Meals Fit for a Family: Microwave Corn Chips

Tuesday, January 17, 2012

Microwave Corn Chips

Super easy and no grease! Cut 2 corn tortillas with a pizza cutter in wedges or strips. Microwave for 1 minute on high and flip. Microwave for one more minute and let sit until it hardens (about 5 min). Use with salsa or hummus. In the pic I have them with a yummy red pepper hummus from Sam's Club.

Nutrition stats are the same as the stats of the tortillas used usually around 120 calories for 2 tortillas.

I've shared this idea before. Just without the pic.

0 comments:

Post a Comment

Meal Plans Links and References

Home

My goals for healthy meal plans are:
Simple, Maintainable, Easy and Inexpensive.

Below are 4 Basic 1600 calorie Clean Eating Meal Plans.

Week 1-2
Week 3-4
Week 5-6
Week 7-8

Feel free to email me for the PDF files with recipes, measurements and calorie counts japomani@hotmail.com.

These meal plans were helpful for me when starting on my journey but remember this is not a professional service these are just meal plans I use. I usually type with a baby in one arm and a toddler poking me in the back so expect typos ;-) Also I'm not a writer, photographer or web designer...love me anyway.

"The system" layout for a week:
Meal 1- Repeat easy meal (ex: protein shake)
Meal 2- Rotate 3 meals (ex: eggs or oatmeal or protein pancakes)
Meal 3- Repeat easy meal (ex: string cheese & fruit)
Meal 4- Rotate 3 meals (ex: sandwich or salad or soup)
Meal 5- Repeat easy meal (ex: nuts, fruit and veggie)
Meal 6- Dinner with family change up each night

All meals include a healthy carb and protein. Meals 1-5 are 250 cal each and the dinner meal (meal 6) is 350 calories for 1600 calories a day and higher for those who need more. Eat meals 2-3 hours apart.

Click here for an easy reference 'caloric needs' table

The Purpose of this blog

There are many websites and healthy eating programs but most cost money. Since I am trying to write healthy meal plans weekly why not share them with other people? Meal planning, saves my family tons of money and helps everyone eat much better. I try to keep things simple and use meals in the same week that use the same items. I incorporated a night of leftovers to clean out the fridge and I try to use fresh fruits and veggies in season. To keep thing simple, 3 meals are repeated daily for a week, 3 other meals have a rotation system with three items for variety. (click on a meal plan you will see what I mean.) I usually repeat the exact meal plan for two weeks.

Here are some tips and guidelines that I use:

6 small meals a day is one of the best ways to boast metabolism, control blood sugar and indigestion.

Balance - All meals contain at least a healthy carb and a protien. Over half of the meals are speed meals meaning they can be grabbed quickly without preparation the remainder take preparation but most can be prepared ahead. When you eat healthy it is going to take a little work.

A good portable food cooler- It is a good idea if you work away from home or are preparing food for someone who does to invest in a good cooler and at least two cold ice packs per person.

A weekly shopping trip is mandatory. The less a person is in a store the less they will spend and the less junk they will buy. If you can make it one shopping trip for 2 weeks even better, making one run in between for fresh dairy and veggies.

Food Jounal- doubles your chances of loosing weight, so if that is your goal I would suggest using myfitnesspal or livestrong.com to record what you eat.

Time schedule- Try to eat every 2 to 3 hours to maintain control of the appetite and boost metabolism. Set up your own schedule according to the following pattern based upon your needs and the needs of your family:
Meal-1 6:00 am
Meal-2 8:00 am
Meal-3 10:30 am
Meal-4 1:00 pm
Meal-5 3:30 pm
Meal-6 6:30 pm

Workout- Exercise is an integral part of a healthy lifestyle. A program that includes most fitness components (cardio, muscular strength, muscular endurance and flexibility) is best.

A word to the wise, you can't cheat on these meals. The lower calorie options need to be considered and the portions need to be accurately measured. Those who do the meal plans but still have their treats and soft drinks will inevitably not see much of a weight change unless it is up. They may feel better, which happens when you eat the right balance of protein and healthy carbs, but their goals may not happen quickly.