Sport dinner =)
- Thread starter hs89
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Sport Fitness
I'm a newbie too all of this and i'd really like any good books or websites where i can find this information. I normally just google either "dinner calories 500" or "low fat dinner" and go from there, But i still don't know about nutrition enough to judge this for myself.
Also welcome to the forum hs89
Also welcome to the forum hs89
My dinners vary a bit, but the following are pretty typical for me:
stir-fry onions and fat-fry pieces of chicken (which I usually buy frozen, defrost, and then break into small pieces) in a mixture of rice vinegar and peanut sauce while cooking some whole wheat spaghetti; after halfway cooking the spaghetti, throw it into the stir-fry; add in eggs, bell pepper, broccoli, carrots, cilantro, curry powder, lemon juice, and chili pepper flakes (I don't always add all those ingredients, but you get the idea)
stir-fry chicken, onion, and bell peppers together in salsa; top with guac and cilantro
4 scrambled eggs with tomatoes, onions, bell peppers, spinach, and/or broccoli mixed in (sort of like an omelette except that I'm not worry at all about presentation)
1 pound of wild salmon fillets lightly cooked in a frying pan, cooked in salsa, tomato sauce, or some other sauce/liquid other than oil
whole wheat spaghetti mixed with tomato sauce, produce (tomatoes, onions, broccoli, spinach, and/or bell peppers), wheat germ, minced garlic, and pesto sauce, then topped with ev olive oil, basil, oregano, and fat-free feta; sometimes I include chicken with my Italian meal, but usually not
I do have red meat fairly regularly, but not everyday
Pizza can be horribly unhealthy, but it can be quite healthy if you make it yourself; just add lean meats and produce, go light on the cheese, and realize that the crust is going to have a lot of calories; IMHO, fat-free or lean cheeses taste just as good as fattier cheeses but they don't melt as well, so if you use them on your pizza, you'll just have to accept that they aren't as nice and melty
Mostly, with dinner and other meals, I try to use things like garlic and lemon juice and spices and herbs to give my food flavor instead of unhealthy fats and sugars. I usually like to cook with vinegar or wine or tomato sauce rather than fat and then add healthier fats at the end (like EVOO) since generally speaking healthier fats are more easily damaged by heat.
stir-fry onions and fat-fry pieces of chicken (which I usually buy frozen, defrost, and then break into small pieces) in a mixture of rice vinegar and peanut sauce while cooking some whole wheat spaghetti; after halfway cooking the spaghetti, throw it into the stir-fry; add in eggs, bell pepper, broccoli, carrots, cilantro, curry powder, lemon juice, and chili pepper flakes (I don't always add all those ingredients, but you get the idea)
stir-fry chicken, onion, and bell peppers together in salsa; top with guac and cilantro
4 scrambled eggs with tomatoes, onions, bell peppers, spinach, and/or broccoli mixed in (sort of like an omelette except that I'm not worry at all about presentation)
1 pound of wild salmon fillets lightly cooked in a frying pan, cooked in salsa, tomato sauce, or some other sauce/liquid other than oil
whole wheat spaghetti mixed with tomato sauce, produce (tomatoes, onions, broccoli, spinach, and/or bell peppers), wheat germ, minced garlic, and pesto sauce, then topped with ev olive oil, basil, oregano, and fat-free feta; sometimes I include chicken with my Italian meal, but usually not
I do have red meat fairly regularly, but not everyday
Pizza can be horribly unhealthy, but it can be quite healthy if you make it yourself; just add lean meats and produce, go light on the cheese, and realize that the crust is going to have a lot of calories; IMHO, fat-free or lean cheeses taste just as good as fattier cheeses but they don't melt as well, so if you use them on your pizza, you'll just have to accept that they aren't as nice and melty
Mostly, with dinner and other meals, I try to use things like garlic and lemon juice and spices and herbs to give my food flavor instead of unhealthy fats and sugars. I usually like to cook with vinegar or wine or tomato sauce rather than fat and then add healthier fats at the end (like EVOO) since generally speaking healthier fats are more easily damaged by heat.
I opt for the big three nearly in every meal: Carbs, protein and fats. There is one exception with the fats, and this is post workout meal. I opt for all three when traditionally dieting or eating, not when eliminating carbs or low-carbing it. Then the meals can be different.
When I am not at home and the ability to choose is limited or what is available isn't what I "need" though it may be something I "want", I flat will wait (like attending seminars, which tend to have crap food) until its over (even IF its 6 or more hours), and eat when my choices are more expanded by eating out somewhere (like Red Lobster, for example).
The calorie content of the meal is first, followed closely with the carb, protein, and fat contents of the meal. I also will supplement with Flax and fish oils during the day (or put the oil in protein shakes or in some foods).
