Bender Fitness: Diet Bet Sample Meal Plan

Hi Everyone!

This is a basic, sample meal plan.

This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it.

You know yourself best. If something is a trigger food for you try to avoid it. (For me it’s Wheat Thins and Hummus. If I sit down in front of the TV with new packages of those two items I can polish them off! PS Don’t eat in front of the TV-it is directly linked to increased calorie consumption). Learning to recognize portion sizes and how they relate to “serving sizes” listed on the packages of your food is one of the most important steps to creating a healthy diet.

Good luck! I can’t wait to see all of you hit your goals! You can find plenty of other healthy recipes HERE. Remember, this is a guideline, not a rule book.

Melissa

PS A diet isn’t about being hungry! You should be eating enough to stay satisfied throughout the day, while focusing on making healthy choices.

You may also enjoy: Bender Fitness Bikini Competition Diet, Abs Are Made in the Kitchen: Meal Prep and Melissa Bender Diet

Check in on Facebook, Instagram or Twitter to let me know how you’re doing with your goal!

Sample Meal Plan

-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)

Optional: 15-20 Minutes of exercise prior to breakfast

Breakfast:

-Half cup oatmeal (measured uncooked-cooks to about 1 cup)

-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)

-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)

-optional 1/2 cup fruit

-Alternate: Protein Pancakes

-Coffee or Tea

(about 300-400 calories)

Have some Water

Snack (about 3-4 hours after breakfast)

-Small Apple or handful of nuts or Nonfat Yogurt

(100-200 calories)

Water (about 1 hour before lunch 8 oz)

Lunch:

-Leafy Green Salad with Mixed Vegetables

-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans

-Healthy Fat (Avocado or Oil Based Dressing)

-Dressing should be Oil Based or Low Fat Version

-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato

***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)

(400-500 calories)

Water

Snack: (choose one)

-Banana with 1 tablespoon PB or Almond Butter

-Protein Bar or Protein Shake (can be taken immediately pre or post workout)

-Dark Chocolate (70% cacao)(1 small serving)

-Greek Yogurt

-Hummus and Veggies

-Coffee or Tea

–Protein Blended Chocolate Coffee Frappucino

-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie

(150-200 calories)

Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night).

Dinner:

-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)

-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)

-1/2 cup brown rice or whole grain pasta

(400-500 calories)

Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)

-Apple Slices with Honey

-Dark Chocolate (1 small serving)

-Berries with a little bit (2 tablespoons) whipped cream

-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie

(100-150 calories)

Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat.

Balsamic Chicken with Mashed Sweet Potatoes Recipe

Hi Everyone!

I enjoyed this recipe so much that I had to share it. 🙂

I made this for dinner, and enjoyed the leftovers for lunch for two days afterward. Normally Jesse isn’t a fan of sweet potatoes, but he loved them mashed. The sweet potatoes would make a great healthy addition to your Thanksgiving table in a few weeks. On days focused on indulgence it is great to have some healthy alternatives available.

The recipes are below!
Melissa

Balsamic Chicken

Ingredients:

4 Chicken Breast

4-5 Cloves of Garlic

1 cup fresh Basil

1 tablespoon Olive Oil

2 Tablespoons Balsamic Vinegar (use less for lighter flavor, more to increase the taste)

1/4 cup water

1 cup sliced Mushrooms (I used one whole package of baby bella mushrooms)

1 pack Cherry Tomatoes (sliced)

1 medium Onion sliced

-Pre-heat over to 375 degrees.

-In a blender combine: garlic, basil, olive oil, vinegar, and water. Blend until pureed.

-Place chicken breasts in baking dish with mushrooms, cherry tomatoes, and onions. Pureed mixture can be poured over the entire dish or directly over the chicken.

-Bake until chicken is baked completely through (approximately 30-40 minutes).

Mashed Sweet Potatoes

*I made enough sweet potatoes for 7-8 meals.

Ingredients:

-3 Large Sweet Potatoes (3 lbs)

-1.5 tablespoons butter (optional)

-3/4 cup skim milk

-4-5 tablespoons Plain Greek Yogurt (0% fat)

-Salt and Pepper to taste

(milk and greek yogurt proportions can be varied to achieve your desired mashed potato texture. Add ingredients slowly as you mix potatoes.)

