How to Vary Your Meals by Cuisine

 
How to Spice up Bland Meals!

I’ve wanted to write this blog post for so long!

Something that personally annoys me is honestly just the lack of total food choices πŸ˜‚ - like, can’t there be more fat options than cheese, bacon, avocado, nuts, and oil? (Of course there are a more than this - but it does feel limiting sometimes!).

SO here are a number of ways to make the same BASE meal different by cuisine type - Asian, Greek, Italian, etc.! It’s by no means a perfect list and I do make some generalizations, but I hope it’s helpful in some capacity :)



Greek

  • Salads with a tomato, cucumber, feta, olives, and onion, dressed with olive oil, vinegar, basil & oregano

  • Tzatziki sauce as your meal’s fat source - buy it or make it with (4 servings):

1 cup plain 2% yogurt + 1 medium cucumber, chopped as small as you can + 2 Tbsp olive oil + season with dill (fresh if you can get it) + dash of salt + tsp vinegar if you have any! + the juice of 1 lemon + 2 tsp minced garlic

Italian

  • Melt a slice of fresh mozzarella cheese over chicken, meatballs, you name it!

  • Using pesto sauce as your meal’s fat source

  • Season your meal with basil & oregano

  • Use canned, roasted tomatoes instead of tomato sauce - you can then count this as your veggies!

  • Use zoodles instead of pasta - the frozen pre-spiraled zucchini noodles I find work best

  • Make zucchini β€œlasagna” by scooping out the middle & filling with canned, roasted tomatoes and ground turkey




indian food

Indian

  • Look for whole wheat naan in your grocery store (or make it yourself!)

  • Add spinach to your cooked meals - frozen spinach works well!

  • Look for chutney or masala sauces in your grocery store - my rule of thumb is to generally add no more than 50 calories of a sauce to a meal - so just be mindful of that if calories are important to you

  • Add ginger, cumin, coriander powder, red chili powder, and tumeric as spices




Mexican

  • β€œOpen-faced” (with 1 or just fewer tortillas, eating mostly the insides!) fajitas and burrito bowls are definitely my go-to’s here - make them with tomato salsa, some cheese, grilled meat, and lots of stir-fried veggies

  • Make nachos with 1 serving of whole grain chips

  • Use chili powder, crushed red pepper, oregano, and garlic and onion powders







American

  • Eat your burgers or hot dogs open-faced (using half the bun), in a lettuce-wrap, or without any β€œbun” at all!

  • Make zucchini β€œfries” by baking cut-up zucchini strips with grated parmesan cheese and salt & pepper in the oven (at 400 degrees for 15-20 minutes - or use an Air Fryer - seriously makes them soooo good and crispy)

  • Fill your plate with cut-up veggies like carrots and celery instead of chips or pretzels





Asian

  • There are so many different Asian varieties! I’m of course not doing them enough justice - but here is an overview of things to do

  • Have rice or stir-fried cauliflower rice (I like to make mine with grated parmesan cheese and everything bagel seasoning) as a side

  • Make a stir-fry with snap peas, carrots, and broccoli

  • Use low-sodium soy sauce, hoisin sauce, sesame seeds, and seasonings such as cinnamonfennel, ginger, and nutmeg

  • Make a DIY poke bowl with smoked salmon, edamame, and cucumbers

  • Make it Hawaiian by adding 1/2-1 cup pineapple to your stir-fry’s

  • Make fried rice with eggs, regular or cauliflower rice, and cut-up small veggies



Let me know what cuisines I missed that you’d like to see and I’ll add them!

AND!

If you are looking for the EASIEST and most realistic weight loss program - that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) - check out my program HERE!




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