Refrigerator staples: from top left to top right
1. Light soy milk- It’s protein-rich, has a low glycemic index, and has just enough fat to keep you feeling satisfied (but without the saturated fat and cholesterol found in animal foods) It has less carbs and calories and more fiber than skim milk. I use it in my cereal, oatmeal, and protein shakes.
*2. Mona Vie- This is a highly potent antioxidant supplement that contains the rare Brazilian acai berry.
3. Amy’s frozen dinners- Amy’s food products are all natural and organic and are the best frozen dinner choices. The best are the tofu vegetable lasagne, tofu scramble, and the brown rice and vegetables bowl. All frozen dinners should be less than 500 calories, no more than 15 g of fat (5 g or fewer saturated), no trans fats, and less than 700 mg of sodium.
*4. Vibe- Liquid vitamins which absorb into the blood stream better than the pill form.
5. Cranberry juice- I mix 8 oz of this kind of juice with my mona vie and vibe in the morning because it is the best juice I can find that contains the least amount of calories, sugar and carbs.
6. Blueberries- Have the highest antioxidant level of all commonly consumed fruit. This high fiber fruit is great on top of your cereal, oatmeal, yogurt or in your protein shake.
Middle row from left to right:
1. Spinach- Rich in iron which keeps you alert and energized and is very antioxidant-rich. Throw it in your egg-white omelette, or make a small salad to go along with your meal.
2. Light veggie dip- A great way to make noshing on raw veggies not so painful.
3. 0% fat Greek yogurt- Your best option for yogurt with less calories, sugar and carbs. You can flavor it with sugar free jam, sugar free syrup, cinnamon and/or fruit such as grapes, blueberries or raisins.
4. Steamfresh singles veggies- Easy pre-packaged and portioned veggies that you can throw in with any meal.
5. Morningstar spicy black bean burger- Great source of protein and are really easy to throw in the microwave and eat with brownrice and a packet of steamfresh singles veggies.
6. Spinach pancakes- A yummy way to get more spinach into your diet.
7. Egg whites- The egg white portion actually makes up for two-thirds of the egg’s weight, which consists of proteins, vitamins, trace minerals, fatty material, and glucose. All that the yolk contains are massive amounts of cholesterol, fat, and about half the protein as in the rest of the egg. Fat does have its benefits though so mix one full egg and two egg whites and make a hearty omelet with spinach, tomatoes and peppers.
8. Ezekiel tortillas- I use these as my bread substitute. I get my share of whole grains without the added carbs and calories of a piece of bread. I also feel less deprived from things like sandwiches.
Bottom row from left to right:
1. Omega-3-fortified eggs- They have all the nutrients of regular eggs with an addes 300 mg of heart-protective fatty-acids. These are your best option for eggs.
2. Oranges- Great source of vitamin C and a yummy grab-and-go snack.
3. Apples- The best throw in your bag snack that is packed with fiber. Eat one on your way to class with a stick string cheese, this will keep you satisfied and energized through class and into stave off hunger.
4. Broccoli- One of your best options for veggies with more than 100% of your daily vitamin K and almost 200% of your daily dose of vitamin C with one medium stalk.
5. Peppers- A great nutrient packed veggie you can cut up and throw into salads, omelettes, stir fry or just snack on them raw.
6. Tomatoes- Low calorie veggie with tons of vitamins and minerals.
7. Bananas- Great to mix in with your protein shake