Let’s face it — sometimes we don’t make the best of decisions when we’re faced with a buffet of choices at the cafeteria. Addressing any damage you might have done eating on your meal plan takes dedication and energy. A lot of people thinks it begins and ends at the gym. However, the real place to get healthy is right in your kitchen. These three simple summer break “slimdown” recipes will give you a day’s worth of ideas on how to get your eating habits back on track.
People call breakfast the most important meal of the day for a reason. Eating right at breakfast means keeping hunger at bay later, giving you energy for any workout you may have planned, and setting your day up for healthy choices.
This fast food restaurant makeover is significantly lower in fat and packs in the protein. You can tweak it to match the nutrients your body needs or skip the English Muffin to reduce the carbs. Get creative!
Super Fast Egg, Cheese, and Bacon Sandwich
- Light, whole wheat English muffin
- 3 tbsp. egg whites
- 1/8 cup of shredded, reduced fat or nonfat cheese of your choice
- 1-2 slices of turkey bacon, cooked and cut into small pieces
- Toast the English muffin
- While it toasts, pour egg whites into a coffee mug. Mix in cheese and cooked bacon
- Microwave mug in 30-second intervals until there is no more liquid, stirring in between to make sure cheese and bacon are distributed.
- Place cooked eggs on muffin and enjoy!
The simplest meal of the day should be the easiest too. While you could do last night’s leftovers, there are plenty of healthy sandwich ideas you can experiment with.
This classic sandwich is our favorite. Both great for your body and an awesome recipe perfect for warm days, you’ll be eating this on repeat.
- 100% whole wheat bread
- 1 tbsp. hummus
- Sliced cucumber
- 1-2 oz. shredded carrots
- 1 sliced pepper (or slices of assorted peppers)
- ½ cup of uncooked spinach leaves
- Lowfat cheese (optional)
- Spread hummus on bread and then add ingredients to taste!
- Enjoy with the rest of the veggies as a side, or indulge with some veggie-based chips or freeze dried fruits for a crunch.
After a long day of working outside, relaxing poolside, or getting in a workout with your friends, it’s time to really feast. Indulge with your meal by picking one that is low in bad fats and carbs and instead focuses on proteins that will keep you full the rest of the night.
We especially love this plate because it is so easy that anyone can recreate it. You can also take it to the grill or change out the meat source to your seafood of choice! Yum!
Lemon Salmon With Summer Berry Kale Salad
- Salmon Ingredients:
- 1-2 planks salmon (roughly ¼ lb. to ½ lb. per person)
- Sliced lemon
- Salt to taste
- Salad Ingredients:
- 1 bunch washed kale
- 1 bunch washed spinach
- 1 cup sliced fresh or frozen strawberries
- 1 cup mixed berries
- ½ cup pecans or walnuts
- Light raspberry vinaigrette, to taste
- Preheat oven (or grill) to 400°F
- Salt salmon and place 2-3 lemon slices on top
- Wrap in tin foil and cook in oven for 12-15 minutes, and discard baked lemon after cooking
- Prepare salad by mixing ingredients evenly together and drizzling with the vinaigrette as the dressing
Add any of these recipes to your regular weekly meals to get back on track. At that rate, you’ll enter fall semester in a much better place, ready to make smart food decisions at your college cafeteria!
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