(*for a more savory version of these potatoes add 3 cloves of garlic, lightly sauteed in the butter before adding to potatoes).

-Peel and cube sweet potatoes. Place them in a large pot, cover with water and boil until tender. Potato pieces should fall off of a fork when speared. Do not over-boil or potatoes will become mushy.

-If using garlic saute in butter.

-Return potatoes to pan.

-Add milk, and Greek yogurt. Mash potatoes until desired consistency is achieved. (I used an electric hand mixer, and added milk and Greek yogurt slowly. I increased the creaminess by adjusting the amount of Greek Yogurt to the proportions listed in the recipe).

-Salt and Pepper to taste.

Serve and enjoy!

Bender Bikini Competition Diet

Hi Everyone,

Since competing in my first NPC Bikini Competition and sharing my training here, I have received a lot questions about my diet.

There are a lot of scary and dangerous diet plans out there, especially when it comes to the world of fitness and physique competitions. People often go to extremes to get the physiques that you see on stage.

I used a completely different approach to my diet and training than you typically see. I never stepped foot in a gym, and did all of my workouts at home. Also, the lowest my caloric intake ever went was about 1800-1900 calories per day. That is lower than my normal calorie consumption, but not dramatically. I averaged between 1900-2000 calories per day over the course of my 12 week prep. Some days my calories were 2200-2400.

Lunch packed for work:
Tilapia, fresh baby spinach, tomatoes.
Sweet Potato, zucchini, squash, eggplant.
Granny Smith Apple.

A diet is not necessarily about restricting calories, it’s about determining what type of fuel your body needs. I was never hungry during competition prep. When I stepped on stage I wasn’t drained, I felt healthier and stronger than ever.

The biggest change I made was cutting out sweets for the last 6 weeks. I satisfied my sweet tooth with healthy options like fruit, and recipes like this one: Peanut Butter Oat Stuffed Baked Apples. I also cut out my french vanilla coffee creamer, and used Almond/Coconut milk instead or a homemade clean coffee creamer.

I have shared my meal prep, grocery list, and a typical day of meals during my competition prep.

I also logged a majority of my meals during competition prep. I am sharing some of them below. *I logged my food at the end of the day instead of pre-logging because I wanted to be sure I was following my bodies hunger signals and not getting to caught up on the numbers.

You will see that my diet stayed consistent throughout my prep. I did not carb deplete, but I did focus on getting a lot of my carbohydrates from vegetables.

If you are preparing for a competition please remember to focus on keeping your body healthy throughout your prep. Your diet should be individualized to your needs, but you should never feel like you are starving. Food is nourishment and fuel for everything you do.

Example 1 (5 days Out from Competition):

Breakfast:
Coffee with Organic So Delicious Unsweetened Coconut Milk
100 Calorie Whole Wheat Flat Bread Roll
1 Large Egg
Fresh Baby Spinach (on my egg sandwich)

AM Snack:
Fruit and Nut Trail Mix Bar

Lunch:
2 Cups Baby Spinach with 5 Cherry Tomatoes
2 Cups Baked Spaghetti Squash
4 oz Boneless Skinless Chicken Breast
2 Stalks of Celery with Smucker’s Organic All Natural Peanut Butter (2 Tbsp)
1/2 Cup Black Seedless Grapes

PM Snack:
Green Smoothie (This recipe minus the kiwi: She Hulk Smoothie Recipe)
Included:
1/2 cup almond milk
1/2 cup coconut milk
1 cup 0% Greek Yogurt Plain
2 cups spinach
1 tablespoon almond butter
1/2 Banana

Dinner:
Quinoa Vegetable Pilaf (Quinoa, spinach, cherry tomatos, eggplant, zucchini, onion, tomato, extra virgin olive oil)
Boneless Skinless Chicken Breast with 1 tablespoon cream of chicken soup

Example 2: (2 Weeks out from Competition):

Breakfast:

Coffee with Unsweetened Vanilla Coconut Milk

2 Slices Ezekial Bread with 1 Egg and Baby Spinach

Plain 0% fat Greek Yogurt mixed with 2 tablespoons of PB2

AM Snack:

Fit and Active Double Chocolate Protein Meal Bar

Lunch:

4 oz Boneless chicken breast

Fresh Baby Spinach with Cherry Tomatoes

5 Stalks of Asparagues (baked with olive oil)

1/2 Acorn Squash (baked)

2 oz baked sweet potato

Granny Smith Apple

After Work Snack:

1 Slice Ezekial Bread

2 Tablespoons Smucker’s Organic Natural Peanut Butter

Dinner:

4 oz baked Chicken

2 oz baked Tilapia

Zucchini sauteed in olive oil

Sweet Potato Chips

Example 3 (4 Weeks Out for Competition):

Breakfast:

Coffee with Unsweetened Almond Milk

Egg Sandwich on Whole Wheat 100 Calorie Flat Bread

Spinach

1 tablespoon of hummus

1 Homemade Gluten Free Protein Muffin (10/10 Protein Muffin)

AM Snack:

Kashi Dark Chocolate Coconut Granola Bar

Protein Muffin

Lunch:

Salmon Salad with Baby Spinach and cherry tomatoes

Granny Smith Apple

Greek Yogurt mixed with Almond Butter

After Work Snack:

Ezekial Bread with almond butter and half of a banana

Dinner:

Tilapia in a Whole Wheat Tortilla with Greek Yogurt (in place of sour cream)

Baby Spinach

Salsa

Sweet Potato Tortilla Chips

Tilapia, Whole Wheat Tortilla
Salsa, Baby Spinach
Greek Yogurt

Example 4 (8 Weeks Out from Competition):

Breakfast:
Coffee with Unsweetened Coconut Milk
Maple Brown Sugar Oatmeal with fresh Walnuts
Fit and Active Chocolate Peanut Butter Protein Meal Bar

AM Snack:
1 Slice Whole Wheat Bread
1 Tablespoon Smucker’s Natural Peanut Butter

Lunch:
Crockpot Spinach and Tomato Chicken 1.5 cups
Walnut and Spinach Salad
Granny Smith Apple

After Work Snack:
Peanut Butter Greek Yogurt with dark chocolate chips

Dinner:
Sushi (A mixed combination)

After Dinner Snack:
Almond Coconut Milk
Crunch Cranberry Almond Multi-grain cereal (1 cup)

Bender Ab Challenge and Food Log Day 3

Hi Everyone!

The video above is Jesse’s ab challenge. The exercises using the dip station were from his ab challenge yesterday, and the bicycle and cheek to cheek plank were from his workout today. He also added to the challenge by doing all of the ab moves from my workout tonight. That one is still uploading, but I will share the link when it’s ready.

Today is day 3 of my no sweets challenge. It was a lot harder today because we had a birthday party at work! That meant someone brought in a giant cookie cake, and chocolate thumbprint cookies. We also had all kinds of dips (which I did partake in) and I brought the salad. I tend to bring something healthy to all events so that everyone has options. Also, even when you are indulging it’s good to fill yourself up with a something healthy so you don’t over do it on the unhealthy items.

So here is my food log, and today’s workout will be posted as soon as it’s done uploading!

Breakfast:
Udi’s Gluten Free Whole Grain Bread (2 slices)
Egg Whites
Spinach
1/3 Aldi Light Spreadable Cheese Wedge
Coffee with Coconut Milk

Lunch:
Baked Tilapia with shrimp, corn and tomatoes (left overs from dinner last night)
Buffalo Chicken Dip
Spinach Artichoke Dip
Flatbread Crackers
Tortilla Chips

After Work Snacks:
Spinach, Banana and Peach Smoothie (with a bit of coffee thrown in)
Peanut Butter Greek Yogurt

Pre-Workout Snack:
Udi Whole Grain Gluten Free Bread (1 slice)
1 tablespoon of natural peanut butter

Dinner:
Whole Wheat Penne Pasta (1 cup cooked)
1/2 cup tomato basil sauce
3 artichoke hearts
3 kalamatta olives

Totals:
Calories: 1996
Carbs: 191 grams
Fat: 74 grams
Protein: 127 grams
Fiber: 27 grams

Day 2: Abs Are Made in the Kitchen Food Log

Hi Everyone!

