Category: Food Ideas

9 Diet Keto Meal Plan for Perfect Body Shape

Post author By Eric Bowmansky
Post date May 7, 2019
No Comments on 9 Diet Keto Meal Plan for Perfect Body Shape

Diet Keto Meal Plan – When you’re searching for a good diet or weight loss program, chances are you’ll find out about the ketogenic or keto diet. That’s because the diet keto meal plan have become one of the most popular ones that are proven to eliminate excess weight and boost overall health.

Studies have found that practicing this low-carb, high-fat diet is able to promote fat loss and even enhance certain conditions like type 2 diabetes and cognitive disorders.

When following this ketogenic diet, carb intakes are usually reduced to less than 50 grams each day. On the other hand, fats are supposed to replace the majority of cut carbs and distribute around 75 percent of the total calorie intake.

Then, how should you practice this ketogenic diet on a daily basis? Switching your usual diet to this ketogenic diet can seem daunting, but it doesn’t have to be complicated. All you need to do is actually reducing your carbs intake while improving the fat and protein.

To help you get started, here I’ve put together 9 examples of the best meal plans for keto diet. Without further ado, let’s check this out!

1. 3-Day Keto Kick-Start and Menu Plan

This 3-day diet meal plan is the best to get you into ketosis in a quick way. Many people have used this meal plan as an easy way to get started on the keto diet.

In this one of keto diet meal plans, your focus is to consume 20g or less of net carbs every day. You shouldn’t consume too much protein and lots of fats. Then, you need to drink minimally 100oz of water each day and get enough salt and supplement with magnesium and potassium.

Breakfast

For breakfast, you can have Cream Cheese Pancakes with sugar-free syrup and butter along with coffee and meat or sausage. For the morning snack, you can get 2-3 string cheese.

Lunch

For lunch, you can have ham and cheese with arugula or spinach and mayonnaise. Then, for the afternoon snack, you can have half an avocado with salt and pepper or a cup of chicken broth.

Dinner

For dinner, you can have Classic Buffalo Wings or Cheesy Cauliflower Puree. On this 3-day keto meal plan, you can include dessert in your diet as well. In this case, you can have one serving of chocolate truffles or chocolate mousse.

2. Keto Egg Fast Diet Meal Plan

This is another recommended meal plan for a keto diet. Basically, this meal plan will suggest you consume eggs, butter, and cheese, with several exceptions for low-carb condiments such as hot sauce, mustard, and so on.

Then, the egg fast ratio is to consume 1tbsp fat and up to 1oz cheese for each egg consumed. Here are some recommendations for the menu you can have each day.

Breakfast

For breakfast, you can have 2-3 eggs scrambled or fried with 2tbsp butter along with coffee or tea. Then, you can have 1 string cheese for the morning snack.

Lunch

If you want to go with this one of keto diet meal plans, you can have 1 deli slice cheddar cheese, 1 serving Salted Caramel Mustard or 1 serving Fettuccini Alfredo for the lunch. For the afternoon snack, you can have half avocado with salt and pepper or 2 easy deviled eggs.

Dinner

For dinner, you can have 1 serving Buffalo Omelet, 2 Snickerdoodle Crepes, or 1 – 2 servings of Salted Caramel Custard.

3. 5-Day Keto Soup Diet

If you love to add veggies into your diet and also concern about the low-carb keto meal plan, this one can be the right choice for you. What makes this meal plan favorable is that you can easily modify the soup diet based on your personal preference.

More interestingly, this meal plan isn’t complicated at all. And you can gain the benefit for sure. Here are the recommended menus for each meal time.

Breakfast

For your breakfast, you can have egg dishes, meat, avocado, coffee or tea, and unsweetened bulletproof.

Lunch

For lunch, you can have keto diet soup followed by afternoon snacks such as romaine leaves, keto egg salad, keto tuna salad, or pieces of celery.

Dinner

For dinner, you are suggested to have another keto diet soup. The ingredients of the diet soup include white mushrooms, dried tomatoes, celery hearts, celery root, yellow squash, fresh basil, and others.

4. Simple Keto Meal Plan for Beginner

Switching to a new diet plan can be overwhelming for most people. You may face a little bit of trial and error to find out the best keto diet meal plans that suit your individual condition. For beginner, this keto meal plan can be a good choice to get you started.

Breakfast

For the breakfast, you can have feta omelet, spinach, and mushroom with keto coffee or whole milk, sugar-free yogurt mixed with a few raspberries, walnuts, chia seeds, and full-fat sour cream.

Lunch

For lunch, you can opt for an oven-baked salmon with broccoli or a salad with avocado, nitrate-free meat, cheese, a few grape tomatoes, and pumpkin seeds with ranch cheese dressing.

You can also go with grilled chicken served with nitrate-free ham, pickle slices, cheese cubes, a hard-boiled egg, and a few kinds of veggies like cauliflower or broccoli.

