Healthy Meal Ideas


Aug 19, 2020

 by Cindee Henderson
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Healthy Meal Ideas:

 

-Breakfast-

  • Veggie Egg Scramble (use as many veggies as you want)
  • Oatmeal or Steel Cut Oats (boost protein by adding a scoop of protein powder)
  • Poached egg with side salad and sprouted grain toast.
  • Plain greek yogurt with fruit and 1t honey, sprinkle the top with coconut, nuts or seeds
  • Protein Shake: 1 scoop whey protein w/1C almond milk, 1/2C frozen fruit and 1T ground flax or chia seed, add in 1T nut butter and/or oatmeal for a more complete meal
  • Protein Pancakes: 3/4C whole eggs or egg whites, 1/3C Cottage Cheese, 1/4C Oats, 1T Ground flax seed, 1t each of Vanilla, Cinnamon and Honey.

Blend in blender and cook in 8” non-stick pan.

Top with cut up fruit, fruit jelly, greek yogurt, nuts or seeds.

 

-Snack Ideas-

  • Protein shake: 1 scoop whey protein w/1C almond milk, 1/2C frozen fruit and 1T ground flax seed
  • 1 Slice Sprouted Grain Bread (Ezekiel) with 1-2T Nut Butter and sprinkled w/Cinnamon
  • 1/4C Mixed Nuts w/1T Dried Fruit
  • 2T Hummus or Guacamole with Cut up Veggies
  • 1 Apple/Pear Sliced with 1-2T Nut Butter
  • Plain greek yogurt with fruit and 1t honey, sprinkle the top with coconut, nuts or seeds

 

 

-Lunch/Dinner Ideas-

(make your own combination)

Proteins (pick one)

  • 3 oz baked/roasted chicken or turkey breast
  • 3 oz Shrimp or Fish
  • 3 oz Beef Sirloin or Lean Ground Beef
  • Lentils or Beans

 

Vegetable Sides (as many as you want)

  • Steam sauteed vegetables: cabbage, carrots, celery, chard, collard greens, spinach, kale, eggplant, squash, zucchini, bell peppers, brussel sprouts, bok choy, cauliflower, broccoli, onions, mushrooms
  • Parboiled vegetables: broccoli, cauliflower or green beans
  • Roasted carrots, broccoli, cauliflower, brussel sprouts, beets, eggplant, spaghetti squash
  • Mixed Green Salad w/shredded carrots, tomatoes, cucumbers, etc. and 1T Vinaigrette

 

Starchy Vegetable or Carb Sides

(optional, only one per meal)

  • 1/2C Roasted Sweet Potato, acorn squash, butternut squash pumpkin
  • 1/4-1/2C Cooked Quinoa, brown or wild rice, barley, wheat berries, amaranth, millet

 

Salad for a Meal

(use different combinations of veggies, make it colorful!)

2C Mixed Greens, Kale or Spinach

1-2T Nuts or Seeds

1-2C Cut up leftover veggies (broccoli, carrots, cauliflower, etc)

¼ Avocado (optional)

Cooked Protein or Beans

1T Vinaigrette (1/2C Olive Oil, 4T Balsamic or Apple Cider Vinegar, 1-2t Dijon, salt, garlic and herb is you like)

 

Use different spices and herbs to change the flavors of your meals.

I hope you find this helpful!  

Your Friend & Coach ,

Cindee