Today is Day 2 of my food logging/no sweets challenge. It’s been a good day! My energy is so much better. I didn’t even need my afternoon cup of coffee. 🙂

No sweets cravings today. I am feeling great physically and mentally.

Jesse is meeting one of our friends for a workout tonight. He is going to show me the core workout moves he does when he gets home. Our friend is a former Marine, and current police officer, and he said he has some great moves to share with us.

Thank you to those of you who shared recipes today! Team Bender member, Haley, inspired my dinner when she shared her photo/recipe. (Thanks Haley!) I love cooking, and finding fun and healthy recipes to try out. I have also pinned a ton of recipes lately on my pinterest page: www.pinterest.com/BenderFitness.

So here is my food log. My first two meals were almost identical to yesterday.

Breakfast:
(Egg Sandwich, Coffee with Unsweetened Coconut Milk)
1 Egg
Whole Wheat Sandwich Thin
Spinach
1/3 25 calorie cheese spread

AM Snack:
Snuck into my lunch and had a few celery stalks dipped in PB Greek Yogurt.

Lunch:
Fresh Baby Spinach Leaf salad with cherry tomatoes
1/2 Avocado with egg, spinach and cherry tomatoes
Peanut Butter Greek Yogurt
2-3 Stalks Celery
Fresh Cut Pineapple (about 1 cup)

Peanut Butter Greek Yogurt, and freshly cut Pineapple

After Work Snack:
Aldi Chicken Salad Kit (1 serving crackers and chicken salad)
1 Slice Udi’s Gluten Free Whole Wheat Bread
1 tablespoon natural PB

Dinner:
Baked Tilapia and Shrimp with lemon juice and Old Bay
Sliced Roma Tomatoes
Corn (I used sodium free, canned. Fresh would be even better)
Tortilla Chips
(*Jesse ate his as a soft taco with spinach leaves and Greek yogurt)

Baked Tilapia, Shrimp, Tomatoes and Corn in lemon juice and old Bay.

After Dinner Snack:
Spinach, Peach and Banana Smoothie

Totals:

Calories: 2129

Carbs: 201 grams

Protein: 162 grams

Fat: 82 grams

Fiber: 30 grams

Posts You May Like:

1 Month Challenge

Day 1: Tighten Up/Food Log Challenge

Baked Egg and Avocado Recipe

Packing Lunch for Healthy Success

Hi Everyone,

I am giving you a sneak peek into my lunch box for tomorrow. This meal took less than 5 minutes to put together (the chicken was left over from dinner last night).

Planning your lunch, and putting it together the night before can help you successfully make healthy choices even when you are on the go. You are ensuring that you have something healthy that will give you energy for the day, and prevent mindless snacking, or poor meal choices.

For lunch tomorrow I am having Avocado Curry Chicken Salad, fresh spinach, mini cucumbers, cherry tomatoes, and a whole wheat sandwich thin. I will also bring an apple, and plenty of fresh water. You can click on the link above for the recipe. If you’re not a fan of spices, leave out the curry.

A little bit of preparation will save me time and stress tomorrow morning when I am heading out to work. Plus, I know that I have a healthy and delicious meal that will give me energy during the day.

I would love to see what you are packing in your lunch! Post a picture on my facebook page: www.facebook.com/MelissaBenderFitness

See you tomorrow with a new workout!

Melissa

Less than 24 Hours Until My First NPC Competition

Hi Everyone,

I have been sharing my competition journey with everyone for almost 12 weeks now! I can’t believe how quickly time flies, and how close I am to competition day. In less than 24 hours my competition will be over!

This week has been really hectic. I apologize for not being able to share any workouts. The week before a bikini competition is filled with appointments!

Wednesday I got my nails and toenails done, and had my first spray tan appointment. For my mani/pedi I kept it easy and got a french manicure. I have come to think of the spray tan as stage makeup.

