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Help me eat healthy
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amother
OP


 

Post Mon, May 27 2024, 11:14 am
As crazy as it sounds my mom was fat phobic and yet she didn’t have many options for healthy food.
It was always the same dry salad, no variations or new foods.

I’d love to nurture my body with nutritious food, but I need help.

Easiest thing is to just boil pasta or eat a bagel, which I’m definitely ok with sometimes but I’d love more options of things that are easy when hungry. I’ve tried prepping for the week, it’s just not happening.

Looking for meal ideas, not snacks
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amother
Cognac


 

Post Mon, May 27 2024, 11:21 am
Are you trying to reduce pasta, or just add more nutrition? Try adding lots of cooked veggies to your pasta. From frozen works great. It adds nutrition to your plate with very little extra work.
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amother
OP


 

Post Mon, May 27 2024, 11:23 am
amother Cognac wrote:
Are you trying to reduce pasta, or just add more nutrition? Try adding lots of cooked veggies to your pasta. From frozen works great. It adds nutrition to your plate with very little extra work.


Honestly I don’t even really like pasta. Here and there I’ll have it but I feel yucky after I eat it. Interesting about adding frozen veggies
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amother
Thistle


 

Post Mon, May 27 2024, 12:25 pm
Chickpea pasta with olive oil, garlic and feta

Scrambled eggs, avocado, tomato

Canned salmon mashed with a little avocado mayonnaise, olives, Cucumbers and seed crackers
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amother
Mint


 

Post Mon, May 27 2024, 4:10 pm
Overnight oats is a delicious breakfast
2 cups oats
2 cups milk
1 cup regular vanilla yogurt
4 tsp chia seeds
Mix and divide into small bowls/ cups and refrigerate overnight
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amother
Mint


 

Post Mon, May 27 2024, 4:11 pm
Prepare a large pot of soup on Sunday (whichever soup you like)
And divide in small containers to eat for lunch or dinner
Soup really fills you up!
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amother
Mint


 

Post Mon, May 27 2024, 4:13 pm
Salmon is a delicious lunch option.
Teriyaki salmon
1 T Ketchup
1 T teriyaki sauce
1 T brown sugar
Mix and smear onto salmon
Sprinkle sesame seeds.
Bake

Another salmon option
Sprinkle salmon with lemon pepper spice and salt and bake
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amother
Mint


 

Post Mon, May 27 2024, 4:14 pm
Canned sardines is delicious!
Serve over iceberg lettuce and cucumbers! Yum! Easy lunch
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amother
Mint


 

Post Mon, May 27 2024, 4:17 pm
Lately I've been making this salad:
Iceberg lettuce
Cherry tomatoes
Cucumbers
Peppers
Feta cheese
Canned green olives
Canned chickpeas
Dress with oil salt pepper
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amother
Mint


 

Post Mon, May 27 2024, 4:18 pm
Dinner: grilled chicken cutlets and grilled veggies
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amother
OP


 

Post Mon, May 27 2024, 5:51 pm
amother Mint wrote:
Overnight oats is a delicious breakfast
2 cups oats
2 cups milk
1 cup regular vanilla yogurt
4 tsp chia seeds
Mix and divide into small bowls/ cups and refrigerate overnight


Cool, what kind of oats?
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amother
Gray


 

Post Mon, May 27 2024, 6:17 pm
I'm working on this too.

I find meal prepping to be vital!!

Just today I made quinoa for the week and roasted sweet potatos and some tuna salad so I can put together a filling sallad. I have washed and prechecked lettuce available and tomatoes. Easy to put together for lunch at work.

For morning I would have avocado toast. So easy and can add an egg for protein.

Also yogurt with some granola for a snack to tide you over till dinner.

Dinner should be easy. A protein, some salad or roasted veggies.

If I have the ingeridients and know what I can make, I am much more likely to stay on track.
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amother
OP


 

Post Mon, May 27 2024, 6:22 pm
amother Gray wrote:
I'm working on this too.

I find meal prepping to be vital!!

Just today I made quinoa for the week and roasted sweet potatos and some tuna salad so I can put together a filling sallad. I have washed and prechecked lettuce available and tomatoes. Easy to put together for lunch at work.

For morning I would have avocado toast. So easy and can add an egg for protein.

Also yogurt with some granola for a snack to tide you over till dinner.

Dinner should be easy. A protein, some salad or roasted veggies.

If I have the ingeridients and know what I can make, I am much more likely to stay on track.


That is funny. I also did quinoa and sweet potato.

How how do I make a salad out of it.

And I don’t find dinner easy at all, it’s my hardest meal of the day to plan. Tomorrow is diary, what can I make besides pasta and eggs (we have eggs for breakfast), also can’t afford salmon right now.
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amother
Strawberry


 

Post Mon, May 27 2024, 6:22 pm
amother Mint wrote:
Lately I've been making this salad:
Iceberg lettuce
Cherry tomatoes
Cucumbers
Peppers
Feta cheese
Canned green olives
Canned chickpeas
Dress with oil salt pepper


Try roasting the peppers/adding roasted sweet potatoes
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amother
Gray


 

Post Mon, May 27 2024, 6:27 pm
amother OP wrote:
That is funny. I also did quinoa and sweet potato.

How how do I make a salad out of it.

