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Always eat breakfast. Studies show that people who eat breakfast snack less during the day. Plan snacks... fresh fruit or raw vegetables are best. Cottage cheese sprinkled with cinnamon & some fruit make a nice light snack. Do some daily exercise. Maybe U could go for a daily walk with your Mom or a friend. Good luck.
First off, remember that to keep your metabolism up you need to eat every few hours. If you don't your body will go into starvation mode and start storing food as fat, which you are probably already aware of.
Good, wholesome, and filling meals include: Oatmeal! Like they say, this stuff really sticks to your gut. (In other words, it keeps you full for a long time. It's a complex carb, and your body needs time to digest it.) Yogurt! I live for this stuff. It works as a sweet substitution for a cookie when you have a sugar craving, and gets a milk serving in! I actually love to put a bit of yogurt on top of my oatmeal. It may sound a little strange, but people put milk and fruit on their oatmeal, so why not yogurt? I love trying different flavors in my favorite colors. It's fun!
Chicken breasts are awesome because not only are they low in calories, but you can cook them a bunch of different ways! Throw a couple in a frying pan with canned stewed tomatoes and a few tablespoons of balsamic vinegar for a quick, flavorful, and filling meal. Or fry some up with salsa, sprinkle with a bit of cheese, and roll up in a couple of corn tortillas for a yummy fajita! And don't forget your fruits and veggies. Experiment with cooking different combinations of vegetables in different ways, and you are sure to find some you enjoy. Throw a banana in a blender with a handful of strawberries, an orange, and some ice, and you have another alternative to satisfy a sweet tooth. Most of all, enjoy your new way of eating, knowing that you are doing the best possible thing for your body. Eating healthy can be delicious, and after a while you just may wonder how you ate junk in the first place!
Take chicken breasts and marinate them in Italian dressing, then bake or grill them. Salad is always good, and fresh vegetables, like beans. Fresh fruit. (Make a fruit salad). You need to start off by eating a breakfast that is high in fiber. Oatmeal is a good one. Followed by some sort of fresh fruit, and juice. Stay away from anything with white flour or white sugar.
This is rather short notice!!!! This will get you started for a week.... Ask more questions as you go.
Breakfast .... Cooked oats (or whole grain cold cereal)
low fat milk
fruit
snack piece of fruit or carrot sticks
Lunch Yogurt with fruit
and veggie juice
snack raw vegetable or fruit and a few peanuts
For dinner .... try eating with the family... smaller portions.
If you find eating with family is not practical ask specific questions for specific healthy meals such as ... What is a healthy way to cook chicken?
Snack whole grain cereal with milk.
Then the most important part of weight control is exercise.
Start walking 35 to 45 minutes every day. At first you can just stroll along. Each week walk a little faster and a little farther . You should reach your goal of 105 pounds in about 6 or 7 months.
I am assuming that at 14 you are not an experience cook... SOME of the recipes below are EASY ... all have very good directions.
Veggie Quiche
Start your day right with a quick veggie quiche â€" filled with cheese, spinach, and fresh vegetables. Add hot sauce for a spicier version. Enjoy with a cup of coffee, tea, or a glass of tomato juice.
More options:
Scrambled Eggs, Canadian Bacon, Spinach Frittata, Western Omelet, Yogurt, Coffee, Tea.
Grilled Chicken Salad
For lunch eat a grilled chicken salad on a bed of romaine with a delicious balsamic vinaigrette. Drink with a cold ice tea, diet soda, or sparkling water.
More options:
Chicken Caesar Salad, Cobb Salad, Roasted Portobello "Pizza," Poached Salmon, Seared Steak, Crab Salad, Veggie Antipasto.
Spicy Seared Tuna
For an elegant and delicious dinner, grill or sear fresh tuna with a spicy marinade. Serve with grilled vegetables, and salad.
More options:
Orange Roughy with Vegetables, Merlot Flank Steak, Broiled Lamp Chops with Mint Pesto, Roasted Chicken and Vegetables.
Options:
Laughing Cow cheese, turkey roll-ups, hummus and celery, tomatoes and cottage cheese, mixed nuts, and more!
Chilled Espresso Custard
Enjoy the rich, dark taste of espresso in this decadent baked custard.
