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