I had my second spray tan Friday night, for my Saturday show. The tan looks insanely dark in person, but on stage it will keep me from looking washed out in the lights. Here is a picture of me looking exhausted and overly tan. I am not allowed to take a shower until after the competition. This is no fun for two reasons. One, I really want a shower and I think the tan smells funny. Two, it means no workout for me because the sweat will mess up my color.

It is very strange to me that I have worked out far less this week than I normally do. Between work and all the last minute appointments to get ready for the show (and the shower/sweat restrictions) there has been no time.

The tan definitely helps your muscles pop, and helps even out your skin tone.

As far as diet, I have made a few changes this week. I am focusing on staying below my normal intake of sodium and sugar. It is hard to stay below the daily recommended serving of sugar, because I typically eat a lot of fruit. The daily recommended serving of sugar per day is 39 grams. For the past two days I switched my normal egg sandwich on a whole wheat sandwich thin for egg whites, and a half cup of oatmeal in the morning.

I have been drinking a green smoothie daily (click the link for the recipe. I omitted the kiwi this week.) I am also eating about 150 grams of carbs per day. I did not eliminate dairy, and have been having Greek yogurt every day. I have been craving peanut butter (it’s one of my favorite foods, but I have been even more hungry for it than normal!) I have been putting PB in my smoothies, mixing it with Greek yogurt, or even just eating a spoonful for a snack. I am still eating 1800-2000 calories per day.

I will be posting a more thorough breakdown of my diet this week, as well as a breakdown of the day of the competition.

I can’t wait!
Melissa

Eat Like Bender! A Typical Day of Meals

Hi Everyone,

By popular request on my facebook page, I am writing about my diet. I have given you a glimpse into my meal prep with photos in my post: Abs Are Made in the Kitchen. I have shared my grocery list: Melissa Bender’s Grocery List, which also has pictures of some typical meals. You can also see meal pictures on my Instagram page.

Whatever I meal prep on Sundays I tend to eat for lunch during the week. Below is a sample day of eating. It is pretty typical. The veggies may change. (I love vegetables)! Sometimes I crave a bowl full of broccoli or mixed veggies with a touch of marinara sauce.

I average between 1900-2000 calories per day. I eat/snack all day long. I am hungry every few hours, so I bring a lot of food to work with me. I have chicken and salmon salads pre-packed in my fridge right now. I have one for lunch Mon-Friday and some weekends. I always keep a granny smith apple in my lunch (which I may have as a morning snack, with lunch, or afternoon snack. I listen to my bodies hunger signals). I also drink 10-12 glasses of water per day.

There is no trick or crazy diet technique. I try to eat primarily foods that are unprocessed. I cook/prepare almost all of my meals at home. I eat when I am hungry, and try to make healthy choices. I incorporate all of the food groups into my diet. I am super busy so I don’t spend a lot of time in the kitchen. I try to keep meal prep simple.

Here’s a glimpse into what I eat.
Melissa

Breakfast

-Whole Wheat Sandwich Thin or Ezekial Low Sodium Bread
1 Egg
Fresh Baby Spinach
Hummus

-Or Oatmeal with Maple Brown Sugar and Fresh Walnuts. (If I have oatmeal, I have my breakfast sandwich as my 10 AM snack).

-Coffee with Coconut Almond Milk (unsweetened) or Unsweetened Vanilla Almond Milk

Snack
-Apple, Orange or Banana
-or Trail Mix, Granola, or Triscuits
-or Breakfast Sandwich

Lunch

-Chicken or Salmon
-Fresh Baby Spinach Leaves
-3-4 Cherry or Grape Tomatoes
-Peanut Butter Greek Yogurt
-Veggies (whatever I have prepped for the week)
-4 oz Sweet Potato (sometimes)

Snack

-Banana sliced in half with Organic Peanut Butter
-or PB Greek Yogurt (if I didn’t have it for lunch)
-or PB Bread
-or Green Smoothie

Dinner
-Salmon or Chicken
-Broccoli

Snack
-Cereal (Raisin Bran or Shredded Wheat) (about 1 cup)
-Coconut Almond Milk
-or Bowl of Veggies, plain or with red sauce.

