Healthy Meal and Snack Ideas for a Busy Lifestyle

Healthy breakfast ideas:

-Nut butter (peanut butter, almond butter, sunflower seed butter) and fruit (apples, pears, bananas)

-2 hard-boiled eggs and leftover cooked vegetables from dinner

-Green smoothie

-Oatmeal with blueberries and ground flaxseed

Healthy Lunch ideas:

-Turkey roll-ups with avocado (take a slice of turkey and fill with avocado or sliced carrots. Wrap in tin foil or store in Tupperware).

-Green salad with walnuts, diced apple and leftover chicken or fish

-Black bean quinoa salad (quinoa mixed with corn, beans, frozen spinach, cumin and salsa)- can make a lot of this in advance on Sunday and take for lunch throughout the week or eat for dinner

-Brown rice salad- cook a lot of brown rice on Sunday and then add mixings in:

-veggies (steamed or stir-fried) from dinner night before

-protein (beans, turkey, leftover chicken or fish, hard boiled eggs)

-salad dressing

Healthy Dinner ideas (take apple cider vinegar 15 minutes before dinner):

-Quinoa with steamed veggies and protein (chicken. beef, salmon, beans, lentils)

-Baked salmon with steamed asparagus

-Chicken fajitas with veggies, salsa and avocado

-Red lentils* cooked in coconut milk, seasoned with turmeric and salt. Add frozen spinach to it.

*Red lentils are quick-cooking!

Healthy Snack ideas:

-Larabar (a fruit and nut bar found at health food store in the protein bar section)

-Walnuts and raisins

-Cacoa nibs (found in bulk section of health food store) mixed with shredded unsweetened coconut

-Hummus and rice cake or raw veggies (carrots, red bell pepper, celery)

-Fruit and nut butter

-“Ants on a log” (celery sticks with almond or peanut butter, topped with raisins)

-Beef jerkey

-Hard-boiled eggs

Time Savers

-Ration out hummus, black bean dip, nut butters and trail mix in small tupper-ware containers

-Chop veggies on Sunday and steam them so that they can easily be added to whole grains for a quick meal

-Boil a dozen eggs on Sunday and take to work with you or eat for breakfast

-Double or triple recipes and freeze.

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.