Healthy Meal & Snack Ideas
Eat healthy, natural, organic, wild food. Read more... Read more...
Breakfast:
Place a handful of organic lettuce and baby spinach on a plate. Dribble 1 tsp. of extra virgin olive oil, and 1 tsp. of balsamic vinegar over the leaves and gently mix it together. Add a few organic strawberries, blueberries, raspberries, walnuts, and raisins. Top it off with 1 teaspoon of nonfat Greek yogurt. Include 1 slice of low calorie, thin, 100% whole wheat (or gluten free) toast, to your breakfast. Spread 1 tsp. of rich, creamy hummus on top, and have an 8 oz glass of organic, nonfat milk, nonfat lactose free milk, nonfat rice milk, or unsweetened almond milk. Serve with tea or coffee, and a tall glass of cool, clean, water with a splash of lemon, for a delicious and healthy breakfast. *****
Lunch:
Place two thin slices of skinless free range chicken, 1 tsp. of Dijon mustard, 1 cup of soft romaine lettuce tossed in 1/2 tsp of extra virgin olive oil, 1tsp of hummus, and a few slices of chopped red tomato, into a small, warm 100% whole wheat or gluten free wrap. Add to this an organic, sliced, cold, delicious, deep colored orange, and enjoy! Serve with warm green tea and a tall glass of cool, clean water, and a splash of lemon. *****
Dinner:
Place a 3 oz slice of wild salmon in a glass oven dish, drizzle with lemon juice (1 tbs) and a pinch of chopped dill. Place in a 350 degree oven for 20 minutes, (cooking time depends upon the thickness of the filet). Steam 1 cup of organic broccoli, carrots, and spinach. Bake 1 small sweet potato. Place it all on a bed of your favorite deep green and purple, organic lettuces. Include 1 small, 100% whole wheat dinner roll, 1 tsp of hummus, and an 8 oz. glass of nonfat milk (or nonfat rice milk, almond milk, soy milk, or lactose free nonfat milk - all with calcium and vitamin D added), and complete the dinner with 1/2 cup of sliced, warmed, delicious peaches. Serve with a cup of warm herbal tea and a glass of cool water with lemon. *****
Allow dinner time to be a time in which we slow down the pace of our daily lives. Relaxing and enjoying meals helps to keep us mentally and physically well balanced.
Snacks:
For a delicious and healthy snack, try half a cup of non-fat or low fat plain yogurt with colorful fruit and a couple of chopped nuts on top!
Notes:
*Portions will vary per individual calorie needs and physical activity protocols. *These recommendations are for healthy individuals. Please take any condition or disease you may have into consideration when following dietary recommendations. *When choosing non fat milk, lactose free milk, rice milk, almond milk, and soy milk, hemp milk, or oat milk, check the label to be sure that calcium and vitamin D have been added. *There are differing medical opinions concerning the ingestion of milk and soy milk.
*If possible, choose organic, free range, and whole grain varieties of produce, meat, and grain foods.
*The recommendations on this website are general recommendations. They are not meant to be followed as medical advice without consulting your registered dietitian, physician, or other medical provider.