10 Healthy Meal Recipes-1
The current times call for more than one functioning professional in the family. Every one is career oriented and financially active because all of us love our financial independence and personal freedom. More than 58% of women aged above 16 in the U.S are either doing work or looking for work. But with every profession comes an work-related hazard. But this danger becomes an excess baggage in case of women simply because they have a double work schedule- office and residential. But delayed by the hectic time-table and household chores, we often forget our own wellness end up missing meals or eating quick holds and fast foods such as pizzas and burgers. But, to keep things in order, we must first make healthy changes to our life style and chalk out a healthy and well balanced eating plan.17 Greatest Diet Tips for Working American Women- 10 Healthy Meal Recipes copy

functioning american woman diets

17 Important Diet Tips for Working Women in the U.S:

Whether you operate in a workplace or from home, working efficiently and keeping shape just don’t go hand in hand. Due dates, work load and never ending board meetings leaves us feeling tired and drained and act as excuses for grabbing ready meals and take- away. Here are 17 easy to follow proper diet tips that will help you maintain a healthy way of life and keep the waist line in balance.

white castle Grilled Chicken Sandwich

Certainly not skip morning meal. If you are working late and don’t sufficient to prepare something, grab a fruit and a cup of natural on the run, so that you don’t end up eating unhealthy later.Drink lots of water. We often mistake desire for hunger and end up stuffing unwanted energy. Don’t like drinking plain water? Revamp it with a dash of fruit or flavored teas.
Lower the level of alcohol and caffeine intake. Chemicals in alcohol erode bones and caffeine mingles with the working of hormones. Therefore, it is best to limit alcohol intake to 1 glass per day and caffeine intake to 2 cup each day.
Keep your
servings sensible. Eating ought to provide the feeling of pleasure. It shouldn’t make you feel loaded and swollen. So acknowledge your needs and eat moderately. Don’t products your abdomen with more than it needs.
Don’t act as the garbage bin of your family. The majority of females hate to waste food and therefore end up stuffing the left overs of the kids while browsing restaurants. Don’t do this. Order food moderately and ask the server to pack the remaining food.
Store up on calcium. Women run a higher risk of osteoporosis that men and it is necessary for include milk and other dairy products in the diet to supply the necessary calcium for bone strength.
Try to introduce 6-8 servings of fruits and vegetables to your daily diet. Include whole grains, pulses, beans and sprouts for the daily dose of fiber. Help make these the staple for your diet.
Don’t eat a lot of protein rich foods. Although, protein is essential for the body, but over doing it might be harmful for women as too much protein decreases bone density leading to osteoporosis.
Eat 4-5 small healthy meals or treats rather than 2 heavy ones. Begin your day with a hearty breakfast, but don’t eat lunchtime after a long interval. Instead munch on balanced snacks during mid-morning and afternoon.Remove late night eating. Dinner should strictly be the last meal of the day. Evening snacking is directly related to weight gain.
Jazz up
your vegetables with spices and chilies so that you don’t get bored of them after a few days. Food that is good to style will satisfy hunger more effectively and keep you satiated for longer.Keep away from processed food. Great feasts on processed food to save time is the biggest harm that you can do to your health. The artificial sweeteners, coloring and preservatives have severe long term results on our body.
Load up home-made food for lunch. Avoid eating outside food. Instead, cook a simple and easy meal (it need not be a 3 course one). You can take brown rice and veggies and it will not take much time to prepare either.
Don’t munch on junk food while at work. Don’t take a burger or a bag of chips when you desire a snack between your wok because they have very less or no nutrients and high in trans- fats. Instead, carry dry fruits and nuts such as almonds, cashew, nothing and fresh fruits like lemon, melons, etc.
Substitute sodas and soft drinks for iced green tea, tasting herbal teas or a cup of coffee.
Load up
on iron and calcium rich food during PMS (Pre Menstrual Syndrome) so that you don’t feel low throughout those days.
Women tend to suffer for a advanced of stress. Try to keep stress at bay naturally with fresh fruits and fishes rich in omega 3 fatty acids.

