Every night when I arrive at home after a long day at work I just want to have a healthy meal for dinner, without too many calories. Although at the end of the week I am starting to get tired and just want to prepare an easy meal that doesn’t take a lot of time and effort..
I’m guessing you probably feel the same some days.
It is why I want to share with you this healthy pizza recipe, as I know at the end of the week our families want to enjoy a healthy pizza without worrying about calories.
Healthy Pizza Recipe
Pizza ingredients;
1 Wholemeal Lebanese Bread
½ Cup of Mozarella Full Cream Cheese
1 Tomato cut in small pieces
½ Cup of onion cut in small pieces
½ Cup of Capsicum cut is small pieces
1 Cup of Turkey, Chicken or Beef mince already cooked
1 Spoon of Bolognese Sauce.
pizza ingredients
After we have of the ingredients for our healthy pizza we are ready to start cooking.
Firstly, I cook the mincemeat in the pan with a spoon of coconut oil until it is browned. You can let the meat cook while you are cutting up the veggies, just to minimize the preparation time.
At the same time the meat starts cooking, turn the oven on to 150 Centigrade to pre-heat the oven.
Then, we spread the Bolognese sauce over the wholemeal bread, and then spread the tomatoes, onion and capsicum. Add the cooked mincemeat, and finally sprinkle the mozzarella cheese on top.
Your healthy pizza is ready to put into the oven to cook for around 10 minutes, until the cheese is melted and slightly browned. Keep an eye on it while cooking, to make sure it’s not overdone.
Your healthy Pizza meal is done, remove, cut into pieces and serve. Bon Appetite.
If you want to stay with the healthy pizza base, but experiment with different toppings to add some variety, that’s really easy. Just chop up and add some of your favourite foods as a topping ingredient. For some extra inspiration with this, take a look at these suggestions nine gourmet pizza toppings
I like this recipe without much sauce, but if you like more a more saucy pizza, then don’t use the spoon of bolognese sauce, and try this pizza sauce recipe instead. It’s really tasty, and you can make up a large container of sauce beforehand, to keep ready for when you’re cooking pizza, so it is still really easy to throw together a quick but healthy meal.
That’s my favourite because it’s so easy to prepare, healthy and tasty, so it ticks all my boxes. If you try this and would like to try some other different pizza recipes, then take a look at some of the following recipes that I’ve enjoyed as well;
Try These Pizza Recipes
Gluten Free Mini Pizza; This is a really good option for you if, like me, you're gluten intolerant, and need to control how much of it you eat.
Add all your own choice of toppings, to keep it really healthy or cheat a little and add some extra treats that you can burn off later.
Made entirely from vegetables, including a cauliflower base, and just 600 calories in a whole pizza, this tasty recipe is truly guilt free.
Gluten free quinoa pizza treat; Yet another gluten free option, easy on the stomach, but packed full of great tasting goodness.
Quinoa is one of my favourite super foods, and the recipe for this savory snack is just so quick and easy.
For more recipes using the high protein quinoa super food, try these three recipes.
Gluten free chicken tandoori; The chicken breast provides a really nice protein boost to this recipe. Add as much as you like, for a really filling meal.
You can see how easy it is to get creative with healthy pizza recipes, just mixing and matching any of your favourite healthy foods on a healthy base. Make your pizza as big and filling, or just a small snack depending on what you're feeling like.
You really can enjoy your food, and stay in great shape as well. It's not as hard as it's sometimes made out to be. Just make some smart choices!
To help you plan a months worth of healthy meals, all with simple preparation, and ease of cooking in mind, I've created this list of thirty-one easy clean eating recipes to get you started. With these easy healthy recipes, you can mix the meals around and always have something new and delicious to try on every day of the month.
These are some of my favourite healthy recipes, and all from great healthy living and cooking sites where you'll also be sure to find more recipes that make your mouth water. Click the title link of each recipe, to get full details on ingredients and preparation. I think you'll find yourself bookmarking these sites in your favourites, to return for more dinner ideas, like I have!
Since I first published this post, I've received a lot of questions about clean eating, and so I've taken the most commonly asked questions and answered them at the end of this post. Go to find your common questions answered
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Preservatives, chemicals, additives, all included in food that you find in packets, tins, boxes and other forms of pre-packaging, making your food toxic. Make it easier on yourself and stay away from pre-packaged food, by preparing lovely fresh clean eating recipes. That way the efforts you put into training and staying in shape will show results faster, you’ll have more energy, and improve or even get rid of allergy problems that so many people are experiencing more regularly, many of which are diet induced.
