Recovery Foods

This is a resource more for myself than anyone else. These are the foods that I tend to eat the most often, or would be comfortable eating at home, and I’ll be adding to this list throughout the next few weeks.

Meats:

  • Sliced ham (45 calories a serving, 6 slices)
  • Ground turkey (170 calories a serving, 112 grams)
  • Chicken (100 calories a serving, 112 grams) (Tyson Chicken Breasts)

Dairy:

  • Low-fat sliced cheese (45 calories, 1 slice) (Kraft 2% American)
  • Light vanilla soy milk(90 calories, 1 cup) (Silk)
  • Fat-free sour cream (20 calories, 2 TBSP)
  • Egg Beaters (30 calories, 1/4 cup)
  • Protein shakes (160 calories, 11 oz) (Pure Protein)
  • Greek Yogurt (120 calories, 1 cup) (Fage)
  • Low-fat yogurt (100 calories, 6 oz) (Weight Watchers)
  • Light Butter with Canola Oil (50 calories, 1 TBSP) (Land O’ Lakes)

Grains:

  • Sandwich Rounds (100 calories, 1 round) (Nature’s Own, Whole Wheat)
  • Oatmeal (100 calories, 1/2 cup) (Quaker’s Original, Instant)
  • Rotini (180 calories, 56 grams) (Ronzoni Healthy Harvest)

Legumes:

  • Low-fat refried beans (140 calories, 1/2 cup)
  • Peanut butter (200 calories, 2 TBSP)

Snacks:

  • Kudos Bars (90 calories, 1 bar)
  • Wheat Thins (130 calories, 16 crackers)
  • Cinnamon Toast Crunch (130 calories, 3/4 cup)
  • Pretzels (110 calories, 28 grams)
  • Rice cakes (70 calories, 1 cake)
  • Luna Bars (180 calories, 1 bar)
  • Trail Mix (280 calories, 2 oz)
  • Uncrustables (210 calories, 1 sandwich) (These are my LIFEBLOOD)

Fruit:

  • Cantaloupe (60 calories, 177 grams)
  • Pineapple (82 calories, 177 grams)
  • Strawberries (53 calories, 166 grams)

Veggies:

  • Green beans ( 20 calories, 1/2 cup)
  • Carrots (30 calories, 85 grams)
  • Tomatoes (27, 149)

Other:

  • Marinara sauce (70 calories, 1/2 cup)
  • Grape Jelly (50 calories, 1 TBSP)
  • Honey (60 calories, 1 TBSP)
  • Tea
  • Cinnamon
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