Below are specific meal plans that are quick and easy that you can use as-is or as examples of how healthy eating principles are applied.
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Snack Options
1/4 cup cottage cheese
1/2 cup pineapple
1 teaspoon slivered almonds
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1/2 scoop protein (about 12 grams) with peanut butter or almond butter
1/2 cup of grapes
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1/2 cup Cottage Cheese
1/2 apple
3-4 almonds
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Cucumber boats
Slice a fresh cucumber into long chunks, carve out a place to put fat free cottage cheese and turkey or chicken, sprinkle with salt and pepper and a little dill seasoning
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Homemade Protein Balls (a favorite at our house–kids too!):
1 Cup rolled oats
1 scoop Modere Chocolate Protein Powder (or whatever kind of protein powder you prefer)
2 Tbsp Ground Flaxseed
1/2 Cup Peanut Butter or Almond Butter
1/4 Honey
A few Choc Chips
Roll into a small balls, put in fridge, eat!
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1 cup strawberries
1/4 cup cottage cheese
1 macadamia nut
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1/4 cup cottage cheese
1 cup sliced tomato
1/3 tsp olive oil
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1 oz grilled turkey breast
1/2 cup blueberries
3 or 4 cashews
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1 oz cheddar cheese melted over
1/2 apple
Sprinkled w/ walnuts
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String cheese
Veggies and hummus
Breakfast Options
4-egg omelet mixed with diced ham, grilled veggies and 2 teaspoons olive oil
2/3 cup slow-cooked oatmeal
1 cup strawberries
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3-4 whole eggs w/ Spinach
1 cup (cooked) oatmeal made from steel cut oats (cook over night or in an instant pot)
Add cinnamon and raisins or a tiny drizzle of agave or honey for flavor
1 orange
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2 cups (cooked) slow cooked oatmeal with unsweetened almond milk & 1 scoop of Modere chocolate protein powder (or whatever protein powder you prefer)
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Fruit Salad
1 cup cottage cheese
1/2 cantaloupe, cubed
1 cup strawberries
1/2 cup grapes
Sprinkled with slivered almonds
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Breakfast Sandwich
1/2 pita bread
2 eggs (scrambled or fried)
1 oz cheese
1 oz sliced ham
Serve with 1 apple
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Breakfast Quesadilla
1 corn tortilla
1/2 cup black beans
1/3 cup onions, chopped
1 green pepper, chopped
2 eggs (scrambled or fried)
2 oz cheese
4 Tbs avocado
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Berry, protein smoothie. See Healthy Eating in a Pinch.
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Lunch Options
Grilled chicken salad with 4-6 ounces of chicken breast, olive oil and vinegar dressing
Fresh fruit enough to feel full
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5 oz Chicken
1 cup Sweet Potatoes
4 mini sweet Peppers or mini cucumbers or both
Handful of almonds
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White tuna fish drained, slice apples, cucumbers, tomatoes, celery, peppers and other veggies and sprinkle lightly with an olive oil/lemon juice mix: 1 part olive oil/2 parts lemon juice.
Put the mix on a salad, wheat toast or in a wrap.
Add a few baked Quest chips on the side, my favorite is BBQ
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Tuna Sandwich
4 oz canned tuna
4 tsp light mayo
1 slice bread
Serve with 1 apple
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Easy Lunch
4 1/2 oz deli meat
1 oz cheese
Serve with:
1 apple
1 grapefruit
handful macadamia nuts
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Tacos
2 corn tortillas
4 1/2 oz seasoned ground meat
1 oz cheese, grated
1/2 tomato, cubed
1/4 cup onion, chopped
Lettuce, chopped
Serve with Tabasco to taste
~20 olives chopped
1/2 apple
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Sandwich, wrap or salad. See Healthy Eating in a Pinch.
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Dinner Options
4-6-ounce grilled or baked salmon with 1 tablespoon almonds
2 cups steamed vegetables
1 cup mixed berries
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5 oz of salmon
OR-5oz flank steak
OR-6oz ground turkey
OR-6oz chicken
w/ 1/2 cup Quinoa, Asparagus and broccoli or Brussels sprouts cooked in olive oil
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Zucchini, spaghetti squash, or whole wheat noodles, marinara sauce and ground turkey. Coat the noodles in olive oil when cooked.
Sweet potato or fresh fruit
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4-5 oz Flank Steak
1/4 cup quinoa
1 cup zucchini (cooked or raw)
1/2 avocado
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Fresh Fish
6 oz fresh fish, grilled
Saute: 1 1/3 cup zucchini in herbs
Serve with:
1 large salad with 2 Tbs salad dressing of
choice
2 cups fresh strawberries
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Turkey and Greens
4 oz turkey breast, roasted
2 1/2 cup kale, chopped and steamed
Saute:
1 1/3 tsp olive oil, garlic, crushed red
peppers
Add kale and mix
2 peaches, sliced for dessert
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Beef Stew
Saute:
1 1/3 tsp olive oil
1/4 cup onion, chopped
1/2 green pepper, chopped
~8 oz (raw weight) beef, cubed
Add:
1 cup zucchini, chopped
1 cup mushrooms, chopped
1/2 cup tomato sauce
Season with garlic, Worcestershire sauce,
salt and pepper
Serve with 1 cup fresh strawberries
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Chicken tikka marsala over cauliflower rice. See Healthy Eating in a Pinch.
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* Remember, you can add more fibrous (non starchy) veggies and fruits to any meal as needed to get and stay full. I don’t want you to go hungry! I want to you to learn to love eating fresh, healthy food!
Like to cook or interested in getting started? Here are some more tasty recipes you can choose from.
Healthy U 