I understand, we’ve all got busy lives, and it sometimes seems much easier to be eating pre-packaged meals, rather than preparing fresh food. The reality is that it’s not really much easier at all. Once you’ve mastered preparation of easy healthy cooking, you’ll be able to prepare tasty meals that are packed full of nutrients to help you perform better throughout the day, assist with weight loss or maintenance, keep you feeling much better generally, and it all won’t take much more time or effort.
Whether its healthy dinner recipes or healthy lunch recipes as long as you are being inspired to eat healthy meals, you are on the correct path to a happier healthier life.
This delicious and simple roast meal is a traditional favourite, and I love that in this recipe it’s being done using the slow cooker, which is a great time saver when you’re trying to fit healthy eating into an already busy life.
Just put the ingredients together into the slow cooker, switch it on, get on with life, and a few hours later it’s cooked to perfection. Apart from it’s convenience, I find that preparing meals with the slow cooker, really helps the food soak up the herbs and spices you’ve added, and makes for a delicious feast.
An easy to make refreshing juice, that’s packed full of vitamins to get your day started right. I love ginger added to pretty much anything, and a good chunk of fresh ginger added into this gives it a great spicy taste, with added immune boosting properties.
A glass of this juice will really fill you up, and help keep any cravings for sweets at bay.
Again with this recipe we’re using one of my absolute favourite cooking appliances, the slow cooker! This brings your cooking time down to pretty much nil, while still delivering a delicious tasty, and super healthy meal.
There’s some great ingredients in this soup, that I just love, including sweet potato which is healthy and a great addition to so many meals, black beans which are a great source of protein and chili which helps with digestion and adds a great bite to the dish.
Personally when I’m making this recipe I also add in a few tea spoons of vegeta stock, which is super healthy and helps to thicken the soup a bit more.
We’re still using the slow cooker here in this recipe, which is great, because it’s a huge time saver, and I did call this ” easy clean eating recipes” When you cook meat in the slow cooker, it cooks the meat in it’s juices, leaving it really nice and tender, so cooking chicken breast this way won’t dry the chicken out like frying or roasting can. The honey added to this recipe makes the chicken meat really sweet tasting, but it’s still all natural and healthy. Again, I like to add a few tea spoons of vegeta stock to this recipe, sprinkled over the chicken meat for some extra goodness.
With chili, jalapenos and beans in the ingredients of this easy recipe, I just knew that I’d love it. I’ve called it divine, because that’s what it is. With just the right amount of spice, next to no fat, and loads of protein, what’s not to love! And, it’s prepared in the slow cooker meaning that yet again, you can leave it cook, take off to spend your day however you please, and still have a tasty dinner ready to serve when you’re home.
Quinoa is widely hailed as a super food, as it’s packed full of so much goodness. I love cooking with quinoa as it’s so tasty and completely guilt free. As far as clean eating recipes go, this one is simple and versatile. You can prepare this salad as a side dish, or to take with you as something extra to eat as a light meal.
This is a great alternative to a traditional lasagna. It’s really low in carbs and fats, with a big serve of protein, to keep you feeling full and satisfied for longer. Despite being low in fats, compared to a traditional lasagna, it’s still surprisingly creamy and super tasty. You can swap the turkey breast for chicken, but that will lower the protein a bit, and it’s a nice way to mix in some turkey breast meat into your diet, so I prepare this recipe as written.
We’re back using the slow cooker! I love a good nutritious soup, and this recipe is a really easy one. I like to add some fresh chopped ginger to this recipe for some extra taste. I think ginger is great in just about anything. If it’s summer time and you don’t want a hot meal, no problem, this soup is delicious cold too.
This is a really filling soup, that’s got many of my favorite ingredients in it. Sweet potato, Ginger, coconut milk, garlic, Worcestershire sauce, and almonds. This recipe has enough ingredients listed to make a soup for six to eight people, so you can cut back a bit if you are making it for less, or simply keep the leftovers, which make a great meal either cold, or re-heated. So, you’ve got healthy dinner and lunch the following day already taken care of.
Ok, this recipe is a lovely treat that you can have when you are craving something sweet. There’s no need to run for a cake loaded with sugar, when you can prepare tasty pancakes like these, that use raw honey to add some extra sweetness. Just don’t cover them with a sugar loaded jams and you’ll have taken care of your sweet tooth without affecting your healthy diet.
If you are looking for some great comfort food, then this tasty shepherds pie is just the thing. using sweet potato means we’re using one of my favorite vegetables, and you can really add any of your favorite spices into this pie to add some personal flavour to it.
We’re using the great slow cooker again with this recipe, so you know that you’ll get a great healthy meal, prepared quickly and easily, with very little time actually spent in the cooking. Just prepare, leave for about eight hours, and when you get home from the gym, there’s your lovely roast dinner waiting for you. It can’t get much better than that.
