Image by criana via Flickr

With all the different diet crazes around it’s sometimes hard to figure out what healthy meals consist of.  Do you eat carbs, no carbs, low cal, low fat? It’s all so confusing! Well I have found a very simple way to put together healthy meals. It’s as simple as remembering protein and produce.

When you are trying to put together healthy meals that will keep you healthy and aid you in losing belly fat ~ or any other kind of fat for that matter, you have to have both protein and produce.

The protein will give your body what it needs to hold on to and create muscle.  Without protein you will find you lose weight, but some if not a lot of your weight loss will be lean muscle weight.  Now I’m not talking about going over the top and eating an all protein diet. I am talking about making sure you have a small portion of protein at each meal.  It can be a small piece of chicken or fish, some nuts, a piece of cheese, even a tablespoon of peanut butter. However you do it, you have to have some protein with your meal.

Now on to the produce. This is simple enough, just a small portion of fruits or vegetables. Anything that comes in the fresh food aisle is fair game for this part. You can use frozen or canned produce, but it is absolutely best to use fresh fruits and vegetables as often as you possibly can.

You may have noticed the healthy meal equation does not include a starch. Now this threw me for a loop. I was raised to have meat, and something green (produce) and something yellow (starch) on your plate for every meal.  It’s taken me a bit to get over this one, but I realize I am feeling so much better and losing weight with the protein produce equation.

You will have more than enough carbohydrates in your fruits and vegetables, you really don’t need an extra starch on your plate.

Don’t get me wrong. I’m not saying you CAN’T eat all those yummy foods. You can, choose wisely, choose whole grain alternatives.   What I am saying is if you are in a pinch, just remember all you need is protein and produce.

It can be something as simple as a turkey sandwich and an apple for lunch. You could have a roasted chicken breast and some broccoli for dinner.

This works out especially well if you are following the concept of eating 6 small meals throughout the day. I had trouble making these meals small. I was having a full meal 6 times a day!  Whew, glad I figured that one out! Now snacks consist of a hard boiled egg and a piece of fruit or some nuts and fruit. Small meals through out the day will definitely add to your weight loss, and you will never feel hungry!

So if you are trying to find ways to put together healthy meals, remember two little words, protein and produce!

My husband is not a big fan of chicken breast. In fact, he doesn’t really like them at all. He thinks they are dry and much prefers higher fat dark meat.

I have been searching for some easy, basic recipes that fit in with the Fit Yummy Mummy plan. I find so many recipes, even if they only take 30 minutes to cook are too “out there” to feed my very picky husband.

Seeing how chicken is a mainstay of my diet, I have been looking for easy chicken recipes that are quick and delicious.

I found this Easy Chicken Piccatta Recipe and I was thrilled! (My very picky husband liked it too, and my toddler!)

Easy Chicken Piccatta Recipe

Protein: 4 – 3 oz chicken breasts

Produce: 1 can artichoke hearts packed in water, not oil marinade
1 package slicked mushrooms

More Stuff you need:  1/3 c. capers (I didn’t use them)
1/4 c.  fresh lemon juice
1 teaspoon minced garlic
1/4 c whole wheat flour
2 Tbsp Olive Oil

Here’s where it gets really easy!

1. Lightly dredge chicken in whole wheat flour. (Just coat it by flipping over a couple times)
2. Use a big skillet ~ cook your garlic in the oil over moderate heat (watch it, or your garlic will burn and then you have to start over) You want the garlic to be pale gold.
3. Add chicken. Brown chicken on both sides. (a few minutes on each side until brown and a little crispy)
4. Add lemon juice, artichokes, mushrooms and capers if you use them.
5. Put the lid on and let it cook on low for 30 to 35 minutes.  Go ahead and flip your chicken once while cooking, and pour some of the juices over your chicken to instill the flavor.  Your chicken should be white throughout when done, and the juices should be clear.

This recipe would be nice with a side of brocolli, and if you must have an extra carb (although there are  plenty in the veggies) you could do a side of brown rice, or put it on top of whole wheat pasta.

I found this recipe at Club Fit Yummy Mummy. It was an extra bonus Holly gave away. There are tons of other very easy recipes, that fit perfectly with the Fit Yummy Mummy plan.