Dinner

For dinner, you can have Caesar salad with romaine lettuce, meat, chicken breast, and parmesan or grilled chicken served with yellow squash, eggplant, and zucchini.

You can also opt for grass-fed ground beef sautéed with low-carb tomato sauce and onions. This menu can be served with shirataki low-carb noodles or zucchini.

In addition, you can also include snacks in between your meal time. Cucumber slices with cream cheese and spicy guacamole with raw zucchini slices can be a good option.

5. General 7-Day Ketogenic Menu Plan

One-week keto meal plan is among the most favorite choices nowadays to reach ketosis. This is one of 7-day keto diet meal plans which can be changed depending on your dietary needs. Here are the recommended menus that you can include in your diet.

Breakfast

For breakfast, you can opt for having two eggs fried with sautéed greens, mushroom omelet, or bell pepper stuffed with eggs and cheese. You can also have full-fat yogurt topped with keto granola, backed avocado egg boats, or cauliflower toast topped with avocado and cheese.

Lunch

For lunch, a bunless grass-fed burger topped with mushrooms, avocado, and cheese or a tuna salad with tomato and celery atop a bed of greens can be a good choice. For another option, you can have arugula salad with turkey, avocado, hard-boiled eggs, and blue cheese.

Dinner

For dinner, you can have roast chicken with sautéed broccoli and cream sauce, grilled salmon with spinach sautéed in coconut oil, bison steak with cheesy broccoli, meatballs served with parmesan cheese and zucchini noodles, or lamb chops with vegetables.

6. Standard 14-Day Keto Diet Plan

This 2-week meal plan is ideal for you who want to follow a standard keto diet without any significant dietary restrictions. You’re allowed to include a snack in between your meal time here. For further, let’s check the meal plan below.

Breakfast

For breakfast, you can go for a two-egg omelet with mushrooms and spinach, two fried eggs in olive oil and avocado halve with tomato and cilantro salsa, or classic meat and eggs. You can also have 1 serving frittata with broccoli or scrambled eggs in butter with cilantro and tomato.

Snack

There are some possible options for the snack in this one of keto diet meal plans. You can have a handful of blueberries, soft cheese with cucumber slices, celery and peanut butter, or a handful of macadamia nuts. If you love chips, consider creating homemade zucchini chips for your diet.

Lunch

For lunch, you can opt for chicken salad with tomatoes plus artichoke hearts and mixed greens, meat-lettuce and tomato, roast beef served with arugula and pesto, or turkey slices served with avocado, cucumber and almonds.

Dinner

For dinner, you can have seared salmon served with a mixed green salad, lamb chops with herb butter, lettuce salad sandwich with tomato and chicken, or roasted chicken and cabbage with mayo.

7. 14-Day Vegetarian Keto Diet Plan

When it comes to vegetarian keto diet plan, the dieters are assumed to be egg-vegetarians or that they can eat eggs. In order to get plenty of protein, tofu, tempeh, and soy are allowed.

But, it is recommended to get the fresh ones over the processed options. Here is the modified keto diet plan which can be practiced by a vegetarian.

Breakfast

For breakfast, eggs cooked in coconut oil with roasted pepper and asparagus, two-egg omelet with mushrooms and spinach, or eggplant has topped with fried eggs can be a great choice.

You can also have keto coconut porridge, blackberry and strawberry smoothie, or low-carb blueberry pancakes.

Lunch

For lunch, you can opt for eggplant salad with boiled egg, artichoke hearts, and tomatoes, fried tofu and tomato, tempeh served with arugula, brie, and pesto, or roasted zucchini slices and cream cheese rolls.

Dinner

As many other keto diet meal plans out there, you don’t need to skip dinner. Here, you can have pan-fried tofu with steamed asparagus, tofu in cream sauce and steamed zucchini, or creamy lemon green beans and roasted cabbage.

8. 14-Day Dairy-Free Keto Diet Plan

Dairy products are usually on the keto diet plans because they provide all of the fatty goodness. However, if you want your keto diet plan to be dairy-free for some reasons, you can get inspired by this following menu.

Breakfast

For breakfast, scrambled eggs with tomato and cilantro, boiled eggs with mayonnaise, and eggplant hash make a good menu for the first week. In the following week, you can have Huevos Rancheros, two fried eggs with sautéed kale, or baked eggs with sausage and tomato.

Snack

You can also add a snack in between your breakfast and lunch or between your lunch and dinner. You can have a handful of strawberries, homemade zucchini chips, seasoned tomatoes, or a slice of fresh ham and zucchini.

Lunch

For lunch, you can have chicken salad with artichoke hearts, chicken salad in a jar with greens and olive oil, salami served with roasted pepper and mixed green salad, or pepperoni served with celery slices and cherry tomatoes.

Dinner

For dinner, you can opt for chicken stir-fry in canola oil with bok choy and cabbage, meat-wrapped asparagus, scallop avocado salad, or zucchini and walnut salad.

For the other options, you can have baked salmon with Brussels sprouts and pesto or beef in olive oil served with sautéed zucchini and tomato sauce.

