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What's For Dinner?



Nutrition information comes at you from social media, T.V. commercials, and websites with each boasting of cheap, convenient and tasty ways to cure your hunger.


The question “What’s for dinner?” has never been more complex than now.


Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.


Truly healthy eating is simple.


Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.


A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.


Just as importantly, a healthy meal does NOT contain:


Refined sugar / corn syrup


Fried / fatty food


Processed food with chemical additives


Healthy Breakfast: Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.


Scrambled egg whites, sliced tomato and whole grain toast


Whole grain oatmeal, sliced fruit and a protein shake


Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg


Healthy Lunch: It is important to plan your lunch ahead of time in order to avoid making unhealthy decisions. Pack your lunch the night before and carry it with you.


Dark baby greens topped with chopped chicken breast and diced tomatoes


Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice


Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard


Healthy Dinner: Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.


Grilled white fish, sautéed spinach and whole wheat couscous


Baked chicken breast, steamed broccoli and brown rice


Try the recipe for Cajun Salmon below.


While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation. Your exercise routine should be challenging and should be done on a regular basis.


This recipe for Cajun Salmon is a simple and flavorful way to eat a lean dinner. The Roasted Cauliflower and Broccoli are delicious enough to save the leftovers for a mid-afternoon snack! Start your healthy eating and cooking with these recipes. Servings: 2 Here’s what you need… Roasted Cauliflower & Broccoli:

  • 1 head cauliflower, chopped into florets

  • 1 head broccoli, chopped into florets

  • 2 Tablespoons olive oil

  • ½ teaspoon sea salt

  • ¼ teaspoon black pepper

  • 1 teaspoon garlic, minced

  • ½ lemon, juiced

Cajun Salmon:

  • 2 (4-oz) salmon fillets

  • 2 Tablespoons Cajun seasoning blend

  • ½ lemon, sliced

  1. Preheat the oven to 425 degrees F. On a rimmed baking sheet combine the cauliflower and broccoli florets with the olive oil, salt, black pepper and garlic. Roast for 20 minutes, until lightly charred. Toss with lemon juice.

  2. Reduce the oven temperature to 400 degrees F. Rub the salmon fillets with the Cajun seasoning. Place on a baking sheet and roast for 15 minutes, until flaky. Serve with lemon slices. Enjoy!

Nutritional Analysis:


One serving equals:

406 calories

19g fat

12g carbohydrate

4g fiber

30g protein.


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