WIXLIB

30 Healthy Log It Now Recipes200, 300, & 400 Calorie DishesI D E A S F O R B R E A K FA S T, L U N C H , D I N N E R & S N A C K SRECIPES BY

COPYRIGHT 2014ALL RIGHTS RESERVED.This book or any portion thereofmay not be reproduced or used in any manner whatsoeverwithout the express written permission of the publisher.

You know that overwhelming feeling you get at theend of the day when all you have left is 400 caloriesand you still need to eat dinner? Yeah, it happens tome too! Most nights, just figuring out what to eatis complicated enough. Factor in the time it takesto log your meal afterwards and it’s no wonderour supermarkets have become flooded withconvenience foods.We want to make cooking easier for you and takethe work out of food logging, which is why we’reexcited to announce our newest feature, the LogIt button, which makes it quick and easy to get thenutrition data for home cooked meals into yourMyFitnessPal food diary.ICON LEGENDNow logging is as easy as a click of a button.To log any recipe in this cookbook, simply clickthe blue Log It button located under the image ofeach recipe. You’ll be able to save it into your fooddiary for the day, or add it to your recipe box for ameal down the road.SERVESSERVING SIZETOTAL TIMELOW CARBVEGETARIANLOW SODIUMVEGANKID FRIENDLYHIGH-FIBERHIGH PROTEINI set out to find a bunch of great tasting, healthyrecipes from Cooking Light to help us stay on trackno matter how many calories we have left in our“budget”. Whether you’re looking for recipes tohelp you meet specific nutrition goals such as lowcarb, high fiber, or if you just needs some fresh ideasfor healthy, easy dishes to make at home, we’ve gotyou covered. To simplify the steps and help save youtime, be sure to check out the blueprint beneatheach recipe, too.GLUTEN FREEI hope you enjoy the recipes and our new Log Itbutton!DAIRY FREEElle Penner, MPH RDMyFitnessPal Registered DietitianFood & Nutrition Editor33 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal

Log It Now RecipesTABLE OF CONTENTSHow To Cut Your Cooking Time in Half5How to Be a Master Meal Planner (PLUS Meal Planning Template)610 Ways To Make Healthy Cooking Affordable7200 Calories or Less: Snacks & Desserts9Apps & SnacksDesserts300 Calories or Less: Breakfasts and Lunches91521Breakfasts21Lunches27400 Calories or Less: Dinners33Recipe Index4543 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal

How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at home—there neverseems to be enough of it! Here are 6 ways to help you cut corners and shave minutes offyour prep time, without sacrificing your healthy eating goals.1. Stock up weekly Plan ahead, make a list, and buy enough groceries to get youthrough the week. Last minute trips to the store creates headaches—not tomention an opportunity to hit the drive through.2. Find related recipes Dishes that feature similar ingredients make planning,buying, and prep easier. For example, you could make a big batch of brown riceto serve with a stir-fry one night, and save the extras to use in burritos later inthe week.3. Prep ahead Do all of your chopping and measuring when you have time, so laterin the week when you’re spread thin you’ll be able to whip together a meal inminutes.4. Buy some time If there’s room in your budget, consider picking up pre-washed,pre-chopped fruits and veggies. Or use packaged, frozen veggies—they’realready the perfect size and cut for most recipes.5. Make your own frozen meals The next time you whip up a tasty meal, considerdoubling the recipe. Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-baglunches.6. Use the microwave Nuking a potato takes less than half the time of baking itin the oven—just poke a few holes in it with a fork and cook it on high for about10 minutes. You can steam veggies and other dishes in mere minutes in themicrowave, too.53 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal

Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals, gives you more controlover your portions, helps you avoid unnecessary calories, and can save you money!The meal planning process is easier than it seems. All you need to do is fill in yourrecipes for the week (start with the ones in this book!), write up a grocery list, hit thestore and get cooking. Print off this handy template and you’ll be a master meal plannerin no NNERSNACKS/DESSERTS63 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal

10 Ways To MakeHEALTHY COOKING AFFORDABLEEating healthy on a budgetdoesn’t mean you have togive up flavor, fun, or time. It’spossible to buy fresh foodswithout spending your entirepaycheck or resorting to a slowcooker lifestyle. With a littleplanning and prep you can eatwell and still have time andmoney leftover to enjoy life.Keep these 10 tips for healthyeating on a budget in mind onyour next grocery trip.1. Eat before you shopImpulse buys can add up to abusted grocery budget. (Thosequick-grab treats don’t doanything good for your waistlineeither.)fresh produce that will last forweeks. Frozen fruit gives avitamin boost to smoothies, hotoatmeal, and more, while frozenveggies can be tossed intocasseroles, soups, and stir-frys.5. Skip the fancy steaksSave the filet mignon and t-bonesfor special occasions, and optfor leaner, less expensive cuts ofmeat and ground beef instead.Flank steak can be dressed upwith spices, and roasts makea nice meal that will provideplenty of next-day leftovers.Also, consider buying beef inbulk. Stock up when meat goeson sale, or go in with friends topurchase a side of beef—youcan get 100lbs. for around 3.60per pound. (Be sure to storeeverything in the freezer!)6. Invest in eggsPacked with protein—one wholeegg contains all of the essentialamino acids. Eggs are alsoinexpensive compared to otherprotein sources, and don’t haveto be relegated to breakfastrecipes.7. Get a whole chickenIt might seem like less work topick up packages of pre-cutbreasts, but it’s often more costeffective to get an entire bird.Whole chickens will set you backaround 1.15 per pound—a2. Pay attention to specialsPick up the sales flyer at the frontof the store to find out whichproduce is in season and see thedeals of the week. Also, watchout for little hangtags in theaisles calling out savings.3. Reach for store brandsFor things like milk, butter, brownrice, cereal, frozen veggies andmore, in-house brands are just astasty as the name brands—andthey can be dollars cheaper!4. Don’t pass up ripe produceMany grocery stores slash priceson extra ripe fruit and veggies.Cut everything up when you gethome, freeze it, and you’ve got73 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal

bargain compared to theupwards of 6 per pound you’llshell out for individually cut andpackaged pieces. A three-poundbird takes a little over an hour tocook, but then you’ve got severalmeals worth of food—saving youtime later.8. Fill up on frozen goodsFrozen fruits and veggies arepackaged up at their peak,helping to lock in nutrients andmaking them just as nutritious astheir fresh counterparts. (Just besure to read the labels and skipanything with added sugar orsodium.) Other frosty goodies,like wild-caught fish and pastureraised beef and bison, can alsobe great buys. They’re oftendollars less than what you’ll findat the meat counter.“It’s possible to buy fresh foodswithout spending your entirepaycheck or resorting to aslow-cook lifestyle. With a littleplanning and prep you can eatwell and still have time and moneyleftover to enjoy life.“9. Visit the bulk aisleStaples like brown rice and beansare even less expensive when youskip all the packaging and scoopthem out of the bulk bins—about .60 per pound for brown riceand about 1.50 per pound forbeans. Cook up a big pot of eachand toss them into quick mealsthroughout the week.10. Hit up the farmers’ marketBecause the middleman (thegrocery store) gets cut out,local growers can often offerbetter deals for fresh, in-seasonproduce. Don’t be afraid to buya lot—fresh fruits and veggiescan be cut up and stored in thefreezer for later.83 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal

200 CALORIES OR LESS:Apps &Snacks

SWEET & SPICYPUMPKIN SEEDSThese pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper. Each serving packsa good amount of protein delivering 9 grams ofprotein per 2 tablespoons--munch on that!8 SERVINGS16 MIN2 TABLESPOONSINGREDIENTS Photo Johnny Autry; Styling: Mary Clayton CarlLog ItCLICK TO LOG THIS RECIPECALORIES13gSaturated fat2gMonounsaturated fat1gPolyunsaturated in A0%Vitamin C0%BLUEPRNTSNUTRITIONAL INFOFat165WHILE PUMPKIN SEEDS TOAST,measure and mix the oil, sugar and spicesyou’ll coat the pumpkin seeds in.103 0 H E A LT H Y L O G I T N O W R E C I P E S 1 cup unsalted pumpkin seed kernels1 tablespoon canola oil1 teaspoon sugar1/2 teaspoon ground cumin1/2 teaspoon chipotle chile powder1/4 teaspoon kosher salt1/4 teaspoon ground cinnamonDash of ground red pepperINSTRUCTIONSPlace 1 cup pumpkin seeds in a large skilletover medium heat. Cook for 4 minutes or untiltoasted, stirring constantly (seeds will popslightly).2. Combine canola oil and remaining ingredientsin a large bowl; add seeds, tossing to coat.Arrange seeds in a single layer on a papertowel-lined baking sheet. Cool 10 minutes.1.PREP POINTERFor even more kick, add an extra 1/8teaspoon ground red pepper.myfitnesspal

BAKEDMOZZARELLA BITESServe this quick after-school snack to your kids asan alternative to traditional fried cheese sticks.Each serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories.4 SERVINGS18 MIN3 MOZZARELLA BITES & 1 TABLESPOONOF SAUCEINGREDIENTS Photo John Autry; Styling: Leigh Ann RossLog ItCLICK TO LOG THIS RECIPECALORIESBLUEPRNTSNUTRITIONAL INFOFat11 981/3 cup panko (Japanese breadcrumbs)3 (1-ounce) sticks part-skim mozzarella stringcheese3 tablespoons egg substituteCooking spray1/4 cup lower-sodium marinara sauce (such asMcCutcheon‘s)5gSaturated fat2gINSTRUCTIONSMonounsaturated fat0gPolyunsaturated mgVitamin A4%Vitamin C1%Preheat oven to 425 F.Heat a medium skillet over medium heat. Add1/3 cup panko to pan, and cook for 2 minutesor until toasted, stirring frequently. Removefrom heat, and place the panko in a shallowdish.3. Cut mozzarella sticks into 1-inch pieces.Working with one piece at a time, dip cheesein egg substitute; dredge in panko. Placecheese on a baking sheet coated with cookingspray. Bake at 425 F for 3 minutes or until thecheese is softened and thoroughly heated.4. Pour the marinara sauce into a microwave-safebowl. Microwave at HIGH 1 minute or untilthoroughly heated, stirring after 30 seconds.Serve with mozzarella pieces.WHILE OVEN PREHEATS,bread the mozzarella sticks with panko.WHILE CHEESE STICKS BAKE,microwave the marinara sauce.3 0 H E A LT H Y L O G I T N O W R E C I P E Smyfitnesspal