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Sample healthy one-day meal plan

June 15th, 2012 | no comments

Breakfast:

  • 3-egg omelet (1 whole egg + 2 egg whites)
    Fill with:
    1 cup cooked spinach, red pepper strips
    1/2 cup cooked lentils
    1/4 cup diced avocado
    1/2 oz feta cheese
    Fresh ground pepper to taste
  • 1 slice whole wheat toast topped with 1/2 Tbsp nut butter
  • 4 oz skim or 1% milk

Snack:

  • 6 oz. vanilla Greek yogurt

Lunch:

  • 6 Triscuit Hint of Salt Crackers
  • Tuna & Black Bean Salad:
    3 oz. low sodium lite tuna
    1 Tbsp Olive Oil Mayo (I like Kraft)
    1/4 cup black beans
    1 Tbsp chopped red onion
  • 1 cup sliced cucumbers and tomatoes
  • 1 cup sliced strawberries

Snack:

  • 1 small apple
  • 1 string cheese stick

Dinner:

  • 3 oz grilled salmon
  • 1 cup steamed broccoli topped with a touch of extra virgin olive oil, balsamic vinegar, toasted sesame seeds and fresh ground pepper
  • 1/2 cup brown rice mixed with 1/4 cup lentils and small handful crushed walnuts

Snack:

  • Kashi Honey Almond Flax bar
  • 4 oz. skim or 1% milk

Soul Food:

2 squares of Dove Dark Chocolate
5 oz. red wine

Totals:
Calories: 2000
Saturated fat: 15 grams (For a healthy heart, eat less than 20 grams of saturated fat per day)
Trans fat: 0 grams (Shoot for 0 grams of trans fat per day)
Fiber: 48 grams (Strive for at least 25 grams of fiber per day)
Sodium: 1550 mg (For a healthy heart, eat less than 2300 mg of sodium per day)

 

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