9. Simple 14-Day Keto Diet Menu Plan

This is another sample of 14-day keto diet meal plan that makes it simple for you to reach ketosis. If you like variety, it can be a perfect keto meal plan for you. All menus here can be made easily at home, so you can effortlessly serve the meal you need. So, here’s the menu plan.

Breakfast

For breakfast, you can opt for scrambled eggs, keto cheese roll-ups, keto frittata with fresh spinach, or dairy-free keto latte in the first week. In the second week, you can have a no-bread keto breakfast sandwich, bulletproof coffee, keto egg muffins, or boiled eggs with mayonnaise.

Lunch

For lunch, you can have keto Asian beef salad, keto Caprese omelet, keto no-noodle chicken soup, keto avocado, meat, and goat cheese salad for the first week.

In the following week, you can have keto quesadillas, Italian keto plate, keto tuna salad with boiled eggs, or keto shrimp and artichoke plate.

Dinner

For dinner, you can opt for keto pizza, keto pesto chicken casserole, keto meat pie, keto carbonara, or keto tortilla with ground beef and salsa in the first week.

For the second week, you can have keto hamburger patties with creamy tomato sauce, keto fried salmon with cheese and broccoli, keto cheeseburger, or fathead pizza.

That’s all the nine samples of meal plans for getting started your keto diet. The point is to make everything simple and well-planned. Then, make sure you’re satisfied with what you eat since this diet will never work if you need to force yourself to eat something.

Now, you can use one of the nine keto diet meal plans above to reach ketosis. I hope you can achieve your goal and good luck!

Tags Diet Keto Meal Plan, keto meal plan

Food Ideas

How to Cook Steak Perfect at Home ( Easy & Simple )

Post author By Eric Bowmansky
Post date January 15, 2019
No Comments on How to Cook Steak Perfect at Home ( Easy & Simple )

Steak Recipe – Healthy meat that is high in protein with a delicious taste is always a favourite food from time to time. Here is a recipe for cooking steaks that are easy and of course very delicious on your tongue. And you will also find the video below.

Start to Cook The Steak

get the steak out of the refrigerator and permit it to come up to room temperature level about one hour prior to cooking– frying or barbecuing it from cold will stop the heat from penetrating to the middle as efficiently. You also require to ensure your pan, frying pan or barbecue is incredibly hot before you begin– this will assist to caramelise the meat, essential for a scrumptious crust.

Throughout cooking

thorough cooking steak — source: FlavCity

objective to prepare your steak medium-rare to medium– anymore and you’ll be entrusted to a difficult piece of meat. Turning it every minute or so will ensure you get a truly even prepare.

After Cooking Steak

leave it to rest and rub with a little extra virgin olive oil or butter for an unbelievable, juicy steak.Keep in mind these tips, and you’ll get excellent outcomes every time. To make it even easier, follow these easy steps below.

How To Cook The Best Steak

how to cook steak — source: Healthy Living Made Simple

Rub the steak all over with a great lug of olive oil and an excellent pinch of sea salt and black pepper
Add the steak to a hot pan, then cook for 6 minutes for medium-rare, or to your taste, turning every minute
For more flavour, attempt one or a mix of the following …
Cut in half a garlic clove and rub it over the steak every time you turn it
Rub the steak with a knob of butter– the sweet taste from the butter will make it taste divine!
Or create a herb brush by connecting woody herbs like thyme or rosemary to the handle of a wood spoon and brush it over the steak every minute or so
When prepared to your preference, rest the steak on a plate that can collect all the beautiful juices for 2 minutes
Sculpt with a great sharp carving knife, then serve with the resting juices drizzled on top
Everybody has their preferred ways to eat steak– with good old chips and a crisp, green salad, with pepper or horseradish sauces, or perhaps an easy fresh salsa verde to cut right through it. Whatever you select, we make sure your fortunate visitor will like you for it.

Dairy cows and beef cows are farmed in a different way. Normally, beef cows are raised for meat till they’re a couple of years old. On the other hand. Dairy cows will be farmed for much longer while they continue to offer sufficient milk. Nevertheless, once a dairy cow stops milking the meat is seldom eaten. You want look the video of perfect steak. Check this out:

The Steak recipe It so easy to practice right? So lets do the procedure of how to cook steak easily. Hopefully it’s useful for you. Healthy greetings for all of us. (source: Jamie Oliver)

Tags dinner, steak

Food Ideas

25+ Easy Healthy Breakfast Ideas & Recipe to Start Excited Day

Post author By Eric Bowmansky
Post date January 14, 2019
No Comments on 25+ Easy Healthy Breakfast Ideas & Recipe to Start Excited Day

Quick Healthy Breakfast Ideas – We confess: There are some (or more like, numerous) early mornings where it’s everything we can do to will ourselves from bed and also get a fistful of cereal or a bad granola bar on our escape the door.

