How to Turn Your 13 Favorite Midwestern Meals into a Weight Loss Diet
My personal training client in Denver recently wanted to ramp up her weight loss efforts. Our first step was examining her current slate of meals (the typical Midwestern diet) and identifying healthy alternatives. Take a look…the same meals are probably in your diet, too!
Disclaimer: Vegan, whole food, and plant-based ingredients will be your best first option. If you add animal products, be mindful of the amounts and the effect on your body.
QUICK SWAP/GENERAL CHANGES TO YOUR TYPICAL MEALS
-Organic ingredients only (more flavor).
-Reduced sodium for all canned products (less bloatedness).
-No lard in any canned bean products (less of the unnecessary bad fat).
-Meat (including all red meat, white meat, fish, seafood, etc.) should not be more than 25% of any dish (vegan is preferred for ALL 3-4 meals).
-Substitute chickpea pasta for regular pasta. Our favorite is Banza Non-GMO Gluten Free Chickpea Pasta (Affiliate link)
-Substitute white rice for vegetable rice. Our favorite is RightRice - Made from Vegetables (Affiliate link)
-Eliminate cheese or swap it for a SMALL amount of Violife Cheddar Shreds. I hesitate to recommend a cheese substitute since it's still highly processed, and you will continue the craving (which will be dangerous when the substitute isn't available).
-No butter.
-The portion of vegetables must always double the size of meat at a minimum.
COMMON MEALS (AND THEIR HEALTHY ALTERNATIVES)
CHILI MAC
Healthy Alternative: Mexican mix (below) using the taco seasoning recipe (below) with Banza Chickpea Elbows Pasta (boil until el dente, and then quickly rinse with cold water). Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies, 1/4 pasta.
PIZZA
Healthy Alternative: 365 Everyday Value Cauliflower Pizza Crust, 8 oz (frozen), tomato sauce, Violife Cheddar Shreds, roasted red bell peppers, fresh garlic cloves, basil.
LEMON GARLIC SAUCE CHICKEN, VEGGIES, AND PASTA
Healthy Alternative: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).
GRILLED CHICKEN BREAST AND VEGGIES
Healthy Alternative: 1/4 chicken (2-4 oz), 3/4 veggies (grilled asparagus, broccoli, tomatoes, etc.).
GRILLED CHEESE
Healthy Alternative: Whole grain bread with Violife Cheddar Shreds isn’t a nutrient-dense option alone. Make this a 1/4 of your meal, and add veggies for the rest.
LASAGNA
Healthy Alternative: Spaghetti squash lasagna bowls. 1 large spaghetti squash, 1/2 onion, 1.5 cloves of garlic, 4 ounces mushrooms, 1.5 cups kale, marinara sauce, cashew ricotta sauce.
BEEF CHILI
Healthy Alternative: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 green peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.
CROCKPOT BBQ CHICKEN
Healthy Alternative: Chicken breasts, green pepper strips, strips of sautéed onions and diced garlic, and Annie's Original BBQ Sauce. The chicken is only 1/4 of your meal, and veggies are for the rest.
TUNA SALAD
Healthy Alternative: Wild Planet Wild Albacore Tuna Pouch (No Salt), 1 tbs of Real Mayo, 1tsp of Trader Joe’s Lemon Pepper seasoning, ¼ tsp garlic powder, ¼ tsp onion powder, lemon garnish, and 1-2 tsp of diced pickle or relish.
CHICKEN CASSEROLE (CHICKEN, PEAS, CREAM OF CHICKEN SOUP, BREADCRUMBS)
Healthy Alternative: Chicken breasts, peas, vegan cashew sauce (https://cookieandkate.com/vegan-mac-and-cheese-recipe/), oats or quinoa (instead of breadcrumbs). The chicken is only 1/4 of your meal, and veggies are for the rest.
TACOS (CHICKEN, LETTUCE, CHEESE, SHELLS)
Healthy Alternative: Mexican mix using the taco seasoning recipe. Meal Ratio: 1/4 ground chicken (2-4 oz), 1/2 veggies (beans, corn, lettuce as well as chopped spinach and green peppers marinated in squeezed lime juice), and 1/4 El Milagro Corn Tortillas (only ingredients: corn, water, lime)…no cheese.
TACO SALAD (SAME AS ABOVE BUT IN A SALAD)
Healthy Alternative: Mexican mix using the taco seasoning recipe. 1/4 Ground chicken (2-4 oz), 3/4 Veggies (beans, corn, lettuce, chopped spinach, and green peppers marinated in squeezed lime juice)…no cheese.
BEEF MEATLOAF
Healthy Alternative: Ground chicken, diced green peppers, diced sautéed onions and garlic, oats or quinoa (instead of breadcrumbs), Organic Large Omega-3 Brown Grade A Eggs, Heinz Simply Tomato Ketchup, and Annie's Original BBQ Sauce…..but this still isn’t a nutrient-dense option alone. Make the meatloaf a 1/4 of your meal and add veggies for the rest.
BASIC RECIPES FOR MIDWESTERN MEALS
MEXICAN MIX
1 lb ground organic chicken breast sauteed with 1 chopped medium onion and 2 chopped garlic cloves
2 cans of Bushes black beans
1 can Hot Rotel (or any diced tomatoes)
1 can Mexican corn
TACO SEASONING
2 tbs chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp red pepper flakes (optional)
1/2 tsp oregano
1 tsp paprika
3 tsp cumin
2 tsp salt
2 tsp pepper
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Photo Credit: Bon Appetit. com: Can grilled cheese ever be healthy?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
