Turn your own kitchen into your bodies' best friend for your healthy, low fat diet program. You don't have to be a master chef or even very good with your oven or stove. All you need is a good list of what is easiest for you to be able to eat from your own kitchen.
It will be easier to eat clean if the right foods are right in front of you, readily available and already prepared correctly. Eating at restaurants, fast food courts, drive-through, delivery, take-out or purchasing any already prepared dish for your meals can be an impossible way for anyone to eat clean and healthy.
Use your very own kitchen to prepare, store and have on hand a variety of ready to eat options tailored to your own program and taste buds.
Choose foods you like! Don't buy food just because it is low fat or healthy; learn to shop for what you can live with. If you don't like it, you won't be very motivated to eat it even if it is in front of you.
This won't help you stick with your program for long. For instance, oatmeal is a complex carbohydrate staple for many low fat breakfast plans. If you do not like oatmeal, you will not want to eat it and will probably rebel and scrap it before long. Choosing a different complex carbohydrate option like brown rice or potatoes will assure you a better success rate of sticking with your program.
Cooking In The Kitchen
You will need a microwave, burner and maybe a grill if you want to grill your protein or vegetables. If you are feeling adventuresome, you can even use your oven to bake with.
Have On Hand
- Large non-stick skillet
- Cooking utensils (spatula, stirring spoon, tongs)
- A medium pot with a lid
- Microwave oven proof casserole dish (lid would be helpful for steaming)
- Measuring cup
- Cutting board
- Sharp knife
- Oven mitts
- Various sizes of plastic containers with lids
- Plastic wrap and zip locks to store already prepared meals and food to be put into your refrigerator.
For fast, easy clean up get dish soap, towels, dish/pan sponge/scrubber and kitchen disinfectant.
You will need plates, bowels and silverware. You can purchase plastic forks, spoons and knifes (they work surprisingly well) to take with you on the go so you don't end up with your own silverware all over the world.
Get a non-stick spray to use on your cooking surfaces for easy clean up and to take the place of cooking with oils or fats.
Learning how to add flavoring to your foods can make a difference in the all important tastiness factor.
You Can Use
- Non-sugar sweeteners
- Butter flavored sprinkles
- Balsamic vinegar
- Non-fat salad dressings
- Hot sauce
- Soy sauce
- Low-carb steak sauce
- Teriyaki sauce
- Low sugar jams
For added flavorings buy fresh herbs or dried herb based sprinkles.
Remember to buy only what you like. If you don't know, add in a little at a time and find your own favorites.
Look at your schedule the week before and determine how much time you will be spending at home and how many meals this will be where you can be eating low-fat, clean and healthy.
Make yourself a shopping list that will include:
- Lean Red Meat is OK a couple of times a week
- Nuts and Seeds count too - think no preservative peanut butter.
- Sweet Potatoes
- Squash and Corn count in this category also
- Whole Grain Bread/Pita
- Whole Grain Pasta
- Low-fat Granola
- Non-wheat based Cereals
- All Leafy Greens
- Zucchini Squash
- Low -fat Cottage Cheese
- Non-fat Yogurt
- Low-fat/hard Cheeses like Parmesan
- Non-fat Milk
- Rice cakes
- Low-fat microwave Popcorn
On The Go Meal Replacemetns
- You may drink teas both regular and herbal
- Coffee and diet soft drinks in moderation
- Use a non-fat non-dairy creamer sparingly if you must
Write down projected daily meal plans that will include:
- Protein 3-4x day
- Complex carbohydrates 2x a day
- Grains 1-2x a day
- Vegetables 3-4x a day
- Fruit 1x a day
- Dairy 1x a day
- Snack 1x a day
- Drinks - don't forget to have plenty of plain drinking water available.
Check what you will need and only shop for this amount before your week starts.
Let's start with Breakfast.
For your body to get the most efficient benefits to metabolize your fuel, burn fat and keep your blood sugar stable, eating soon after you wake up is a must.
It is safe to say you could be having your first meal of the day from your own kitchen. Make a plan and stick to it!
A basic healthy breakfast has 1 serving of protein, 1 complex carbohydrate option or grain and you could add in 1 serving of fruit, dairy or vegetables
Cooking In The Kitchen - Breakfast
Rosemary Egg White Omelet With Chicken
Egg white omelet with sauted peppers, onions and chopped chicken seasoned with rosemary.
- Spray butter flavored non-stick cooking spray in a non-stick skillet.
- Separate egg whites put into a bowl, sprinkle with black pepper, whip with a fork and set aside. Or, get one of the liquid egg white products like Eggwhites International.
