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Healthy Meals For a Week

Updated on October 8, 2012
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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!

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