Author: Healthi Coach, Nicole Stangeland
Ever wonder what an Healthi Coach eats in a day? Today, I’m answering that question for you!
When I started this lifestyle back on 2018, I vowed to myself this time will be different. I would change everything so I could get my life back. I was sick of being sick, tired of being tired and felt broken in my aging, large body. I needed a change and so did my family. I was not the wife or mother I knew I could be and wanted to be. I had a beautiful 7-year old daughter and an amazing, supportive husband and knew whatever choices I made would affect my family either good or bad.
I sat down with my recipe book and started picking out my family favorites. I made a list of what our meals would normally look like and got started on finding recipes and ways to lighten them up! I like to start my day with a protein filled meal to keep me satiated until lunch. I also think its important for my daughter to have a filling breakfast to start her day off right as well!
This is an example of my day on Carb Conscious
Breakfast: Peanut Butter Chocolate Chip Baked Oatmeal
.5c rolled oats
2 Tbsp Pb2 (powdered peanut butter)
1 Tbsp brown monk fruit sweetener
1/4 tsp baking powder
1 Tbsp Lily’s Chocolate Chips Salt Cinnamon
Combine in a bowl.
In another bowl mix:
1/4c apple sauce (or mashed banana)
1/4c almond milk or milk preference
2 Tbsp egg whites
Splash of vanilla
Mix together. Spray pam in a small baking dish at 380° until cooked approximately 30 min. Top with 2 Tbsp Sugar Free syrup.
Lunch: Slowcooker Sweet n Smokey Chili 4 BITES
Lunch time for me is usually alone and something quick. My daughter is in school and my husband is at work. I drive a school bus, and so occasionally I am home for lunch or I’m running in between field trips. I used to just run and pick up something quick. When following this program, I soon learned that if I made it at home I was getting way more food for my BITES, AND I was saving a ton of money at the same time!
I will make up huge batches of soup, chilis, stew and freeze leftovers so I have quick meals, lots of choices and I am 2 minutes away from a healthy and filling meal. I adore chili. It is a versatile meal that can be eaten alone with a low BITE bread, sprayed with butter spray and some garlic powder sprinkled on or over a baked potato or some air fried fries. If you looked in my freezer you will always find chili in it!
1 lb extra lean ground beef
1 can tomato soup
1 can tomato sauce
1 cup beef brother
1 can kidney beans – rinsed & drained
1 can pork and beans
1 can mushrooms or fresh
1 green pepper
2 cloves garlic
1 Tbsp brown sugar
3 Tbsp chili powder
1.5 tsp smoked paprika
2 tsp garlic powder
1 Tbsp oregano
2 tsp cumin
1 tsp seasoning salt
1 tsp black pepper
1 Tbsp Worcestershire
Fry burger until browned. Chop veggies. Cut weiners into bite-sized pieces. Add all ingredients to slow cooker. Stir. Cook on LOW for 8 hours.
Dinner: Greek Bowl 10 BITES
Dinner is my favorite meal of the day. I like to save as many BITES as I can to enjoy a nice dinner and possibly dessert. One of my family’s favorites is my Greek Bowls. They are just so satisfying! Everyone can personalize their bowl with less or more of whatever ingredient they like. My daughter also really enjoys helping to chop up the veggies for the dish which is helpful for me!
0.5 cups minute rice cooked in chicken broth and lemon seasoning
Chicken breast marinated in lemon, Clubhouse Greek seasoning , and Cavenders Greek seasoning
10 gram light feta
Dessert: Waffles with Chocolate Hummus and Light Cherry Pie Filling 5 BITES
I love sweets and seriously would not stay on track if I didn’t treat myself every now and then! I have a mini waffle maker that is quite handy. I love to make waffles for breakfast or even dessert!
1/4c Kodial Waffle Mix Water – enough to desired consistency.
Mix and add 2 Tbsp to mini waffle maker. Cook until browned.
1 can (15 ounces) chickpeas, rinsed and drained
1/2 cup unsweetened almond milk (or any milk)
1/3 cup unsweetened cocoa powder
1/4 cup pure maple syrup
1-1/2 teaspoons vanilla extract
1/8 teaspoon fine sea salt
Add the chickpeas, milk, cocoa powder, maple syrup, vanilla and sea salt to a blender (or food processor). Blend until smooth and creamy – stopping to scrape down the sides of the blender as needed, adding more milk to desired consistency. Chocolate hummus can be stored in the refrigerator in an air tight container.
Then: 1/4c Light Cherry Pie Filling Chocolate Sprinkles
Layer waffle, hummus, pie filling and so on.
That would be a typical day at my house. My family eats the same foods I do. I can’t stress enough, your weight loss plan does not have to be chicken breasts and broccoli all day every day!! No way!! It can really be anything you can come up with. It just needs to be tracked, portioned, and enjoyed. You do not have to eat separately from your family. If this is forever it can not be a chore. The best way is just to keep making what you’ve always made, just with some tweaks!
If you don’t know where to start, you can fill your plate half full of vegetables, pick a protein and a starch. When your feeling more comfortable then branch off and start to investigate ways to make your family favorites fit into your lifestyle!