- Cut up vegetables into bite sized pieces. Add 1 cup of chopped peppers, onions or any other vegetable. Sautee on med/high heat until onions are transparent (about 2-3 minutes) stirring every 30 seconds or so.
- Add 1/2 cup chopped, cooked chicken breast. Sautee for 1 minute longer.
- Turn heat down to med. Add in egg whites (4-8 depending on your size). Cook until whites turn solid while loosening the edges with spatula periodically.
- When almost done, add a pinch of dried or fresh rosemary stalk, cover, remove from heat and let steam for 1 minute. Garnish with salsa.
- Serve with oatmeal flavored with 2 tbsp. fat free jam.
No Cooking Needed
- Low-fat whole grain granola topped with blueberries and soymilk.
- Toasted whole grain bagel topped with 2 tbsp natural peanut butter.
- Drink a high protein meal replacement shake.
Cooking In The Kitchen - Dinner
Sliced baked turkey breast and a baked (microwave) yam flavored with a non-sugar sweetener like Splenda or topped with butter-flavored sprinkles like Molly McButter. Servedwith a salad of greens tossed with balsamic vinegar and pepper.
Oven Baked Turkey Breast
- Spray ovenproof casserole with non-stick butter flavored product like butter-flavored Pam.
- Wash, de-skin fresh turkey breast under cold water. Throw out skin.
- Place protein into casserole dish meat side up. Spray top of protein again with Pam. Sprinkle with Italian mixed herbs, or paprika. Cover with foil and bake at 350 degrees - depending on amount; around 45 minutes.
- Check doneness by cutting with a knife to make sure there is no pink in the middle. When done, cool for 5 minutes, place on plate or cutting board, slice and enjoy. Put any remaining turkey into refrigerator in plastic bag to use later.
Baked Sweet Yams
- Slice off tips, scrub skin, cut in half if large, wrap in foil and bake with turkey for approx. 45 minutes. When done to fork tender test, remove from foil carefully, peel and discard peelings.
- Slightly mash inside yam meat with fork. Sprinkle 1 packet of Splenda or sugar substitute over, mix slightly, sprinkle top with Molly McButter. Serve with turkey.
- Green salad mix from a bag: pour desired amount into a strainer, rinse with cold water, drain and put into salad bowl. Drizzle with non-fat dressing or balsamic vinegar. Pepper to taste.
Pre-Made Salad Greens
- Rinse pre-prepared salad greens before consumption only. Otherwise, keep them in the original bag.
- Use within 1 week.
- Cut off tips, scrub skin and cut in half.
- Wrap separately into wet paper towels, place in microwave.
- Set a small cup of water - 1/4 cup beside yams to prevent dry-out.
- Microwave approx. 5 minutes or until fork tender. Peel and prepare as above.
Snack Attack Fix - Fresh Tomato Tofu Tuna, A Healthy, Low Fat Boost
- Slice a fresh tomato - it is best to use a serrated knife for this. The hothouse, still on the vine variety is tastier if you can find them. Put into a bowl.
- Add 1 cup cubed extra firm Tofu. Drain water from Tofu, slice into 2 or 3 - 1-inch rows and cube.
- Shred 1/2 cup drained, water based canned tuna over tomato and tofu.
- Pour desired amount of balsamic vinegar over all. Sprinkle with chopped fresh or dried basil. Mix gently to coat, let sit for 2-3 minutes to absorb flavors. Enjoy!
No Cooking Needed
Buy already cooked or canned protein ready to eat. You can buy roasted chicken or turkey breasts, skin, de-bone and put into zip lock bags or plastic containers for salad toppings, sandwiches and rice or potato toppings or just for munching.
Don't want to cut up vegetables? No problem. Most grocery stores offer this pre-prepared option for a slightly higher price.
It is worth it for the labor you save if you are stretched on time or a klutz with peeler and knife. Salad greens are great this way.
If you buy your salads or veggies already peeled and ready to eat, it is a good idea to rinse vegetables in cold water and store them separately. Put them in grab and go portions in zip locks to get the best use out of them.
When at home eat a nutritious fat free snack with a non-fat dressing for dipping. Grab and eat for a quick snack anytime - even on the road!
Use all pre-prepared vegetables and salads within 1 week. Try to stay away from processed, refined foods. Choose more natural options of real food.
Make Your Kitchen Low Fat PDF (106 KB)
Eating a healthy meal from your own kitchen can be easy as - well - as low fat.
Start your low fat nutrition program by using your creative, low-fat, healthy options right from your own kitchen!