A Day of Healthy Eating
When you’re trying to get fit and toned, a good plan can mean all the difference between failure and success.
So I’m breaking things down for you and getting pretty detailed with this one. I’m offering up a complete healthy meal plan to get you through an entire day. The entire day’s worth of food comes in at around 1500 calories, so if you’re trying to lose weight and stay fit, these are the kind of eating habits you need to adopt.
Take what you learn here, tweak it to your own needs, and apply these principles every day of the week.
One Day of Healthy Eating, Start to Finish
Breakfast: Scrambled Greens – This breakfast is packed with antioxidant and fiber rich veggies, as well as healthy protein. Here’s what you need:
- 4 large egg whites
- 1/4 cup of arugula, chopped
- 1/2 cup of fresh baby spinach, chopped
- 1 tablespoon of crumbled feta
- 1 piece of whole grain bread, toasted
In a lightly greased skillet or pan, scramble your egg whites with the chopped veggies. When cooked to desired consistency, remove and place scrambled egg on your plain piece of toast. Too with crumbled feta and enjoy.
With your breakfast, I also want you to take 2 simple supplements, NOW Vitamin D and NOW Ultra Omega-3. Both have been shown to boost your metabolism and significantly improve your fat burning results. Start your day with these natural supplements, and you’ll totally speed up your results.
Mid-Morning Boost: Green Tea – Rather than a snack or a second coffee, I want you to have a cup of green tea. It will suppress your appetite, boost your metabolism, and give you a little pick-me-up without the jitters. Or for a bigger impact, try Green Foods Matcha Green Tea.
Lunch: Salmon Cucumber Sliders – This is one or my favorite lunch recipes, and it offers a major boost in the protein department to rev up your metabolism and keep you feeling satisfied longer. Here’s what you need:
- 3 ounces of canned pink salmon, drained
- 1 tablespoons of capers
- 1 teaspoon of yellow mustard
- 2 tablespoon of plain low-fat yogurt
- Salt and pepper to taste
- 1 small cucumber
Using a fork, combine the salmon, capers, mustard, yogurt, salt, and pepper. Slice the cucumber in half lengthwise, and top inner sides with salmon. Enjoy this low carb lunch with a side salad or a handful of almonds.
Mid-Afternoon Snack: Carrot Raisin Graham – This snack is sure to satisfy any craving, and keep you moving until dinner arrives. Here’s what you need:
- 1 large graham cracker rectangle
- 1 tablespoon of low fat cream cheese
- 1/4 cup of grated carrot
- 2 tablespoons of raisins
Just spread the cream cheese on the graham cracker, and top with shredded carrot and raisins.
Dinner: Tossed Lasagna Bowl – If you want a balanced, tasty meal that you can make in under 30 minutes, this one is ideal. It’s one of my favorites when I’m short on time. Here’s what you need:
- 1/2 cup of cooked brown rice pasta (spaghetti or rotini is best)
- 1/4 cup of part-skim ricotta cheese
- 1/3 cup of prepared tomato sauce
- 1/2 teaspoon of crushed red chili flakes
- 1 chicken or turkey sausage link, cooked
- 2 cups of fresh baby spinach
Combine the pasta, ricotta cheese, tomato sauce, and chili flakes in a pan and continue heating on low heat for 5 minutes. Crumble the sausage on top, stir in spinach until just starting to wilt, and serve.
Evening Treat: Kiwi Parfait – This is a healthy way to end your day, and it’s totally satisfying too. Here’s what you need:
- 6 ounces of plain low-fat yogurt
- 1 kiwi, peeled and sliced
- 2 tablespoons of granola of your choice
- 1 teaspoon of fresh mint leaves, chopped
In a small bowel, layer the yogurt, granola, and kiwi and top with fresh mint leaves.
And there you have it, an easy, healthy, and totally satisfying meal plan to get you through your day. Give it a try, and keep yourself in the best shape possible.
Have any questions or feedback about my Day of Healthy Eating? Please leave a comment below…