My favorites include low fat refried beans, salsa and sautéed veggies in a tortilla for a satisfying burrito. Veggie omelet with a little shredded cheese and leftover spaghetti sauce over it. Cheese quesadilla with tomato soup - and different twist on an old classic. Vegetable soup with whole grain crackers. Fruit & protein powder smoothies. Spaghetti squash with spaghetti sauce over it - add lots of mushrooms, zucchini, onions & bell peppers. Huge dinner salad with pepita seeds, nuts, hard boiled eggs, and a homemade dressing with tofu for added creaminess. Quinoa pudding with cinnamon and raisins. Mac & cheese with a side of baked beans. Boboli pizza with barbeque sauce, black beans, and red onions.
**Southwestern eggrolls from Chili's - does anyone have a diet friendly recipe version to share?
While not vegetarian, some of my favorite "just me" dinners are:
1) A veggie burger on a sandwich thin, with lots of lettuce and tomato to top it.
2) My lunch all week this week is a vegetarian chili. It works great in a slow cooker, or make on the weekend and portion out through the week. 1/2 cup diced onion 1/2 cup diced bell pepper 1/2 tbsp. olive oil 1 cup (dry) red beans 1 cup (dry) black beans 1 large can tomato sauce (make your own if feeling ambitious) 1 bag veggie "meat" crumbles chili seasoning to taste
Prepare dried beans in advance (soak the night before). Heat the 1/2 tbsp. olive oil in the bottom of chili pot while dicing onion and pepper. Toss in and sauté. Rinse beans and add to veggies along with tomato sauce and seasonings. Cook until beans are tender (took me about 3 hours - hence, weekend - but I cheated on preparing the beans and did not do an overnight soak, instead, boiled for a few minutes and rested 1 hour so they were not as prepared). Add veggie "meat" crumbles and bring temp up again.
It made 8 - 1 cup servings, where each serving was 200 calories, 20g fiber, and just under 20g protein. And, it's super yummy. Reduce ingredient quantities to reduce total serving count as needed, but I needed 5 lunches and two dinners this week for myself while my boys are doing something else.
Edited by: KASTRA at: 6/10/2014 (17:13)
Starting: 41.1 BMI and extremely sedentary Current: 28.0 BMI with strength-training and low-impact cardio Mini-goal: 29.9 BMI (about 164 lb) - DONE on 8/6/14! I'm no longer obese! Mini-goal: 5K walk or run Mini-goal: 24.9 BMI (about 136 lb) Mini-goal: half-marathon walk or run GOAL: 23 BMI (about 125 pounds), fit and active
Look up "channa dal" -- a dish of chickpeas, tomatoes, onions, you can make it as spicy or not as you wish, and you serve over rice or with some kind of flat bread. If you get yourself a rice cooker, since 2 of the 3 main ingredients you can buy canned, you can have the whole meal ready in the time it takes the rice to cook. Steam or thaw some vegetables on the side while you're at it, and you're good to go.
You can do similar with any kind of beans, or black-eyed peas, or whatever you want.
Omelets can be good and not just for breakfast, and I'm loving them lately with a side of sauteed spinach, which is also fast when you buy it pre-washed. Add toast if you need more calories/more carbohydrates.
Not a meal exactly, but sweet potatoes microwave quite nicely in about five minutes. Jab a bunch of holes in one with a fork, wrap it in a damp paper towel, and let it go. Don't even need a pot.
If you tend to have a bunch of odds and ends leftovers (veggies, beans, rice, hummus) sitting around in the refrigerator you can make a wrap or fill a couple of pita pockets.
my fallback is some variant of pasta plus veggies plus sauce. i put the pot of water on when i walk in the door so that it's coming to a boil as i do my usual just got home routine. then i add the pasta while i start to prep any sauces or fresh vegetables if i am not using bottled or frozen. one of my favorites is ditalini with black eyed peas [i cook from dry and then freeze in one cup portions], peas, parsley and a bit of olive oil. or whatever fresh and/or frozen veggies i have with orzo and teriyaki sauce. the other thing i do is to cook before i get busy. tuesdays and wednesdays are typically my busiest days. so on sunday and monday i try and make sure that i have heat and eat stuff to make cooking on those busy days easier. for example, for lunch on sunday i made brown rice and teriyaki vegetables. i made just enough vegetables for lunch, but i made extra brown rice so that i had three spare portions cooked. i ate one as a before bed snack last night. i am having one as lunch today and the other will be the base of dinner tomorrow. for dinner on sunday i made goulash. since i use lentils as the protein, i doubled the amount of lentils that i made so that i had enough for the goulash and i have another portion ready to heat and eat, likely on wednesday with the last of the rice. when i made grits and greens for breakfast yesterday morning i cooked up an extra portion of kale and mushrooms so that they are heat and eat. when i got home from work, i made kale and potato soup, two portions, one to eat and one for lunch on wednesday. i also hard boiled a half dozen eggs on sunday. taking the longer cooking times out of the equation makes it so much quicker to throw stuff together and eat. and when you cook them item individually [plain rice, plain lentils, etc] instead of in a recipe it means you can use it in any recipe [dirty rice, stuffed peppers, stir fry, stuffed zucchini, under braised cabbage, soup, even rice pudding]. lasagna and lentil curry are also two of my favorites. they'll take pretty much any veggie, which means they're great to make on clean out the fridge days. but they also freeze very well, making them your own healthy frozen dinners.
-google first. ask questions later.
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