1-Day Healthy Eating Meal Plan

Yield: 1 servings
You’ll need: measuring spoons, sauté pan, spatula, knife
Key: T=Tablespoon; tsp=teaspoon

Components:

• 1/2 of a medium candy potato, chopped
• 2-3 eggs
• 1 cup spinach
• 1-2 tsp Avocado Oil (or oil of selection)

Non-compulsory Toppings: Salsa (retailer purchased, search for no added sugar) and Avocado

Directions:

1. Warmth a sauté pan on medium warmth and add a 1-2 tsp of oil
2. As soon as scorching, add the candy potato to the pan
3. When the potatoes are beginning to brown and soften, add within the spinach and wilt
4. Add eggs to pan and scramble all collectively till eggs are cooked*
5. Serve and high with something you want! Salsa and avocado are my favorites.

*you can too cook dinner your eggs individually any means you want.

Yield: 1 serving
You’ll need: measuring cups, blender, ice dice tray

Components:

Banana Berry Protein Smoothie

• 4 cubes frozen yogurt-banana cubes
• 1/4 cup frozen blueberries
• 1/2 frozen peach
• 1 serving (30 grams) I Vanilla Protein Powder
• 1 cup unsweetened plain or vanilla almond milk (add extra if too thick)

Yogurt-Banana Ice Cubes

• 2 massive or 3 small ripe bananas
• 1/2 cup yogurt (Greek or non-dairy)

Directions:

1.  Place 2 massive or 3 small ripe bananas and 1/2 cup yogurt (Greek or non-dairy) in blender.
2. Mix till easy.
3. Poor into ice dice trays and freeze.
4. As soon as the ice cubes are frozen, place them in your blender with the remainder of the smoothie elements.
5. Mix till easy.
6. Get pleasure from!

Yield: 4 servings
You’ll need: baking sheet, parchment paper, massive mixing bowl, mixing spoon or tongs, measuring spoons, knife, chopping board
Key: T=Tablespoon; tsp=teaspoon

Components:

• 1 lb hen breast, thinly sliced
• 1 pint entire cherry tomatoes
• 2 zucchini squash, minimize into skinny rounds
• 3/4 crimson onion, roughly chopped
• 1 T Italian seasoning
• 1 tsp garlic powder
• 1 T olive oil

Directions: 

1. Preheat your oven to 400 F. Coat a baking sheet with oil or cowl with parchment paper.
2. Toss all the elements collectively in a big bowl.
3. Unfold on the baking sheet.
4.  Bake within the preheated oven for 20-25 minutes, till the hen is cooked by means of.
5. Serve!

Yield: 8-12 servings
You’ll need: measuring cups, measuring spoons, mixing bowl, inventory pot, knife
Key: T=Tablespoon; tsp=teaspoon

Components:

• 1 cup raw quinoa
• 2 cups water
• 1/2 T of curry powder
• 1 tsp salt
• 2 cups inexperienced cabbage, shredded
• 1 cup carrots (typically for enjoyable I take advantage of beets), grated
• 1 diced crimson bell pepper
• 1/2 cup parsley (cilantro or basil can be scrumptious), finely chopped
• 1/2 cup inexperienced onions, chopped
• 2 T olive oil
• 1 T lemon juice
• 1 tsp onion powder
• sea salt to style

Directions:

1. Add the water, quinoa, curry powder and salt to inventory pot and cook dinner in line with instructions on package deal. Normally about 20 minutes on low warmth.
2. Whereas quinoa is cooking, prep all your veggies.
3. As soon as quinoa is cooked, combine it with the veggies, lemon juice, onion powder, olive oil and salt to style.
4. Refrigerate till able to serve.

Yield: 5 servings
You’ll need: measuring cups, measuring spoons, sauté pan, knife, mixing bowl
Key: T=Tablespoon; tsp=teaspoon

Components:

• 1.25 kilos of 93% lean floor turkey
• 1 small zucchini, grated
• 1/4 cup seasoned panko bread crumbs (gluten-free) (be at liberty to substitute with almond meal or coconut flour)
• 1 clove garlic, grated
• 2 T crimson onion, grated
• 1 T coconut liquid aminos (Tamari or Bragg’s liquid aminos works as nicely)
• 1 tsp of Coconut Oil (or oil of selection)
• Salt and pepper to style (or seasonings of selection)

Non-compulsory Toppings: Avocado, Tomato, Roasted Purple Peppers

Directions:

1. In a big bowl, mix all the elements collectively.
2. Make 5 equal patties (can differ relying on how massive or small you make them)
3. Warmth a big skillet (or use an outside grill) on excessive warmth.
4. When scorching, evenly spray oil or use a tsp of coconut oil. Add burgers to the pan and scale back the warmth to low/medium.
5. Prepare dinner on one aspect till browned, then flip. About 5 minutes either side.
6. Flip over a couple of occasions whereas cooking to stop any burning and to verify the burgers are cooked all over.
7. Serve and revel in!

Yield: 8-12 servings, relying on the scale of your muffin tin
You’ll need: measuring cups, measuring spoons, mixing bowl, muffin tin
Key: T=Tablespoon; tsp=teaspoon

Components:

• 2 Ripe Bananas
• 2 Eggs
• 1 cup Peanut Butter*
• 2 tsp Vanilla
• 2 T Honey
• 1/2 tsp Baking Powder
• 1/4 cup non-dairy or darkish chocolate chips

Directions:

1. Preheat oven to 400 F.
2. Whereas oven is heating, mash bananas in a bowl (depart somewhat chunky).
3. Mix bananas with the remaining elements and blend.
4. Add batter to a greased muffin tin and bake for 8-10 minutes.
5. Let cool and serve.

*you can too use almond butter, cashew butter or any nut/seed butter of your selection