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- What Every Color, Every Day Looks Like (3 Ways)
Wednesday, October 28, 2015
We've been talking a lot this week about getting in those antioxidants to help protect your body from the damages of free radicals. We challenge you to get every color, every day and we'll start you off on the right foot with these three examples of how you might include them!
Please keep in mind these meal plans have not been customized to your needs. If you have a specific goal in mind, or health considerations, please contact one of our team mates for a FREE personalized consultation. As always, please consult your physician before making any changes to your diet.
First, let's review the colors, and a few examples, that count when it comes to food:
Red: tomatoes, apples, peppers, pomegranate
Orange: oranges, pumpkin, carrots, sweet potato
Yellow/White: squash, cauliflower, banana, jicama
Green: broccoli, kale, honeydew melon, avocado
Blue/Purple: grapes, blueberries, purple carrots, eggplant
Brown/Black: oats, black beans, chocolate, nuts
We'll start with a day that totals about 1600 calories:
Breakfast: 1 whole grain English muffin, 1 slice of cheese, 1 oz. turkey bacon, and 1 small banana
Lunch: 1 pita pocket, 1 no-drain pouch of tuna, 2 Tbsp avocado, 2 Tbsp raisins, tomato and spinach
PM Snack: 8-10 baby carrots or sliced bell peppers and 2 Tbsp hummus
Dinner: 2 tsp cooking oil, 4 oz lean ground beef or turkey, 1/2 c. steamed peppers and onions, 1 c. mixed rice and black beans, 1/2 c. pineapple chunks, and 1/4 c. salsa.
Dessert: 1 c. greek yogurt and 1/4 c. muesli or granola
And how about a day that totals around 1900 calories:
Breakfast: 1 c. low-fat milk, 2 c. whole grain cereal (like Kix or Special K), and 3/4 c. strawberries
AM Snack: 1/3 c. hummus, 1 c. fresh-cut veggies (try cucumber, bell pepper, and/or carrots), and 8-10 pita chips
Lunch: 1 no-drain pouch tuna or salmon, 2/3 c. brown or wild rice, 1/2 c. steamed green beans, 2 Tbsp pine nuts, and seasonings (like lemon juice, garlic, rosemary, and red pepper flakes)
PM Snack: 2 Laughing Cow cheese wedges, and 1 small apple
Dinner: 1/2 tsp peanut butter, 1/2 tsp olive oil, 5 oz cubed chicken, 1/2 c. carrots, 1/2 c. broccoli, 6 oz purple potatoes, and seasonings (like turmeric, ginger, cinnamon, pepper, garlic, onion)
Dessert: 1 c. greek yogurt and 3/4 c. blueberries
For those on about 2100 calories:
Breakfast: 2 slices of turkey bacon, 1 egg, 2 four-inch waffles (frozen is fine), and 8 oz orange juice
Lunch: 1 slice of ciabatta bread, 1 quarter-inch slice of tomato, 1/4 c. raw spinach, 15-20 carrot chips, 4 oz slice of fresh mozzarella, 1 Tbsp basil-pesto, and 1 small sliced golden apple
PM Snack: 1/2 c diced peaches and 1/2 c. cottage cheese
Dinner: Quick Pasta Bolognese made with purple carrots and tomatoes
Dessert: 1/2 c. no sugar added ice cream and 2 sheets graham crackers, crumbled.
So now you can see how easy it really is to get #everycoloreveryday! Join us on Twitter, Facebook, and Instagram and show us how you eat the rainbow!
Photo by Brittany Wright, WrightKitchen.com