Low-fat low-calorie breakfast/lunch ideas??

[bensgirl1222]

I need some breakfast & lunch dieas that only take a few minutes to make. I am trying to cut down on the fats and calories that I eat. Any suggestions?

[Meredith]

Definitely oatmeal! Avoid the prepackaged flavor variety, which has lots of hidden sugar and not as much fiber. Steel cut oats can be found at Whole Foods, and to cook it, you need patience since it takes about 25-30 minutes to boil. But it's a much nuttier, more flavorful oatmeal. But you can always just make the traditional Quaker oats too. Fill it up with raisins or a little maple syrup for added flavor.

High-fiber, low sugar cereal is another good option. And finally, yogurt! Great way to get your calcium.

[karina]

Another vote for oatmeal, bran flakes, and scrambled egg whites. You can even do a plain yogurt with fruit mixed in and a glass of v8.

[bensgirl1222]

Thank you :) What about for an everyday lunch?

[Meredith]

I love this! I think I missed my calling in life as a nutritionist. ;)

For lunch here are some ideas to take you through the whole work week. Invest in some sturdy containers to make it easier to bring to work:


lean turkey breast on whole-wheat bread w/lettuce and tomatoes
small serving of hummus and whole-wheat pita
one cheese string
apple w/small portion of peanut butter
raisins
sliced green peppers
sliced cucumbers
small baggie of Triscuits
bean soup
salad

[bensgirl1222]

See, I could eat salad everyday. But for some reason it makes me feel bloated!

[bensgirl1222]

Bean soup...what kind??

[Meredith]

Homemade, m'dear.

This is my own little recipe, so feel free to change any of the ingredients to suit your tastes.

Two carrots
Three celery stalks
Two onions
Two cups of mixed beans (Navy, Yellow, Split Pea, etc.)
1/2 can of tomato paste
Olive oil
Salt
Pepper

Peel and chop the carrots, celery, and onion. Saute in about two or three tablespoons of olive oil for about 3-4 minutes. Stir in tomato paste. Add beans. Stir around, then add about six cups of warm water. Stir, bring to a boil, then turn heat down and simmer for 1.5 hours.

I usually buy lots of little bags of beans in the grocery store (near the ethnic food or rice aisle) and make my own little mixture at home. Do not add lentils, though, since those should be cooked differently.) Make sure to rinse beans very well, and drain water before adding to the pot.

[bensgirl1222]

LOL. I thought you could buy it. I will have to try your recipe :)

[Meredith]

Well you could buy it, but since it takes the skills of a two-year-old to make it, why not? Plus you know for sure that it's made with fresh ingredients and is really healthy. Definitely check out Whole Foods if you want to try the store-bought variety though...they always have tons of awesome choices.

[karilynne_97]

Meredith-

I'm new at cooking beans....do you have to soak them overnight?

[Meredith]

Usually you soak Navy and Northern beans overnight...but you don't have to soak yellow or split pea. Always wash, rinse, and sort your beans first though. When in doubt, though, soak for at least an hour. Can't hurt! :)

The reason I advocate for the "old-fashioned" bean in the bags variety versus the canned bean variety is that canned anything has so much freaking sodium!

[karilynne_97]

Sort???

[Meredith]

Sort = rinse with water and sort of run your fingers through the beans to check for rocks or dirt or whatnot. Beans can be dirrrrty.