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Balanced Diet

October 12, 2011

Adapted from recipes

 (1-minute meal)

Heat 1/2 cup water or soy milk in microwave for 1 minute. Add 1 pack of Kashi GoLean Hearty All Natural Hot Cereal.

THE DISH: *150 calories (with water), 2 g fat (no saturated), 26 g carbs, 5 g fiber, 8 g protein


Chicken and Spinach Minestrone (5-minute meal)

In a microwave-safe bowl, combine 1 can lower-sodium minestrone soup, 1 cup torn baby spinach and 1/2 cup chopped cooked chicken (such as Perdue Short Cuts Carved Chicken Breast, Original Roasted); nuke until hot, about 3 minutes. Serve with 1/2 toasted whole-wheat English muffin topped with 1 tsp butter.

THE DISH: 406 calories, 11 g fat (4 g saturated), 45 g carbs, 5 g fiber, 33 g protein


Mediterranean Pizza (15-minute meal)

Top a 6-inch whole-wheat pita with 1/3 cup marinara sauce and 1/4 cup shredded part-skim mozzarella. Broil until cheese is melted and golden, about 3 minutes. Serve with 2 cups chopped lettuce tossed with 4 sliced black olives, 1/3 cup chopped tomato, 1/3 cup canned white beans (rinsed and drained), 1 tbsp balsamic vinegar and 1/2 tsp olive oil.

THE DISH: 503 calories, 16 g fat (5 g saturated), 73 g carbs, 14 g fiber, 23 g protein


Chocolate and Banana Smoothie

In a food processor, blend 1 cup iced water with 4 Tbsp of chocolate flavored organic hemp protein powder and 1/2 sliced banana.

THE DISH: 150 calories, 2.5 g fat (.5 g saturated), 22 g carbs, 9 g fiber, 8 g protein


Chocolate Fix

1 serving or section of organic 73% dark chocolate

THE DISH: 45 calories, 3 g fat (less than 2 g saturated), 4 g carbs, antioxidant and tastes so good!

Ingrid Cheng

Founder of Fit-Twist

From → Uncategorized

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