Lately I’ve been trying to stay away from traditional go–to carbohydrate sources like brown rice, sweet potatoes and Ezekiel bread. My Angry Diet has evolved into a more Paleo or caveman type program, which includes a lot of vegetables, lean proteins and a few nuts here and there. This meal is simple; turkey, frozen mixed veggies of all colors (hence the rainbow name) and eggs.
I’ve found that after the first day or two of this eating regimen I feel terrific, my hunger subsides and I feel satisfied and energized all day. Plus, I drop body fat like crazy. So here’s what I had for lunch today, it’s kind of a turkey vegetable omelet. You see eggs aren’t for just the morning time, in fact any food can be eaten at any time! It’s strictly our social behavior that’s dictated that certain foods must be eaten at specific times.
*4 oz of lean turkey (not deli, processed junk) or chicken, lean red meat
*1 bag of frozen stir fry vegetables; onions, broccoli, cauliflower, mixed peppers, mushrooms
* 4 egg whites & 1 yolk
* Sprinkle of low fat cheese (optional)
* About 10 minutes or less
1. In a non stick pan coated with Pam, I sauté the veggies (microwaving them first speeds it up) and the turkey.
2. Once they’re heated (I like them almost overcooked) and the turkey is browned I add the 4 egg whites & 1 yolk in and mix.
3. While that’s cooking I sometimes sprinkle a light coating of low fat Mexican cheese on top.
4. Next, while still in the pan, I sprinkle the top with black pepper and cut the omelet into 4 even pieces. I then flip each over to cook the cheese.
Let it cook a few minutes or until your desired level of cheese crispiness (I like it burned!) and you’re done. I sometimes use a drop of ketchup, a smidge of Smart Balance mayo, even honey mustard or BBQ sauce. But only just a tiny bit and enough to taste.
So how healthy is it? Well here’s the stats:
About 350 calories – it varies depending on your choice of vegetables, but only by a bit.
30 grams protein = 120 calories
30 grams carbohydrates = 120 calories; no sugar, all fibrous veggies!
>10 grams of fat = 100 or less calories (depending on cheese)
These are approximations as different meats, cheeses, and even frozen bags of vegetables can vary in calories by at least 10%. You can also brown lean chop meat, pork chops, or use beans if you’re a vegetarian. I should also warn you that this meal is a sizeable plate of food. You can try using half the bag of vegetables if you find it to be too much. Or eat half with a high protein wrap or slice of bread if you want different carbohydrates.
One note on the vegetables – always read the back of the bags. For this particular Muscle Food, you’re looking for vegetables that have 20 -25 calories per serving, and 4-6 servings per bag. Some bagged veggies like the variety that has peas, corn and carrots can have 60 calories per serving, some sugar, and double the calories per bag.
I’ve been eating countless variations of this for over twenty years and love it. Try it and let me know!
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