Eating healthy can seem impossible. Not only are we constantly surrounded with extremely unhealthy – but horribly tempting food, there can be a lot of conflicting information about what we should be eating and the facts seem to change every day.
With so much confusing information out there, it can be hard to make the right choices and more often than not, we become frustrated and select the easiest route – which is usually the double cheeseburger.
Here is a menu for one day of the perfect diet:
Breakfast – Eat within 30 minutes of waking up. This will help to wake you up and get your metabolism working.
2 Poached Eggs
Poached eggs don’t have the added butter or oil that eggs in a pan do.
2 Pieces of Whole Grain Toast
Opt for “whole grain” over “whole wheat” for more fiber and more complete nutrition.
1 Chicken Sausage Link
Opt for chicken over pork because it is leaner and cook in ¼ inch of water in a sauté pan to avoid excess butter/oil.
Calories: 496 Protein: 36g Fat: 17g Sodium 956mg Carbs 58.6g Fiber: 6g
Snack 1 – Eating little meals throughout the day can help keep your metabolism high.
½ Cup of Black Berries
Black Berries are some of the healthiest with a lower sugar content and more protein.
Individual Non-Fat Plain Greek Yogurt (5.3 oz)
There is a huge different between non-fat Greek yogurt and full fat. Add honey to give it some more flavor.
1 Tbsp of Honey
Honey is a healthier way to sweeten things and supporting bee farmers is good for the environment!
Calories: 185 Protein: 17g Fat: 0g Sodium 70mg Carbs 28g Fiber: 7g
Caprese Salad –
2 Cups of Baby Spinach
Spinach is a great choice because it is high in iron.
1 Medium Tomato
Opt for organic if you can for better nutrition and flavor.
½ cup of shredded mozzarella cheese
1 Tbsp Vinaigrette Dressing
By keeping your dressing on the side and dipping your fork tines into it instead of the spinach leaves, you will lower your fat intake.
Calories: 271 Protein: 19g Fat: 20g Sodium: 15mg Carbs: 8g Fiber: 4g
2 Stalks of Celery
2 Tbsp of Peanut Butter
The less ingredients in PB – the better. The only ingredients listed should be “peanuts” and maybe “salt”.
Calories: 188 Protein: 8g Fat: 16g Sodium: 5 mg Carbs: 6 g Fiber: 1.9 g
Spaghetti and Chicken Meatballs
½ Cup of Homemade Tomato Sauce
Making your own sauce is easier than you think and it can eliminate the likelihood of additives. Sauté minced onion in a pan until translucent. Pour a can of crushed tomatoes over the onion. Add chopped garlic, parsley, basil, oregano, and salt and pepper. Stir well until it starts to bubble.
1 Cup of Quinoa Spaghetti
Quinoa pasta is a healthier option with less calories and more protein and it tastes the exact same.
4 Chicken Meatballs
Chicken is a healthier option and many brands sell chicken meatballs in a variety of flavors so pick which one speaks to you!
1 Tbsp of Parmesan
Calories: 449 Protein: 25.5 Fat: 14.5 g Sodium: 270mg Carb: 46g Fiber 7g
Total Calories: 1589 Protein: 105.5 g Fat: 67.5 g Sodium: 1316 Carb: 146.6 Fiber: 25.9 g