A healthy lifestyle starts with a balanced diet. It should help you manage your weight and include a variety of foods to keep things interesting. Remember, healthy eating is all about a true balance. You can enjoy your favorite foods even if they are high in calories or fat. The key is to enjoy them in moderation and balance them out with healthier foods and physical activity.
Here are several ideas for breakfast, lunch and dinner:
Serves: 4
2 Ripe Avocados, 4 Fresh Eggs, 1 Tablespoon Chopped Fresh Chives, Sea Salt & Pepper, to taste.
Calories 268, Total Fat 24g, Saturated Fat 5g, Fiber 6.8g, Protein 7.5g, Carbohydrates 9g, Sugars 0.9g
Serves: 2
8 oz. Skim Milk, 1 Green Apple, cored & chopped, 2/3 cup Frozen Pineapple Chunks, 1 Celery Stalk, chopped, 2 Tbsp. Ground Flax Seeds, 2 Tbsp. Parsley chopped, 2 cups Kale, chopped, 1 Frozen Banana, cut into pieces
Place all the ingredients in a blender and puree until smooth. Pour into 2 glasses and serve.
Calories 251, Total Fat 5.7g, Sat. Fat 0.7g, Protein 10g, Carbohydrates 45g, Fiber 9g
Serves: 6
1 cup Quinoa, 2 tsp. Cinnamon, ½ tsp. Allspice, 2 Eggs, 2 cups Skim Milk, 2 Tbsp. Maple Syrup, 1 ½ cups Frozen Berries, 1 Pear, peeled, cored & diced, ½ c. Walnuts or Pecans, chopped.
Calories 279,Total Fat 10g, Sat. Fat 1.4g, Protein 10.4g, Carbohydrates 39g, Fiber 4.6g
Serves: 4
1 Large Sweet Potato, cut into ½ inch dice, 2 Tbsp. Olive Oil, 1 Green Bell Pepper diced, 1 Red Bell Pepper diced, 1 Onion diced, 2 tsp. Hot Sauce ¼ cup Fresh Parsley, chopped Sea Salt & Pepper, to taste.
Calories 117, Total Fat 7g, Sat. Fat 1g, Protein 1.6g, Carbohydrates 12g, Fiber 3g
Serves: 4
1 Tbsp. Olive Oil; 1 Tbsp. Unsalted Butter; ½ Head of Green Cabbage, shredded; 1 bunch Green Onions, chopped
Calories 207, Total Fat 7g, Sat. Fat 2g, Protein 9g, Carbohydrates 32g, Fiber 10g
Serves: 4
1 Tbsp. Olive Oil, 1 Tbsp. Unsalted Butter, ½ Head of Green Cabbage, shredded, 1 bunch Green Onions, chopped. 3 Cloves Garlic, halved, 4 Cups Chicken Broth, 2 Cups Boiled Potatoes, cut into ½ inch slices, Sea Salt & Pepper, to taste
Calories 207, Total Fat 7g, Sat. Fat 2g, Protein 9g, Carbohydrates 32g, Fiber 10g
Serves: 4
1 Tbsp. Olive Oil 5 Yellow Squash, chopped ½ cup Carrot, shredded 1 Large Onion, diced, 3 Cloves Garlic, chopped, 2 cups Vegetable Broth, ¼ cup Fresh Basil, julienned, Sea Salt & Pepper, to taste
Serves: 12
1 Medium Zucchini, seeded & diced, 4 Eggs, 12 Pitted Dates, ¼ cup Coconut Oil, melted, 1 tsp. Vanilla Extract, ½ cup Coconut Flour, 1 Tbsp. Cinnamon, 1 tsp. Baking Soda, 1 Tbsp., Apple Cider Vinegar, ¼ tsp. Sea Salt
Calories 129, Total Fat 7g, Sat. Fat 5g, Protein 3.6g, Sugars 5.7g, Fiber 5g
Serves: 4
