Health for You Now- Breakfast and Evening Meal Ideas

Paul McGrew M.D.

1. The Basic Small Meal: 

   On a small plate, place 1 portion of protein food of your choice. Then add 1 portion of fruit, or 1 ½ cups of raw or cooked vegetables – with a little olive oil spray if desired or other health fat.

   Fruit ideas- Fruit should not be eaten by itself, but can be part of Take Shape for Life meals. The following fruits are best for meals: apples, apricots, berries, citrus, grapes, kiwi, melons, nectarines, and pears. Avoid bananas, dates, mangos, papayas, and dried fruit such as dates, raisins, and prunes which give a sharper spike in blood sugar.

   Lean protein portions- Choose any of the following: 2 oz. deli meat, 2-3 oz. canned fish or cooked shrimp or scallops, 2 oz. of cooked chicken, turkey breast or range fed beef, 2 oz lean turkey ham, 2 Morningstar Farms Breakfast Patties, 1 Boca Burger, 3-4 oz of low fat tofu, or 2/3 cup non-fat or 1% fat cottage cheese, or 2 oz. of low-fat cheese, or ½-2/3 cup of cooked Egg Beaters or 4-6 cooked egg whites. 

   Healthy fats- Besides olive oil spray, you may choose from the following for a small meal: 6 olives, 2 tsp peanut butter ( or other nut butter) or 10 dry roasted peanuts, 6 almonds, 1 tbsp guacamole.
    

2. Breakfast ideas
   - Guiltless apple-pie cooked apples- As above, combine with protein as part of a Take Shape for Life Meal. Dice apples (any varieties of your choice) and fill a medium-size non-stick pot. Cover with cinnamon. Slowly simmer on very low heat without adding any water- for 1-1.5 hours until apples are soft but still chunky. The slow stove top cooking and cinnamon brings out the rich apple pie flavors without adding any sugar or fat! Use as fruit in the recipes.

   Nutritious Living Hi Lo cereal –. Hi-Lo cereal is protein/ carb balanced and contains soy with oats and bran and is available at health food stores.
   Have ¾-1 ½ cups cereal with skim milk or Westsoy unsweetened soymilk. Add 1/3 cup fruit if desired.

   Dr. Paul’s Oats- Mix equal amounts of old-fashioned oatmeal (or steel-cut oats), wheat bran, and Fearn Soya granules (available at health food stores) into a large container. Spoon ½-3/4 cup into a bowl, and cover with hot water- no cooking is needed. ( For steel cut oats-microwave or stove-top cook for 3-5 minutes)
   If desired add 1/3 cup fruit.

   Oatmeal - Add boiling water to a bowl of ¼-1/3 cup old fashioned oats ( or steel cut oats which need to be microwaved for 2-3 minutes.). Add wheat bran (1 tbsp-1/4 cup if desired) and 1-2 tsp. peanut butter. Add 1/3 cup fruit if desired. 
   Serve with your favorite protein food listed above. 

   Oats and yogurt- Mix 1/3 cup old-fashioned oats, ½ cup plain yogurt, and ½ cup fruit. Garnish with cinnamon if desired. Serve with 2-3 oz. of cooked chicken, turkey or soy sausage.

   Yogurt and fruit- Mix 1 cup plain yogurt, and 1 scoop low-sugar protein powder. If desired add a no-calorie sweetener such as stevia, erythritol (health food store), or Splenda/Nutrasweet. Add 1 cup fruit.

   Egg-Beaters Omelet- Spray olive oil in a non-stick pan. Saute 1 cup of mixed low calorie vegetables of your choice- such as mushrooms, onion, bell peppers, chilies, asparagus, and broccoli. ( Defrosted asparagus, and broccoli are easy to use). When the vegetables have cooked for 3-5 minutes, add ½-3/4 cup Egg-Beaters or 4-6 egg whites and cook until done. Season with pepper and if desired, salt. 
   Optional- grade a small amount of sharp cheddar, or parmesan on top, or top with salsa for a Latin flare. Consider preparing extra and saving a portion for another day.

   Cottage cheese (or deli-meat) and fruit- Great on a hot summer day. Use ½ to ¾ cup fat-free or 1 % fat cottage cheese, or 2-3 oz. of deli meat for protein. Add ¾-1 cup fruit and enjoy!

   Fruit smoothie- Blend ¾ - 1 cup of semi-frozen fruit, and ½ - 2/3 cup of fat-free or 1% fat milk or Westsoy unsweetened soymilk. Add ice if desired. 
   ( optional- add 3 dry-roasted or raw cashews or almonds or 8 peanuts). Blend and savor!

   Spiru-tein smoothie- Add 1-1.5 scoops of Spiru-tein (health food store) mix to 4-6 oz. of non-fat milk or Westsoy unsweetened soy milk. Blend and enjoy!

   Breakfast Burrito- Place on a plate 1-2 small or 1 large La Tortilla Company Low-carb tortillas. ( Heat in a microwave or oven if desired). 
   In a non-stick pan spray olive oil to coat pan and sauté ¼ onions and ¼ c bell peppers. Add ½ cup Egg-Beaters, or 4 egg whites and cook until done. Add ¼ cup black or pinto beans, and 1 oz. graded low-fat cheese if desired. Place on tortilla. Top with salsa if desired, wrap and eat!
    

3. Evening ideas:

   Any of the breakfast ideas can be used as an evening snack. Adjust the portion size down if desired.

   Left-overs- Don’t forget the possibility of serving up a small portion of a previous Lean and Green.

   Fruit and meat/low fat cheese (or meat/fish) - Pick ½-3/4 cup of fruit, and place on a small plate with either ¼-1/2 c. cottage cheese or 1-2 oz low-fat cheese ( or 1-2 oz of cooked low fat meat or fish).

   The fast wrap: Place 1 La Tortilla Co. low carb tortilla on a plate. Add 2 oz. cooked meat or 1 Boca Burger ( or 1-2 Morningstar Farms Breakfast Patties) heated and crumbled. Next add lettuce, tomato, and onion as desired. Optional- add salsa, or a small amount of guacamole, guacamole-tomatilla salsa, or mustard. Wrap and eat.

   Serve 6-8 oz of wine or a light beer with your choice of low fat cooked meat/ or low fat cheese or soy sausage. My favorite is a glass of red wine with 
   1 defrosted Morningstar Farms Breakfast Pattie topped with marinara, and a small amount of sharp cheddar, or graded parmesan ( or your favorite cheese), and then heated in a microwave.

   Low fat olive oil balsamic vinegarette- Mix in a cruet: 1/4 cup water, 1/4 cup extra virgin olive oil, 2/3 cup balsamic vinegar, and 1 packet of Good Seasons salad dressing mix..available in all grocery stores.. Instead of the dressing mix, you may substitute 1 tsp italian herbs, and a dash of Parmesan grated fine.