Here’s are some healthy, delicious and easy meal ideas with recipes for a balance of macros where 45% of calories come from healthy carbohydrates, 30% from protein, and 25% from fats. I swap out some of the proteins to keep it easy and add variety! For breakfast, you can do avocado toast with hemp seeds, oatmeal with greek yogurt with fruit of choice. These are great ways to start your day!
Breakfast:
- Vegetable Omelette Ingredients:
- 2 large eggs
- 1/4 cup chopped bell peppers
- 1/4 cup diced tomatoes
- 1/4 cup chopped spinach
- Salt and pepper to taste
- 1 teaspoon olive oil
Instructions:
- In a bowl, whisk the eggs with salt and pepper.
- Heat olive oil in a non-stick skillet over medium heat.
- Add the bell peppers, tomatoes, and spinach to the skillet and sauté for 2-3 minutes until slightly softened.
- Pour the whisked eggs over the vegetables in the skillet.
- Cook for a few minutes until the edges are set, then gently flip the omelette and cook for another minute or until fully cooked.
- Serve hot.
Snack:
- Greek Yogurt Parfait Ingredients:
- 1/2 cup plain Greek yogurt (unsweetened)
- 1/4 cup mixed berries (e.g., blueberries, strawberries)
- 1 tablespoon chopped nuts (e.g., almonds, walnuts)
- 1 teaspoon honey (optional)
Instructions:
- In a bowl or glass, layer Greek yogurt, mixed berries, and chopped nuts.
- Drizzle with honey if desired.
- Enjoy!
Lunch:
- Grilled Chicken Salad Ingredients:
- 3 ounces grilled chicken breast, sliced
- 2 cups mixed salad greens,
- 1/2 sliced avocado (optional)
- 1/4 cup cherry tomatoes, halved
- 1/4 cup sliced cucumbers
- 1/4 cup sliced red onions
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar or just plain olive oil with lemon
- small amount of shelled help seeds, they add a nutty flavor as well as protein!
- Salt and pepper to taste
Instructions:
- In a large bowl, combine salad greens, cherry tomatoes, cucumbers, and red onions.
- Top with grilled chicken breast slices.
- Drizzle olive oil and balsamic vinegar over the salad.
- Season with salt and pepper.
- Toss gently to combine.
- Serve chilled.
Snack:
- Carrot Sticks and as many veggies as possible! with Hummus:
- 1 medium carrot, cut into sticks, broccoli, tomatoes, bell peppers, the sky is the limit!
- 2 tablespoons hummus, so many varieties available..I also use hummus instead of mayonnaise in wraps, sandwiches and more!
Dinner:
- Baked Salmon with Quinoa and Roasted Vegetables Ingredients:
- 4 ounces salmon fillet
- 1/2 cup cooked quinoa or may be brown rice if preferred
- 1 cup roasted mixed vegetables (e.g., broccoli, bell peppers, zucchini)
- 1 tablespoon olive oil
- 1/2 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C).
- Place the salmon fillet on a baking sheet lined with parchment paper.
- Drizzle the salmon with olive oil and lemon juice.
- Season with salt and pepper.
- Bake for 12-15 minutes or until the salmon is cooked through, you can also do stove top in olive oil!
- Meanwhile, cook the quinoa or rice according to package instructions.
- Prepare the mixed vegetables by tossing them in olive oil, salt, and pepper
Please note that portion sizes and specific nutritional values may vary, so it’s important to adjust them based on your individual needs and preferences. You can be really creative here and swap out the chicken for other lean protein. If you are vegetarian, some great ideas are fish, tofu, and eggs just to name a few! It’s also advisable to consult with a registered dietitian or healthcare professional for personalized guidance on specific health concerns or if you are on a restricted diet.
Here are just a few tips to keep in mind:
Hydration: It is so important for all body systems to stay hydrated each and every day. Try to aim for 2-3 liters of water each day. If you are not a big water drinker, ease your way into it. Start having a glass of water when you wake up and one glass a few minutes before each meal. This will not only help you feel fuller, it will help with digestion, too. Another good rule of thumb is about 1/2 your body weight in ounces, but setting a goal of at least 66 ounces is awesome. Your whole body will thank you and your skin will be radiant as well!
Close the kitchen: This trick really helps not only eliminate night time snacking, but it will also help you sleep better. Your body needs a few hours to digest meals, so you will have more restful sleep if you r body doesn’t need to work on digesting food at bedtime. After your last evening meal, try not to venture back into the kitchen for another meal or snack..Try to have some water or distract from the urge to nibble with an evening walk or reading, catching up with friends and family or a favorite hobby.
Eat the rainbow: Your body needs a variety of macro and micro nutrients to operate at peak performance, maintain a healthy gut, support your immune system and to adequately repair itself. Try adding a new fruit or vegetable into your weekly shopping list – there are so many options! Maybe stop by a local farm or take a deep dive into the outer aisles at your local grocery store. If you have children, involve them! They will learn to try new foods and find new things they they love and add vital nutrients and fiber at the same time.
Network with others: If you are bored with your weekly shopping list or meal prep, ask friends, neighbors or family what their favorite easy and healthy go-to dinners or lunches are! You may find a new favorite right next door!
Prioritize Protein: If you are not eating enough protein, you may find yourself hungry throughout the day and craving more of something, which can lead to unnecessary snacking. These calories can add up quickly, so aim to get protein with each meal to say fuller longer. Your daily protein should be 10-35% of your total macros. Complex carbohydrates (those that are whole grain, not processed and not high in added sugars are your best choices) should account for about 45-60 % and healthy fats about 20-30%.
Limit added sugars: These sugars are those NOT occuring naturally in foods, like fruits and veg, whole grains, etc.. Added sugars, those added in the preparing and processing of foods, like those in packages and boxes, should be limited to 25 grams a day, as recommended by the American Heart Association. That equates to only about 100 calories, so read your labels for hidden sugars in food and beverages, including alcoholic beverages.
Take a walk!: Walking just a few minutes after meals helps to balance blood sugar and can help you digest your food and feel full. If that doesn’t work into your schedule, even walking around the house, playing with your kids, or light housework can help, a little goes a long way!
Keep exercise simple! Get in some daily movement. Cardio exercise like walking, sports, dancing, biking done at moderate intensity for 150 minutes per week, plus resistance training using bodyweight (squats, lunges, etc) or with weights or fitness bands at least 2 times a week to keep your metabolism, bones, and muscles strong and healthy! Work in a yoga pilates or stretch session at least once a week to relieve stress, allow the body to repair itself and honestly, it just feels kind to your body, mind and soul! Your body will thanks you, and you will sleep better, feel better and perform better mentally and physically!
Remember food is meant to be enjoyed! Have fun with experimenting when eating out or cooking at home! Try to add new fruits and vegetables each week to mix things up and add fiber and micronutrients at the same time!
Enjoy! And remember the 80/20 rule – most times and days you are in your routine and in control of your daily meals, but if you are out, enjoying events, vacation or special times, please take part! Stay on track with hydration and movement, life is meant to be lived and celebrated!
