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Perfect quick & healthy dinner (under 600 calories!)

February 27th, 2012 | no comments

Salads are the perfect opportunity to eat from all food groups in one sitting. At my home we eat BIG salads twice a week and never grow tired because we are always mixing it up. So if you are having what I call a “crappy eating day”, you still have time to redeem yourself at dinner! Simply pick one (or more if it’s veggies) foods from each of the categories below, dress it up with 2 tablespoons of your favorite salad dressing (preferably a non-creamy for easier spreading) and EAT!

Greens
(Fill the plate 2 layers deep) 30 calories

  • Spinach
  • Romaine lettuce
  • Kale
  • Mesclun mix
  • Boston lettuce

Vegetables
(About 1-2 cups) 50-100 calories

  • Artichoke hearts
  • Carrots
  • Tomatoes
  • Bell peppers
  • Cucumbers
  • Mushrooms
  • Beets (fresh or low sodium canned)
  • Steamed broccoli
  • Steamed asparagus
  • Celery
  • Onions

Fruit
(About 1/2 cup) 60 calories

  • Sliced apples or pears (with skins!)
  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Figs
  • Grapes
  • Mandarin oranges
  • 2 Tablespoons dried fruit (raisins, apricots, mangoes)

Grains
(About 1/2 cup or 5 crackers) 100 calories

Milk:
(Small handful) 60 calories

  • Shredded cheese (mozzarella, cheddar, Swiss, etc)

Meat or Meat Substitutes:
(3 ounces meat, fish or tofu, 1 veggie burger, 1 egg or 1/2 cup beans) 80-100 calories

  • Baked/Grilled chicken
  • Baked/Grilled salmon
  • Hard boiled egg
  • Tuna fish
  • Beans (black, pinto, kidney, garbanzo, edamame)
  • Sliced veggie burger
  • Tofu

Healthy Fat:
(2 Tablespoons) 50-100 calories

  • Avocado
  • Olives
  • Nuts (walnuts, pecans, almonds, peanuts)

The possibilities are endless and you WON’T go hungry! In fact, eating a healthy salad like this puts you in the “health mindset”, so you will be much less likely to indulge in a bowl of Hagen Daz afterwards. Now that’s what I call turning a crappy eating day into a successful one!

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