Tag: meal planning

When you think of summer, do you think of watermelon? I sure do! The Watermelon Avocado Salad is possibly the most refreshing side dish you could pair with your grilled chicken for a perfect summertime dinner! And it is so easy which we LOVE!

Chop watermelon, avocado and a little tomato if you have it. Squeeze a fresh lime over the fruit  and season with a little salt and pepper. Toss lightly as to not mush the avocado. There you have it, the watermelon avocado salad, a perfect compliment to your summertime cookout!

*Remember that while avocado is a fruit, it’s macronutrient composition should be counted as a fat in your meal plan.

We have so many healthy EATS that you can make right in your own kitchen!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

The next time you’re craving PF Changs, save yourself 1000+ calories and opt to prepare Crispy Beef Lettuce Cups at home instead. By using healthy ingredients and measuring your carb (rice) and meat portion before assembling the crispy beef lettuce cups, you’ll be sure to stay on track with your Check Total Health meal plan.

Beef: We like the organic grass fed ground beef – anything greater than 90/10 is ideal. 90 being the lean meat and 10 being the fat. Spray a skillet with non-stick cooking spray and heat to medium high heat. Add the beef and break apart into small crumbles. For seasoning, try the Mrs. Dash no sodium for steak. Cook the beef until it is crispy and no fat remains in the pan.

Vegetables: Chop carrots, bell peppers and onions. Of course you could use any vegetables that you prefer including broccoli, zucchini, etc. Start with the onions in a non-stick spray coated pan. If they start to stick add a little water. Then add in the carrots and a few minutes later the peppers. The amount of time in the pan depends on the crispness you prefer for your vegetables! Pour in 1 TBSP low sodium soy sauce, 1 TBSP PBFit or PB2 (the ground peanut powder), just a dash of sesame oil, and a bit more water if necessary. The consistency should be a thick sauce!

Rice: White (Jasmine) or brown, previously prepared and correctly measured based on the individual’s meal plan.

Lettuce Cups: We like the large butter lettuce leaves. Rinse them thoroughly and pat dry.

To assemble, you can either leave all elements separate and put a little in each lettuce cup or mix all of your veg, rice and beef together and then divide among the crispy beef lettuce cups!

Try some of our other healthy EATS in your kitchen!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!

Ah vegetables. So good for you but not the most loved of all food groups. Why? Because most people don’t prepare them with enough flavor to be delicious! If boiled broccoli has you down in the dumps about veggies, try a new preparation: grilled vegetables!

Many vegetables can be grilled directly on the grill grates: asparagus, peppers, onions, zucchini, squash, etc. You can also skewer the vegetables and marinade them in white wine, lemon, or lime juice and seasonings. For me, I keep our grilled vegetables simple: a little salt, a little pepper, some garlic powder and a spritz of non-stick cooking spray. On the halved avocados (considered a fat source as a macronutrient), I squeeze fresh lime, cumin powder, salt and pepper. The texture of a grilled avocado is very smooth and velvety – yum!

The next time you are bored with your brussels, try grilled vegetables instead!

Try our other tasty healthy EATS by clicking here.

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!