Tag: home cooking

Fitness Tips

The Best Low Calorie Sauces and Condiments

melaniewalessustainableliving

Healthy whole foods do not need to be boring and plain. Keep my top 5 everyday sauces and condiments on hand so you can always add flavor, texture and variety to your meals without loads of excess calories.

  • Yellow Mustard
  • Monk Fruit Granulated Sweetener
  • Sugar Free BBQ Sauce
  • Dill Pickles
  • Hot Sauce

Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks. “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fitness Tips

My Top 5 High Fiber Carbohydrate Grocery Staples

melaniewalessustainableliving

Carbohydrate rich foods are wonderful sources of fiber, energy and micronutrients.

We should get at least 10g of fiber per 1,000 calories we eat. Keeping these high fiber low calorie carbohydrate food sources on hand will make your meals more filling and satiating.

Next are my top 5 carbohydrate sources and portions that are also high in fiber.

  1. Apples– 200g 115 calories 5g fiber
  2. Rolled Oats-40g 155 calories 4g fiber
  3. Canned Beans-130g 120 calories 4g fiber
  4. Frozen Berries-200g 110 calories 8g fiber
  5. Broccoli-200g 80 calories 5g fiber

Carbohydrate rich foods should not be confused with ultra processed highly palatable foods such as ice cream, cake, candy, cookies, chips, etc…

These foods often contain just as much fat as they do carbohydrates. They are usually low in fiber and protein and should be enjoyed in moderation.

Looking for ways to make these whole ingredient high fiber carbohydrate staples a delicious addition to your meals? My E Cookbooks are loaded with recipes and meal ideas to put these ingredients to good use. Click here to learn more about me E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fitness Tips

A Quick Beginners Guide to Routine Meal Prep

melaniewalessustainableliving

Start your new meal prep routine with these 3 easy steps.

1. Freeze ripe bananas for easy and quick protein smoothies.

2. Make a big soup with plenty of lean protein and veggies over the weekend for easy weekday lunches or dinners.

3. Make overnight oats daily for a grab and go breakfast or snack the following day.

Making many different items in bulk can be overwhelming.

Prep simple things like freezing ripe bananas for smoothies, or chop fresh veggies for salads.

Pick one thing to make in bulk to get you going.

Prep other single serve meals and snacks throughout the week as you go.

Then add more bulk prep as you gain more confidence.

Want to learn way more about meal prep? Want loads of delicious meal prep friendly recipes? My e cookbooks dedicated to helping you master the art of meal prep are available now. Click here to find out more. Subscribe to my newsletter for a discount.

The Art Of Meal Prep For Sustainable Living

My E Cookbooks Volume 1 and 2 are Now Available!!!

Join my mailing list to receive an exclusive discount code for 15% off.