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.