10 Fast and Healthy American Meal Recipes for the Career Woman:

A busy day at work, coupled with shopping lists, pending bills and household chores leaves us without any more energy for cooking a healthy breakfast, lunch or dinner. But here I have listed 10 easy to make healthy recipes that are great for breakfast, lunch and dinner and can be quickly carried to the work place as well.

1. Healthful Chicken and Rice with Beans:

This is a total meal formula that takes extremely less time to organize and it is loaded with nutrients like vitamins, proteins, vitamins and essential fatty acids. In addition, it is very low in calories and requires very less oil to cook making it a proper and satisfying lunch box dish.

Darkish rice with beans


  • Fresh Parsley- Handful Chopped
  • Red Bell Pepper- ½ Chopped
  • Onion-1 Finely Chopped
  • Salt- To Taste
  • Canola Oil- 1 Table Spoon
  • Ground Cinnamon- ½ Table Spoon
  • Cooked Brown Rice- 1 Cup
  • Chicken Broth- ¾ Cup
  • Shredded Chicken Breast- ½ Cup
  • Fresh Beans- ½ Cup Halved Diagonally


High temperature oil in a wok and add the coffee beans and onions. Fry till the onions turn golden. Add bell spice up and salt and fry for 5 minutes. Add some broth accompanied by the shredded chicken and rice, Sprinkle cinnamon from top and blend for a few minutes. Simmer until excess water evaporates. Transfer to a eating plan and garnish with chopped parsley.

2. Chicken and Vegetable Stew:

This healthy relaxation food is suitable for those days when you really feel a bit low. The fruit and vegetables act as great source of vitamins, antioxidants and useful nutrients such as iron, calcium, magnesium, potassium. Chicken is a great source of vitamin B6 and phosphorus.

Organic soup


  • Vegetable Oil- 1 Table Spoon
  • Bell Pepper- ½ Diced
  • Carrot- 1/8th Cup Finely Chopped
  • Potato- 1 Cubed
  • Green peas- 1/8th Cup
  • Button mushrooms- ½ Cup Chopped
  • Rosemary- 1/8th Sprig
  • Thyme- 1/2 Tea Spoon
  • Bay Leaves- 2
  • Red Pepper Flakes- ½ Tea Spoon
  • Salt- To Taste
  • Pork Meat- 1 Cup
  • Vegetable Broth- ½ Cup
  • Tomato Puree- 2 Table Spoon
  • Onion-1 Finely Chopped


High temperature oil in a wok and add some pork items and sauté for 10 minutes. Eliminate and keep aside. Now add onions, tomato puree and bell peppers to the wok and fry till onions turn soft. Return the pork to the wok, add soup and mix nicely with onions and tomato puree mixture. Decrease the flame and cover and cook for 30 minutes. Right now add carrots, potatoes, thyme, rosemary, bay leaves, salt and red pepper flakes and cover for an additional 20 minutes. Include some water if stew becomes too thick. Finally add mushrooms and eco-friendly peas and cook for one more 10 minutes. Eliminate the bay leaves and rosemary before serving.

3. Mozzarella Wraps:

This quick-fix breakfast/ lunchtime recipe is for those times when you are working late for work. It will take less than 10 minutes to get ready and you can eat it while on the run. The wholesome veggies and chicken provide the daily dose of protein, vitamin and antioxidants that’s great for your skin layer. While the mustard and mozzarella make up for the flavor quotient.

Mozzarella Wraps


  • Bell Pepper- ½ Chopped
  • Cooked Chicken Breast- 1 Cubed
  • Fresh Basil- 2 Tea Spoon Chopped
  • Mustard- 1 table Spoon
  • Salt- To Taste
  • Mozzarella Cheese- 1 Oz
  • Whole Wheat Tortilla- 1
  • Cream Cheese- 1 Table Spoon
  • Onion- 1 Finely Sliced
  • Tomato- 1 Chopped


Combine onions, tomato, bell pepper, poultry and mustard in a dish and sprinkle some salt on it. Heat the tortilla and spread cream cheese on it. Currently work the filling on it. Add the mozzarella cheese and sprinkle fresh basil from top. Roll the tortilla tightly and cover it in a shined up paper.