I like to add some fresh chopped ginger into the slow cooker along with the meat. Just make small slices in the meat and push some chopped ginger in, and leave to cook. I think this adds a great flavor to the meat, and I still also use the bay leaves as per the recipe.
Clean eating recipes can be fun too, and you don’t have to give up on having decadent treats, just to be following your “clean eating diet”. This recipe has been created for a really easy treat to whip up for one. you can obviously make it for more if you like, but if you’re really just feeling like giving yourself a little indulgent treat, then I recommend trying this one!
We’re using cocoa again in this recipe. It’s one of my favorite ingredients when I’m craving something sweet for my taste buds. This is really easy to make, with no cooking time required. It’s a really great recipe, because you can make a good batch of these, and keep them in the fridge for when you are feeling like a small treat.
You just can’t go past a great steak when you’re feeling really hungry and looking for a protein hit. I love the marinade in this recipe, which adds such a great flavour to the meat. I’d suggest that you add this marinade to whatever cut of steak you like the best, as some people would find a flank steak to be too tough. I like a nice rump steak myself, and the flavours in this recipe will go well with any cut of steak. Serve it with a salad, or your favourite vegetables, and you’ll have a satisfying meal, with loads of good nutrients.
The fresh lime juice in this recipe, gives it a great taste and really contrasts with the red pepper. Chicken is a great meat to eat cold as well, so if you’re taking a healthy lunch to work, then a chicken breast prepared like this, along with some spicy rice, is a really healthy option that will give you a great serve of protein with carbs from the rice. you could swap the rice for a salad if you want to, but if you’re training hard, then some nice clean carbs like you’ll get from a serve of rice, will help keep your energy levels up.
Fajita’s are a popular Mexican dish, that have a great spicy taste. It’s easy to get a mix of protein with your vegetables in this dish. I think it’s a pretty easy meal to prepare, and not overly filling, so it’s great clean eating recipe if you’re looking for something quick and light to eat.
This is a super simple sea food dish that is filling and tasty. I like to cook the salmon for about 30 minutes, not 15 minutes as the recipe suggests, but you can adjust the cooking time to suite how well you like fish cooked through. Also depending on what side dish of vegetables you might want to bake with this, you can add them before or after you’ve started the salmon cooking.
Sometimes I find myself just craving fish, and salmon is a great healthy choice to satisfy my craving with. It’s a great change from meat dishes for dinner, or lunch.
Clean eating recipes don’t get much easier than sweet potato soup, and it’s one of my favourites. You can cook up a big pot of it and keep refrigerated to heat up for days. It’s perfect to put together with leftovers from other meals, and whether you do that or on it’s own it’s a really delicious dish whether served as an entree or main.
You can feel free to add whatever herbs and spices that are your favourites to this recipe. Personally I add some ground chilies and some mixed spices. I also don’t use a blender to mash the sweet potato, just a regular old potato masher does the job just fine.
Back to using my favourite kitchen appliance, the slow cooker. Again this recipe is simple, and once you’ve prepared the ingredients and put them in the slow cooker, you can just turn it on, and get on with whatever else you’ve planned for the day, knowing that you will have a delicious healthy dinner ready to come home to.
I use chicken breast for this recipe myself, and I usually leave the slow cooker on auto for between six to eight hours. It’s probably well cooked before then, but that’s just how I do it, because I prepare it in the morning, put it on to cook and then am out for most of the day.
You can add other herbs and spices to this dish as well, if you’d like to heat it up a bit, or add some different tastes.
A roasted fish dish makes a lovely dinner, and this recipe really adds some nice flavor to the cod. I like to add more vegetables into the roasting dish, usually some sweet potato, carrots, broccoli and even some sliced onions to add a different taste to the dish.
I really like this recipe as a change from meat dishes. It’s light and refreshing, but still satisfying and packed with good nutrients. You can try adding your own spices to the fish too, just to change it up sometimes.
This recipe is a great option to cook in bulk and keep stored for your meals through a few days. That way you’ll have a good clean eating option prepared, and won’t need to cheat. The recipe is enough for four servings, but I usually add more ingredients and save for tasty lunches.
I really like the spicy cayenne pepper, and the paprika added to the chicken, which adds some heat and is great for digestion as well. I always add the suggested honey in, for some sweetness mixed with the spices, but sometimes leave the mustard out.
This dish has a bit of an exotic sounding name, but it’s still really simple to make. It’s a vegetarian dish, using eggs, so I’d usually try this for breakfast. That’s really for no other reason then that I like to have eggs to start the day. I find that they fill you up to prepare you for the day ahead, and I like just the thought of all the vitamins that you’re getting out of eggs first up in the day. But if you prefer, you can try this dish for lunch or dinner, perhaps with a side salad.
