Holidays are a time of celebration. The post-holidays aftermath when you step on that scale for the first time? Not so much. If you felt like you overindulged don’t worry you’re not alone. Holiday meals are as notoriously high in sugar, fat and calories as they are delicious so it makes sense to see the scale shift upwards. Luckily, it’s easy to get back on track with these uber-healthy recipe inspirations which focus on eating lighter but feeling fuller with veggies, lean protein, superfoods and whole grain goodness.
BETTER BREAKFASTS
Poached Egg + Prosciutto Avocado Toast| Elle Penner, MyFitnessPal Registered Dietitian
It’s common to pick a high sugar breakfast (think coffee, banana, bagel) when we should be striving to eat a more balanced breakfast. Enter poached egg + prosciutto avocado toast! This better breakfast idea has zero grams of added sugar plus it adds back the protein and good fats that balances our meal.
Nutrition (per serving):Calories: 273; Total Fat: 6 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Cholesterol: 195 mg; Sodium: 661 mg; Total Carbohydrate: 22 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 15 g
Smoked Salmon Omelet| Rodale 2-week Turnaround Diet Cookbook
Wholesome egg white omelets packs a lot of flavor with smoked salmon and spinach. Serve with whole wheat toast and orange wedges for a complete breakfast that is low in calories.
Nutrition (per serving): Calories: 327; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 17mg; Sodium: 714mg; Total Carbohydrates: 41g; Dietary Fiber: 8g; Sugars: 18g; Protein: 31g
Heavenly Carrot Cake Baked Oatmeal| Oh She Glows
Don’t you love it when oatmeal masquerades as dessert? Enjoy baked, healthy oatmeal that has been tossed with shredded carrots, maple syrup, ginger, raisins and chopped walnuts. Yum!
Nutrition (per serving): Calories: 267; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 815mg; Total Carbohydrate: 43g; Dietary Fiber: 5g; Sugars: 17g; Protein: 3g
LIGHT LUNCHES
Grilled Zucchini Hummus Wrap| Maebells
Here’s a brown bag idea for a lighter lunch: A wrap packed with grilled zucchini, veggies, cheese and hummus! Grilled zucchini is placed on a nice big tortilla topped with kale, red onion, tomatoes, cheese, and a heaping dose of hummus.
Nutrition (per serving): Calories: 370; Total Fat: 21 g; Saturated Fat: 8 g; Monounsaturated Fat: 3 g ; Cholesterol: 30 mg; Sodium: 616 mg; Total Carbohydrates: 32 g; Dietary Fiber: 17 g; Sugars: 4 g; Protein: 17g
Ultimate Superfood Salad| The Roasted Root
Looking to detox the high-fiber way? Check out this ultimate superfood salad made from kale, red cabbage, bell pepper, carrots, broccoli, walnuts, avocado tossed with ginger-lemon dressing.
Nutrition (per serving): Calories: 203; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrates: 13g; Dietary Fiber: 6g; Sugars: 3g; Protein: 5g
Spicy Tomato and Chargrilled Red Pepper Tuna Burgers| Better with Cake
Put your low-brow canned tuna to the test by making this lighter lunch: tuna burgers! The spicy tuna patty is infused with red onion, chargrilled chili, sun dried tomatoes and garlic. Each patty is less than 100 calories and would pair well with whole wheat burger buns, tomato slices, avocado and Greek yogurt.
Nutrition (per serving): Calories: 62; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 39mg; Sodium: 141mg; Total Carbohydrate: 39g; Dietary Fiber: 1g; Sugars: 2g; Protein: 8g
DELECTABLE DINNERS
Smoky Pork Stir-fry| Cooking Light
Craving a yummy stir fry but don’t want to be weighed down by the grease? Try this recipe for smoky pork stir-fry that gets its depth from smoked paprika and a thin drizzle of sesame oil. Trimmed pork tenderloin adds a source of lean protein. This recipe pairs well with brown rice or soba noodles.
Nutrition (per serving): Calories: 165; Total Fat: 6.4g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 46mg; Sodium: 323mg; Total Carbohydrate: 10g; Dietary Fiber: 3g; Sugars: 6g; Protein: 17g
Easy Balsamic Glazed Salmon and Massaged Kale Salad| Eating Bird Food
Feeling pressed for time but still want to whip up something healthy? We’ve all been there and we have the recipe to prove that it can be remedied. This pan-seared sweet and spicy salmon paired with a lemony massaged kale salad makes for a perfect superfood duet. Plus it’s high in lots of important vitamins and minerals including vitamin A, C, potassium, calcium and iron. You’ll have a healthy meal in no time.
Nutrition (per serving): Calories: 406; Total Fat: 17g; Saturated Fat: 5 g; Monounsaturated Fat: 6 g ; Cholesterol: 62 mg; Sodium: 623 mg; Total Carbohydrates: 37 g; Dietary Fiber: 5 g; Sugars: 9 g; Protein: 32g
Crockpot Red Curry Lentils| Pinch of Yum
Once in awhile revisiting the lentil is not a bad idea especially if you’re looking for a healthy (and meatless) inspiration. This legume is high in protein and fiber but low in fat. Oh, and did we mention it tastes great in curry? Check out this slow-cooked red curry lentil recipes over a bowl of brown or basmati rice.
Nutrition (per serving): Calories: 255; Total Fat: 4g; Saturated Fat: 2g; Cholesterol: 0mg; Sodium: 278mg; Total Carbohydrate: 42g; Dietary Fiber: 17g; Sugars: 7g; Protein: 15g
Skillet Seared Pork with Apples & Broccoli | Sheknows
Make this 20 minute, one-pan creation if you’re in need of a light and lightening fast dinner. Delicious skillet seared pork is served with sweet apples and tender broccoli florets in a low-carb meal that is under 400 calories.
Nutrition (per serving): Calories: 310; Total Fat: 10g; Saturated Fat: 3g; Cholesterol: 85mg; Sodium: 408mg; Total Carbohydrate: 17g; Dietary Fiber: 5g; Sugars: 7g; Protein: 36g