4. Chickpea and Organic Soup:

This energy packed soup is ideal for kick beginning the day. Chickpeas are very low in fatty foods and cholesterol and a excellent source of eating fibers that helps in fat loss. The colorful vegetables are rich in beta carotene and antioxidants that helps fight stress.

Chickpea and Organic Soup:


  • Vegetable Stock- 1 ½ Cup
  • Ground Turmeric– ½ Tea Spoon
  • Ground Coriander- ½ Tea Spoon
  • Ground Cumin- ½ Tea Spoon
  • Salt- To Taste
  • Parsley- 1 Table Spoon Chopped
  • Water- 1 Cup
  • Olive Oil- 1 Table Spoon
  • Mixed Vegetables- 1 Cup Cubed (I have used Potatoes, Carrots, Beans, Broccoli. Use your choice of vegetables)
  • Chickpea- ½ Cup
  • Onion- 1 Finely Sliced
  • Tomato- 1 Cubed


High temperature oil in a pan, add onions, tomatoes and fry for 5 minutes. Add some vegetables, turmeric, cumin and coriander and cook for few minutes. Increase stock, water and chickpeas and convey to boil. Cook on reduced heat for 30 minutes or till fruit and vegetables become irritated, season with salt and pepper. Garnish with chopped parsley.

Read also:5 Minute Fat Burning Workouts at Home

5. Natural Club Sandwich:

This no work sandwich is for people who like to start their day the vegetable way. It is a no mess lunch box formula that is highly beneficial for cutting the calories. Both bell pepper and lettuce are extremely low in calorie and rich supply of fiber, iron and riboflavin.

Natural Club Sandwich:


  • Lettuce Leaves- 1-2
  • Bell Pepper and Zucchini- ½ Cup Cubed and Roasted
  • Mozzarella Cheese- 1 Slice
  • Wheat Bread Slices-3
  • Wasabi Spread- 1 Table Spoon
  • Tomato- ½ Thinly Sliced


Distributed the wasabi pass on on all the slices. Leading the first slice with lettuce and tomatoes, pay for it with another slice. Top it with mozzarella cheese and cooking bell pepper and zucchini. Pay for it with the 3rd portion. Secure your hoagie with picks and cut diagonally.

6. Poultry Salad:

Can’t determine what to do with remaining chicken? Transform in to this light and healthy salad in just a few minutes. The fruit and vegetables in the healthy salad make up for the required nutrients while lemon juice and honey provides it with a sweet and tangy taste.

spinach carrot and raddish salad



  • Mayonnaise- 1 Table Spoon
  • Honey- ½ Table Spoon
  • Lemon juice- 1 Table Spoon
  • Salt and Pepper- To Taste
  • Cooked or Leftover Chicken- ½ Cup Diced
  • Celery- 1 Chopped
  • Onion- 1 Finely Chopped
  • Red Bell Pepper- ½ Diced
  • Lettuce-1 Leaf Chopped


Combination cooked chicken pieces, celery, onion, bell pepper and lettuce in a blending bowl. Mix the seasoning ingredients in a separate bowl. Maintain proper balance in the seasoning, it should not be too special or too acidic. Currently add the salad ingredients to the seasoning and stir to mix evenly. Modify salt and pepper according to taste.

7. Chicken Rice:

This is a total meal formula that satiates being hungry the healthy approach. The brownish rice used to prepare this dish is an excellent source of selenium that increases the immune system and improves HDL (good) cholesterol level there by avoiding heart diseases. In addition, selenium helps fight aging skin.