I really like the way that Tori has shared this recipe, giving the history behind it, and even a run down complete with images of the cool restaurant in Israel where’s she’s eaten the dish several times. It’s really nice to have a whole story behind the recipe, and I just love a historic tale. It’s a theme throughout her site, and I can get lost there for ages reading, so go check it out!
This recipe is really good as a light meal on it’s own, or you can prepare it as a side to have with with meat for some extra protein. I usually have this with a fried steak or chicken breast, and I can throw some extra spices onto the meat of chicken to make sure they’re equally tasty.
It’s really easy to make, and another great option to make some extra and store and use as a side dish with further meals. If you maximise what you can do with each recipe, then you’ll cut down your cooking time massively, making it easy to stick with your clean eating diet plan.
Try this great omelette recipe for a healthy breakfast. Sometimes you can get tired of eating eggs the same way every morning, and mixing it up with a dish like this will keep your palette entertained, while still sticking to that clean eating recipes promise you made to yourself.
The chili add a bite to the eggs, and is great for your digestion. I also like to add some turmeric, and if I’m feeling like something super spicy, a bit of cayenne pepper. You can add the omelette on top of toast for some extra carbs to get your day started with plenty of energy.
Adding eggs to this salad has made it a winner for me, because it’s so much more filling with the eggs, and they’re also adding lots of vitamins to give you a boost. The bacon mixed through chicken breast pieces is just so yummy, and makes this dish really tasty to eat, even if you’ve taken it for lunch and eating it the day after.
I really like how Lindsay explains this recipe, and while she learned it in Peurto Rico, the plantain is one of my favourite foods from Colombia. If you’re not sure what it is, just think of a green banana that needs to be cooked before eating. Fried plantain is actually great as a side to a steak as well, but mixing it here with a rice and bean dish gives it a real Latin American flavour, which is just great.
This recipe makes a meal which is good for keeping left overs as well, so make some extra and keep it for lunch the next day.
I really like the mix of protein carbs and healthy fats in this recipe, and being lactose intolerant, it’s great that the recipe uses no diary. The coconut milk which is used instead is a much nicer taste I think, and is much better for you. This is such a delicious dish, and really proves that healthy clean eating can still be really scrumptious.
Again, this is a really simple dish to make, and tastes great cold as well, so you can make some extra and keep it for your lunch the following day. Right there you’re cutting down on food prep time, and eating healthy all day!
This is just one of many recipes that I love from Scott and Whitney. They’ve got a huge library of healthy recipes on their site, and some great fitness tips, so you can get caught there for ages browsing.
I just love that Lisa’s whole approach to cooking is to cut out processed food. Keeping your meals full of natural fresh whole foods is a great step towards maintaining a clean eating diet.
Super tasty and also easy to make extra and keep for future meals, this recipe takes a bit more preparation if you do want to make the tortillas fresh from whole corn yourself. But even if you’re not going to do this, it’s still a clean healthy meal to include in your eating plan.
Shepherd’s pie, well this is real comfort food, but it can still be really healthy. I prepare all the vegetables fresh for this recipe, just chopped and diced, so you can include pretty much any vegetable that you like. You can also substitute the ground beef mince with diced chunks of meat which make a really tasty chunky pie.
Happy cooking, healthy eating!
They say habits are formed by repeating things at least twenty-one consecutive times. So now you’ve got thirty-one healthy clean eating recipes to help you form a good habit.
Eat healthy recipes every day, and your body will thank you!
Take your body to a new level, and try some of these workouts from a collection of twenty of the best leg workouts for women, by top trainers.
And while we’ve got food on the mind, you should make sure that you’re optimising your diet for the correct amount of nutrients. There’s lots of healthy meal options in these clean eating recipes, and to make sure you’re planning the right type of meals, check out;
This post about macro nutrients and getting your macros right.
I really enjoy trying different healthy recipes, so please feel free to let me know, in the comments below, of any others that are your favourites as well, I’d love to try them!
Common questions answered;
How do you begin to eat clean?
Cook and eat fresh naturally produced foods including all kinds of red and white meats, vegetables, fruits and whole grains. Avoid products with labels as much as possible as these usually contain chemical additives and cut sugar from your diet.
Are potatoes clean eating?
All kinds of potatoes are a healthy source of carbohydrates and can be included in a clean eating diet. Avoid fried potatoes as these will contain too much saturated fat, or any kind of processed potato such as packaged chips.
Is yogurt clean eating?
Yogurt can be a great inclusion in a clean eating diet, as it is within the fermented food group which can help increase good gut bacteria through the live and activated cultures in yogurt. Avoid artificial flavours, and try to choose a yogurt with added pro-biotics for gut health.