Note: These are not the only foods that I eat. This is an example of a typical day of eating. Over the next few days I will try to remember to take pictures of my food to share with you. I will try to share a week’s worth of meals.

Below are two pictures of alternate dinners I have had recently:

Tilapia or Salmon Soft Tacos

Protein Pancakes

Abs Are Made in the Kitchen: Meal Prep

Hi Everyone!

I am going to give you a glimpse into my Sundays. Sunday has become the day when I prepare to eat healthy all week long. It makes mornings, and packing my lunch for work much easier. Plus it gives me plenty of healthy options that I can grab on the go, and helps stave off unhealthy cravings.

I have also implemented Slow Cooker Sundays. I use the crockpot and make something for dinner, that I will also enjoy for leftovers during the week.

So what did I prep? I’m glad you asked!

I usually bake some chicken, fish, or both. This week I did chicken, and made Seafood Stew in my crockpot.

Baked Vegetables, Baked Sweet Potatoes, Chicken, and Butternut Squash Medley

I recently started measuring out portions of some of my foods. I weighed my chicken, and separated it into 4 oz. portions that I can easily grab or add to my lunch. The container’s with the blue lid I typically add spinach leaves and some grape tomatoes to make a quick chicken salad. Other times I toss the chicken with some vegetables, or even make an avocado chicken salad (click for the recipe).

I cut up the chicken breast to make it easy for lunch, plus it can be added to a quick stirfry during the week if you want to make a fast dinner.

I also baked two trays of vegetables. I love veggies, and I like to have some type of vegetable with every meal. These are my trays of vegetables before they went in the oven.

The top photo is butternut squash, onions, and grape tomatoes. When I put the tin foil down I lightly brushed it with extra virgin olive oil. On top I lightly sprinkled some coconut oil. I incorporate healthy fats into

my diet. When cooking the squash I covered the dish with tin foil to allow it to soften.

The second photo is zucchini, asparagus and grape tomatoes. I lightly brushed olive oil on the tin foil before baking, and then I added a touch of fresh ground pepper, and fresh ground sea salt. Delicious, and easy. I baked both veggie dishes at 375, at the same time as I was baking my chicken and sweet potatoes.

I don’t do anything special with my sweet potatoes. I poke them with a fork, set them in a glass dish, and cook until they are slightly soft to the touch (I wear my oven glove while testing this. Don’t get burned!) To make sure they are ready for lunch I cut them in half. One serving of sweet potatoes is 4 oz. Usually I just bake small sweet potatoes, and guesstimate them to be around 4 oz. Today I baked larger potatoes, and weighed them. Cutting it in half gave me a 4 oz serving.

4 oz serving of Sweet Potatoes

When the squash was almost done cooking I added some fresh baby spinach (Kale is another great option), walnuts, and dried cranberries. It’s also delicious with some feta, but I didn’t have any today so I left it out. This is one of my favorite side dishes, and it’s also great as a vegetarian meal, or with some chicken thrown in.

The roasted veggies looked delicious when they were done cooking. In the summer I love making grilled vegetables, but they are just as good in the oven.

My crockpot meal tonight was fantastic. I made a Seafood Stew, and served it over brown rice. I have plenty leftover for the week. This meal was quick, and easy, and I will be sharing the recipe on my blog so check back for that!

Shrimp, Tilapia, and Veggies over Brown Rice.

When I pack my lunches all week I will have plenty of nutritious, filling, and tasty things to chose from. Plus, if I don’t have a lot of time I can keep dinner simple by throwing some chicken or fish in the oven, and still have some great vegetables ready to go on the side.

That was a peek into my meal prep, and diet. I will also be sharing some examples of what a typical day of meals looks like.

Have a great night!

Melissa

Melissa Bender’s Grocery List

Hi Everyone,

I was recently asked if I could share my grocery list. I have mentioned before that I try to keep healthy foods on hand at my house, because it makes eating well much easier! As graduate students Jesse and I have also had to keep foods that are both easy/quick to make, and affordable.

Eating healthy on a budget can be a challenge, but I think Jesse and I manage to do pretty well. Of course I switch things up sometimes, but I am going to share the basic items I try to keep my house stocked with.