More options:
Mocha Ricotta Crême (similiar to an Italian cannoli) and after Phase 2, Lime Cheesecake, Chocolate-Dipped Strawberries, and Pears
got this at south beach diet online
Fish is really good for you - try to eat it twice a week (my doctor says)
Breakfast:
Small glass of Orange juice
1 slice of toast
1 egg - you need protein
or
small glass of orange juice
bowl of oatmeal with a few raisens & walnuts
Snack:
Banana or apple
Lunch:
#1 Tuna sandwich with lettuce & non-fat milk w/fruit
#2 Homemade vegetable soup & big salad w/non-fat dressing
#3 Non-fat cheese sandwich w/lettuce, tomato & homemade soup in a thermos
#4 Non-fat cottage cheese salad w/fruit & soup in thermos
#5 Romaine, pear, walnut & feta cheese salad w/non-fat raspberry dressing w/slice of bread & thermos of soup
Afternoon snack:
#1 raw veggies w/non-fat ranch dressing
or
#2 non-fat cottage w/half of peach or pear
Dinner:
#1 one skinless baked chicken breast w/green vegetable (spinach is great or broccali) and one small baked potato or 1/2 of a large one.
#2 taco salad - line plate with tortilla chips or original Frito chips (not too many - a thin layer) sprinkle with Veggie Shreds "cheese" or non-fat cheese, then layer with chili or chili beans from a can, and top with shreded lettuce chopped tomato, chopped olices, green onions, salsa, avacado pieces, and non-fat dressing. I make my dressing with non-fat mayonnaise mixed with salsa. Yummy!
#3 turkey breast slice with mashed potato & non-fat gravy, green vegetable & salad.
#4 Fish sticks (3-4) (you might like crispy thin ones best) with lemon juice or malted vinegar, baked potato wedges, green vegetable (or green salad).
#5 Vegetable casserole w/ salad.
#6 Green Salad w/non-fat dressing and homemade French Onion Soup w/piece of French bread.
#7 Steamed rice & steamed veggies with peanuts (stir-fry style) w/soy sauce
SOUPS: make homemade ones because they are less expensive, more nutritious, and I've heard canned ones have too much salt and MSG which is really bad for you. Help your Mom make a big pot of each soup and freeze them into individual or family-size servings.
BEVERAGES: NO SODAS OR SUGARY DRINKS, NO ALCOHOL. Drink water, 100% pure juices, non-fat milk.
WATER: Drink 6-8 8 oz.glasses per day.
PROTEIN: from beans, chicken, turkey, egg, nuts (but don't overdo the nuts because they are high in fat and calories - just one handful is a serving. Beans are really good for you. Make a sandwich spread of mashed garbanzo beans, finely chopped celery, finely chopped onion, sweet or dill pickled relish, parsley, and non-fat mayonnaise. Season with black pepper and a little salt.
GRAVY: Make non-fat gravy with flour and chicken flavored broth disolved in water. Stir constantly to avoid lumps.
VEGGIES: Green veggies and raw carrots are a must - they are healthy and help your skin, too.
POTASSIUM: Eat a banana or serving of potato (one small one or half of a big one) daily.
MAYONNAISE - use non-fat only
DESSERTS: Non-fat ice cream or non-fat frozen yogurt or two non-fat fig newton cookies
SWEET CRAVINGS: eat a tablespoon of frozen juice concentrate
EVENING SNACK: air-popped only popcorn w/Molly McButter sprinkle or a melted non-fat buttery spread like "I Can't Believe It's Not Butter Spray."
I like allrecipes.com
Oh yes, my doctor also says walk 1/2 hour every day (even if it rains or snows!). Maybe you can get your Mom or whole family to go with you.
Find an activity you like like dance or yoga in you are not already in a phys. ed. class.
Blessings and love to you!
Have a look online for recipes :). You're asking a lot for people on a general answers web site to give you a list of meals and a heap of recipes on here to help you out :(.
Finding healthy recipes/meals online is easy... try www.google.com and then type "Healthy Recipes" in the search field to find what you want. If you want to narrow your search down you can always do things like "Healthy Recipes" + Chicken, etc, to find chicken recipes, etc...
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