Is hummus clean eating?
Hummus which is home made using natural clean ingredients is a great inclusion in a clean eating plan. It is fairly low in calories and is a healthy alternative to other highly processed dips, which can be included in clean eating recipes.
Are eggs considered clean eating?
Eggs contain a good serve of protein. Include eggs in any easy clean eating recipe without a doubt. They are one of nature’s super foods being one of the greatest natural sources of vitamins, including:
Butter which is naturally made, such as that from grass fed organic dairy milk is great to use when cooking clean eating recipes. Use sensibly in moderation.
Is Rice a clean food?
Whole grains such as brown rice, barley, millet or quinoa are great to include in clean eating recipes. Avoid highly processed rice such as white rice which has been bleached to achieve this colour and so would not be considered a clean food.
Are beans clean eating?
Beans are a great source of plant based protein, and are a great inclusion in any clean eating diet. Some studies have shown that people, who regularly eat beans as is common in many South American diets, actually have longer life expectancy.
When should you not eat potatoes?
When they have been fried, as they will contain high levels of unhealthy trans-fats, or when they have been processed and come in packets as frozen chips or flavoured potato chips, which will be full of artificial flavours and preservatives.
Is cottage cheese a clean food?
It can be a good source of low fat non meat protein, but be really careful to read the ingredients contained in cottage cheese as they often contain chemicals to aid with consistency or thickening such as locust bean gum, xanthan gum, guar gum and carrageenan, along with chemicals to extend shelf life. That just isn’t clean!
Which is healthier potatoes or rice?
Potatoes are more nutrient dense than rice, being higher in fibre, containing about the same protein content, and are lower in fat and calories than white rice. Baked potatoes are a healthy option for clean dinner recipes as long as you don’t add unhealthy toppings.
Does Greek yogurt clean you out?
Fermented foods such as Greek yogurt do add activated live bacteria cultures to your gut. Pro-biotics have been recognised as being beneficial to a healthy gut, and Greek yogurt is an easy desert option to include in a healthy dinner recipe. So, you could say this helps to clean you out.
Can I lose weight just by eating clean?
Eating clean is an important step towards a healthy body and weight loss. Calories in versus calorie expenditure is what impacts weight loss the most, but if you start by focusing on clean eating you will probably be naturally decreasing your daily caloric intake which will positively result in weight loss.
What can I snack on when eating clean?
Nuts are a great clean eating snack. Try a small handful of natural almond nuts as they are high in protein which will help you to feel full. Avocado is also full of heathy fats, and is an easy healthy food to snack on.
Is porridge clean eating?
The whole oats and grains in porridge are a great source of soluble fibre, which helps with gut health and digestion, making porridge a good option for a healthy breakfast.
Are rice cakes clean eating?
Rice cakes make from brown rice which are low in calories, sugars and saturated fats are a good inclusion in a clean eating diet, and can be eaten with avocado for some healthy fats. Just be sure to check the labels before choosing rice cakes.
How long does it take to detox from meat?
Unless there is a medical reason (prescribed by a medical doctor) for you to abstain from meat, there is no reason why you should not eat meat as part of a clean eating diet. Your body thrives on lean protein contained in meat, and any fatigue which you feel when abstaining from meat, is not from any imagined detoxification, but rather your body crying out for better nutrition.
What is a protein breakfast?
An easy clean eating breakfast recipe high in protein could include, a large steak and eggs, with some cheese followed by a serve of Greek yogurt. That is a healthy option which will keep you feeling full, and help you to avoid snacking in between meals.
Is oatmeal a processed food?
All forms of oatmeal are considered to be a processed food, but if you choose a natural variety that is free of flavouring and additives, it can be a healthy option in a clean eating diet plan.
Maintain a healthy clean diet, and undertake regular exercise. That’s the simple truth. It’s often made to seem much more difficult than it really is, because there is a massive “weight loss” industry, intent on selling you lots of products. They need to make it seem like it is complex and difficult, except if you purchase their product, which of course will then make it all so simple.
They build the fear, and then promise relief.
And there is no end to the new products that the industry and marketers come up with, each one promising fantastic results, likely to turn your body into that of a world class fitness model. Keep chasing that dream, and you’ll be on a roller coaster of weight loss and gain for ever. That’s how they like it!
The truth is, there is no one plan that is suited to everyone. It depends where you are currently in your weight loss journey, and what your goals are. Clearly someone who needs to lose 50kg and is very unfit will need a different plan, than someone who is only 5kg over their target weight. But the principle’s used in coming up with both plans should be the same; i.e healthy clean diet and regular exercise, to suite each person’s goals.
A healthy diet will fuel your body for exercise, keep your metabolism and digestion working properly, and provide the nutrients that your body needs for a healthy lifestyle.