I do want to say that eating organic and fresh is an excellent option, but as of right now that’s not always realistic or affordable for us. I am sharing the foods that have gotten us through school, on a budget.

I used to have a vegetable garden that I miss dearly (eggplant, tomatoes, zucchini, watermelon, fresh deliciousness!) Now that we are finished with grad school I look forward to planting again, and eating more fresh foods (Hello Farmer’s Markets!!!)

Always in Our House:

Fresh Baby Spinach leaves

Small Granny Smith Apples

Red or Purple Grapes

Bananas

Broccoli (fresh or frozen steamable)

Frozen Mixed Veggies (I like the Healthy Colors Market Blend Veggies)

Frozen Boneless Skinless Chicken Breasts and/or Chicken Tenders

Frozen Salmon (we also get Tilapia sometimes)

Frozen Shrimp

Eggs

Cooked Grilled Chicken Breast Strips

Vanilla Soy Milk

Vanilla Unsweetened Almond Milk (35-40 calories)

Coconut Almond Milk Unsweetened

French Vanilla Coffee Creamer (I know, not the healthiest, but I love it)

0% Plain Greek Yogurt

Lowfat Vanilla Yogurt

Hummus

Tuna Fish (I ussually get the pouches because they are easy to pack/bring along for lunch in a sandwich or salad)

Coffee

Organic Natural Peanut Butter

Organic Almond Butter

Whole Wheat Bread (Loving Ezekial Bread lately!)

Whole Wheat Sandwich Thins

Cereal (Shredded Wheat, Raisin Bran, Fiber One cereals, many kinds)

Instant Brown Rice

Whole Wheat Pasta (rotini, penne, and thin spaghetti)

Marinara Sauce or Tomato Basil Sauce

Canned Sliced Mushrooms

Protein Bars (Fit and Active)

Wheat Thins

Oatmeal (Steel Cut, and Quick Cook)

Stevia in the Raw

Various Green Teas

Cocoa Powder

Dark Chocolate Chips

Extra Virgin Olive Oil

Balsamic Vinegar

Honey

Chicken Broth

Nuts (almond, cashew, peanuts, pistachios)

Frequently In Our House

Fresh and Frozen Strawberries

Frozen Blueberries

Various Fresh Fruits (depending on sales, pineapple, blueberries, raspberries, etc)

Avocado

Eggplant

Zuchinni

Squash (various types: acorn, spaghetti, butternut)

Asparagus

Feta Cheese

Sun Dried Tomatoes

Bagel Thins (whole wheat)

Celery

Cherry Tomatoes

Whole Tomatoes

Baby Carrots

Black Olives

Various Frozen Veggies (brussel sprouts, asparagus, green beans, mixed veg: good things to keep on hand so you have quick options and don’t have to resort to fast food when you’re in a hurry!)

Cheese (Brie, brick cheese, light spreadable cheese wedges, whipped cream cheese)

Almonds (used to always be in the house, but Jesse got sick after eating too many!)

Quick Cook Meals (IE frozen veggie stir-fries that we can add whatever we want to)

Canned Coconut Milk (I like to make fresh green curry stir-fries with this)

Artichoke Hearts

Whole Grain Tortilla Chips

Whole Wheat Wraps

Salsa

Unsweetened Apple Sauce

We do buy other things, but these are the things that can be found most frequently in my kitchen. I try to keep healthy options on hand. Below are pictures of very typical meals in our home. We also do a lot of snacking. Cereal, peanut butter bread (with a touch of honey if I am craving sweets), and peanut butter greek yogurt (in my recipes section) are typical snacks for me. I do enjoy baking, and I try to make healthier versions of traditional baked goods like Fat Free Whole Wheat Blueberry Muffins (made with greek yogurt and applesauce). All of the recipes that I have shared are things we would typically eat at home.

If you guys have any delicious recipes or ideas that you use at home, please feel free to share!

Melissa

PS I do most of my shopping at Aldi’s because they have really great prices, and lots of options.

