Choose Less - Choose Healthy. Nutri CONTAINERS. portion control containers. Recipe E-book

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Silas Montgomery
6 years ago
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1 Choose Less - Choose Healthy Nutri CONTAINERS portion control containers Recipe E-book

2 Nutri CONTAINERS DAILY CALORIC INTAKE Current Weight (lbs) X = baseline (calorie deficit) = target calories Containers,200-,499 Target calories 3 2 4,500-,799 Target calories 4 3 4,800-2,099 Target calories ,00-2,300 Target calories for a simple online calculator, go to: Example: 80 lbs 80 X =, =, Shows how many times you will fill each container for the day. Be sure to get at least 8 glasses of water each day.

3 breakfast recipes Yellow- Flat out tortilla (Whole wheat or whole grain) /2 Red- 2 scrambled eggs with sliced turkey /2 Green- Sautéed onions and peppers Blue- Low fat cheese /2 Purple- Salsa Prep the night before or the morning of. Heat yellow and red in microwave for about5-30 seconds. Assemble burrito and enjoy!

4 breakfast recipes Protein Kickstarter Green- 0 asparagus spears Red- 2 turkey bacon slices and egg Purple- Tsp Olive Oil Lightly coat asparagus slices in olive oil and then wrap two or three at a time in your turkey bacon slices. Bake at 375 for about 5 minutes.

5 breakfast recipes Peanut Butter Oatmeal Purple- /2 of one banana Yellow- cooked steel cut oats Blue (Free)- one scoop (tsp) of all-natural peanut butter Cinnamon Cook the oats according to the directions. Assemble jars with appropriate ingredients. When ready to eat, smash the banana and add to oatmeal. Then, add peanut butter and cinnamon. Stir well.

6 Snack recipes Deviled Eggs /4 Red- 2 egg whites Blue- Avocado Free- ground black pepper and cayenne pepper (optional) Cook the egg whites. Assemble jars with appropriate ingredients. When ready to eat, mix the avocado with the egg whites and add ground pepper. Stir well.

7 Snack recipes PB & Fruit Wrap Purple- a few slices of banana, blueberries, and strawberries Yellow- one Flat out tortilla (whole wheat or whole grain) Blue (Free)- one scoop (tsp) of all-natural peanut butter Cinnamon Heat the tortilla either in microwave or on the stove. Smooth peanut butter on tortilla and add the fruit slices. Top with cinnamon and enjoy!

8 lunch/dinner recipes Taco Salad Green- A mixture of lettuce, onions, and tomatoes Red- Lean ground turkey (with salt free taco seasoning) Blue- Low fat cheese /2 purple- Salsa (Optional: add non fat plain greek yogurt in place of sour cream.) Cook ground turkey and assemble jars with appropriate ingredients. When ready to eat, mix the ingredients from jars as desired and enjoy!

9 lunch/dinner recipes Chicken Salad Red- Chopped chicken breast Green- Shredded romaine lettuce and green onions with a pinch of basil Purple- Seedless red grapes cup in half and /2 chopped green apple Blue- Raw almonds -2 Orange- Honey mustard salad dressing (all natural- see below) Assemble jars with appropriate ingredients. When ready to eat, mix all of the ingredients except lettuce in a bowl, then add lettuce. Enjoy! Honey mustard dressing- /2 cup plain greek yogurt, 3 Tbsp gluten free dijon mustard, 3 Tbsp raw honey, 3 Tbsp rice vinegar, /4 cup of extra-virgin olive oil, pink salt to taste. (Whisk until blended.)

10 lunch/dinner recipes Greek Chicken Pita Yellow- Pita bread (Whole wheat or whole grain) Red- Chicken breast /2 Blue- Crumbled feta cheese 2 Green- Romain lettuce, chopped cucumber and tomato (red onion-optional) Cook chicken breast and assemble jars with appropriate ingredients. When ready to eat, heat the pita bread and fill with the ingredients from jars.

11 lunch/dinner recipes Lemon Chicken Pasta Yellow- Whole grain linguine Red- Chicken breast Green- Parsley and cherry tomatoes (chopped) Orange- Olive oil and lemon juice (with some garlic, optional) /2 Blue- Grated parmesan cheese (salt and pepper to taste) Boil water and cook pasta. Cook chicken until brown. When ready to eat, add the tomatoes and parsley and heat. Top with olive oil and lemon juice mixture.

12 lunch/dinner recipes Turkey Quesadillas Yellow- Flat Out tortilla Red- Lean ground turkey (with salt free taco seasoning) -2 Green- Sautéed onions and peppers, lettuce Blue- Low fat cheese or avocado /2 Purple- Salsa (Optional: non fat plain greek yogurt in place of sour cream.) Cook ground turkey and assemble jars with appropriate ingredients. When ready to eat, heat the tortilla and mix the ingredients from jars as desired. Add the mixed ingredients to the top of the tortilla and enjoy!

13 bonus: sweet treat.5 cups almond flour (3 yellow) /8 tsp salt 3/4 tsp baking soda tbsp coconut oil, melted (/2 orange) 2 eggs ( red) 3/4 cup bananas, mashed (3/4 purple) /2 cup blueberries (/2 purple) Preheat oven to 350 degrees. Mix together the flour, salt and baking soda. In another bowl, mix together the coconut oil and eggs. Add the egg mixture to the dry ingredients and stir. Stir in the bananas and gently fold in the blueberries. Divide equally into lined muffin pans (makes 9). Bake for 30 minutes, until toothpick comes out mostly dry.

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds