Your body can handle a ton of stress and unhealthy food and seemingly do just fine, but what if you give your body good fuel? Instead of struggling to get through the day or feeling lazy, you feel amazing and work happily and efficiently. This page will contain foods that I use to stay healthy and fit.
Eggs are your best friend because they are cheap, easy to prepare, and high in protein. Microwaved eggs are terrific. Crack and mix 2-7 eggs in a microwave-safe bowl and microwave for 1-2 mins then mix and microwave another 1-2mins or until done. Check the bottom of the bowl for any uncooked eggs. Almost anything can be mixed in before cooking or put on afterwards: hot sauce, salt&pepper, steak seasoning, cheese, protein powder (unflavored), meat(lunchmeat, shredded chicken, ground beef etc), vegetables, hot/bell peppers, or any combination of these.
Most people have trouble eating these but if you season them right they can be delicious. One great way to prepare them is
fishermen's eggs. Onion and garlic powder can be substituted in a pinch and dried parsley as well. Personally I like to make
spice mixes and just season the sardines straight from the can. These are high in protein, usually 17g per can, and cost around $1. Sardines are also a great source of minerals and omega 3 fatty acids. Avoid flavored versions (oil, mustard, hot sauce) if possible because they often contain unnecessary chemicals or fat. When possible, buy canned sardines that are canned without BPA. Sardines contain mercury but the skinless and boneless sardines have less. At the same time, skinless and boneless also have less calcium.
Greek Yogurt is awesome for many reasons. Depending on where you live, it is possible to get a 32oz for only $4. The store brand is usually cheaper and is still the same quality but make sure it doesn't have added ingredients like in the following picture.
It is
much better to get the plain flavor rather than strawberry/vanilla etc. The flavored varieties have tons of sugar. Alternatively you can put your own sweeteners in it: raisins, craisins, walnuts, almonds, ground flax seed, protein powder(any flavor), banana, dates, dried fruit, trail mix. I also like to make healthy baked goods(banana bread/muffins etc) and put yogurt on it. You can also check out my
chocolate yogurt recipe. Greek yogurt is great for protein, calcium, and B12.
Beans are good for stews, soups, mixed with rice or quinoa, mixed with eggs, with sauce, with seasoning, and also for bean pancakes(I am planning on putting up a recipe for them in the future). I use a variety of seasonings that varies depending on the type of beans. For most beans, especially lentils, a combination of turmeric, garlic salt, onion powder, pepper, and cumin works well. If it is too dry for you, usually in the case of cooked dried beans, add some olive oil along with the spices. If using canned beans, dryness shouldn't be a problem if you keep some of the sauce from the can. Many types of pre-mixed seasonings like steak seasoning or chicken rub also work well. Be careful with the salt as it can add up quickly.
This right here is in my fridge/pantry all the time. Apples with peanut butter. Tastes great and keeps you going for hours. I also like to substitute
sunbutter or
almond butter because they taste better with apples. The apple has some vitamin C and good carbs and the nutbutters provide omega 3s, minerals, some protein, and vitamin E.
I actually met someone recently that had never heard of putting peanut butter on banana. Totally shocked, I told him how awesome it is.
IMPORTANT - Get the right type of peanut butter. It doesn't need to be the same brand as above but there should be NO
hydrogenated oils in your peanut butter. Those are trans fats that cannot be found in nature and shouldn't be found in your body either. The Smuckers natural is good stuff and doesn't cost a whole lot.
Sweet potatoes are cheap, easy/fast to cook, and versatile.
Amazon sells canned sweet potato which is amazing for baking or just eating straight out of the can mixed with some cinnamon, nutmeg, peanut butter, or a combination. Microwave these
jawns for 5 mins, flip and microwave 5 more mins. Bake at 375 for an hour or so to get a more tender version. Be careful not to burn them because your house will smell horrible for at least a day. Chop them up and put them in chicken crock-pot soup.
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