And I don’t find dinner easy at all, it’s my hardest meal of the day to plan. Tomorrow is diary, what can I make besides pasta and eggs (we have eggs for breakfast), also can’t afford salmon right now.


My go to salad is

spring mix
quinoa
sweet potatoes
cherry tomatoes halved
scoop of tuna or feta cheese
(you can add any other veggies you like... cucumber, peppers)
literally any type of dressing works

lol I agree I DESPISE making dinner, so I get you. I guess I would do shawarma night (cook some boneless thighs with some spices, israeli salad and pita) or chicken and rice with a salad. Dairy is more difficult... I woud probably make the kids pasta and for myself and DH tuna patties or quinoa burgers or also have some pasta but mainly a huge salad. You could also try subbig out the pasta with eggplant so it's more of an eggplant parmesan. Very yummy and a bit healthier, only a bit.
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amother
OP


 

Post Mon, May 27 2024, 6:30 pm
amother Gray wrote:
My go to salad is

spring mix
quinoa
sweet potatoes
cherry tomatoes halved
scoop of tuna or feta cheese
(you can add any other veggies you like... cucumber, peppers)
literally any type of dressing works

lol I agree I DESPISE making dinner, so I get you. I guess I would do shawarma night (cook some boneless thighs with some spices, israeli salad and pita) or chicken and rice with a salad. Dairy is more difficult... I woud probably make the kids pasta and for myself and DH tuna patties or quinoa burgers or also have some pasta but mainly a huge salad.


Thanks so I really don’t know anything about dressings (mom said dressing is unhealthy so I never grew up on it) any ideas what works good with quinoa? (I don’t like sweet balasamic
Vinegar type stuff), also good idea to do tuna with it I never thought of that.

Dinner I make 5 nights a week (aside from
Shabbos) so I always need more ideas. For dairy DH would eat pasta too, although he much prefers salmon. He isn’t into quinoa or any type of patties.
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amother
Gray


 

Post Mon, May 27 2024, 6:34 pm
amother OP wrote:
Thanks so I really don’t know anything about dressings (mom said dressing is unhealthy so I never grew up on it) any ideas what works good with quinoa? (I don’t like sweet balasamic
Vinegar type stuff), also good idea to do tuna with it I never thought of that.

Dinner I make 5 nights a week (aside from
Shabbos) so I always need more ideas. For dairy DH would eat pasta too, although he much prefers salmon. He isn’t into quinoa or any type of patties.


I love adding protein because otherwise a salad absolutely does not fill me up and I end up snacking on everything around me.

If you really know nothing, you could buy from the store if you live somewhere that they have. I like Saladmate brand.

I honestly love keeping it simple and healthy. Olive oil, lemon juice, salt. But you could search up different vinagrette recipes online. I like pesto sometimes or a mustard based vinagrette, makes it a little tangy.
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amother
Mint


 

Post Mon, May 27 2024, 6:42 pm
Overnight oats can be made with old fashioned oats or quick 1 minute oats.
I like the quick oats it has a better texture.
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amother
Daffodil


 

Post Mon, May 27 2024, 7:04 pm
amother OP wrote:
Thanks so I really don’t know anything about dressings (mom said dressing is unhealthy so I never grew up on it) any ideas what works good with quinoa? (I don’t like sweet balasamic
Vinegar type stuff), also good idea to do tuna with it I never thought of that.

Dinner I make 5 nights a week (aside from
Shabbos) so I always need more ideas. For dairy DH would eat pasta too, although he much prefers salmon. He isn’t into quinoa or any type of patties.


Many dressings are unhealthy but if you make it yourself it can be very healthy. Key is to use only olive oil or avocado oil (which are healthy and do not need to be moderated, use as much as you like) and put in enough salt (liberal to bring out the flavor of the veggies). I also love to cut in fresh garlic into the salad, it makes a huge difference. Sometime I pour in a bit of pickle juice.

You keep mentioning pasta; I'm sure you know there is little, if any, health benefit to that

Sardines are an affordable alternative to salmon and are actually healthier (mainly because they are usually wild caught as opposed to farm raised). There are different types you can try. It's worth building a taste for it because it is loaded with nutrients you can't get in most foods (highly bioavailable protein, high in omega 3 fatty acids, natural vitamin D, to name a few).

You can also keep hard boiled eggs in the fridge and grab one for a snack. Be sure to sprinkle salt and olive oil or avocado oil.

Good luck! and enjoy
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amother
Daffodil


 

Post Mon, May 27 2024, 7:10 pm
Dairy dinner ideas:
mix and match
- eggplant parmesan: I just bake it with lots of tomato sauce and cheese but no sugary sauce
- veggie soup (make big pot for multiple dinners / lunches)
- boiled lentils (high in plant-based protien)
- mashed potatoes with cream
- egg omelet with stir fry
- baked cauliflower and broccoli (sprinkle oil and salt)
- fish sticks for kids / sardines for adults (this is more like a sunday lunch)
- baked salmon with salad and avacado
- cottage cheese (plain or with cinnamon)
- baked / roasted fresh green beans

In general, I usually go heavier on the veggie side dishes for dairy meals and keep the protein part simple. Think large salad with medium piece of baked salmon. Or delicious veggie soup with a fried egg. Or cottage cheese with creamy mashed potatoes and baked green beans
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