Never take the risk to give breakfast to your children. Make sure the breakfast is a healthy food and make it grow into a smart, healthy and strong child. Avoid them from foods that cause various diseases such as cancer and heart attacks at a young age.

The disease is a disease that is diagnosed as a disease that more and more sufferers and many who are killed because of it. So let’s just have a healthy breakfast. And the healthy breakfast ideas make your weight being ideal.

It’s not like a premium morning meal is a realistic daily objective. But that doesn’t imply we need to settle for a sugar thrill that will certainly leave us unfortunate and also starving simply a half hour later on.

You ‘d be surprised how many healthy morning meal suggestions require hardly any effort when put into practice. We’re regarding to blow your mind with everything from crazy-easy breakfast muffins you can make beforehand to healthy shake dishes you can work up day-of in simply minutes.

Over night oats dish? Oh yeah. We’ve got an awesome one of those. And did we point out the PB&J waffle sandwich? Just how had we not believed of this genius combination currently?!

There’s additionally no have to limit these healthy breakfast recipes to the morning hours, pals. Expand your horizons and also attempt these 39 healthy treat alternatives to please those breakfast food desires all day long.

1. Fruit & Chia Seed Toast Healthy Breakfast Ideas

Nut Butter, Banana, and Chia Seed Toast — Source: The Skinny Fork

Try this superfood healthy breakfast spin on traditional PB and also salute with 1/2 a banana (sliced) and a spray of chia, which is loaded with nutrients (like 6 times much more calcium compared to milk!).

2. Berry and Yogurt Smoothie Quick Healthy Breakfast

Here’s a basic as well as delicious smoothie mix for the morning rush. Mix frozen fruit (banana and also berries function well) with Greek yogurt as well as a fluid of your choice (milk, juice, coconut water– whatever you like). Freeze overnight and thaw throughout the day to enjoy in the mid-day or blend up in the early morning.

3. Savory Oatmeal With an Egg

Take oatmeal to an entire brand-new degree by making it savory. Prepare customarily with milk or water, yet include a pinch of salt and also pepper instead of any cinnamon or sugar. Then top with an over-easy or poached egg and spray on a little cheese for an extra tasty kick.

4. Quinoa Fruit Salad Healthy Food

Spice up a simple old fruit cup with an inside story of quinoa. Toss ball of wax around till the quinoa is uniformly distributed. Include a dressing of honey, lime, as well as basil for a little added body.

5. Tomato Toast With Macadamia Ricotta

Below’s a healthier handle a timeless breakfast sandwich: Take 2 slices of a passionate whole-grain bread, spread each piece with 1 tablespoon of homemade macadamia ricotta cheese. And spray with shiso or basil, kosher salt, as well as fresh cracked pepper to taste.

Include 1-2 hearty pieces of fresh antique tomatoes (blotted with paper towel to remove excess fluid) as well as delight in. healthy breakfast.

6. Quinoa and Chia Porridge

Food preparation quinoa in milk (cow, soy, or almond) and including some wonderful spices and fruit creates a fantastic replacement for classic warm breakfast grains. And also, it’s high in protein and also crucial amino acids like lysine.

Which is important for tissue growth as well as fixing. Basically all the components right into a pot as well as give a boil. Then simmer, mix, top with your preferred attachments, and appreciate!

7. Avocado Toast With Egg Healthy Breakfast Ideas

Often simple is simply better. Top two lightly toasted slices of whole-grain bread with shattered avocado and a dropping of salt as well as pepper. Layer on two sunny-side up eggs for a healthy dose of healthy protein, as well as you’ve obtained a well-shaped breakfast.

Pile ’em in a tupperware container for easy transport or cook the yolks a little bit a lot more and make the whole thing into a sandwich.

8. Chocolate Quinoa Breakfast Bowl

Chocolate-Banana Breakfast Quinoa — source: Minimalist Baker

Right here’s a healthy method to have chocolate for breakfast. A bowlful of quinoa makes for a dental filling, protein-rich base, as well as the banana and berries add a couple of portions of fruit.

9. Overnight Crock-Pot Egg Casserole

Get up to a residence scenting like sausage and effortlessly placed breakfast on your plate, all many thanks to the elegance of a slow-moving cooker. Layer the vegetables, sausage, and also cheese in the Crock-Pot, then leading with a mix of eggs and also cream (you would certainly be great using regular or nondairy milk as well for a lighter choice), as well as you’re just one sleep far from a tasty dish.

10. Warm Fruit Bowl Quick Healthy Breakfast Ideas

Craving treat for breakfast? Or breakfast for dessert? This gluten-free bowl needs to hit the spot. Just cook a berry assimilate the stove, sprinkle with dark delicious chocolate shavings, and also include a cup of milk.

11. Zucchini Bread Oatmeal

Turn a traditional baked loaf into oat meal with this dish. Including shredded zucchini is a terrific means to suit an extra offering of veggies. Toss on a handful of toasted walnuts for some added problem.

