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I love Greek yogurt but can't get used to eating the plain variety. Recently while in the Amish Country in Pennsylvania I bought something called pumpkin butter (it doesn't contain butter -- it's more like a pumpkin pie filling) I add a tablespoon of this to my plain Greek yogurt and it's delicious. And the calorie count is no higher than if I were to eat the vanilla flavor. Sometimes I add a sprinkle of cinnamon.
I use whole wheat pasta and shaved parmesan cheese both healthy foods to create my veggie pasta bake which also has mushrooms, peas and courgettes in it. It is a very satisfying midday meal on a cold day with protein and serves of veggies for me. .
I went to the dollar store and loaded up on measuring cups. Probably spent about $10 total. What I did with those measuring cups and spoons is put them in each box of food. That way I don't have an option to not measure my food. The exact amount scoop is already in the box. It really has help me be able to fell confident that I can eat one portion and not go over.
I sneak spinach into almost every meal. Just one cup of spinach has all of your recommended Vitamins A and K! I add it to a smoothie for breakfast and sneak it into almost all of my sauces and sides. Any salad is better with bright lovely, spinach!
I have all my veggies cut up and ready to go in little bowls to make my veggie sub for lunch every day. On a whole wheat hoagie roll, I pile on cucumbers, tomato, onions, green pepper, lettuce, shredded carrots, banana peppers, and olives. I use spicy brown mustard and homemade vinegrette instead of mayo. Delicious !
When I have a sweet tooth, and I know that a piece of fruit just won't get it (sometimes it does, sometimes it doesn't), my go-to snack is to melt 1 oz chocolate chips (30 chips) = 70 calories and stir in 1/3 oz (8) raw almonds = 49 calories. A total of 119 sweet, savory calories that always takes care of my sweet tooth or chocolate craving.