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High Protein Breakfast Ideas

Breakfast is a meal that tends to be higher in carbohydrates and lower in protein- with go-to foods consisting of cereal, fruit, oatmeal, pancakes, toast, etc. However, starting the day with a high protein breakfast will help keep you fuller longer and provide less sugar-based calories that will leave you fatigued and hungry soon after. Here are some great ideas for high protein breakfasts

• Omelet with veggies and turkey bacon or sausage
• Protein Smoothie with yogurt, 100% protein powder, and 1 piece of fruit
• Protein Bar such as Think Thin, Zone Bars, Pure Protein, Detour Bars
• High Protein "No Oat Oatmeal" Made with Egg Whites and Nuts
• Whole grain toast with peanut butter
• Greek Yogurt with Almonds and Sunflower Seeds

What are your favorite high-protein breakfast ideas?

Rock and Roll Marathon Training Schedule

On March 17th I will be running my first Marathon, the Rock and Roll Marathon in Washington DC.
Even after completing 3 half marathons, I am anxious to jump into a race with double the milage. Marathon time requires more running, strength training, and a greater amount of detailed is paid to fueling, icing, etc. I also have to be sure to schedule my workouts into my weekends and work schedule. That being said I am taking a modest approach to training, I know I have the capibility to run distances and so I want to be mindful of being engaged mentally, not getting injured, and also not feel as though it is affecting my routine. If I feel as though I can balance my work, social, and training life, I know I will not burn out.

My approach is to do 3-4 days of running per week, I started my long runs at 8 miles and will increase by 2 miles each week until I reach 20 miles. I have two step down weeks at 10 miles, one halfway through, and one the week before the race. During the week I am doing a 7-10 mile run, and a 4-6 mile run, with an occasional 4th day of running a short distance. I am also incorporating strength training or yoga one day a week, and 1-2 days of rest.

A sample week would be:
Monday: 6-8 miles
Tuesday: Strength Training/Insanity Workout DVD
Wednesday: Off
Thursday: 4-5 miles
Friday: 3 miles
Saturday: 10 miles
Sunday: Off

The weekday mileage will increase with time.

Have you ran a marathon before? What was your approach to training?

Turn 5 Main Ingredients into 25 Dinners

Too busy to cook dinner every night? Trying to not spend a ton of money at the grocery store? Here's how you can take 1 main ingredient and turn it into 5 new dinners. As I mentioned in my meal planning post, cook this main ingredient when you get home from the grocery store, wrap individually and freeze it, to use in 5 different weeknight meals.

1) Chicken

• Grilled chicken parmesan with mozzarella and tomato sauce
• Chicken stir fry with brown rice, broccoli, and sauce of choice
• Chicken paninis with spinach, roasted tomato, and pesto
• Breaded and baked chicken strips with buffalo sauce served over salad
• Chicken kabobs with zucchini, mushrooms, and peppers, marinade and BBQ on a stick

2) Ground Turkey

• Turkey Chili
• Turkey Burgers with carrot fries
• English muffin pizzas with spinach, cheese, and ground turkey
• Turkey meatballs with whole wheat pasta with basil and olive oil
• Italian turkey meatloaf

3) Eggs

• Sweet potato with spinach and egg scramble
• Savory omelete with goat cheese, spinach and onions
• Egg salad sandwiches made with light mayo and terragon
• Add hard boiled eggs to a Greek or Caesar Salad
• Quiche feta, salmon, and dill

4) Black Beans

• Healthy baked nachos with black beans, avocado, and salsa
• Mix with rice, veggies, and tofu for a vegetarian stir fry
• Make homemade black bean burgers 
• Process to make a bean dip for veggies and pita chips
• Black bean soup

5) Salmon

• Make fish tacos with whole wheat tortillas, cabbage, and yogurt sauce
• Top with salsa and serve with roasted vegetables
• Make salmon cakes
• Teriyaki salmon with pineapple and snap peas
• Salmon chowder with vegetables

10 Minute Dinner: Sweet Potato with Spinach and Egg Scramble

Yesterday, I got home late from work and wanted something quick and easy to eat for dinner. I contemplated peanut butter toast or running out to get something. Instead, I turned to my quick, nutritious go-to meal, Sweet Potato with Egg and Spinach Scramble. This meal is loaded with nutrients, satisfying, and it comes together in just 10 minutes.

