8 Healthy Meals

8 Healthy Meals

Breakfast:

Avocado Toast:

• Avocado (vitamin K + Vitamin C +  Vitamin B5 +  Vitamin B6 + Vitamin E)
• Lemon (vitamin-c)
• Salt (antioxidants)
• Whole Wheat Toast (fiber + high in nutrients + carbohydrates)

Instructions:

• Cut the avocado in half, remove pit, and scoop the flesh into a bowl
• Add the lemon juice and salt, to taste
• Mash the ingredients together with a fork, keeping the texture slightly chunky
•  Spread half the mash onto each piece of whole wheat toast 
• Enjoy

Overnight Oats:

• Old Fashioned Rolled Oats (soluble + insoluble fiber)

• Chia Seeds (fiber + omega-3)

• Milk (calcium + protein + potassium)

• Banana (potassium)
• Strawberries (antioxidants + polyphenols)

• Almonds (fiber + protein + magnesium + vitamin E)

Instructions:

• In a 16-ounce mason jar combine the rolled oats, chia seeds, and almonds
• Pour in the milk and stir the oats and milk together
• Place the banana and strawberries on top of the oats
• Put the lid on and refrigerate overnight
• Stir in a little extra milk to loosen up the oats
• Enjoy cold

Lunch:

Sushi:

• Dried Crispy Seaweed (folate + calcium + magnesium + zinc + iron + selenium + iodine)

• Cucumber (Lignans help immune boosting)
• Rice (improve bowel movements + stabilize blood sugar levels)
• Egg (protein)
• Pork (protein + B vitamins + Zinc)

Instructions:

• Place a sheet of dried seaweed on your sushi mat
• Spread a ball of rice on top
• Start placing your filling ingredients
• Hold the edge of the mat with your thumbs
• Continue to roll the sushi
• Tighten the roll
• Allow the roll to sit for a minute before cutting it
• Cut the roll using a sharp, wet knife
• Serve your sushi immediately

Kale & Apple Salad:

• Lemon (vitamin-c)
• Olive Oil (unsaturated fats + omega-3)
• Salt (antioxidants)
• Pepper (antioxidants)
• Kale (fiber + folate + magnesium)
• Apples (antioxidants + flavonoids + dietary fiber + phytonutrients)
• Almonds (fiber + protein + magnesium + vitamin E)
• Pecorino (protein + calcium + potassium + magnesium)

Instructions:

• Whisk together the lemon juice, olive oil and 1/4 teaspoon salt in a large bowl
• Add the kale, toss to coat and let stand 10 minutes
• While the kale stands, cut the dates into thin slivers and the apple into thin matchsticks
• Add the dates, apples, almonds and cheese to the kale
• Season with salt and pepper and toss well

Dinner:

Chickpea Salad:

• Garbanzo beans (protein + fiber)
• Black beans (protein + fiber + antioxidants)
• Cayenne pepper (helps with heart health & digestion)
• Garlic (helps prevent blood clots)
• Tomato (photochemical => lycopene)
• Parsley (flavonoid Antioxidants)
• Mint (aids with upset stomach or indigestion)
• Onion (phytochemicals + vitamin C helps improve immunity)

Instructions:

• Add all the ingredients into a large bowl
• Stir thoroughly
• Let stand for 5 minutes
• Enjoy

Chickpea Salad Dressing:

• Olive oil (unsaturated fats + omega-3)

• Red wine vinegar (antioxidants + helps you lose weight + stabilize blood sugar)
• Lemon (vitamin-c)
• Salt (antioxidants)
• Pepper (antioxidants)

Instructions:

• Add all the ingredients into a bowl
• Mix well
• Season with salt and pepper
• Add to salad and toss well

Zucchini Noodles with Avocado Pesto & Shrimp:

• Zucchini (antioxidants + vitamin C + potassium + B vitamins)
• Salt (antioxidants)
• Pepper (antioxidants)
• Avocado (vitamin K + Vitamin C +  Vitamin B5 +  Vitamin B6 + Vitamin E)
• Basil (antioxidants)
• Pistachios (protection against diabetes and hypertension + improved digestion)
• Lemon (vitamin-c)
• Olive Oil (unsaturated fats + omega-3)
• Garlic (helps prevent blood clots)
• Shrimp (vitamin B12 + iron + magnesium + zinc + vitamin C + vitamin E)

Instructions on how to make this recipe are found on the website listed below:

• http://www.eatingwell.com/recipe/257004/zucchini-noodles-with-avocado-pesto-shrimp/

Snacks:

Protein Bites:

• Healthy peanut butter (protein + healthy fats)
• Rolled oats (soluble + insoluble fiber)
• Chia seeds (fiber + omega-3)
• Ground flax meal (fiber + omega-3)
• Whey protein (protein)
• Agave (healthier type of sugar)  
• Chocolate chips (high in antioxidants)

Instructions:

• Add all the ingredients into a large bowl
• Mix thoroughly
• Form small balls
• Enjoy

Banana Dippers:

• Banana (potassium)  
• Healthy peanut butter (protein + healthy fats)
• Old fashioned oats (soluble + insoluble fiber)
• Raisins (B vitamins + iron + potassium)
• Almonds (fiber + protein + magnesium + vitamin E)
• Dried cranberries (improved immune function + decreased blood pressure)

Instructions:

• Cut a banana into 1 1/2-inch chunks.
• Spread one end of each with about 1/2 teaspoon peanut butter
• Place old fashioned oats, raisins, almonds, and dried cranberries in a bowl
• Dip the peanut butter end of the banana into the bowl
• Enjoy