These are some notes I attached to one of my clients as I was sending her a meal plan. I wanted her to have a few more choices for substitutions for meals and snacks as I know how frustrating it can be to have to follow a meal plan to a T especially if you can't find all of the foods listed on the meal plan becuase the grocery store doesn't have it.
use organic or natural peanut butter (i love the costco brand)
use any brand low sodium turkey meat
pick a cheddar cheese low in sodium and fat
salsa - get one low in sodium
quaker rice cakes - the meal plan suggests apple cinnamon flavor - i love the carmel corn flavor or just the lightly salted (wal-mart has them)
popcorn - feel free to air pop your own (i do)
brown rice - any brand will do (a rice cooker is a must for cooking it hands free and fast)
hummus (also known as chic peas, don't bother paying high price for already prepared buy the beans in the can and blend with a little water, if you want the true hummus flavor then buy some tahini at a speciality store it will last for a long time)
dressings for salads - use lemon and olive oil or a low fat balsamic
chips - any of the pirates booty variety are good, geni-soy chips, or low fat and sodium blue or red chips
yogurt - greek yogurt is packed with more protein and less sugar.
mayonise - low fat, eggless, or canola
fish - really - don't go out and buy swordfish, just find some tilapia, tuna, or salmon (or get the frozen salmon patties from costco)
BUTTER - I LIKE HE SMART BALANCE AS LISTED ON THIS LIST
tortillas - i buy the 50 pack and put 10 each in freezer bags and put 10 in a ziploc bag in fridge. I EAT A LOT OF VEGGIE TORTILLAS WITH SCRAMBLED EGGS AND RICE CHEESE.
as far as easy, quick and healthy meals - think mexican such as stir fry minus all the oils.
Hope this helps!
Tonya Tittle, Energy Fitness
****If your looking for Memphis gyms or Memphis Fitness Energy Fitness has personal trainers that follow the Energize Method for getting you fast and safe results Guaranteed!
Energy Fitness, 552 South Main, Memphis, TN 901.523.2348
Memphis - Downtown Personal Trainers
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