For example, this morning I had:
1. Cocoa-Oatmeal bar, which contained flax oil. (home made by me, A totally revised recipe as compared to the old one)
2. 3 99% lean Ground Turkey Breast (120 calories per patty, 20-ish grams of protein (each), and 1g of fat)
3. A serving of my beloved Natural Peanut butter (on top of the Cocoa-Oatmeal bar as an icing so-to-speak--FABULOUS by the way), LOL. This satisfies my cocoa-peanut butter craving once in while. (and replaces my beloved Reeses Peanut Butter Cup, which I have had in well over 2 years, and I love them).
4. Several glasses of water.
Best wishes
Chillen
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Where can I find this Cocoa Protein bar recipe Chillen, have you posted it?
Yes, I have posted the Oatmeal bars before, but the recipe has changed a lot. But, just for you I will post the new version. It will be later tonight, but I will post it for you........
Best wishes
Chillen
Yes, I have posted the Oatmeal bars before, but the recipe has changed a lot. But, just for you I will post the new version. It will be later tonight, but I will post it for you........
Best wishes
Chillen
Oh im guessing they are new and improved
Ill look for it later tonight! Thanks ChillenDUDE!
Where can I find this Cocoa Protein bar recipe Chillen
Traditional Natural Peanut Butter Cookies
1 1/2 cups Stoned Ground Wheat Flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt (OPTIONAL)
1 cup Creamy or Chunky Natural Peanut Butter
1/2 cup "Smart Balance" Butter (same type of fats that are in NPB)
BROWN SUGAR--ELIMINATED
1/2 cup SPLENDA granulated baking type
1 large egg
1/2 teaspoon vanilla extract
Preheat oven to 400 degrees
In a medium bowl sift to combine flour, baking powder, baking soda and salt
In a large bowl beat together natural peanut butter, "Smart Balance" butter, and Splenda until smooth.
Add in egg and vanilla
Combine flour mixture with natural peanut butter mixture, scrapping the sides of the bowl to insure batter is well blended.
Cover bowl with plastic and place in frig for 20 minutes
Using a teaspoon drop batter 1 inch apart on an ungreased cookie sheet.
Using a fork make crisscross pattern flattening cookies slightly.
Bake for 10 to 12 minutes
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Natural Peanut Butter Pie:
1 (8 oz package) No Fat Cream Cheese (removes the sats and LOWERS CALORIES, but leaves comparable taste)
1/2 cup of Natural Peanut Butter ( I use the Smuckers Brand)
1/2 cup of Skim Milk
1/2 cup of Splenda
Sugar Free whipped topping
They now make a Spenda version of Graham Crackers--leaving just the grains and some minor bad ingredients in the crackers.
Take one package and crush with a rolling pin in between wax paper.
Use "smart balance" butter, and warm about two tablespoons in a small sauce pan.
Put the crushed splenda graham crackers in a pie pan, and add the "smart balance" butter. Mix good, and spread evenly in the pie pan.
Mix, the NPB, Skim Milk, and Splenda real good by hand. Put in pie pan.
Top with Sugar free Whipped Cream.
The NPB is the largest calorie producer in this NPB pie. Has good fats, no sugar, and can satisify a sweetness craving.
EDIT: After making this it needs to be in the fridge for about 1 to 2 hours to harden a bit.........
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Cocoa-Oatmeal Bars (with Natural Peanut Butter)
3/4 cup Splenda (or suite to taste)
2 eggs
1/2 cup cocoa
1 cup Natural Peanut Butter (crunchy or creamy, or what is perferred)
1/2 cup "Smart Balance" Butter
3 tsp of veggie oil (makes it moist, has good fats)
1 cup mashed bananas (optional--try without first)
1 teaspoon vanilla extract (real vanilla not the imitation)
1 1/2 cups of unbleached or whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt (optional)
3 cups old fashioned oats (or the quick type would work)
Preheat oven to 350 degrees F (175 degrees C).
In a large bowl, Stir in Splenda, the eggs, cocoa, vanilla, NPB, oil, Smart balance butter, beating well, and set to one side.
In a separate bowl, sift together (healthy) flour, baking soda and salt. grab the other bowl, and stir in creamed mixture. Stir in oats. Pour into prepared pan.
I use very small loaf pans and make mini breads out of them (I dont know what size they are). But I would reccommend a 9x5 inch pan (with non stick spray), and then bake about 20 or so minutes (keep an eye on it, its is best when the middle is still a little soft and sort of liquidity. It will cool with a very moist middle. Additionally, enure you put the remaining in a plastic container with an air tight lid.......while hot (You know when it has cooled but is a little warm yet. This tends to keep the inner moist and sort of chewy).......
Best wishes,
Chillen
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