12. Egg Quick Breakfast Muffins Ideas

Quick Healthy Breakfasts: Breakfast Egg Muffins — source: Dinner at the Zoo

Ultimately, a muffin without allllll the sugar. These guys are simple making ahead of time, as well as last all week. Mix or blend eggs with spinach, bacon, and cheese, after that put the mixture into muffin tins. Bake for 15-20 minutes before serving or keeping in the fridge for later.

13. Open-Face Breakfast Sandwich

That doesn’t like an egg sandwich? Merely toss arugula with olive oil and lemon juice before frying eggs with a dashboard of salt and also pepper. Place on top of whole-wheat salute layered with ricotta and also a spray of Parmigiano-Reggiano cheese. Cover in foil as well as take pleasure in whenever the food craving hits!

14. Peanut Butter and Banana Smoothie

Peanut Butter Banana Smoothie — source: The Chubby Vegetarian

Healthy smoothies are an ideal on-the-go treat whenever of day. Mix frozen bananas, peanut butter, soy milk, Greek yogurt, honey, as well as a few ice. If this is a morning snack, keep it in a tight-sealing container and also throw it in a fitness center or job bag.

For an afternoon boost, prep it the evening before and freeze. Get rid of in the morning, and it will be defrosted and also all set to take pleasure in after lunch. Pointer: Add a scoop of your favorite chocolate or vanilla protein for an additional healthy protein increase.

15. PB&J Waffle Sandwich Healthy Breakfast Ideas

Try this pleasant take on a traditional breakfast sandwich the next time you’re eating on the go. Prepare a whole-grain toaster waffle and also slice in half. Spread with 2 tablespoons nut butter and jelly of your selection, as well as layer cut strawberries ahead.

16. Sweet Potato and Black Bean Breakfast Burrito

Breakfast burritos are a great, easy snack to keep on hand. Make a lot, cover in aluminum foil, as well as maintain in the freezer for whenever the food craving hits. Protein from the eggs and also black beans maintains you fuller much longer, and the wonderful potato keeps things fascinating.

17. Chocolate Peanut Butter Granola Apple Bites

Quick Healthy Breakfasts: Chocolate Peanut Butter Granola Apple Bites — source: The Comfort of Cooking

This is an excellent pick for apple period. Cut your favorite type of apple into wedges as well as scoop nut butter onto each piece. Spray with oats or granola as well as cinnamon, and also drizzle a little melted delicious chocolate on top. Wrap up the apple pieces in aluminum foil or cling wrap to save for later on or enjoy as is.

18. Chocolate Pumpkin Oatmeal

Pumpkin Oatmeal Bowl — source: The Road to Less Cake

A heaping blob of pumpkin puree is a great way to press in an additional dose of veggies. And also, the super-orange superfood is loaded with nutrients and a healthy dose of fiber. This recipe sets the pumpkin with oats, chia seeds, chocolate, as well as almond milk for a quick and easy breakfast.

19. Blueberry Almond Overnight Oats

Quick Healthy Breakfasts: Blueberry Almond Overnight Oats — source: Busy Girl Healthy World

This is the ultimate busy-bee breakfast. Integrate oats, chia seeds, blueberries, vanilla, almond milk, as well as maple syrup in a secured container the night before. In the morning, top with slivered almonds and also half a sliced banana, and you’re ready for breakfast. If you’re in the state of mind for something warm, warm in the microwave for 1-2 mins.

20. Coconut Yogurt Quinoa Muffins

By this factor, it’s most likely obvious we assume quinoa makes anything far better. So when it concerns muffins? It’s a piece of cake. Try these little attacks for breakfast or an after-lunch reward.

21. Spinach and Cheddar Microwave Quiche

Quick Healthy Breakfasts: Spinach and Cheddar Microwave Eggs — source: Bowl of Delicious

Yes, it’s feasible (as well as easy) making a quiche in the microwave! Cover half a mug of spinach with water in a mug, and microwave for a minute. Drain water and also add an egg, milk, cheese, as well as a crumbled piece of bacon.

Mix completely, then microwave for 3 more minutes. Throw a top on the container to eat later or appreciate as soon as possible.

22. Oatmeal Squares Quick Healthy Breakfast Ideas

Oatmeal is an excellent option for a hearty snack or breakfast, but exactly what’s the best way to earn it into a more convenient as well as mobile treat? Cook it into squares!

23. Morning Glory Muffins Healthy Breakfast Ideas

Healthy Morning Glory Muffins — source: Martha Stewart

This oat-based muffin is loaded with healthy carrots as well as zucchini as well as gently sweetened with raisins as well as a pinch of sugar. Utilize a mini muffin tin for smaller sized parts, and also get rid of or reduce on the brown sugar (you could likewise select a much healthier alternative).

24. Pumpkin Granola Yogurt Parfait Breakfast

This set’s best to check out as fall embed in. In your favorite small container (with a trustworthy lid!), top simple Greek yogurt with tinned pumpkin puree and also a handful of granola, then sprinkle with cinnamon. The most effective component? Pumpkin is a bonafide superfood abundant in beta carotene, which is necessary for eye health and wellness.

