Health knowledge made personal
Join this community!
› Share page:
Search posts:

WIAW #7 …oh Greek Yogurt how I missed thee!

Posted Jul 03 2013 10:37am



WIAW #7 …oh Greek Yogurt how I missed thee!


OK, I’ve decided I’m not going to blabber on and make this edition of WIAW as incredibly long as my last edition ! So, in this post I’m just going to get right down to it – What I Ate! :)

I logged this days eats on Sunday a couple weeks ago! It was a great day, and I was super happy with all my meals!

Breakfast was my new fave – Egg White Oats!

I threw some rolled oats, ground flaxseed, and cinnamon into a pot of boiling water, and let it cook up for about 5 minutes, until the water was almost all absorbed (about 4 minutes) – then, I slowly poured in 1/4 cup of egg whites while whisking constantly.

The egg whites cook with the oatmeal and pretty much double the volume of the oats! You wouldn’t know it was eggs in the oatmeal though, the eggs just work to make the oats puffy, fluffy, and even more filling and delicious!

I poured the egg white oats into a bowl, mixed in some stevia, added a spash of almond milk, some smashed raspberries, and a dollop of peanut butter!


Because I’m a hungry girl and the oatmeal isn’t enough, I made a little omelet on the side using 1 whole egg and 1/4 cup egg whites!

My whole breakfast came in at 286 kcal, 26g carbs, 10g fats, and 26g of protein!

Super filling, very well balanced, and oh so nutritious! :)

My mid-morning (post-workout) snack was the usual protein smoothie – a blend of North Coast Naturals vanilla whey isolate, frozen peaches, cinnamon, ice, and almond milk.

All blended up everything comes together to make a thick, creamy, delicious smoothie, perfect for my post-workout snack!

A few hours later it was lunch-time!

I’ve been on a huge salad kick lately and I whipped up this quick and delicious salad using the following: chicken breastspring mix lettucecucumbertomato, red oniongala applepea shootsavocado, and a drizzle of Bolthouse Thousand Island yogurt dressing !

(Bolthouse brand has mostly clean options for store-bought salad dressings – as good as it gets in terms of packaged dressings anyways!) 

For my complex carbohydrate I had a slice of Ezekiel Cinnamon Raisin bread toasted on the side!

(I LOVE the Ezekiel brand for breads – super clean sprouted grain bread without any added junk!) 

My delicious little lunch came in at 276 kcal, 33g carbs, 6g fat, 26g protein!

Again, a well rounded, nutritious, and balanced meal! :)

For my afternoon snack, to keep my metabolism humming, and my blood sugars stable I had something I’ve been craving for a long time!

You may have wondered why the title to this post is what it is… well here’s why – for the last 4 months or so, I haven’t been eating barely any dairy! When the hubby and I were in the midst of  our challenge , my trainer took dairy out of my diet, and I actually noticed some improvements in how I felt. I didn’t seem to get as bloated in the day, so naturally I attributed it to the dairy.

In the past little bit I’ve had some here and there and felt ok, so I decided to reintroduce Greek yogurt back into my diet (it used to be a daily staple for me) and see how my body responded! To my relief, I was fine. Although I do think I have some intolerance to dairy, I believe the easy digestibility of yogurt makes it manageable in my system as opposed to other dairy like milk or cheese.

So, because Greek yogurt is so yummy AND an amazing protein source, I was so happy to be eating it again!

For this snack I made a “chunky monkey” frozen yogurt!

I combined fat-free plain Greek yogurt with some raw cocoa powder and natural peanut butter, stirred it all together and popped it in the freezer for 30 minutes, then when it was semi-frozen and thickened, I stirred it up and added some sliced banana and some Bob’s Red Mill Gluten Free Muesli!

So delicious, and such a great naturally high in protein snack!

For dinner I made up a batch of Turkey Quinoa Muffins inspired by this recipe from Gina at Running to the Kitchen (a great blog!!) A great way to incorporate quinoa and turkey together for a quick and easy meal or snack!

I had 3 of my little turkey muffins with a side salad made with mixed greens and shaved raw zucchinianother one of my newest obsessions!

On the turkey muffins I mashed up some avocado, and had a couple dollops of salsa on the side!

A light summer dinner that filled me up and tasted so good! I took turkey muffin leftovers for lunch the next day too!

This meal was 289 kcal, 21g carbs, 6g fat, 36g protein! 

It’s true a 300 calorie meal fills me up – when I go out, or go off my typical eating plan and over-eat I feel it almost instantly, my stomach feels like it’s going to explode! It definitely prevents me from overeating because I hate that feeling more than anything!! Yuk! 

And last but definitely not least, my evening snack!

I made yet another variation of my double chocolate protein nut butter cups !

This time in the same silicone muffin mold I layered a protein pudding (simply made with North Coast Naturals chocolate whey isolate  and raw cocoa powder mixed with some unsweetened almond milk) with cashew almond butter, sliced banana, raspberries, more protein pudding, and topped it with a sprinkle of Nature’s Path Hemp Granola!

I popped the cups into the freezer for about an hour.

The result? An incredibly tasty, high protein, frozen ‘dessert’!

This kind of thing IS a dessert to me!

…and the extra bonus…No refined sugars, only healthy, whole ingredients, and it really feels like an indulgence!

I’ll bet this little layered protein pudding concoction of mine would measure up to any frozen dessert out there – it’s that good!

The one-up is that it’s actually good-FOR-you too!

So there you have it, another day of my eats!

My nutritional stats for the day as per My Fitness Pal:

1600 kcal

140g carbohydrates

50g fat

162g protein

30g fiber

Leave a comment, let me know what you think! I love to hear your thoughts and answer questions!

Have a wonderful Wednesday… we are that much closer to the weekend!! :)


Nutritionist in the Kitch

Post a comment
Write a comment:

Related Searches