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Healthy Eating for Life


For those of you following me, you know by know that I’ve turned a corner. I have decided to be more conscious of my diet, and to use healthy recipes that are good for the family and for my waistline (which was, truth be told, the impetus for the change). I am down 13 pounds, which hasn’t been easy, I will admit, but I keep envisioning my goal!

This is week four of that monumental lifestyle change – it continues the healthy new way of life to meet my personal goals of losing weight, and of keeping meals interesting enough to satisfy the family! With two teenagers, that isn’t easy!  Nonetheless, these recipes stay true to the plan by being low calorie and nutrient-dense. Each meal includes a complex carb, a serving of vegetables, and protein.

Below are seven menu items that I curated from various recipe sites.  It is more challenging than you might think to find recipes that avoid oil and meet my diet requirements.  With a little bit of effort, though, I managed to find some good ones to try out!

By the way, if you have recipes that are oil-free, I’d love to see them! Send them my way! You may just see them pop up in a weekly menu plan!



Peel and Eat Shrimp with Steamed Veggies on the Side – my new favorite go-to for a low calorie and high protein meal that really hits the spot! Totally guilt-free, too!


NOTE: Start by taking stock of what you have on hand. The following list represents what I need after seeing what I had on hand. The list is not a complete list of all the ingredients needed for each recipe, just those that I need given what’s already in my pantry. 

Farm Stand: Assorted fruits ($6.00), 4 sprigs fresh rosemary (.99), 4 sprigs fresh thyme (.99), 2 tablespoons chopped fresh flat-leaf parsley(.99), 1 tablespoon chopped fresh oregano (.99), 3 medium red potatos ($1.49), cilantro leaves (.99) About $13.00.

BJs:  Eggs, Skim Milk, non fat fruit yogurt, onions, cereal, bottled water, cheese, 2 red bell pepper, 1 medium green pepper.  This is our usual BJ’s list. BJ’s is usually less expensive on these items, so the extra trip is worth it to us.  We usually spend about $$30 – $40 here.

Fish Market: Large shrimp (Price changes daily for this item). $13 per pound

Publix: Sugar Free Pasta Sauce (.99), 1 (8-oz.) bunch Broccolini ($2.63), cans of diet lemon-lime soda ($1.59). About $5.00

Walmart:   2 sweet onion (.79 ea.), cardamom ($4.97), 1 cup plain nonfat yogurt ($1), 1 lb boneless, skinless chicken thighs ($2.93), 1 can (28 oz) crushed tomatoes ($1.78), fat free american cheese ($2.64)  TOTAL $18.18

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