Healthy Meals For a Week
You know good nutrition is important. You may mean well when it comes to eating healthy, but the unhealthy options just seem so much quicker and more convenient. It can also be hard to think of good things to eat for every meal of every day. That's why I've put together this list of ideas for healthy meals for one week. Take it as a set-in-stone plan, or tweak it to suit your tastes.
This weekly plan is nutritionally balanced, with a focus on protein, fiber, and healthy fats (i.e. olive oils, avocado, peanut butter) versus unhealthy fats (butter, sugar, breads made with white flour, etc.). Most of these meals are easy, quick, affordable, and most of all: healthy and lean.
Note: Some website links are provided when a meal requires a recipe- however, other recipes can easily be found through online searches.
Monday:
breakfast- protein shake http://sincerelymicah.hubpages.com/hub/Delicious-Chocolate-Healthshake
morning snack- apple or handful of almonds
lunch- spinach salad with olive oil and balsamic vinegar, topped with a sliced boiled egg
afternoon snack- kale chips
dinner- small tuna steak topped with lemon juice and lemon pepper, with sides of steamed broccoli and quinoa
Tuesday:
breakfast- instant organic steel-cut oatmeal, with raisins (optional)
morning snack- apple or handful of almonds
lunch- quinoa and edamame salad
afternoon snack- 1/2 avocado, lightly salted
dinner- lean grilled chicken, with shredded kale salad topped with olive oil, lemon juice, feta cheese, garlic and black pepper
Wednesday:
breakfast- protein shake
morning snack- apple or handful of almonds
lunch- Cobb salad, with leftover 1/2 avocado and grilled chicken, dark greens, crumbled turkey bacon, boiled eggs, and red-wine dressing or vinaigrette
afternoon snack- bruschetta
dinner- Pizza with pesto, tomatoes, and mozzarella
Thursday:
breakfast- nonfat greek yogurt topped with a sliced banana or other fresh fruit and wheat germ
morning snack- apple or handful of almonds
lunch- turkey bruschetta panini
afternoon snack- pico de gallo (raw salsa) with organic multigrain chips
dinner- salmon patty and green beans
Friday:
breakfast- protein shake
morning snack- apple or handful of almonds
lunch- chicken salad on a pita or wrap
afternoon snack- carrot sticks or other raw vegetables
dinner- broccoli spinach quiche
Saturday:
breakfast- scrambled eggs and turkey bacon
morning snack- apple or handful of almonds
lunch- multigrain bagel sandwich with sprouts, tomatoes, spinach, lettuce, jalapenos, low-fat thousand island dressing, and muenster cheese
afternoon snack- low-sugar granola bar or trail mix
dinner- low calorie vegetable soup http://www.laaloosh.com/2008/02/19/the-infamous-0-points-weight-watchers-soup-recipe/
Sunday:
Cheat day! Indulge your food fancies for a day-- although you might be surprised to find you'd rather have the healthy stuff! If that's the case, switch up your favorites from the past week and bon appetite!
