Happy Wednesday, everyone! So, you've read my book "How to be a TOTAL LOSER," and you're working on your meal plans! That's great! I'm excited for the journey you're on. This post is a little refresher on what not to do when you're cooking your awesome fare. If you don't have the book yet, what are you waiting for? You can get it on Amazon here or directly from my website here (if you buy from me, you'll get SIX new recipe cards every three months--free). Ready? Grab your coffee or tea, and let's get going!
These are just a few tips on items you can use to replace those calorie-heavy ones you might be using today.
Say your meal plan for the day looks like this:
Breakfast - Apple Pie Overnight Oats
Snack 1 - 1.5oz Peanut Butter and 6 Crackers
Lunch - Tuna sandwich with lettuce and tomato, an apple, and 3 stalks of celery
Snack 2 - Carrots and ranch dressing
Dinner - Steak, mashed potatoes with gravy, steamed broccoli, and peas
Snack 3 - 5 cups of popcorn
Now, that's one hell of a great meal plan, but it's what goes into those foods that you need to watch out for. Let's examine each one separately.
Apple Pie Overnight Oats
If you're using honey or sugar to sweeten, try using a whole, mashed, very ripe banana instead.
Rather than just using plain yogurt for the creamy article, use low-fat Greek instead.
Instead of whole milk, add 2% or some yummy unsweetened vanilla cashew milk.
Using these substitutions can cut half the calories of the meal while still giving you the dairy, whole grain, and fruit you need.
1.5oz Peanut Butter and 6 Crackers
Go for a chocolate peanut butter smoothie (the recipe is in your book) instead, get the peanut butter you're craving, and save over 300 calories.
Tuna sandwich with lettuce and tomato, an apple, and 3 stalks of celery
If your carbs for the day were met by breakfast, try putting your tuna into the lettuce instead, and topping it off with the tomato. If not, be sure you're using whole-grain bread (you need the whole grains in your diet, but oats are also whole grains).
Don't peel the apple, the peel contains most of the vitamins.
Use fat-free mayo for the tuna. Get a good brand, because the generics taste horrible.
Carrots and ranch dressing
Carrots! Yay! Swap your ranch for the calorie-and-fat-free variety (it actually tastes really amazing), or grab the new Greek low-cal dressing, and save about half the calories of the other stuff.
Steak, mashed potatoes with gravy, steamed broccoli, and peas
Grill the steak, and leave off the butter (use heavy seasoning instead).
Bake your potatoes rather than boiling them, and then crack them open, leaving them naked (no butter or milk).
Use pre-packaged brown gravy mix that you can season to your liking (when you make brown gravy at home, it adds a TON of calories because of the oil and flour you have to use). Pour over the potato!
Don't put anything on your veggies except a little salt and pepper.
If you do these things, you'll cut more calories than you realize (you're using your app, right?).
5 cups of popcorn
If you're not using an air-popper, you should be. There's one on Amazon that works in your microwave and it collapses for easy storage, and it's not expensive at ALL. No oil or anything is required. I love mine. Salbree is the brand name, and I got non-GMO organic Jiffy Pop to go in it (remember that thing about corn and GMOs from the book? Yeah...).
Five whole cups is packed with whole-grain goodness, and it's just 31 calories per cup, popped.
Those are just a few hints you might find useful when prepping your meals!
What do you think? Anything to add?
Be sure you've requested the spreadsheet that goes along with the book. It'll change the way you do everything!
Well, that's all for today, folks! Until next time, WRITE ON!