25. Zucchini, Banana, and Chocolate Chip Muffins

Quick Healthy Breakfasts: Zucchini, Banana, and Chocolate Chip Muffins — source: Well Plated

Any recipe that fits a serving of veggies into a scrumptious baked good is a winner in our publication. These muffins are jam-packed with better-for-you active ingredients– coconut oil, zucchini, banana, whole wheat flour, as well as brownish sugar– so include those chocolate chips without an ounce of regret.

26. Berry Parfait Healthy Breakfast Ideas

Fruit and Yogurt Parfait — source: Food Faith Fitness

Among the easiest, healthiest, as well as tastiest morning meals out there is a classic fruit and also yogurt parfait. The very best component? It could be made with any toppings you like. Try finding fruits that are in period for the most tasty choices.

27. Ham and Cheese Quinoa Cups

Breakfast Quinoa Bites — source: Iowa Girl Eats

Below’s a brand-new way to enjoy quinoa: Make miniature quinoa breakfast quiches! In a tool dish, integrate 2 cups prepared quinoa, 2 eggs, 1 cup of your preferred veggies (spinach or zucchini work well), 1 mug shredded cheese, as well as a sprinkle of salt and pepper. Part right into a lightly oiled miniature muffin tin, as well as bake at 350 degrees for 15-20 mins.

28. Frozen Nutty Banana Quick Breakfast

Say banan-yeah to this healthy snack. Cut 1 firm (yet ripe) banana in half and unpeel, set up on a small baking sheet or freezer-safe plate, and also spread out each fifty percent with 1 tablespoon almond butter (on the sides not touching the plate).

Below’s the enjoyable component: Stick whatever garnishes you such as on the almond butter– our faves are granola, chia or flaxseeds, and also cinnamon. Insert a popsicle stick or skewer right into the cut end of each fifty percent and also freeze till strong (a minimum of 2-3 hrs).

29. Homemade Instant Oatmeal

For any individual with a microwave or warm water at their disposal, these customized split second oat meal packages are superb to have on hand. As opposed to acquiring pre-made oatmeal packages, construct your own in Ziploc baggies utilizing entire rolled oats, cinnamon, and mix-ins, such as raisins and nuts.

30. Cheesy Spinach Baked Eggs

Egg and Cheese Cups — source: Sugar Free Mom

Fried eggs are great, but what regarding cooking an entire egg with veggies as well as cheese as well as avoiding the added oil? Attempt making a pan of these babies at the start of the week and also bringing one along daily. (Tip: If you utilize the specific silicone muffin mold and mildews, it makes the egg mugs a lot more convenient for on-the-go snacking.).

31. Vegan Blueberry Flax Breakfast Muffins

These hearty, wholesome muffins produce the ideal mobile breakfast. Flax offers a healthy dose of fiber and also omega-3 fatty acids. Mashed bananas (one of our favored healthy baking subsitutions) enable a small decrease in the added fat as well as sugar too.

32. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it’s possible! Include 1/4 mug quick oats, 1 egg, a handful of berries, as well as a scattering of brown sugar to a mug as well as mix up until evenly incorporated. Microwave above for 1 minute, get rid of to take a look, and keep cooking for 30 seconds each time until the muffin looks company.

33. Peanut Butter Banana Oatmeal Breakfast Cookies

Cookies for breakfast? Yes, please. While Oreos or Chips Ahoy might not make a balanced breakfast, a cookie made from banana, peanut butter, healthy protein powder, and also oats is a first-class option. Plus, you can pick and choose just what you want to blend– go with almond butter and raisins in one batch as well as peanut butter chocolate chip in another.

34. Lemon Poppy Seed Protein Squares

Here’s a healthier take on the timeless lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla healthy protein powder for a healthy, filling base. Yogurt offers wetness and some fat, and also applesauce makes a fantastic replacement for sugar. The very best part?

One bar includes concerning 54 calories as well as 6 grams of healthy protein– better compared to any kind of muffin we’ve seen on the racks recently for healthy breakfast ideas.

35. Banana Zucchini Oatmeal Cups

Take a classic baked loaf and also make it into lovable oatmeal mugs with this recipe! Adding shredded zucchini l is a fantastic means to fit in an additional offering of veggies. Make these baked oat meal mugs beforehand, conserve them in the fridge, and snack on them later on (or make them during the night to get hold of for breakfast on your way out the door!).

36. Southwest Tofu Scramble Healthy Breakfast Ideas

Stuck with last evening’s leftovers? No problem. If you have some remaining tofu and veggies (like peppers as well as kale), you’re great to opt for this simple scramble. Incorporate your components in a frying pan, scramble in eggs, and also throw some potatoes on the side for maximum preference.