Eat Clean, Train Hard
Selecting the Healthy Eating Plan That’s Right For You
Choosing a diet plan to follow can feel like trying to navigate your way through a maze. It seems like everyone has a different set of rules to follow, and new scientific studies pop up all the time, seeming to debunk long-held beliefs about what’s really healthy. With all of this information coming in, how can you know which diet is right for you?
Popular Modern Diets
Many diet trends have come and gone over the years, but a few continue to hold on with formulas that claim to result in weight loss and better health.
The Atkins Diet
This well-known diet allows few carbohydrates aside from low-starch vegetables, promising that a higher protein intake will cause the body to burn more fat.
Many people do initially experience weight loss, but following the program in the long term may lead to elevated cholesterol levels from eating large quantities of meat and constipation due to lack of fiber.
Both the body and the brain need carbohydrates for energy, and restricting them for too long makes it difficult to support optimal health.
The Blood Type Diet
Also known as “Eat Right For Your Type,” this diet is based on the idea that people with different blood types digest food proteins in different ways. It suggests that eating the wrong types of foods for your blood type is what leads to disease and promises that, if you stick with the right regimen, your health will improve.
With little or no research to back up these claims, it’s hard to tell if the blood type diet has any real benefits.
Restriction or elimination of entire categories of foods and the necessity of following a highly structured diet regimen leave little room for flexibility.
Mediterranean Diet
On this diet, the major foods consumed include vegetables, fruits and legumes along with moderate amounts of fish, poultry and red wine. The aim is to mimic the diets of Mediterranean populations whose health is better than that of much of the Western world.
Shifting toward this eating pattern cuts out many foods that are detrimental to health while still offering a great deal of flexibility when it comes to food choices.
The Zone
Based on the idea that food affects hormones including those that regulate weight, this popular diet advocates a balance of 40 percent carbohydrates, 30 percent protein and 30 percent fat.
It claims that this puts the body in an efficient metabolic “zone,” but lacks research to back up this hypothesis.
Some benefits may be seen due to the emphasis on consuming “good” fats, fruits, vegetables, beans and whole grain carbohydrates, but the strict balance of macro-nutrients is difficult for most people to stick with.
What’s the Right Diet For You?
Diet Plan For Abs
Whether you want to lose weight, maintain weight or support a fitness program, you need to know your caloric requirements before choosing a diet plan.
There are many calculators available to determine your basal metabolic rate, or BMR. Use one of these to get a baseline figure, then multiply by one of the following numbers depending on your activity level:
The resulting amount is how many calories you should eat per day to maintain weight.
To lose weight, you need to eat at a slight caloric deficit. Eating about 500 calories per day less will allow you to lose 0.5 kilograms per week, which is a safe goal.
However, be careful of dropping your caloric intake too low. Severe caloric restriction puts your body in “starvation mode,” where your brain literally thinks you’re starving and shifts toward fat storage so you have enough energy to get through the perceived famine.
Gradual weight loss is healthier and those who lose weight slowly have an easier time keeping it off than those who go on crash diets.
Any healthy diet program includes physical activity, and protein intake should support the amount and type of exercise that you do every day.
Though there’s a lot of talk about what the “ideal” amount of protein is and whether or not athletes need more, the general recommendation is 0.8 grams of protein per kilogram of body weight for the average person.
When you’re more active, whether you lift weights, do regular cardiovascular exercise or have a physically demanding job, aim for 1 to 1.4 grams per kilogram.
Once you know how much to eat, how do you choose what to eat to fulfill those requirements?
Notice that one thing most popular diet plans have in common is the reduction or elimination of highly processed foods and foods containing damaging fats.
This includes refined carbohydrates from white flour and sugar, trans fats, high amounts of saturated fat and foods with potentially harmful chemical additives.
Instead, whole, unprocessed foods, preferably from plant sources, should form the basis of any healthy diet plan.
To ensure that you get a full complement of all the nutrients your body needs to function well within your caloric range, aim for a variety of different fruits, vegetables, legumes and whole grains every day. Include healthy fats such as those found in nuts, seeds and avocados. Choose lean protein sources over those with high amounts of saturated fat. Replace soft drinks with pure water and green or herbal tea to cut down on added sugars.
Eating this way allows for the flexibility necessary to stick with any dietary regimen.
The foods you eat should not only support your health but also appeal to your tastes, or else you’re not going to want to keep eating them.
Think of a healthy diet plan as more of a lifestyle change than a traditional diet.
You’re aiming for something that can be sustained in the long term to provide the maximum amount of health benefits. Be wary of any plan that relies heavily on supplements and pre-packaged foods. While these might provide some benefits in the short term, they’re rarely sustainable as part of a healthy lifestyle.
