Resolution 365

I remember standing in the bread aisle of the supermarket years ago, in total confusion. Light, low-carb, whole wheat which isn’t whole grain, whole grain disguised as white bread – the options were endless. But I never knew if it was truly healthy; and if it was, it usually didn’t taste that great. It took five years, and a lot of wasted food, but I have finally developed my must-have list – the staples I always buy, sometimes in bulk:

Ezekiel bread – Bread lovers rejoice! Ezekiel bread by Food for Life is made from freshly sprouted grains and legumes – it is completely flourless (yes, flourless) and is considered a high-quality, complete protein that closely parallels the protein found in bread and milk. You can find Ezekiel bread in the frozen section of health food stores and some supermarkets. Ezekiel bread should be stored in the freezer or refrigerator; since it is technically “live” it tends to quickly spoil. Try it toasted with pumpkin butter, or low-calorie butter spray. The company makes an entire line of products; also recommended are the sesame burger buns and cinnamon raisin english muffins.

Morningstar Farms Burger-Style Crumbles – A great vegetarian protein option; use instead of cooked ground beef in chili, macaroni bake, tacos…the options are endless. One of my favorite post-workout meals is to sauté the crumbles with diced tomatoes in a non-stick pan; add Italian seasoning and eat plain or over whole-wheat egg noodles. The crumbles are also great sautéed with low-sodium taco seasoning and served over rice.

Egg whites/egg substitutes – Egg whites are a great source of post-workout protein. My favorite brand of egg substitute is Better’n Eggs® — cholesterol and fat-free. I usually scramble these at night after the gym, with some Ezekiel toast and hot sauce. Also good with veggies and fat-free shredded cheese.

Laughing Cow Cheese Light – Available in convenient wedges or cubes, laughing cow cheese paired with triscuits and hot sauce (optional) makes the perfect mini-meal.

Myoplex Lite ready-to-drink shakes – Myoplex Lite chocolate cream protein shakes by EAS are delicious, convenient, and serve up 25 grams of quality protein! It is ideal to drink these shakes when your glycogen levels are low, such as first thing in the morning, or after a strenuous workout.

Black beans – Black beans are a power food. Full of fiber and antioxidants, they have been shown to naturally reduce cholesterol and prevent blood sugar levels from rising too rapidly after a meal. Try tossing black beans over romaine lettuce with cucumbers and tomatoes. Whisk together salsa and red wine vinegar for a fat-free vinaigrette and top with fat-free shredded cheese for a healthy Mexican-style salad.

Sugar-free Popsicles – With just 15 calories per Popsicle, you can satisfy your sweet tooth without any guilt – even if you end up eating two or three!

Oatmeal – Start your day with a bowl of oatmeal, which has been shown to lower cholesterol and reduce the risk of heart disease. Maple and Brown Sugar instant package is delicious and contains 3 grams of soluble fiber to keep you satisfied. Try the Weight Control version for 6 grams of fiber, 7 grams of protein, and no added sugar.

Tuna, canned in water – A classic bodybuilder staple – but I’m not going to tell you to eat it right out of the can. I mix mine with a tablespoon of low-fat mayonnaise, which adds just enough fat to make it a well-rounded and satisfying meal.

Get some more food ideas in our Nutrition Forum.