Healthy Meal Ideas

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Take control of your life and fuel your body with healthy foods! You are what you eat, so choose wisely.

Green leafy vegetables, fruits, healthy fats, low sodium, low sugar, and lean, nutrient-dense proteins.

* OUR BODIES ARE 70% WATER  *  OUR BLOOD IS 92% WATER * 

DRINK YOUR WATER – YOUR BODY NEEDS IT!!
Aim for 1/2 your body weight in ounces per day (pre-exercise)

Image result for drink water images

Breakfast Ideas:  (proteins, quality carbohydrates, healthy fats & low sugar – get your metabolism going)

  • Rice cake w/ natural peanut butter and sliced banana, strawberries or blueberries & sprinkle of cinnamon
  • Ezekiel toast w/ almond butter and blackberries, drizzle w/ local raw honey
  • ½ cup of Quaker oats – top w/ cinnamon, ½ oz walnuts, & ½ cup of fruit (blueberries, strawberries, diced apple, banana)
  • Eggs & veggies: 2 organic scrambled eggs with:
    • Onion, tomato, reduced fat feta
    • Tomato, avocado, reduced fat feta
    • Broccoli, onion, 1 tbsp cheddar cheese
    • Spinach, tomato, onion
  •  Grapefruit, hard-boiled egg and gluten-free toast topped with sliced avocado
  •  Fresh berries (blackberries, blueberries, strawberries, raspberries) w/ 1-2 tbsp of raw pumpkin seeds, 1/4 cup of Greek yogurt and drizzle w/ local honey
  •  2 poached eggs served over sliced tomato and spinach.  Top with 1-2 tbsp of goat cheese and sliced avocado.
  •  Ezekiel toast OR brown rice cake topped with sliced avocado & tomato, S&P; 1/2 cup organic cottage cheese and 1/2 grapefruit
  •  1/2 cup steel cut oats made with almond milk. Top with 1/2 cup berries, 1 tbsp chia seeds, 2 tbsp chopped pecans and drizzle of honey

Lunch Ideas:  (your body is craving a healthy boost to give you energy for the rest of the day)

 Salads: (best dressing is an olive oil and vinegar mixture or one of these )

  • Mexican – black beans, corn, tomatoes, avocados & salsa
  • Specialty – dried cranberries, feta, walnuts & spinach
  • Favorite – grilled asparagus, goat cheese and walnuts or almonds (use balsamic)
  • Other toppings – carrots, artichoke hearts, tomato, olives, cucumbers, red peppers, roasted beets, chickpeas, white beans
  • Black Bean Bowl: black beans, avocado, tomato, spinach and corn (top w/ lime juice, cumin, S&P and salsa)
  • Tuna wrap (made with ½ organic mayo and ½ Greek yogurt, 2 tbsp each chopped celery and onion, lemon juice, S&P)
  • Tuna topped Portobello mushroom (mix tuna with lemon juice, seasonings, diced sweet onion, olive oil and capers) Top with freshly grated parmesan
  • Quinoa Salad – follow directions to cook quinoa & add tomato, feta, black olives & cucumber
  • Egg Salad – use ½ avocado mayo, ½ Greek yogurt & Dijon mustard
  • Chickpea salad w/ cucumbers, red onion, tomato & feta  – dress with lemon juice and olive oil

Dinner Ideas: (it’s about portion control)

  •  4 – 6oz of lean meat (chicken, fish, bison) steamed veggie and whole grain brown rice
  • Brown rice or quinoa pasta with sautéed veggies
  • Zucchini, onion, red pepper and garlic in olive oil – top with feta or parmesan
  • Shrimp, chicken or veggie stir-fry
  • Loaded sweet potato – add chickpeas, spinach, and goat cheese
  • Sweet potato and black bean tacos
  • Fish tacos (I use wild caught cod seasoned w/ cumin, S&P, lime juice and cooked in coconut oil)
  • Vegetarian stuffed red peppers

Snacks: (choose nutrient-rich snacks and your body will thank you)

  •  Almond crackers & low-fat cheese
  •   Broccoli & hummus (2 tbsp)
  •   1/2 cup organic cottage cheese & 1/2 sliced pear
  •   1/3 cup of mixed nuts (almonds, sunflower seeds, walnuts,  – add raisins for some sweetness)
  •   Sliced apple topped w/ 2 tsp nut butter and low-sugar granola
  •   1/2 cup organic plain Greek yogurt topped with fruit or a drizzle of balsamic vinegar
  •   Whole grain rice cake w/ 1tbsp nut butter and 1/2 sliced apple

**You can supplement any meal throughout the day with Shakeology® – a nutrient-dense shake that provides your body with 150 calories, 18 grams of protein, 17 grams of total carbohydrates and most of your daily vitamins and minerals. Additionally, filling your body with phytonutrients, probiotics, and antioxidants.**

For defined nutrition and goal-specific plans, call or send Lindsey an email today.