1-Day Healthy Eating Meal Plan

Yield: 1 servings
You have to: measuring spoons, sauté pan, spatula, knife
Key: T=Tablespoon; tsp=teaspoon

Elements:

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

Elective 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 sizzling, 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 may also prepare dinner your eggs individually any approach you want.

Yield: 1 serving
You have to: measuring cups, blender, ice dice tray

Elements:

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 components.
5. Mix till easy.
6. Take pleasure in!

Yield: 4 servings
You have to: baking sheet, parchment paper, massive mixing bowl, mixing spoon or tongs, measuring spoons, knife, slicing board
Key: T=Tablespoon; tsp=teaspoon

Elements:

• 1 lb hen breast, thinly sliced
• 1 pint entire cherry tomatoes
• 2 zucchini squash, lower into skinny rounds
• 3/4 purple 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 the entire components 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.
5. Serve!

Yield: 8-12 servings
You have to: measuring cups, measuring spoons, mixing bowl, inventory pot, knife
Key: T=Tablespoon; tsp=teaspoon

Elements:

• 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 purple 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 prepare dinner in line with instructions on bundle. Often about 20 minutes on low warmth.
2. Whereas quinoa is cooking, prep your whole 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 have to: measuring cups, measuring spoons, sauté pan, knife, mixing bowl
Key: T=Tablespoon; tsp=teaspoon

Elements:

• 1.25 kilos of 93% lean floor turkey
• 1 small zucchini, grated
• 1/4 cup seasoned panko bread crumbs (gluten-free) (be happy to substitute with almond meal or coconut flour)
• 1 clove garlic, grated
• 2 T purple 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)

Elective Toppings: Avocado, Tomato, Roasted Pink Peppers

Directions:

1. In a big bowl, mix the entire components 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 out of doors grill) on excessive warmth.
4. When sizzling, flippantly spray oil or use a tsp of coconut oil. Add burgers to the pan and cut back the warmth to low/medium.
5. Cook dinner on one aspect till browned, then flip. About 5 minutes all sides.
6. Flip over just a few instances whereas cooking to forestall any burning and to ensure the burgers are cooked right through.
7. Serve and luxuriate in!

Yield: 8-12 servings, relying on the scale of your muffin tin
You have to: measuring cups, measuring spoons, mixing bowl, muffin tin
Key: T=Tablespoon; tsp=teaspoon

Elements:

• 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 just a little chunky).
3. Mix bananas with the remaining components and blend.
4. Add batter to a greased muffin tin and bake for 8-10 minutes.
5. Let cool and serve.

*you may also use almond butter, cashew butter or any nut/seed butter of your selection