Chicken Rice:


  • Soy Sauce- 1 Table Spoon
  • Ginger Paste- 1 Tea Spoon
  • Garlic powder- 1 Tea Spoon
  • Salt- To Taste
  • Butter- 1 Table Spoon
  • Cooked Brown Rice- 1 Cup
  • Pork Loin- 1 Cup Diced
  • Mixed Vegetables- ½ Cup (Carrot, Broccoli, Peas)
  • Onion- 2 Finely Sliced


Heating butter in a wok and add chicken, onions and vegetables and cook at high flame for 10 minutes. Increase rice, soy sauce, ginger paste, garlic powder, and salt stir nicely. Cook for 15 minutes more on low relationship before eliminating.

8. Prepared Salmon:

Should we really need to point out any more about the health benefits of salmon? Considered one the most healthy food worldwide, it is rich in omega 3 fatty acid, amino acids and protein that reduce probability of cancer, heart diseases, inflammation and joint pain.



  • Garlic- 3 Cloves Minced
  • Basil- 1 Tea Spoon
  • Lemon Juice- 1 Table Spoon
  • Parsley- 1 Table Spoon Chopped
  • Salmon Fillets- 2 (6 Ounce Each)
  • Light Olive Oil- 4-6 Table Spoon
  • Salt- To Taste
  • Black Pepper Powder- 1 Tea Spoon


Have the spices in a glass bowl by mixing organic olive oil, salt, pepper, garlic herb, lemon juice, parsley and basil. Cover the fillets with the marinade and place on a baking dish. Refrigerate for 40 minutes. Preheat oven at 3750F/ 1900C. Cover the fillets in metal foil, devote a glass baking dish and bake for 40 minutes. Function with seasoning of salt and fresh lemon juice.

9. Tomato Noodles:

Noodles is a great supply of complex sugars that will help you feel energized, charged and easy through the hectic day at work. Pasta takes longer to digest there by maintaining you satiated much longer of time. Moreover, the standard tomato with its wonderful phytochemical real estate and low calorie content is a rich source of antioxidants.

Tomato Noodles:


  • Garlic- 1 Table Spoon Minced
  • Fresh Cream- 3 Table Spoon
  • Basil- 1 Table Spoon Chopped
  • Chili Powder- ½ Tea Spoon
  • Sugar- ½ Tea Spoon
  • Salt- To Taste
  • Olive oil- 1 Table Spoon
  • Grated Cheese- ½ Cup
  • Cooked Whole Wheat Bow Pasta- 1 Cup
  • Tomato Pulp- ½ Cup
  • Tomato Puree- 1 Table Spoon
  • Onion- 1 Finely Chopped


Heating olive oil in a griddle and add red onion and garlic sauté till onions turn golden. Add tomato pulp and cook for 5 minutes. Now add chili powder, glucose, salt, tomato puree, ½ cup drinking water and bring to boil. Add fresh cream and basil and stir for a minute. Pour this sauce on the pasta and enhance with grated dairy products.

Read also:15 Helpful Home Remedies for Alopecia

10. Shrimp Healthy salad

Right now salad is for the water food addicts. Shrimp is an excellent substitution for various meats protein. It is loaded with protein, vitamin, good fats and great to tastes. This easy to make recipe can be prepared even during the early morning rush and it tastes magical with green salads.

Shrimp Healthy salad


  • Tomato- 1 Chopped
  • Lettuce- 1 Leaf Chopped
  • Salt- To taste
  • Ground Black Pepper- ½ Tea Spoon
  • Mayonnaise- 2 Table Spoon
  • Lemon Juice- 1 Tea Spoon
  • Cooked Shrimps- 1 Cup
  • Onion- 1 Finely Chopped
  • Celery- 1/4th Cup Chopped
  • Avocado- 1/2 Thinly Sliced


In a combining bowl mix shrimps, onion, celery, tomato, avocado, lettuce, mayonnai  personallyse, pepper and salt and serve on lettuce vegetables or eating salads.

Desire these easy and healthy meal dishes, most of which can be prepared in less than 20 minutes will help you clear up the problem of cooking healthy meals. Don’t deprive yourself entirely. Enjoy your occasional treats and stay healthy.

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