One of the things I’m so much better at this year is healthy eating. A year ago my habits were really bad, I got lazy grabbing anything that was quick and easy, I ate a lot of processed and fried foods filled with excess fat and sugar, but last year that all changed. I’ve been on a “clean” diet for six months and it’s given me more energy and has helped me lose weight.
I can’t stand feeling hungry or going on any kind of liquid or deprivation diet, I have to EAT! I’m also no good at sticking to list specific diets like Paleo, but looking at what I do eat I’d say it’s closest to the Mediterranean diet, mostly plant based foods and lean protein (poultry and fish), less dairy, sugar, red meat, very few starchy carbs, and the occasional glass of wine.
I learned a tip from working with a personal trainer last year, one that I use constantly since I lift weights four times a week. To maintain muscle and “sculpt” your body, aim for 25-30 grams of protein and 25-30 grams of plant based carbs with each meal, try to keep fat and sugar under 5 grams. So now I no longer count calories, I count grams instead which is so much easier for me.
We love salmon in our home, I try to make it about three times a month, it’s a fish with omega-3 fat (healthy for heart, brain, and skin). Quinoa is gluten free for those who are intolerant, it’s filling like rice because it has fiber and bonus points for protein too. I cook it in low sodium broth for more flavor. Here is one of my go to recipes I love to make on this clean eating journey, and you can prepare it in 25 minutes.
Ingredients for 4 servings:
1 large zucchini squash
1 large yellow squash
1 diced carrot (or 5-6 diced baby carrots)
1 tsp minced garlic
1 ½ cups quinoa
3 cups vegetable or low sodium chicken broth
four 5-6 oz salmon fillets
dash of lemon pepper
Preparation: Dice vegetables and toss squash into non-stick saucepan with minced garlic (use cooking spray if necessary). Sauté squash for 2-3 minutes on medium heat. Add broth, quinoa, and diced carrot to saucepan, cover and cook quinoa as directed, (bring to a boil then simmer about 15 minutes.)
Place salmon fillets on cooking sheet (sprayed with cooking spray) and sprinkle with lemon pepper. Broil in middle of oven on low broil for 12-14 minutes until browned on top and cooked through on the inside.
It’s healthy, tasty, and filling and meets my protein + plant based carb meal goal!
I’m going to share more tasty healthy recipes this year and I’d love to know your favorites too. Got a great dinner recipe that you love that combines lean protein and veges? Link to it, I need more!