Archive for Health

Prep Once, Eat for a Week: 10 Meals for $50

Reposting from Exos:
Amanda Carlson-Phillips
May 18, 2009

Pingu196 / flickr

No time to prepare fresh meals every night? That doesn’t mean you’re confined to order in junk. You just need some planning, and we’ve done the leg work for you. What follows is a how-to guide for preparing all your meals on the weekend and eating for an entire week. You’ll save money by brown-bagging it to work and you can quickly assemble the muscle-building, energy-boosting dinners at home in minutes. The best part: We priced it out on a budget, so you’ll get a week’s worth of lunches and dinners for $50.

  Lunch Dinner
Sun Tilapia with Brown Rice + Spinach Salad
Mon Lean Deli Meat Wrap, Carrots, Hummus + Fruit Grilled Flank Steak with Potato Squares + Salad
Tues Chicken Salad Fish Tacos 
Wed Flank Steak Wrap + Berries Chicken Pasta Marinara + Salad 
Thurs Leftover Pasta Low-Fat Chicken Caesar Salad
Fri Flatbread Chicken Sandwich +Fruit 

Sunday Preparation


  • Flank Steak: Rub flank steak with 1 tbsp of olive oil, salt and pepper and 1 tbsp of Worcestershire sauce . Grill or cook the steak to your liking.
  • Chicken: Rub chicken with salt a pepper, coat the chicken breast with 3 tbsp of honey mustard dressing and grill or cook in a pan until juice runs clear.
  • Fish: Sprinkle 3 oz of fish with blackened seasoning. If you’re cooking salmon, then preheat the oven to 350 degrees. While it’s preheating, melt 1/2 tbsp of butter and a 1/4 cup of lemon juice in a saucepan. Drizzle the mixture over the fish, sprinkle with dill weed and bake for 15 minutes. If you’re cooking white fish, then preheat the over to 425 degrees. While it’s preheating, combine a 1/2 tbsp of lime juice, 1/8 tsp of onion powder and 1/8 tsp of black pepper in a bowl and drizzle over the fish. Top fish with olive oil, bake for 20 minutes and sprinkle with parsley.


  • Wash, cut and store green and red peppers, onions and red cabbage.
  • Saute four peppers and half an onion in 1 tbsp of olive oil.


  • Rice: Cook rice according to package directions.
  • Pasta: Cook pasta according to package directions.
  • Sweet Potatoes: Cut sweet potatoes into 1-inch squares, coat them with olive oil, salt, pepper, dried oregano and basil and bake at 450 degrees for 30 minutes.

The Grocery List


  • 1 1/2 lbs flank steak
  • 6 oz chicken
  • 6 oz of fish
  • 6 oz lean deli meat


  • Corn tortillas
  • Sweet potatoes
  • 100% Whole Wheat or Flour Tortillas


  • 1 baby carrots
  • 1 red and 1 green bell peppers
  • 1 bag of greens (spinach, romaine or kale)
  • 1 avocado
  • 1 tomato (Roma or grape)
  • 1 red onion and 1 sweet onion
  • 1 green onion (scallion)
  • 1 bunch garlic
  • 1 red cabbage
  • Cilantro and parsley
  • 1 lemon and 1 lime
  • 1 apple
  • 1 pear
  • 2 containers of berries
  • 1 mango
  • 1 orange, 1 tangerine, 1grapefruit

The Grocery Staples

  • Natural peanut butter
  • Reduced-fat mayonnaise
  • Dijon mustard
  • Low-sodium soy sauce
  • Salsa
  • Extra-virgin olive oil
  • Balsamic vinegar
  • Parmesan cheese
  • Honey
  • Tabasco sauce
  • Dried spices—garlic, thyme, rosemary, basil, lemon, salt and pepper
  • Chicken stock
  • Brown rice
  • Whole wheat pasta
  • Marinara sauce
  • Pickles
  • Canned black beans
  • Worcestershire sauce
  • Hummus
  • Low-fat dressing
  • Blackened seasoning

Healthy Grocery List

I don’t know about you, but I used to dred going to the grocery store to buy stuff for meals.  It is very time consuming, you need to pay close attention to what you are picking out, and you need to try and remember everything you need to restock your refrigerator and cabinets.  Additionally, it is hard to try and choose the most healthy combination of foods while you have gummi bears and potato chips staring you down.

A method that is commonly used by people who maintain a pretty specific diet plan is to keep a grocery list of the most common foods they eat for each meal.  Sure, this sounds basic, but I have found that one of the most effective tricks to keeping me eating healthy foods, and staying on track for my dietary needs has been to create a grocery list that is associated with meals that I eat reguarly and to purchase only the specific items on my list when I am out shopping at the grocery store.

A site I have found that has been extremely helpful for me to coordinate both my grocery list and meals is called  It is a really easy site to use, and it makes creating a grocery list a no-brainer.

Using the site is easy.  Visit the site, select a category of recipes you would like to see, and then browse through the food recipes you would like to put together for your meals.  Once you have selected a few recipes, you will then be able to generate a grocery list of all the recipe items you have selected.  It is that simple.  The grocery list outputs to a very clean, well-organized punch list.  The categories for recipes is very inclusive of many diet types, and I was also impressed with the extremely large selection of available recipes to choose from.  Selecting meals and picking your groceries based on those meals has not been easier!


Healthy and balanced blueberry breads menu

Healthy blueberry breads food

Everyone reading this article article can have had wholesome banana bread recipe. The taste with the healthy produced you right here. Let me tell you to remain reading this to locate what you came up for. There are plenty of healthy banana bread recipe tried through men and women at your house. Everyone loves the flavor of the loaves of bread especially kids. It is a healthy food parents might make for their children and ensure they will get the essential levels of vitamins and minerals from the bakery. The banana bread recipe is rich in carbohydrates.

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. Almost all purpose flour ( space ) 1 tumbler
. Whole wheat flour ( blank ) 1 mug
. Brown sugar or honies – ? goblet
. Baking soda pop and Preparing your receipee powder- 1 Tablespoon each
. Ovum – Just one
. Salt and also Cinnamon * ? – pertaining to flavor
. Crushed bananas * 1 ? mug
This is the easiest method to make the very best healthy banana bread recipe. A 1 ? cup of mashed banana could be equal to 5-6 bananas. Allow us to see the guidelines to make a dough in order to bake.
. The First step is to overcome the egg cell and then conquer it while using the mashed banana bread recipe. Now combine the hitter with the different ingredients that we certainly have ready, sugar/honey or even a mix of the two, salt and also cinnamon.
. The second step should be to mix flour, wheat flour, baking powder and soft drink. Once they tend to be mixed fill in the blend made in step one. If needed, it’s fine to use nuts with it.
. The third phase is to blend the mixture for a while in addition to pour this a loaf of bread pan. Bake the crepe mixture in One hundred eighty C or 350 Farreneheit for 1 out of 3 minutes.
After 50 a matter of minutes stick a knife for the bread and also confirm to control your emotions. Now you can trim the lf in to the shapes your children need and function them.

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