1/2 cup each, 1 Tbsp. Olive Oil, 2.5 oz. Whole Wheat Pasta, 1 lb. Brussel Sprouts, chopped, 1/3 cup Gorgonzola Cheese, 2 Jonathon Apples, chopped, 1/3 cup Pecans, toasted, Salt & Pepper, to taste, 1 Small Lemon
Calories 298, Total Fat 14g, Sat. Fat 1.5g, Fiber 10g, Protein 10g, Carbohydrates 38g
Serves: 4
1 Tbsp. Fennel Seeds, 4 Tbsp. Olive Oil, 2 lbs. Boneless Pork Loin, 2 Red Onions, quartered, 2 Cloves Garlic, minced, 1 lb. Potatoes, quartered, 3 Firm Pears, cored & quartered, Sea Salt & Pepper, to taste
Calories 421, Total Fat 15g, Sat. Fat 3g, Protein 41.5g, Carbohydrates 29g, Fiber 4.9g
Serves: 2
2 Boneless, Skinless Chicken Breasts, sliced into ½ inch strips, 2 tsp. Olive Oil, 2 tsp. Butter, 1 Red Onion, thinly sliced, ½ tsp. sugar, 1 Lemon, sliced into rounds, Sea Salt & Pepper, to taste
Calories 354, Total Fat 20g, Sat. Fat 7g, Protein 32.9g, Carbohydrates 8.3g, Sugar 4.5g
1 lb. Lean Ground Turkey, 1 Jalapeno, diced, 1 Garlic Clove, crushed, 2 tsp. Ground Cumin, 1 tsp. Ground Coriander, 1 tsp. Red Pepper Flakes, ½ tsp. Ground Cinnamon, 1 Tbsp. Soy Sauce, 1 Tbsp. Extra Virgin Olive Oil, 10-12 Romaine Lettuce Leaves, 1 Cup Cherry Tomatoes, halved, 2 Scallions, minced, 1 Avocado, diced, 2 Tbsp. Lime Juice, 2 Tbsp. Cilantro, chopped, Salt & Pepper, to taste
Calories 305, Total Fat 20g, Sat. Fat 2.7g, Protein 24g, Carbohydrates 8g, Fiber 4.5g
Serves: 4
2 Red Grapefruit 2 Tbsp. plus 1 tsp. Extra Virgin Olive Oil 1 Tbsp. Red-Wine Vinegar 1 Tbsp. Shallot, minced, 4 oz. Halloumi Cheese, cut crosswise into 8 thin slices, ¼ cup Fresh Mint, chopped, Salt & Freshly Ground Pepper, to taste
Calories 221, Total Fat 16g, Saturated Fat 6g, Fiber 2g, Protein 7g, Carbohydrates 14g, Cholesterol 20mg
Serves: 8
2-3 tsp. Olive Oil, 15 oz. Container of Part-Skim Ricotta Cheese, 2 Cloves Garlic, finely chopped, Zest from 1 Lemon, 1 Tbsp. Lemon Juice, 1 Tbsp. Basil, chopped, 1 Tbsp. Parsley, chopped, 1 tsp. Oregano, chopped, Sea Salt & Pepper, to taste, Assorted Fresh Veggies for Dipping
Combine all the ingredients in a medium bowl and mix well to combine. Refrigerate for at least 30 minutes, until ready to serve.
Calories 109, Total Fat 5g, Sat. Fat 2.8g, Protein 7g, Carbohydrates 8g, Cholesterol 16mg, Fiber 2g
Serves: 4-6
12 cups Kale, blanched, 6 Garlic Cloves, 1/3 cup Olive Oil, 1 ½ cups Parmesan Reggiano, ¾ cup Pine Nuts, ¾ tsp. Red Chili Pepper Flakes, Salt & Pepper, to taste
Calories 59, Total Fat 4.8g, Saturated Fat 1g, Fiber 1g, Protein 2.3g, Sugars 0.1g, Sodium 231mg
Serves: 4, 4 cups 1% Milk, 3 Tbsp. Unsweetened Cocoa Powder, 2 Tbsp. Bittersweet Chocolate Chips, 8 Dates, pitted, 1 tsp. Cinnamon, 3” piece Orange peel
Calories 188, Total Fat 4.5g, Sat. Fat 3g, Protein 10g, Carbohydrates 30g, Fiber 3g