Help me mix up my diet

I agree, it's hard to make suggestions without knowing any dietary restrictions.  But, off the top of my head I'd suggest doing some prep on weekends so that you can mix things up during the week.  Make big batches of soups and freeze, many casseroles freeze well also.  Add beans as a protein source.  Maybe sub in canned salmon occasionally for the tuna.   Here's a recipe that can be varied quite a bit.  I've seen versions that used salsa instead of spaghetti sauce to make it more Mexican style.   I've also seen olives and artichoke hearts subbed in for the corn and sundried tomatoes.  Switch up the beans and rice (can use brown rice but might need a bit more liquid so keep an eye on it.   Make burritos with the leftovers.


Easy Layered Beans and Rice

from "The Meatless Gourmet: Easy Lowfat Favorites"

1 cup long-grain white rice, uncooked
4 sun-dried tomato halves (not packed in oil), cut into small pieces
1 (8-oz) can corn, drained
1 1/4 cups boiling vegetable broth
2 cups reduced-fat, meatless spaghetti sauce
1 (1-lb) can pinto beans, rinsed and drained (or 2 cups of cooked beans)
1 cup shredded reduced-fat mozzarella cheese (4 oz)
1 tablespoon grated Parmesan cheese

Preheat oven to 375F.

Lightly oil a deep 2-quart casserole or spray with a nonstick cooking spray.

Spread rice in the casserole. Sprinkle with sun-dried tomatoes. Spread corn evenly over rice. Gently pour broth over corn.

Spoon half of the spaghetti sauce evenly over the corn. Spoon beans over the sauce, followed by remaining sauce.

Cover tightly and bake 45 minutes.

Uncover, sprinkle with both cheeses, and return to oven until cheese is melted and begins to brown, 5-10 minutes.

Serve-again hint: Here's everything you need for a bean and rice burrito, including the cheese. Just roll leftovers in flour tortillas, heat in an oven or microwave, then top with salsa.

Makes 4 servings.

Per serving: 413 cals, 6g fat (3 g sat), 19g pro, 71g carbs, 938mg sod, 11mg chol

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From a nutritional stand point, and not knowing your exact serving size, you are quite likely short on nutrients. You can get free access to a pretty good food log at www.fitday.com and it will tell you if you are even meeting the RDA (which I consider the bare minimum, especially for an endurance athlete). Your diet is bread heavy, and I would suggest that you switch out some of these to a carb that will offer more nutrients such as: sweet potatoes, squash, quinoa, etc. Consider making it ahead of time for the week, and pack and go. Tuna, albeit great, has higher amounts of mercury and it is not recommended to eat large fish often- let alone daily. You can buy packages of salmon next to the tuna, chicken, or again precook other types of meat for your sandwiches. You can add veggies to the sandwich to build up your nutrients (vitamins/minerals) and they have lower caloric cost. Your smoothie looks good! Variety is key- what you might miss nutritionally one day, you can make up for on another.Good Eats!

So, in my recipe you can omit the cheese or use a vegan cheese if you want to try it (although I haven't).   Oh, and I agree with the other poster, find some other ways to get your carbohydrates.  Rice freezes really well when cooked.  Make up a quinoa salad on the weekend and eat from that during the week.

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OK- now you tell us! ;~) Yes, that would top you off for sure, and provide excellent nutrition! Vega, I'll look it up.

Edited by energy7OMgirl 2009-07-30 11:08 AM

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I would probably want to mix them up into something as they might get a bit dry in the reheat process but other than that I don't see a problem.  If you take them out of the freezer, head for the gym then to work I wouldn't worry personally.  Of course, I'm known as a food safety renegade 'round these parts but I've never gotten sick doing something like that. 

Thought of another good recipe that you could make on Sunday then take to work for lunch for a couple of days.  Here's a link.

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=642256

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I used to work in a cubicle next to a body builder. He would bring chix breast meals to work each day in tupperware, that had been frozen at the beginning of the week. Never kept them refrigerated from morning to lunchtime nuke. I know that he did add flax seed oil to the breast after cooking because it was a bit dry - and for additional healthly fatty acids. I don't think you have to worry about it - but if you are, get a lunch-box style cooler bag.

Another recipe you might enjoy.  Don't skimp on rinsing quinoa.  If you skimp it will be bitter. 


Quinoa Salad with Black Beans and Sweet Potatoes - from Women's Health
Ingredients
1/2 cup quinoa
1 tablespoon olive oil
1 medium sweet potato, peeled and diced
1 scallion, thinly sliced
1/4 teaspoon dried red chile flakes
1 cup water (I used FF/LS chicken broth)
1/2 teaspoon salt
3/4 cup canned black beans, drained and thoroughly rinsed
juice of one lime
2 tablespoon chopped fresh cilantro

Instructions
1. Place quinoa in a small-mesh sieve and rinse thoroughly.
2. Heat oil over medium-high heat in a medium skillet (be sure you have a tight-fitting lid for the skillet).
3. Add sweet potato, scallion, and chile and saute until fragrant, about 2 minutes.
4. Add quinoa; toast for 2 minutes.
5. Add water (broth) and salt.
6. Bring to a boil, reduce heat to medium low, and cover. Simmer until quinoa and sweet potato are tender, about 10 to 12 minutes.
7. If liquid remains unabsorbed in the pan, raise heat to high and cook for 2 minutes until it boils off.
8. Stir in black beans and lime juice and cilantro.
9. Serve warm or chilled.

Yes- I agree that if you cook the chicken and freeze it, pull out what you need each day. After it's cooked and frozen/thawed, it is best to use it that day or within 1 day. It will likely be just fine if you start with it cold and in a sealed container with no air.Quinoa- COSkiGirl mentions rinsing it thoroughly..... you can also soak it in water over night in the measured water and cook it- this will make it more digestible. Some of us need a little help with it!

ps.... try Incan red quinoa- it is my favorite. Much tastier.