Healthy Meal Ideas


Take control of your life and fuel your body with healthy foods!

Green leafy vegetables, fruits, healthy fats, low sodium, low sugar and nutrient rich proteins.


A good rule is to drink 1/2 your body weight in ounces per day.

Breakfast Ideas:  (protein, complex carbohydrates & low sugar – get your metabolism going)

  • Rice cake w/ natural peanut butter and sliced banana, strawberries or blueberries & sprinkle of cinnamon
  • Ezekiel toast w/ almond butter and blackberries, drizzle w/ local honey
  • ½ cup of Quaker oats – top w/ cinnamon, ½ oz walnuts, & ½ cup of fruit (blueberries, strawberries, diced apple, banana)
  • Eggs & veggies: 2 organic scrambled eggs with:
    • Onion, tomato, reduced fat feta
    • Tomato, avocado, reduced fat feta
    • Broccoli, onion, 1 tbsp cheddar cheese
    • Spinach, tomato, onion
  •  Grapefruit, hard-boiled egg and gluten-free toast topped with sliced avocado
  •  Fresh berries (blackberries, blueberries, strawberries, raspberries) w/ 1-2 tbsp of raw pumpkin seeds, 1/4 cup of Greek yogurt and drizzle w/ local honey
  •  2 poached eggs served over sliced tomato and spinach.  Top with 1-2 tbsp of cheese and salsa.
  •  Gluten-free or Ezekiel toast OR rice cake topped with sliced avocado & tomato, S&P; 1/2 cup cottage cheese and 1/2 grapefruit
  •  1/2 cup steel cut oats made with almond milk. Top with 1/2 cup berries, 1 tbsp chia seeds, 2 tbsp chopped pecans and drizzle of honey

Lunch Ideas:  (your body is craving a healthy boost to give you energy for the rest of the day)

 Salads: (best dressing is an olive oil and vinegar mixture)

  • Mexican – black beans, corn, tomatoes, avocados & salsa
  • Specialty – dried cranberries, feta, walnuts & spinach
  • Favorite – grilled asparagus, goat cheese and walnuts or almonds (use balsamic)
  • Other toppings – carrots, artichoke hearts, tomato, olives, cucumbers, red peppers, roasted beets, chick peas, white bean
  • Black Bean Bowl: black beans, avocado, tomato, spinach and corn (top w/ lime juice, cumin, S&P and salsa)
  • Tuna wrap (made with ½ organic mayo and ½ Greek yogurt, 2 tbsps each chopped celery and onion, lemon juice, S&P)
  • Tuna topped Portobello mushroom (mix tuna with lemon juice, seasonings, diced sweet onion, olive oil and capers) Top with fresh    grated parmesan
  • Quinoa Salad – follow directions to cook quinoa & add tomato, feta, black olives & cucumber
  • Egg Salad – use ½ mayo, ½ low-fat yogurt & Dijon mustard
  • Chick pea salad w/ cucumbers, red onion, tomato & feta  – dress with lemon juice and olive oil

Dinner Ideas: (it’s about portion control)

  •  4 – 6oz of lean meat (chicken, fish, bison) steamed veggie and whole grain brown rice
  • Brown rice or quinoa pasta with sautéed veggies
  • Zucchini, onion, red pepper and garlic in olive oil – top with feta or parmesan
  • Shrimp, chicken or veggie stir-fry
  • Loaded sweet potato – add chick peas, spinach and goat cheese
  • Sweet potato and black bean tacos
  • Fish tacos (I use cod seasoned w/ cumin, S&P, lime juice and cooked in coconut oil)
  • Vegetarian stuffed red peppers

Snacks: (choose nutrient rich snacks and your body will thank you)

  •  Almond crackers & low-fat cheese
  •   Carrots & hummus (2 tbsp)
  •   1/2 cup cottage cheese & sliced pear
  •   1/3 cup of mixed nuts (almonds, sunflower seeds, walnuts,  – add raisins for some sweetness)
  •   Sliced apple topped w/ 2 tsp nut butter and low-sugar granola
  •   1/2 cup Greek yogurt topped with fruit or a drizzle of balsamic vinegar
  •   Whole grain rice cake w/ 1tbsp nut butter and 1/2 sliced apple

**You can supplement any meal throughout the day with Shakeology® – a nutrient dense shake that provides your body with 150 calories, 18 grams of protein, 17 grams of total carbohydrates and most of your daily vitamins and minerals. Additionally, filling your body with phytonutrients, probiotics and antioxidants.**

For defined nutrition and goal-specific plans, call or send us an email today.



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