37. Peanut Butter and Strawberry Jelly Waffles

The compote component may make this recipe audio made complex, however we’ve obtained your back. If it’s not a slow weekend early morning when you’re prepared to spend some time in the kitchen area, make use of some alternatives (like regular jelly) to top these yummy PB waffles. Benefit factors since they’re gluten free AND vegan, so no person needs to miss out.

38. Healthy Breakfast Ideas 5-Ingredient Granola Bars

Oat meal is a great choice for a hearty treat or breakfast, yet what’s the best method to earn it right into a more convenient as well as portable treat? Bake it right into squares! These yummy, simple granola bars will certainly remind you of your early morning oat meal, but you can consume them anywhere you such as.

39. Banana Peanut Butter Chia Pudding Breakfast

Try including this superfood twist to the classic. All you require is chia seeds, a banana, some PB, and milk to incorporate all of the active ingredients in over night. With the sprinkle of chia, which is packed with minerals and vitamins (like six times much more calcium than milk!), this is a completely balanced breakfast.

That’s the 39 quick healthy breakfast ideas you can make yourself at home. Certainly delicious and healthy to be a breakfast variation in every morning. You do not need to be confused to find a recipe for healthy breakfast ideas again now. Let’s try it. (source: greatist.com)

Tags breakfast, food

Food Ideas

17 Super Tasty Casserole to Keep Families Healthy + Green Bean Recipe

Post author By Eric Bowmansky
Post date January 11, 2019
No Comments on 17 Super Tasty Casserole to Keep Families Healthy + Green Bean Recipe

Optimize your small space & learn trick how to organize your dryer sheets, laundry room cabinet & other laundry room essentials.

Maximize Small Laundry Room

These small laundry room ideas make the most of what little space you have in your laundry or utility room. Discover ingenious storage ideas for organizing your detergent, dryer sheets, and other laundry room essentials. With your small space better organized, you might actually be able to fold clothes in your laundry room.

Behind-the-Door Shelves

The space behind a door is a storage spot that’s often overlooked. Build a set of shallow shelves and mount it to the wall behind your laundry room door. The materials are inexpensive. Measure the distance between the door hinge and the wall and subtract an inch. This is the maximum depth of the shelves. We used 1x4s for the sides, top and shelves. Screw the sides to the top. Then screw three 1×2 hanging strips to the sides: one top and bottom and one centered. Nail metal shelf standards to the sides. Complete the shelves by nailing a 1×2 trim piece to the sides and top. The 1×2 dresses up the shelf unit and keeps the shelves from falling off the shelf clips. Locate the studs. Drill clearance holes and screw the shelves to the studs with 2-1/2-in. wood screws. Put a rubber bumper on the frame to protect the door.2 / 20

Install a Shelf and Clothes Rod

This project will save you hours of ironing and organizing. Now you can hang up your shirts and jackets as soon as they’re out of the dryer – no more wrinkled shirts at the bottom of the basket. You’ll also gain an out-of-the-way upper shelf to store all sorts of odds and ends. Just go to your home center and get standard closet rod brackets, a closet rod and a precut 12-in.-deep melamine shelf. Also pick up some drywall anchors, or if you have concrete, some plastic anchors and a corresponding masonry bit. Fasten shelves to the wall and add the closet rod for instant laundry room storage.3 / 20

Sponge Holder

Wet sponges always end up the ledge of the utility sink. They never dry properly and become moldy and smelly. Here’s a better idea. Screw a sieve to the back of the sink to hold the sponges. They dry nicely, they’re out of the way, and they last forever.

Create an Ironing Center

To keep your ironing gear handy but out from underfoot, make this simple ironing center in a couple of hours. All you need is a 10-ft. 1×8, a 2-ft. piece of 1×6 for the shelves and a pair of hooks to hang your ironing board. Cut the back, sides, shelves and top. Align the sides and measure from the bottom 2 in., 14-3/4 in. and 27-1/2 in. to mark the bottom of the shelves. Before assembling the unit, use a jigsaw to cut a 1 x 1-in. dog ear at the bottom of the sides for a decorative touch. Working on one side at a time, glue and nail the side to the back. Apply glue and drive three 1-5/8-in. nails into each shelf, attach the other side and nail those shelves into place to secure them. Clamps are helpful to hold the unit together while you’re driving nails. Center the top piece, leaving a 2-in. overhang on both sides, and glue and nail it into place. Paint or stain the unit and then drill pilot holes into the top face of each side of the unit and screw in the hooks to hold your ironing board. Mount the shelf on drywall using screw-in wall anchors.5 / 20

Under-Sink Shelf

Tired of moving all that stuff under the sink every time you mop the floor? Just buy a melamine closet shelf from a home center and a length of suspended-ceiling wall angle (sorry, it only comes in 10-ft. lengths, but it’s cheap and you can have it cut for transport). Also pick up four 1/2-in. No. 8-24 bolts, washers and nuts. Attach it to the underside of your laundry room utility sink for a handy place to store old painting supplies and more.6 / 20

