Take Out The Stress This Meatless Monday
We’re all busy. Trust me, I get it!!!!
I know sometimes there’s no time to turn on the oven every Monday night….so I’m here to help!
While many of us have made the pledge to go meat-free every Monday (check out the benefits here), LIFE can get in the way of cooking up a nutritious meal for ourselves or our families. I’m taking away the stress this week so you can dial up ANYWHERE without the guilt this Monday…
PIZZA
Pizza is one of the most popular take out options, so if you’re dialing up tonight…be smart about it…pizza CAN fit into a healthy diet!
Thin will win! Order thin crust if you can to save major calories and carbs. While you’re at it…
Make it whole wheat. Most pizza places that claim to have “whole wheat” crusts use half whole wheat and half all purpose flour…so the taste does not change too much, but you’ll be sneaking in some extra nutrition. WIN!
Choose lean veggies. Fried eggplant isn’t the best choice for a veggie pie and neither are canned mushrooms (hello sodium bomb!). Don’t be afraid to ASK!!!!
Ask for half the cheese…or none! My dad’s a vegan, so we always order half of a pie cheese-free, and I often prefer these slices because I can sprinkle just a bit of parmesan on top and feel totally satisfied with way less fat and calories!
BLOT! No matter if there’s cheese or not, oil is almost ALWAYS added on top of pies. Blotting your pizza with a napkin can remove about HALF the oil & upwards of 100 calories!
ITALIAN
To start, order a large salad…chopped. It tastes better…I don’t know why! Starting with greens is a great way to fill you up & consume a mega dose of vitamins and minerals.
Ask for no bread! Many Italian places will throw in some Italian bread (for dipping) with any meal. When you order say “no bread, please” so you don’t even have to battle with this carby friend that’s calling your name.
Ask for half the pasta, more veggies.
Avoid cream-based sauces. Or get the sauce on the side and add enough, but don’t drown your pasta.
Stray from tradition. Many Italian take-out places now offer whole grain and gluten-free options so everyone can enjoy their pasta. Many gluten-free varieties are brown rice-, corn-, or quinoa-based pastas that boast more nutrition than the whole wheat options most restaurants offer.
CHINESE
You might be surprised how satisfying a veggie-centered meal with tons of flavor can be…and Chinese food has plenty of options that won’t disappoint!
Ask for any sauce “on the side.” YOU can control what you add to your food now, which will save you tons of sodium above anything else!
Steamed, not fried. This will instantly healthify any take out meal.
Brown > White. Up your fiber ante with minimal flavor change. If this is new for you and you cannot stand the flavor (although I love the heartier grain!), ask for half and half, and you can consistently up that ratio until your taste for brown rice takes over!
SUSHI
Click here for all you have to know about this Japanese favorite.
MEDITERRANEAN
This is one of the easiest cuisines to order-in for #MeatlessMonday meals because so much Mediterranean food is meat-free & delicious!
Hummus is a must! Protein & fat-packed, this is certainly not calorie-free, but packs TONS of nutrition! Just watch your PORTION!!
Tabbouleh-me! This bulgar-filled salad boasts health benefits from the grain, herbs (mint! parsley!), and water-filled veggies (cucumbers & tomatoes).
Dip it good. Mediterranean food is notorious for dips or mezze. When I lived in Israel I would often order several dips with whole wheat pita and a salad for a meal…it was light enough in the heat, but filling so I wouldn’t be hungry an hour later. Try baba ganoush (eggplant dip), turkish salad (a tomato-based veggie dip), or any other veggie-based dip.
**Watch out for: pita! This adds up….at 40 calories per quarter pita…those wedges can add up!!!!
MEXICAN
Chipotle is a great pick-up option on #MeatlessMonday because not only does it offer a plethora of meat-free & nutritious options (with calorie counts at most locations), but their food is from sustainable sources, so you can feel good about eating it too! Build your meal here to see where you can cut down. Generally, dinner should contain approximately 500-600 calories with at least 7g fiber and 15g protein!
Want a burrito? Make it a bowl! You’ll instantly save upwards of 300 calories from eliminating that wrap alone!!!
Halve the Guac! Avocados may contain healthy for you fat, but they really lay it on, so ask for only half the amount.
Brown > White (see Chinese note above)
Choose 1 carby topping. If you’re having rice, skip corn salsa, if you want a burrito wrap, skip the rice. You’ll save hundreds of calories your body doesn’t need!
INDIAN CUISINE
No more naan! I know it’s sooo good, but beware!
Avoid creamy sauces. These are an Indian staple, but tack on calories and fat.
Get Tandoori veggies…they’re just grilled with yummy Indian spices…can’t go wrong!
THE DINER/ALL-AMERICAN
Veggie doesn’t always equal nutritious…when it comes to burgers that is! Many take-out burger joints are not offering veggie varieties, but those can be calorie bombs and stuffed with non-nutritious fillers. If you don’t trust that veggie burger, try one of the ethnic food options from above.
Try breakfast for dinner. Eggs, whole wheat pancakes, or even waffles can be a great dinner option if you’re picking up from a local diner. Pack that omelette with veggies instead of meat on Mondays and get a side salad instead of fries!
Open face your sandwich. Eliminating that top slice of bread will save excess cals. Watch out for creamy dressings and sides (coleslaw & potato salad, I’m talking about you!!).
Have another cuisine that’s your favorite? Leave a comment & I’ll be sure to provide my tips for a healthy Meatless Monday meal!
PS — Happy Presidents Day!