First, I stabbed my sweet potato with a fork before wrapping in a moist paper towel, and microwaved it for 5 minutes.

While this was in the microwave, I cooked 2 eggs on the stove top and sauteed some spinach in some olive and a sprinkle of salt.

I sliced and peeled my sweet potato, just in time for the stove ingredients to finish cooking. Then I simply plated everything and finished.

What are your go-to meals for busy weeknights?

Tips for Healthy Meal Planning on a Budget

    As a young woman living in Washington DC, working a full time job, maintaining a social life, and taking time to care for myself, I sometimes find there are not enough hours in a day. Health is so much more important than the food we eat; it is about taking care of yourself physically, mentally, and spiritually. The key component that helps me get by is planning ahead. Planning appointments and work, planning time to workout and see my friends, and planning my meals. When I know I have healthy, nutrient dense foods that also taste great, and are already planned and prepared, the week can bring all sorts of new twists and turns and I know I will be fueling my body well. Meal planning does take some time, but once it is created, you do not even have to think about it. Plus, you don’t have to stop for fast food, or eat the same boring meal each night. I’ve learned a lot over the past year about meal planning for healthy foods that do not cost a fortune and I thought I would share them all with you.

1)      First, map out your week. Know which nights you will be working late, what appointments you have, and what night your child has practice. Once you know what you week looks like it will be easy to fit meals into your schedule.

2)      See what coupons you have, and what sales are in the paper so you can plan your meals off of this.

3)      Keep your freezer organized by labeling and dating whatever meals or food items you have saved. For information on what foods can be frozen and to determine their storage time, visit the USDA Freezing and Food Safety Fact Sheet. Use what you have to help plan your meals for the week.

4)      Now it is time to come up with your meals, using a few main items in various ways, keeping in mind lunch and dinner. Here are some examples.

a.       Ground Turkey Meat. This same healthy, protein can be used to make turkey chili for dinner one night and 2 lunches, turkey tacos, and turkey burgers.

b.      Chicken. Prepare chicken breasts to be used in stir fries with brown rice and vegetables, grilled chicken parmesan, homemade chicken salad served with crusty bread.

c.       Eggs. Make a savory baked egg dish with spinach, feta, and garlic and serve it with a salad. This could last 2-3 nights and eggs are very inexpensive.

d.      Pantry Items. Chick peas and beans are a great protein source and can easily add bulk to salads, healthy canned soups, and make great side dishes.

e.       Side dishes are next. Buy frozen vegetables to create a side dish in 2 minutes. Brown rice can be made in bulk on cooking day, or purchase the microwaveable bags for simplicity. Sweet potatoes are rich in vitamins and can be prepared in the microwave in 5 minutes.

f.        Have some quick meals you can pull together in between. Grilled paninis can come together in minutes, English muffin pizzas with vegetables are kid friendly, and Greek salad wraps are unique and healthy.

5)      Take advantage of spices. A chicken and vegetable stir fry can be a completely different dish with a dash of cumin one night, and rosemary the next night.

6)      Now think of Breakfast and Snack Ideas. String cheese, fruit, chopped vegetables and hummus, and nuts make a great snack. Buy things such as nuts in bulk and fill in your own reusable bags with a single serving.

7)      Fill in the gaps. Consider what spices, pantry items, and other staples you need to round out your list.

8)      Write down what meals you will be having which night, including breakfast and lunches. Save the roast for a lazy weekend day, and schedule English muffin pizzas on soccer night. Remember which meals will make enough for leftovers. Hang this on your fridge so everyone can see the menu for the week.

9)      Grocery Shopping. Take your list and stay focused. Try not to go hungry or distracted so you can stay true to the list you have worked so hard on.

10)  When you come home from the store, portion out your snack bags and wash and chop all your vegetables before putting them away. Make whatever you can that day, such as the turkey chili and refrigerate or freeze it in individual containers depending on which night it will be served. Bake all your chicken before wrapping and freezing it so you can just reheat it on a late work night with frozen vegetables and rice.

 

Remember that no matter how busy you are, your health and eating great food are a top priority. You can have gourmet, home made meals with just a little planning on the weekends. Save money and feel better both physically and mentally knowing you have a plan.