Plain Tuna with Cheese Spread, and fresh Spinach on a Whole Wheat Sandwich Thin with a side of Fresh Pineapple

Balsamic and Honey Grilled Eggplant with fresh Spinach and Hummus on a Whole Wheat Sandwich Thin with Red Grapes

Grilled Chicken with Steamed Broccoli, and homemade green tea with a frozen fresh fruit skewer (pineapple, blueberries, and red grapes)

Grilled or Baked Salmon over fresh Spinach with red Grapes and Sun Dried Tomatoes

Fresh Spinach with Market Fresh Steamed Veggies and Sun Dried Tomatos (Listed in my recipes, and super quick/easy)

Grilled Salmon with Mixed Veggies and Extra Virgin Olive Oil

Baked Chicken with Steamed Broccoli

Baked Eggplant with fresh Spinach and Tomato Basil Sauce

Salmon with Brie Cheese, fresh Spinach and Green beans (seasoned with some old bay and lemon pepper)

Green Curry Shrimp and Vegetable Stir-fry over Brown Rice

Veggie Stuffed Omelette with 1 egg and 3 egg whites. Stuffed with Spinach, Mushrooms, diced Tomatoes, and Veggie Slice Pepper Jack Cheese.

I really LOVE sushi. This is a mixed plate (Salmon, Tuna, Shrimp, California Roll)

Fresh Spinach, avocado, red grapes, sliced chicken. (I didn’t use dressing, but if I did it would be plain balsamic vinegar or freshly squeezed lemon)

Whole Wheat Wrap, Spinach, Feta, and Chicken

Whole Wheat Wrap, Spinach, Chicken, Avocado and Red Grapes

Melissa Bender Diet

Hi Everyone,

Many people have been asking about my diet. I am going to share some pictures to give you an idea of what I eat, and list some foods that I might have on a typical day.

Any of the recipes that I share on my blog are things that I would normally eat.

Breakfast:

A very typical breakfast for me is 1-2 eggs, fresh spinach leaves, and a whole wheat sandwich thin with a little bit of cream cheese. I also have a cup of coffee (a big cup!) with french vanilla creamer. In this picture I had steal cut pumpkin oatmeal. If I am really hungry I might have Peanut Butter Greek Yogurt (but I generally save that for lunch). I also have about 16 ounces of water.

At lunch I generally have a salad. The one in the picture above is pretty typical, but I might have chicken or tuna instead of salmon. Obviously I really like fresh baby spinach, I put in some red grapes, and sun dried tomatoes. Sometimes I add sliced strawberries, and some sliced almonds or sesame seeds. I also have a small green apple, and a cup of yogurt. Sometimes I have vanilla yogurt with some fresh fruit and granola. Other times I have the Peanut Butter Greek yogurt (1 cup) in the recipe link above.

I also bring some nuts or a granola bar, and an extra apple or banana with me for a snack. I am usually hungry before lunch, and on my way home from work, so I make sure I have snacks. I also have another 16 ounces of water, and have generally had a bottle of water with lunch, and another throughout the day. If I am still hungry when I get home from work I have a slice of whole wheat bread with some peanut butter, or a small bowl of cereal.

This is a picture of a dinner I had recently. In this picture I am having salmon and mixed vegetables. We also had some egg rolls with dinner this night. Normally I wouldn’t have salmon for both lunch and dinner. One would be chicken. Some type of whole wheat pasta, or brown rice would be typical additions to our evening meal. Another typical dinner would be whole wheat penne with tomato basil sauce, spinach leaves, and mushrooms. I will also have more water with dinner.

If I am still hungry in the evening I have some more veggies, cereal, yogurt, or frozen banana “ice cream.” I may make that tonight to share some pictures and the recipe. It’s not uncommon for me to snack on some Triscuits or wheat thins at some point during the day.

That’s a pretty typical day for me. I will try to take some more photos of my meals. I listen to my body, and eat when I am hungry. I eat many times throughout the day, and I drink water all day long.

Hopefully this gives you an idea of my diet. I try to eat many veggies, and whole foods. I also like to prepare extra salmon, chicken, or pasta (whatever we have for dinner) so I have some to bring with me to work the next day. Eggplant is another common dinner item at my house.

If you guys have any questions let me know!
Melissa