Skinny Laundry Room Cart

A lot of laundry rooms have a narrow wasted space either next to or between the washing machine and dryer, and it’s usually a hideout for socks and lint. To take advantage of this space, build a simple plywood cart on fixed casters to hold detergents and other laundry supplies. Get more easy organizing ideas. 7 / 20

Instant Laundry Room Cubbies

If you don’t have cabinets or shelves in your tiny laundry room, buy inexpensive plastic crates at a discount store and create your own wall of cubbies. Screw them to the wall studs using a fender washer in the upper corner of each crate for extra strength. The crates hold a lot of supplies, and they keep tippy things like your iron from falling over. Here are some more ideas for small space storage solutions.8 / 20

Clothes Hanger Holder

If you have shelves or cabinets above your washer or dryer, you’ve got the perfect spot to store clothes hangers. Just mount a towel bar to the bottom of the cabinets. This puts hangers at your fingertips so you can hang up shirts and slacks fresh from the dryer.

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A Laundry Workbench

This sturdy workbench is not just for carpentry – it’s also perfect as a potting bench or laundry room table. If you want a surface that’s easy to clean and protects against spills, apply two coats of polyurethane varnish to the top and the shelves. We used a water-based finish that dried quickly and was hard as nails by the next day. 10 / 20

Better Detergent Dispensing

To dispense liquid laundry detergent without lifting it, drill a 1-in. hole through the cabinet bottom directly under the spout. Replace the plastic cap between uses to avoid drips.11 / 20

Quick Washer and Dryer Shelf

Clean up the clutter of detergent boxes, bleach bottles and other laundry room stuff. Install a shelf that fits just above the washer and dryer. Screw ordinary shelf brackets to the wall and mount a board that just clears the tops.12 / 20

Laundry Organizer

Make laundry day easier with this shelf for all your detergents, stain removers and other supplies. Build this simple organizer from 1×10 and 1×3 boards. If you have a basement laundry room, you may need to cut an access through the shelves for your dryer exhaust. 13 / 20

Hanger Shelf

Sometimes you just need another place to hang clothes, like on the shelf over your washer and dryer. Turn the edge of that shelf into a hanger rack by predrilling some 3/4-in. plastic pipe and screwing it to the top of the shelf along the edge. Get more laundry room organizing ideas.14 / 20

Paper Towel Holder

If the roll of paper towels on the shelf in your laundry or utility room keeps falling off, try this: Slip a bungee cord through the roll and hang it from the wire shelving. And here are some tips for hanging a more permanent solution.15 / 20

Ironing Board Storage

Ordinary coat hooks on the back of a closet door keep your ironing board out of the way but close at hand when you need it. Keep your imagination moving and check out these garage storage ideas. 16 / 20

Minimize Liquid Detergent Mess

Dripless liquid detergent containers always drip just a little. Keep it under control with a special shelf on the corner of the laundry tub. Just cut a 1-1/2-in. aluminum angle long enough to support the front edge of the container, then glue it to the tub with silicone caulk. Rest the container on the ledge and drips will just fall into the laundry tub instead of creating a gooey mess somewhere else.

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Utility Sink Shelf

Cut a section of leftover wire shelving and set it over the front of your utility sink. It’s the perfect place to set items to dry. Hang paintbrushes from S-hooks so they can drip right into the sink. When you’re done with the shelf, hang it over the side of the tub so next time it’s right at hand.18 / 20

Pretty and Practical Box Shelves

These simple box shelves work equally well in a formal setting and a utilitarian room, like the laundry or garage. They offer an unlimited number of uses and arrangements. Hang some above the washer and dryer to store detergent, dryer sheets, and other laundry room necessities without taking up any valuable floor space. 19 / 20

Laundry Room Wall Cabinet

Turn that wall space above the washer and dryer into a valuable dust-free storage space by adding a utility wall cabinet. Chances are, a dryer vent or some other obstruction exists right where the new cabinet goes. To solve this problem, simply cut away the back and insert a 4-in. galvanized duct as a liner to give the cabinet a 1-in. clearance from the dryer vent, preventing heat from building up inside the cabinet. With the liner in place, the vent is isolated behind the cabinet, keeping everything inside cool and clean. Here’s how to install cabinets like a pro.20 / 20 To solve this problem, simply cut away the back and insert a 4-in. galvanized duct as a liner to give the cabinet a 1-in. clearance from the dryer vent, preventing heat from building up inside the cabinet. With the liner in place, the vent is isolated behind the cabinet, keeping everything inside cool and clean. Here’s how to install cabinets like a pro.20 / 20

Install a Laundry Chute

Save space in your laundry room by eliminating all of the extra clothes hampers. Install a laundry chute instead! You’ll love the convenience of a laundry chute. In addition to saving space, it’ll also save you time and energy with fewer trips up and down stairs. Here’s how to install your own laundry chute. (source: familyhandyman.com)

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Salmon Recipes That’ll Satisfy Your Family Palate

Post author By Eric Bowmansky
Post date January 10, 2019
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