8 Healthy Meals

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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