As a quick summary of my morning breakfast routine, I only eat breakfast a few days each week and that’s only if I am hungry.
So, if I generally eat my first meal of the day around 11 am or Noon, that’s no longer really breakfast, although I will eat bacon and pastured eggs at this meal if I’m home.
If I’m out and about and have to eat in a restaurant, this meal is almost always a salad, especially in the winter, when my veggie consumption can easily go down.
My favorite place to grab a salad is right around the corner from me and has a “build your own salad” feature. You just check off all the ingredients you want in it and viola! Sometimes it turns into a $13 salad, but whatever…
Here’s what I generally have added: romaine lettuce, carrots, celery, tomato, a hard boiled egg, avocado, cucumber, homemade chicken salad. No need for salad dressing with the chicken salad on it.
So, that’s a healthy mix of veggies, protein, and healthy fat.
When it comes to dinner, honestly Scott and I are super lazy, but it actually keeps us cooking extremely healthy.
In the summer months, almost every night we have some form of grass fed meat (we buy a half a cow from our local farmer) and salad. It’s super quick to throw some veggies on your plate and all Scott has to do is grill the meat, which he loves and feels makes him more of a man (sending a wink to all my lady friends out there).
This makes clean up quick as well, which makes me happy.
In the winter we are both busy and get home a little later in the evening so meals aren’t exactly elaborate this time of year either. But they do follow the same general make up as those we eat in the summer.
Grass fed meat, some form of veggie, some form of healthy fat.
Let me give you a few examples:
Two nights ago I made chicken veggie soup because it was zero degrees here in Upstate NY and I was freezing my tail feather.
I chopped up onions, celery, carrots, and threw them in my soup pan along with some coconut oil. I stir fried those on medium heat for a few minutes until the onions started sweating. Then I added 8 chicken thighs (with skin and bones) on top of the veggies, added some fresh parsley, and covered with water.
After only 30-45 minutes I added some spinach and had a meal fit for…well, Scott and I.
If you can’t tell by now, we don’t eat grains.
Well, Scott will eat them outside of the house, but we don’t have it home. I figure if you can control what you eat at home 80% of the time that will pretty much make up for the crap you eat when you’re out.
We also don’t consume a ton of dairy (i.e. drink glasses of milk or eat bowls of ice cream) but I will use sour cream, butter, cream, and greek yogurt in my recipes.
Here’s another of my favorite recipes: Zucchini spaghetti alfredo with ground beef.
I take 4 green zucchini and peel them into strips using a veggie peeler. I then sauté them up in onions, garlic, and coconut oil. In a separate pan, I cook 1 lb of ground grass fed beef, also with onions and garlic. I add the beef to the zucchini pan and add a little bit of cream and a little bit of parmesan/romano cheese. Heat through and serve.
Because we always have some form of grass fed meat with dinner, I’ve found that if we cook them in the frying pan in butter or coconut oil it really adds to the flavor. In fact, even when we grill our meat we first sear it on the stove in coconut oil. It’s that good.
I love grass fed butter. I put it on everything as my healthy fat.
If I need a snack during the day I might snack on some strawberries, an apple with cashew butter, a green smoothie, a banana with whipped cream if I need something sweet, or a fruit smoothie with my favorite protein powder (I have three containers, one vanilla, and 2 chocolate) sitting next to my Vitamix blender, which I LOVE.
My favorite smoothie recipe these days is what I call Raspberries & Cream.
All I do is take 1 scoop of the vanilla protein powder, 1 cup of unsweetened almond milk or water, a few ice cubes, a drizzle of EVOO for fats, and a handful of frozen raspberries. Sometimes I add a handful of spinach to it too. While it does change the color of the smoothie, I promise you won’t taste it.
Another snack I like to have is 85%-90% dark chocolate, sometimes with a dab of cashew butter on it.
That’s about it!
In summary, we are eating a lot of grass fed meats, veggies, and healthy fats these days.
We avoid high fructose corn syrup and trans fats as much as possible, which is a hell of a lot easier when you eat home most of the time.
We also avoid grains and limit dairy.
Also, we add as much flavor to our food as possible by using onions, garlic, coconut oil, butter, fresh herbs, and cream to our dishes.
I hope this info, along with the few recipes I shared, helps you understand better what you should and should not be eating if you want to lose or maintain weight.
Of course, no two people are going to lose weight the same way, so what works for me might not work the same for you. But I believe if you eat this way, you will be a hell of a lot closer to achieving your weight loss goals then if you’re filling up on grains and other waistline expanders.
Your Weight Loss Coach,
Susan Campbell, MS
*If you’d like to learn more about what you’re eating that is preventing you from losing weight then I recommend you check out my Amazon Kindle ebook, Why Can’t I Lose Weight? for only $2.99 by clicking here now.