAY TO UNWIND
What kinds of hobbies did you enjoy as a kid? Knitting? Ballet? Maybe horseback riding, collecting stickers, or building model trains? Hobbies are a great way to relax, be creative, and get back in touch with your inner you! As we get older, we sometimes spend less time doing the things we enjoy, simply because there’s so much else we need to do. We might even feel silly acting like a kid again or picking up an old hobby from a long time ago! Don’t worry about what people will say, just go for it! I encourage you to take on a new hobby, even if it just means putting aside an hour or two a week to spend on it. Get a friend, partner, or child involved—or simply enjoy your newfound “me” time. It doesn’t matter what you do; a hobby is anything enjoyable that allows you to chill out and embrace your creative side.
Egg Sandwich
2 egg whites
1 whole-grain English muffin
2 slices tomato
Scramble the eggs in a nonstick pan. Open the English muffin and toast it. Place one slice of tomato on each English muffin half and top with some of the scrambled eggs.
BREAKFAST
Egg Sandwich (1 protein + ½ veggie + 1 grain)
4 fluid ounces orange juice (1 fruit)
Men add: 4 fluid ounces orange juice (1 fruit)
MORNING SNACK
1 cup chopped melon (1 fruit)
Men add: ½ cup red grapes, ¼ cup blueberries, ¼ cup blackberries (1 fruit)
½ cup nonfat cottage cheese (1 protein)
LUNCH
1½ cups low-sodium lentil soup (1½ protein + 1½ veggie)
2 cups mixed greens (2 veggie)
2 tablespoons vinaigrette salad dressing (no more than 100 calories per 2-tablespoon serving) (1 healthy fat)
½ cup raspberries (½ fruit)
Men add: 1 slice sprouted grain bread, toasted (butter spray optional) (1 grain)
AFTERNOON SNACK
1 tablespoon natural peanut butter (1 healthy fat)
1 large stalk celery (½ veggie)
DINNER
Fish Tacos (2 protein + 1 veggie + 2 grains)
1 medium apple (1 fruit)
Fish Tacos
4 ounces mahi mahi
1 tablespoon olive oil, divided
Salt and pepper, to taste
1 clove garlic, minced
½ cup canned black beans, rinsed and drained
2 small corn tortillas (5–6 inches in diameter), warmed
1 cup shredded green cabbage
¼ cup salsa
Preheat a grill pan or the broiler. Brush the fish with half the olive oil and season with salt and pepper. Cook the fish for 3 to 4 minutes per side, until it’s cooked through; set aside. Heat the remaining oil in a small skillet; add the garlic and black beans and sauté until warmed. Add the cooked fish to the black beans and use a spoon to break up into
I’m a huge fan of lentils, which is why I’ve included them for lunch today. They’re rich in protein so they give you energy, keep you satisfied, and repair muscles—all while being low in fat and calories. Tonight’s dinner—Fish Tacos—is one of my favorites and something I can whip up and know my family will be excited about. This recipe uses mahi mahi, but I also make them with other types of fish depending on what looks best that day. And today you’ve also got dessert—a yummy baked apple dish. Believe it or not, it’s true what they say about an apple a day keeping the doctor away. New research shows that regularly eating apples may reduce allergy symptoms, while other studies reveal that the pectin they contain can help keep you feeling full.
SIT DOWN FOR BREAKFAST
Some people think that skipping breakfast will help them lose weight, but the opposite is true! People who skip breakfast are more likely to gain weight, according to research. When you start the day with a solid breakfast, you’ll be less hungry when lunchtime rolls around, so you’ll eat fewer calories—which helps keep your weight under control. Breakfast is also an ideal time to get certain nutrients that may be harder to include later in the day, like all that calcium in your glass of milk. Plus, these days, kids are skipping breakfast more and more; if you eat breakfast regularly, you’ll set a great example for your children!
FIND A WAY TO UNWIND
What kinds of hobbies did you enjoy as a kid? Knitting? Ballet? Maybe horseback riding, collecting stickers, or building model trains? Hobbies are a great way to relax, be creative, and get back in touch with your inner you! As we get older, we sometimes spend less time doing the things we enjoy, simply because there’s so much else we need to do. We might even feel silly acting like a kid again or picking up an old hobby from a long time ago! Don’t worry about what people will say, just go for it! I encourage you to take on a new hobby, even if it just means putting aside an hour or two a week to spend on it. Get a friend, partner, or child involved—or simply enjoy your newfound “me” time. It doesn’t matter what you do; a hobby is anything enjoyable that allows you to chill out and embrace your creative side.
Egg Sandwich
2 egg whites
1 whole-grain English muffin
2 slices tomato
Scramble the eggs in a nonstick pan. Open the English muffin and toast it. Place one slice of tomato on each English muffin half and top with some of the scrambled eggs.
BREAKFAST
Egg Sandwich (1 protein + ½ veggie + 1 grain)
4 fluid ounces orange juice (1 fruit)
Men add: 4 fluid ounces orange juice (1 fruit)
MORNING SNACK
1 cup chopped melon (1 fruit)
Men add: ½ cup red grapes, ¼ cup blueberries, ¼ cup blackberries (1 fruit)
½ cup nonfat cottage cheese (1 protein)
LUNCH
1½ cups low-sodium lentil soup (1½ protein + 1½ veggie)
2 cups mixed greens (2 veggie)
2 tablespoons vinaigrette salad dressing (no more than 100 calories per 2-tablespoon serving) (1 healthy fat)
½ cup raspberries (½ fruit)
Men add: 1 slice sprouted grain bread, toasted (butter spray optional) (1 grain)
AFTERNOON SNACK
1 tablespoon natural peanut butter (1 healthy fat)
1 large stalk celery (½ veggie)
DINNER
Fish Tacos (2 protein + 1 veggie + 2 grains)
1 medium apple (1 fruit)
Fish Tacos
4 ounces mahi mahi
1 tablespoon olive oil, divided
Salt and pepper, to taste
1 clove garlic, minced
½ cup canned black beans, rinsed and drained
2 small corn tortillas (5–6 inches in diameter), warmed
1 cup shredded green cabbage
¼ cup salsa
Preheat a grill pan or the broiler. Brush the fish with half the olive oil and season with salt and pepper. Cook the fish for 3 to 4 minutes per side, until it’s cooked through; set aside. Heat the remaining oil in a small skillet; add the garlic and black beans and sauté until warmed. Add the cooked fish to the black beans and use a spoon to break up into
Similar Books