The best thing you can do when making changes to the way you eat is to keep it simple.
Start by picking one meal to focus on, such as breakfast, and giving it a healthy makeover. Then progress to other main meals and begin to incorporate nutritious snacks such as fruit and nuts.
For some delicious healthy recipe’s, that use the popular super food quinoa, which provides you with a tasty nutritious protein hit, try these simple dishes;
Over time, you’ll establish habits that become second nature and you’ll find yourself making better food choices.
Establishing a healthy lifestyle is a process that takes time, but the payoffs are well worth the effort. You’ll enjoy decreased rates of illness, sustained weight loss and a better overall quality of life.
Quinoa: Some delicious meals using this little understood superfood
Quinoa is one of the more interesting of the newest crop of so-called “superfoods”. Called a super because of its high protein and dietary fiber content, this delicious grain is also great for those looking for gluten free options. This nutty tasting seed comes from a plant that’s closely related to spinach and tumbleweeds. As its popularity increases many people are asking about recipes for this delicious new high protein offering. That’s what we’re here for. Today, we’ll be looking at some delicious recipes that will make eating healthy a delicious prospect.
In our recipe’s we’ll be using different types of quinoa. A white quinoa which should be used in the smoothie, and a mixed white, red and black quinoa which we’ve used in the other two recipe’s. I like to use certified organic quinoa, as I believe that if you’re looking for maximum benefit from a healthy food, you should look for something that’s organic whenever possible.
The Incas from Peru and Bolivia in South America were among the first to realise that this plant is edible. It was called Inca Gold as in their culture it was thought to give their warriors extra strength. Good enough reason for me to try it!!
Health Benefits of Quinoa
A few of the more notable health benefits of quinoa are;
Contains Bioactive properties called Kaempferol and Quercetin. These properties are shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects.
High in fibre which can help reduce blood sugar levels, lower cholesterol, increase fullness and can help with overall weight loss
High in protein and full of essential amino acids. With protein being an essential building block for lean muscle, and important to keep you feeling full throughout the day, quinoa is a great option.
High in minerals including Magnesium, Potassium, Zinc and Iron.
Quinoa is packed full of antioxidants
Quinoa is gluten free, so perfect for people who suffer from gluten intolerance. This is unfortunately an ever increasing part of our population, including myself.
Quinoa has a low glycemic index, which means that it digests more slowly, and so keeps you feeling full for longer.
Now you’ve got a few of the many good reasons why you should be including quinoa in your diet, we’ll get on with the recipe’s.
Fried Capsicum Cashew Quinoa Recipe
Looking for a healthy option for dinner but still want big flavour? Well this one will satisfy all your savoury needs while still being a vegetarian option for a classic meaty dish. This delicious, and hearty, meal will make you the bell of the dinner ball.
For this main entre you’ll need:
• 2 capsicums (1 red and 1 green)
• 1 Red Onion chopped
• 1 cup cooking Quinoa (make sure to rinse first before cooking)
• 1 cup diced Carrots
• ½ pound sliced Mushrooms
• 1 tbsp coconut oil
• ½ cup chopped Parsley
• ¼ pound baby Spinach
• ¾ teaspoon ground Cumin
• ½ cup roasted, salted Cashews (ground or whole)
• 1 ½ teaspoons ground cinnamon
• Salt and pepper to taste
Capsicum Cashew Quinoa
Sautee the onions in the coconut oil until they become clear, about 9 minutes or so. Add the mushrooms and cook until they take a softer consistency, around 4-5 minutes. Add the carrots and chopped capsicum until they soften, then add the spinach and parsley. Once the veggies begin to wilt, it’s time to add the spices and grains. Stir in the cinnamon, and cumin, and then the star of our show, the cooked grain. Once liberally tossed cook for another 2 minutes and set the whole combination aside to cool. 2. Spicy Turkey Chili with Quinoa Recipe
We’ve covered savory, now it’s time to turn up the heat! This spicy turkey chili goes perfect with a game or just as a standalone dish. It’s a hot one so be ready with a tall glass of water or milk. Of course these are all quinoa recipes, and since it uses turkey instead of beef, it’s a much healthier option for those looking for a spicy meal.
