Cook your meals however you want whether it be skillet or oven pan, and with my opinions on recipes, most of them are overwhelming and take too many steps, additional ingredients, and a lot of those extra ingredients are filler calories that dont add to your nutrition, and although it may make the food taste better, i think a lot of seasonings and sauces hide the taste of the food itself, like no wonder the recipe tastes so good, it has that much butter, added sugar, or seasoning salt, why would it taste bad. So here is a simple list of foods that go well together and compliment each other without taking away from the quality of the dish

Just pick a main protein, and then add as many healthy additional sides as you want, cook it however you want. Just try to limit the oils you cook with, and that’s it, cook it to preference and just enjoy, it doesn’t have to be complicated

Chicken

egg

Steak

Hamburger

Pork

Beans

lentils

Turkey

Shrimp

cottage cheese

Yogurt

Oats

Rice

Tofu

Whole Wheat breads

Fish (Salmon, Tuna, Crappie, Bass, Catfish, Trout)

Tomatoes

Bell Peppers

Hot peppers

Onions

Brussel Sprouts

Broccoli

Green Beans

Peas

Carrots

Beets

celery

Okra

Zucchini

Kale

Cucumbers

Sauerkraut

Coleslaw

Eggplant

Radish

Baked Potatoes

Sweet Potatoes

Pumpkin

Cauliflower

Squash

Asparagus

Mushrooms

leafy greens

Milk

Real Cheese

Nuts (almonds, walnuts, peanuts, cashews)

Bananas

Apples

Pears

Blue Berries

Strawberries

Cherries

Cranberries

Grapes

Mango

Kiwi

Oranges

Peaches

Pineapple

Watermelon

SCRAMBLE RECIPES

Recipe #1 - 6 eggs, 1 white potato, 1 sweet potato, ham, half of an onion, dash of salt

Recipe #2 - 6 eggs, 1white potato, all purpose seasoning, cottage cheese

Recipe #3 - 3 eggs, 3 slices of bread, use a reg. cup turn it upside down and press up against the bread to create a circular hole in the bread, pan fry the bread and then crack and egg on the inside. Then, flip it over poke a hole in hardening egg yolk to prevent runniness, and then you can pan fry the free circle - “Eggs in a Nest”

Recipe #4 - Chicken, potatoes, bell peppers, Italian herbs

Recipe #5 - Hamburger, minced onions, oats, hand mixed, cook as hamburger patties

Recipe #6 - Dehydrated fruit or vegetables

Recipe #7 - Scramble hamburger, sliced tomatoes, peppers, cheese, cook hamburger first and pour off oil

Recipe #8 - Eggs, beef, cheese, tomatoes, greens

So in my opinion, eating a healthy dinner isn’t that difficult, we often times prepare that meal properly compared to everything else, so what about the meal prep for breakfast and lunch, im not sure we want last nights chili, steak, or heavy hamburger for breakfast and lunch. Im sure you also like the variety and not eating the same food for days in a row. So how can we prep our meals efficiently and consistently? Sure it might be easy for one person, but what about a family of 4 where the kids don’t like the food unless its convenient and they have tried it before

• You could have the layout of your fridge only allowing whole ingredients and storage for already cooked meals in a large container, and make a BIG BIG dish for dinner each night on a rolling basis.

• examples would be dish 1, dish 2, dish 3. Tonight you made 12 meals worth from one night of cooking, 4 of you have your serving, there are 8 servings left, and that is in the fridge for anyone to take to school or work as leftovers. TIP - keep a small array of Tupperware containers, but have dozens of each kind, like 20 of small, 20 of medium, 20 of large, buy the easily stackable ones, and then have EXTRA large dishes to hold all 10+ servings of leftovers

• The next night, some people took leftovers, others made their own meals, some decided to eat light. So you have 2-4 servings left in the big container, take it out, put it iin to go boxes ready to go out the door in a rush, make your dinner for that night and people always have a choice, after the 3rd day you have rolling leftovers, where there is a constant supply of food ready to heat up and go, no need to eat out every meal, no need to starve while you are prepping dinner, because there is food in the fridge

• There is always the option to make something on your own if you are not in the mood for that specific item being made tonight

• Also, over time, you get used to the consistency of food and you begin to treat food as fuel and for satiation, rather than purely for pleasure. How many of us get up and look forward to a bowl of cereal and the blast of sugar and flavor, well do you think that is healthy at all? What other food option could you think of that may be a little healthier?

• And this is my opinion, i think its a fact but could be debated, i believe that some of the most recognizable and iconic morning breakfasts in America are about as unhealthy as food gets, like you might as well have candy, because these both turn to sugar as soon as they get absorbed and hit the blood stream. Toast and Jelly, ANY Cereal, Waffles, Pancakes, Donuts, Granola and Sugar Packed Yogurt, Cinnamon Rolls, English Muffin

Another thing for me, is that i like something sweet after a lot of my meals, especially after dinner, and thats when a lot of people resort to ice cream or a heavy dessert, but that specific time of the day is probably the most detrimental to your weight loss. So for me, i still want that sweet treat, how do i make it healthy? Here’s some tips and foods i recommend

• Sweet potato or squash with cinnamon

• Oatmeal with cinnamon or protein powders

• Smoothies (fruit, oats, spinach, protein powders, peanut butters, Yogurt, milk, nuts)

• Fruit (Oranges, Bananas, Watermelon, Pears, Peaches, Strawberries, Mango, Pineapple, Kiwi, Raspberries, Blueberries, Cherries, Cantaloupes, Honey dew)

• Cucumber slices with cinnamon sprinkled over

• LOW CALORIE JELLO

• LOW CALORIE PUDDING