I honestly don't know what to eat..

Chicken or beef fajitas with veggies, sour cream, avocado and cheese

Pitas stuffed with tuna salad

soup, sandwhich, yogurt and a fruit

chicken and veggie quesadilla

For lunch some kind of sandwich like PB&J, ham &cheese, or PB&B. Dinner, not really sure I'm kinda on the same boat here as you. And lots of fruit.

For dinner I usually think along the lines of a protein (meat/fish/beans), a grain (brown rice/quinoa/couscous/farro) and a veggie or two. An easy version of this for those who don't like to mess with complicated recipes would be to buy a cooked rotisserie chicken from the grocery store (Boston Market will also sell you a whole chicken, and theirs is awesome), make some rice, and sautee some spinach in a little olive oil. The spinach will cook in five minutes or less, then toss in a small amount of lemon juice and a few crumbles of feta cheese if so inclined. YUM!, and super healthy.

Other great and easy veggies are roasted broccoli (can use fresh or frozen, drizzle with some olive oil and salt and pepper, toss and place on a pan lined with parchment paper or foil, bake in oven at 400 for 20 - 40 minutes (depends on if it's fresh or frozen) until it's got a few dark brown spots). Sprinkle a small bit of lemon juice over the cooked broccoli and toss. I know people who don't really like broccoli but love it cooked this way. You can sprinkle on some grated Parmesan cheese the last 5 - 10 minutes cooking time if desired.

Almost any roasted vegetable (cooked like the broccoli above) is delicious. Try carrots, parsnips, onions, beets, butternut squash, brussel sprouts, cauliflower, sweet potatoes...

Anyway, I suggest try a large variety and be adventurous, and always try to have something green on your plate. Good luck! :flowerforyou:

I have read a lot of different nutrition books. There is a lot of different diets to follow. Finally I found the Eat Clean Diet. I find what they offer works best for me. They have a great interactive website and meal plans. Yes, they even put together shopping list for you. This really helped when I first started out. Check out the following websites.
www.eatcleandiet.com
www.cleaneatingmag.com
www.oxygenmag.com

Hope this helps you as much as it helped me. Everyone has to find what works best for them.

I have read a lot of different nutrition books. There is a lot of different diets to follow. Finally I found the Eat Clean Diet. I find what they offer works best for me. They have a great interactive website and meal plans. Yes, they even put together shopping list for you. This really helped when I first started out. Check out the following websites.
www.eatcleandiet.com
www.cleaneatingmag.com
www.oxygenmag.com

Hope this helps you as much as it helped me. Everyone has to find what works best for them.

she doesn't need to add more aggravation to her life. we don't have to eat 100% clean to be healthy.
she needs to work on moderation, not just transfer to orthorexia.

I agree with the person above who said pick a protien, , cook it up, and build meals around it. I have been trying to load up on veggies- 2 or 3 large portions with dinner. Also, I like to use fresh veggies, and nosh on them raw while prepping them for cooking. You can build wraps, casadeas, tacos, pizzas, etc... Most grocery stores (in South Florida anyway) sell whole grain options. Also, consider using beans for your starches. Black beans are great with some garlic over brown rice, chop up some chicken, lettuce onion and tomato and toss it together. Great on a wrap too! Red beans and white beans yummy in turkey chili, or white chicken chili, which are also super filling paired with whole grain rice or quinoa. Garbanzo beans are good on salads, also hummas is fantastic spread on a wrap instead of a condiment. My last offering, I love soups. Low sodium broth (or make your own stock) packed with veggies and a protein are always filling and low cal, high content options for me! My diary is open, so you can browse for other ideas. Enjoy and good luck!

Bump

My diary is open so feel free to check it out could you have a houmous and falafel wrap for lunch with loads of veggies in?

Why don't you look into taking a cooking class? Cooking is so much fun - no really it is. Once you have the basic knowledge down, its a snap to throw things together.

I have read a lot of different nutrition books. There is a lot of different diets to follow. Finally I found the Eat Clean Diet. I find what they offer works best for me. They have a great interactive website and meal plans. Yes, they even put together shopping list for you. This really helped when I first started out. Check out the following websites.
www.eatcleandiet.com
www.cleaneatingmag.com
www.oxygenmag.com

Hope this helps you as much as it helped me. Everyone has to find what works best for them.

Bump

Lunch I usually have a huge salad or a sandwich. Sandwiches: Usually tuna, egg salad or lean meats from the deli on wheat; I usually have 2 fruits with that.

Salads: I have 2-3 cups of mixed greens, a pinch of bacon, a pinch of cheese, a few croutons, about 4oz of chicken with a low-fat dressing.

Dinners: I usually go on skinnytaste.com, cooking light, or look at "cook yourself thin" recipes to decide on a dinner recipe. I typically have a lean meat, a small carb and lots of veggies.

Snacks: Fruit, popcorn, almonds, smoothies, salads (if I didn't have it for lunch)

Good luck!

In response to the "Bump" comments: It's sad that people want to be negative about someone sharing something that helped them improve their lives in a positive way. I thought this was a community of helping others.

One of my favorite very easy dinners is chicken cacciatore. Cut up a green and red bell pepper, Vidalia onion and mushrooms. Cut up some chicken breast. Out in all in a pan until cooked. Add a little jarred marinara sauce. So good! I serve it over Barilla plus pasta.

I too had an eating disorder as a teen and did not have much help learning how to cook healthy at home. We lived off of hamburger helper or taco bell (disgusting I know). Check with your nutritionist if these meet the specifics she wants you to do, but here are a few ideas from what I eat:
BLT- using Ezekiel sprouted bread, turkey bacon, green leaf lettuce (not iceberg), and tomato with a side of fruit
Turkey Tacos- No shells. https://www.facebook.com/notes/commit-to-get-fit/turkey-tacos/518921014786731


Taco Filling:

1 pound ground turkey meat1 cup finely chopped broccoli½ cup red bell pepper½ cup finely chopped squash½ cup finely chopped zuchinni, Garlic chopped or granulated (I prefer chopped)2 tbsp of olive oil (sometimes a little more)Taco Seasoning Mix, 1 can of Amy’s refried black beans (I usually use regular black beans rinsed & drained)

Garnish (all optional):
Medium or Large Bag of Blue Corn Chips, Avocado, Tomato, Black Olives, Shredded Cheese (I usually skip), Greek Yogurt (in place of sour cream), Salsa

Directions:
Preheat Oven at 250 degrees. (I skip this)

In one skillet, brown turkey meat and garlic in 1 tbsp of oil (sometimes it requires a little more to keep from sticking). In a separate skillet, cook veggies together in olive oil and a little more garlic. Cook until just tender. When meat has finished browning, drain some of the liquid and add the taco seasoning (just sprinkle enough on to fully season the pound of meat). I also add a little to the vegetables so it will soak in. Combine veggies with turkey and cook together, adding more taco seasoning, if you prefer it and turn down to a simmer.

While turkey and vegetables are simmering together, heat up Amy’s black beans in a pot on stove and put the blue corn chips on a cookie sheet (a handful per plate). Heat just long enough to warm the chips, about 5-10 minutes.

Get out bowl or plate, layer chips on bottom, then beans, turkey and then the rest of the garnish: avocado, tomato, black olives, cheese, yogurt and salsa.

**I skip the chips the majority of the time and add black beans (whole, not refried) in with the veggies & turkey then top with Fage greek yogurt (it's a great alternative to sour cream).





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