Here’s what you’ll need:
• ¾ lb. lean ground turkey
• 15 ½ ounce can of Dark Kidney Beans
• 14 ½ ounce can of Diced Tomatoes
• 2 Chillies
• 1 cup yellow onions (diced)
• ½ a lime’s juice
• 4 ounces cooking quinoa (make sure to rinse first before cooking)
• ½ cup frozen corn
• 1 tablespoon chili powder
• ½ teaspoon cumin
• 1/8 teaspoon garlic powder
• ¼ teaspoon paprika
• 2 pinches kosher salt (to taste)
• Freshly ground pepper (to taste)
• 1/8 teaspoon ground cayenne pepper
• 2 tablespoons coconut oil
• Shredded cheddar cheese
• Full cream sour cream
Spicy Turkey Chili Quinoa
Stir the ½ of the onions and all of the chilies in coconut oil over medium high heat for 4 minutes. Be sure to avoid the strong chillie fumes as the steam burns. Add the ground turkey, stirring periodically until the turkey has turned white, which should take around 5 minutes. Add in the aforementioned superfood and stir till the mixture is well mixed. Add in the remaining ingredients also stirring frequently for another minute. Cover the pot and reduce heat to medium-low and cook for another 20 minutes, stirring periodically. Serve with the uncooked portion of the onions and add the cheese and sour cream as toppings.
3. Quinoa Apple Smoothie Recipe
For a quick and nutritious breakfast try this delicious smoothie
Here’s what you’ll need (for 2 people);
1/8 cup of quinoa
1 apple
1 stick of cinnamon
1 cup of almond milk
1 tablespoon of honey
3 walnuts
Wash the quinoa and boil in water with the cinnamon added, until soft. Then remove the cinnamon stick and strain the quinoa. Put into the blender with the almond milk, add the honey. Slice the apple and add together with walnuts, with other ingredients into the blender. Add ice if you want a cool smoothie, and blend. You may change the apple for mango, banana or paw paw, as you wish for some more variety. Enjoy your quick and healthy breakfast, loaded with protein.
Quinoa Apple Smoothie
I hope you’ll enjoy these three quinoa recipes, they each have a distinct flavour and go well with a myriad of side dishes. They are each packed with protein and iron, so they leave you feeling full and satisfied, all absolutely delicious and easy to make. These recipes go to show that you don’t have to eat blandly to eat healthy, and it’s easy to incorporate a super food like quinoa with other healthy and tasty ingredients to please your palate.
I’m going to share with you, the simple recipe for a juice that I have been drinking during the last month, which I’ve found has great results for my body. It’s really easy to prepare, tastes great, and I’m sure it will give you a boost too!
Juice Ingredients
What’s in it?
Carrots;
Carrots are rich in carbohydrates, beta-carotene, phosphorus, calcium, vitamin A, B1, B2, B3, C, E and K, Folate, Niacin and Pantothenic Acid. Carrots are considered one of the most important sources to guard against eye disease, premature aging and cardiovascular problems.
Beetroot;
Beetroot is a source of B vitamins such as B1, B2, B3, B6 and also contains vitamin C, Potassium, Carotenoids and Folate. The beetroot’s components are said to help to decrease the development of cancer in the lungs, skin and liver and also, reduces anaemia and regulates the thyroid.
Apples;
Apples are rich in vitamins A, B6, C, E, K, Folic Acid, Thiamine, Riboflavin, Calcium, Iron, Phosphorus and Potassium. They’re also a source of fibre that helps with the digestive system
Ginger;
Ginger contains over eighty nutrients, and adds great flavour to whatever you add it to, so what more reasons do you need? Well, it’s said to help with gastro relief, nausea and morning sickness during pregnancy, has anti-inflammatory effects, protects against colorectal cancer, induces cell death in ovarian cancer cells, and has immune boosting properties.
As mentioned, the Folate contained in the beetroot and carrot helps in the formation of red and white blood cell in the body, thus helping to fortify the immune system.
As a result of these powerful foods, beetroot, carrots, apple and ginger combined you will have a delicious juice which deliver a lot of vitamins and fibre to support the immune system and the weight loss process, because the level of satisfaction that it provides will help your body to fight off cravings. A glass of this in the morning does really fill you up.
I found that since I started to make this juice, my nails have gotten stronger and my hair is growing faster, I am not craving chocolates and sweets as I sometimes did before, for the satisfaction that I have, as this is a nice tasting treat as well as a health kick.
I usually make and drink this juice every morning on an empty stomach before breakfast. I prepare this juice for two people every day, so you might want to halve the ingredients if you don’t need that much.
Take;
2 Apples
2 Beetroot
250 gms of Carrots
1 piece of ginger
Sometimes I add celery, just for an extra dose of fibre, but I believe you don’t really need it, because the taste of this drink is awesome and it’s already pack full of benefits for your body.
Just chop each of the raw ingredients into chunks, put them through the juicer and drink straight away while fresh.
Fresh Juice
It’s easy and nutritious, and even your kids will like it, so you can keep them away from the sugar laden sweet drinks that are constantly pushed to them.
Great for the dedicated fitness trainer, or the whole family.
Try this simple recipe for yourself, and share your results with us!
